August 28, 2023
Healthy aging is the continuous process of optimizing opportunities to maintain and improve physical and mental health. Some people consider age to be a state of mind. Others go by how the mind and body naturally change over time. Some people think of it as your chronological age. No matter how you view aging, there are some great tips to age healthily.
Watching your Diet
It sounds obvious, but having a balanced diet is crucial for good health, energy and illness prevention. An ideal diet should be low in saturated fat, filled with fruits, vegetables, whole grains, and fish. Small amounts of dairy and lean proteins should also be consumed daily.
Staying hydrated is just as important, so be sure you are drinking plenty of water and avoiding sugary drinks.
Take Care of your Teeth
Brushing your teeth twice daily and flossing daily is vital to oral health. Floss helps prevent gum disease and if not done on a regular basis, you may notice sore or bleeding gums. Gum disease can also be linked to diabetes, strokes, heart disease and rheumatoid arthritis.
Be sure you have regular dental check-ups and ensure dentures or bridges are fitting properly as you age.
Stay Active
Daily exercise not only helps you stay strong and healthy, but it can boost your self-esteem, improve your sleep and give you more energy. This will also lower your risk of obesity, heart disease, stroke and diabetes.
According to the CDC (Centers for Disease Control and Prevention), older adults should have 150 minutes of moderate-intensity activity each day, such as brisk walking, as well as strength training exercises twice a week.
Vitamin Boost
Lots of people have a vitamin D deficiency and are not aware of it. Vitamin D deficiency has been linked to cognitive impairment, bone problems and cardiovascular disease. It is important to get out in the sunshine at least 15-20 minutes a day for a quick vitamin D boost. Vitamin D can also be found in foods such as eggs and fish; you can also talk with your doctor about a vitamin D supplement if needed.
Getting enough Shut-Eye
Many of us have trouble getting to sleep or staying asleep at any age. This can leave you feeling tired, unmotivated and grumpy. Sticking to a regular sleep schedule can help build better sleep routines; be sure to go to bed at the same time each night and rise in the morning at the same time.
Avoid insomnia by reducing daytime naps and limiting caffeine in the afternoons. Try to stick to the same bedtime routine each night. Try chamomile tea or warm milk before bed. Avoid TV or electronics right before bed.
Stay in Touch
Spending time with other people can prevent you from feeling lonely or anxious. Human connections are vital for your mental health. Start a new hobby, join a book club or volunteer with an organization.
Use video calls or Skype with friends and family who live further away. Commit to daily human interaction each day.