How to Stay Healthy and Fit as You Get Older
We live in a performance-driven society that is constantly searching for eternal truth. So its essential to stay healthy and fit as you get older. Some people find it difficult to understand the effect that age has on the body. Your figure tends to change, more wrinkles start appearing and the color of the hair starts fading away. Apart from this, you might also notice other changes. These might include altered sleep, decreased energy, and the onset of some health problems.
You need to understand that health is an asset. It is an extremely precious gift that is taken for granted most of the time when we are young. As we age, we start realizing its value. We also realize how fragile our body is. Therefore, you should double your efforts to preserve your body. It is important to stay fit and healthy as you grow older.
Choose to Age Well
You need to understand ageing is inevitable. But you can smile through it all. If you take charge of your well being and health, you will be optimistic and confident. Certain factors are unavoidable. These include menopause and the process of ageing. But you can certainly adopt a healthy lifestyle. This will help you to live a better life. You will also perhaps live longer.
Staying Healthy and Fit as You Grow Older
In order to stay fit and healthy as you grow older, you will have to follow the steps below:
Need to Eat Whole Foods
You need to include loads of vegetables, whole grains, fruits, nuts, and low-fat dairy. Make sure not to eat meat containing a higher amount of fat. Butter, sugar, salt, and packaged food should also not be included in your diet. Several studies show that the right diet can help you live longer. It protects you against heart diseases, Parkinson’s, cancer, and also Alzheimer’s.
You should aim for at least 30 minutes walk each day. If you feel that this is too difficult, then you can certainly break this up into shorter strolls. Exercising regularly, especially if you do it briskly when you feel breathless will provide you with huge health benefits. This also helps you to keep your brain cells active. This helps in delivering more oxygen and blood.
Researches show that if you do aerobic exercises then it will delay the symptoms of Alzheimer’s disease. This also helps in controlling the weight, boosting your mood, keeping the bones and muscles strong, and also helps you sleep better.
If you want to eat your way to better health, then you should eat foods that are rich in fibers. Replace white bread with whole grains. You can add the kidney beans to the soup. You can also add some slices of apples to your salad. Fiber keeps you filled for a longer period. It also cuts the levels of cholesterol and reduces the chances of heart diseases. This also reduces the chances of type 2 diabetes and colon cancer.
This also helps you to avoid constipation and this is more common in elder adults. After the age of 50 years, men should aim for at least 30 grams of fiber each day. Women should aim to consume at least 21 grams of fiber regularly.
Tobacco kills. This also harms every organ of the body. Chewing tobacco, cigarettes and other products containing nicotine increases your chances of heart diseases. Apart from this, it also increases the chances of cancer, gum diseases, and other health problems.
You can quit at any time. Your body will start healing within 20 minutes of the last cigarette you had. The chances of a heart attack go down immediately. The odds of heart diseases will drop by almost half. You will also live longer.
Try Tai Chi
This is a Chinese exercise that combines deep breathing with slow movements. This is similar to meditating as you move on. Tai Chi may also prevent older people from falling that might injure older people. It also helps in easing stress, improves balance, increases flexibility, strengthens the muscles, and also lessens arthritis pain.
Schedule Check-Ups and Try to Follow Them
You can schedule regular checkups with the dentist, doctor, and specialist health care experts. These will help you to identify health issues at a very early stage. You will also be able to treat them quite early, thus preventing them from bigger problems. If there is more than one chronic problem, then you will have to take multiple medicines.
Take Medicines as Directed
This is undoubtedly a no-brainer that you should take the prescribed medicines regularly. You should also review the medications regularly. If you take a lot of drugs, there is every possibility that you might forget the drugs that you are taking. Moreover, there are also higher chances of adverse drug reactions. Just as it is necessary for you to take the prescribed drugs, it is also necessary for you to review the drugs from time to time.
Limiting the Consumption of Alcohol
The US Health Department advises that the consumption of alcohol should be minimum. You should not take more than one drink a day. Recent studies show that the mortality risks associated with drinking alcohol have increased for people having more than two drinks a day.
Smoking Lowers the Risk of Cancer
If you are currently a smoker, then you might want to quit smoking urgently. People who have quit, smoking have lower cholesterol, heart rate, and also blood pressure. It also reduces the chances of cancer, diabetes and lung damages. You will also be able to get stronger bones and muscles and a better immune system.
Make Sure That You Take Adequate Rest
The National Sleep Foundation says that adults above the age of 65 years should sleep for at least seven to eight hours a day. As you age, you will find that your sleep schedule tends to change. You feel sleepy in the evening and have a propensity to wake up early in the morning. This is not unusual. It also does not pose any problems. The only thing is that you should get the recommended hours of sleep. If you are suffering from acute insomnia, you should speak to your doctor and get a proper solution for it.
It is important to stay fit and healthy as you grow older. But as you grow older, you need to take all the more care of yourself. You should exercise regularly and also follow a healthy diet. Also do not forget to follow the prescribed medicines.