Regardless of your age, it is never too late or too soon to begin thinking about healthy aging. We all get a little older every day and so, it makes sense to consider aging as part of life. This means that everyone can get on the healthy-aging plan. If you did not learn healthy living habits when you were young, this article will help you put you on a course towards a healthier lifestyle. That said, here are some great tips for healthy aging.
Eat a Healthy Diet
As you grow older, you will need more nutrients and fewer calories. Consuming healthy foods at any age is important, as it helps minimize the risk for numerous diseases such as heart disease, diabetes, and several types of cancer. Another tip is to add more color to your meals as brightly colored foods tend to be rich in antioxidants. However, ensure you are consuming plenty of lean protein, whole grains, and vitamins.
Lower Your Sodium Consumption
Healthy adults only require 1500mg of sodium intake on a daily basis. Unfortunately, many adults consume well over 3400mg per day, which increases the risk of blood pressure, which is a risk factor for heart disease, especially among older adults. So, cut back on that salt and pick foods with lower sodium levels.
Consume Sufficient Fibre
People over the age of 50 require between 21 to 30 grams of fiber each day. FIbre is important in normalizing bowel movements, maintaining bowel health, and controlling blood sugar levels. In addition, it helps lower cholesterol levels, thus reducing the risk of conditions like high blood pressure and heart disease. So, for healthy aging, ensure you consume foods rich in fiber including vegetables, legumes, whole grains, nuts, and fruits.
Stay Active
Workout routines and hitting the gym can be challenging for some individuals, particularly seniors. Fortunately, there are easy things you can do in order to stay active. These include using the stairs rather than the elevator, going for a 15-minute walk, or even standing up and sitting down. Basically, anything to keep the muscles moving joints healthy, and blood flowing. Staying active also helps in managing stress and improving conditions.
A professional tip is to look for ways to incorporate exercise and movement in your daily life. Examples include stretching, chair exercises, and yoga.
Quit Smoking
If you smoke, it is never too late to stop. As we all know, smoking carries the risk for numerous conditions and diseases like lung disease, heart disease, and various types of cancer. Smoking is also addictive and so, you may want to seek professional help and support.
A professional tip is to ask for help and support from loved ones. Socialize with individuals who no longer smoke and avoid activities that might trigger you to smoke. There are also numerous groups and forums online for people dealing with a smoking addiction that may come in handy.
Get adequate Sleep
Most people in this day and age get less sleep than they require. However, healthy sleeping habits are vital to your health, function as well as independence. If you are having a hard time sleeping, then consult your doctor. Most sleep disorders are treatable and sometimes it’s as simple as changing your sleeping habits.
Consider making a sleeping routine like turning off devices, reading a book, taking a warm bath, and sleeping at the same time as well as waking up at the same time. Doing this will ensure you get adequate sleep and thus, lead a healthy life.
Stay Hydrated
Drinking water throughout the day is vital. Sometimes, seniors may not notice thirst and end up not drinking enough water. Dehydration can result in dizziness, fainting, and even low blood pressure. Water moves nutrients through your body and helps in flushing toxins, all of which are vital in leading a healthy life.
Stay Mentally Active
Keeping your brain active is just as imperative as keeping the body fit. You can work on puzzles or computer games to keep the mind engaged. You can also volunteer, work or find ways to contribute with the skills you’ve learned over the years. You can even choose to read books, take new classes or even travel. The options for keeping your brain active are endless.
