In honor of Healthy Aging Month, we are reminded how to embrace a vibrant and fulfilling life as we age.
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Every September, this initiative encourages you to maintain a high quality of life well into your later years by proactively addressing the physical, mental, and emotional aspects of aging.
A healthy lifestyle, regular exercise, social connections, and lifelong learning are just a few of the ways Healthy Aging Month highlights the importance of making positive choices that improve the quality of your life as you age.
The following are 8 ways to boost your health as you age.
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Get Regular Check-Ups
Even when you feel healthy, it’s wise to visit your doctor for checkups. For effectiveness, do this quarterly, twice a year, or annually. Be determined to conduct the medical tests your doctor recommends.
Besides, when you have symptoms, don’t ignore them, no matter how mild. Don’t wait for the symptoms to go away. While you don’t need to visit the doctor for every symptom or sickness, know your body well enough to detect if there is something out of the ordinary.
You can prevent many diseases when caught early if you remain diligent about your health. Grow healthy!
Socialize
While you may not have everyone or your family around you always as you age, make the effort to visit your old friends. Visit community groups where you can make new friends.
Living alone without any social interaction can eventually result in health problems like depression, dementia, and frustration. Researchers discovered that lonely individuals have higher levels of stress hormones that cause swelling and inflammation, which are linked to diabetes and rheumatoid arthritis.
Invite friends and family over to hold a barbecue party once in a while or go on a walk together. You can also start a group to advocate for causes that matter to you, like plastic pollution.
Another way to socialize with others is through volunteerism, joining friends to try recipes from other countries, playing chess, or playing cards.
Keep Your Mind Active
Keep your mind active through reading, such as the newspaper, books, short stories, and blogs. You can do your reading while eating breakfast and lunch and talk about it with your family during dinner.
By keeping your mind active and engaged, you may prevent the chemistry changes in your brain that could cause Alzheimer’s. Games and puzzles are excellent brain stimulators, while reading can help you cope with the stress that comes with getting older.
You can even take up a new creative hobby, like painting!
Maintain a Healthy Diet
If you’re not aware of the proper portion sizes of food you need to consume, you’ll inevitably eat larger portions than recommended. This may lead to overeating over time, resulting in obesity.
Obesity increases the risk of developing diabetes or heart disease. In addition, as you get older, your metabolism slows down, and you need fewer calories.
A major factor in improving your health as you age is healthy eating. The American diet should include five servings of fruits and vegetables daily, according to the United States Department of Agriculture (USDA).
Try to steer clear of highly processed fast food and eat less fatty meats, butter, sugar, and salt.
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A healthy diet has been linked to a longer lifespan and a reduced risk of heart disease, cancer, Parkinson’s disease, and Alzheimer’s disease, according to numerous studies.
Thus, boosting the amount of fresh vegetables in your diet is an easy way to avoid more calories and stay healthy.
Stay Optimistic
The challenges of life are numerous. When loved ones pass away, there are layoffs, and health issues worsen, it’s easy to become anxious. However, thinking positively can be a strong ally.
When you make the decision to be grateful and upbeat, your body and mind follow suit. Keeping a gratitude journal is one way to maintain your optimism.
In comparison to more pessimistic people, those with a more positive outlook live longer and experience less heart disease and depression. According to one study, a person’s lifespan can be increased by 7.5 years by adopting a positive outlook on getting older.
Workout
Consult your doctor before beginning an exercise regimen if you are not used to it. Start out slowly to give yourself enough time to adjust to each level of activity.
Walking for ten or fifteen minutes, three to four times per week, with the goal of gradually increasing the duration is a simple form of exercise.
Regular walking offers many advantages for your health, especially if you walk briskly enough to feel a little out of breath.
By supplying more blood and oxygen, exercise keeps brain cells in good condition. In fact, research indicates that aerobic exercise may help to reduce or delay the onset of Alzheimer’s disease symptoms.
If you already exercise regularly, consider adding more tennis lessons or signing up for a swimming club. A lot can be accomplished by attending a dance class, practising senior yoga, gardening, or mowing the lawn.
There are countless ways to stay active that will keep your body moving.
Add Fiber
Replace your white bread with whole grain if you are not getting enough fiber. When making soup or a salad, consider adding kidney beans or apple slices. Fiber keeps you full for a longer period of time. Your risk of developing colon cancer, type 2 diabetes, and heart disease is decreased along with your cholesterol levels.
Additionally, it aids in preventing constipation, which is more typical in older adults. Men over 50 should aim for 30 grams per day of fiber, while women should get 21 grams daily.
Get Enough Sleep
Older adults frequently suffer from insomnia. It explains the situation where it can be challenging to fall and stay asleep.
Getting up and going to bed at regular times each day is beneficial. Keeping your body clock in sync can help ensure that you get the rest you require.
Also, try and:
- Turn off your TV, cell phone, and laptop an hour before bed.
- Avoid drinking alcohol or caffeine in the evening.
- Limit your daytime naps to 20 minutes.
- If you think one of your medications is keeping you awake, ask your doctor for a review.
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The key to navigating the journey of aging with resilience and optimism is to embrace a positive attitude, foster meaningful connections, and prioritize self-care. During Healthy Aging Month, we bring attention to the fact that aging is not a limitation, but an opportunity to live a fulfilling and vibrant life.
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