What a beautiful thing if humans could be young forever; unfortunately, Mother Nature has a different plan. As humans advance in age, there comes a series of changes in the body that dovetails into the mind, stamina, and almost every area of one's life.
When it comes to growing old, there is not much choice that makes it essential for everyone to accept it as there are many limitations. However, growing old does not mean that your quality of life should take a hit. Also, you can escape the plethora of health issues that come with old age.
This article explores seven healthy habits you can incorporate into your lifestyle after age 60 to maintain a healthy lifestyle:
As you grow older, your metabolism changes as well. Unfortunately, it is not as effective as it was thirty years ago. As a result, you need to be careful of your choice of meals. While it is not about drastically changing your meal, small and gradual changes can bring about a noticeable result.
For instance, reduce your intake of white toast bread and consider whole grain bread. Rather than orange juice, consider orange fruits and other fruits in general. For snacks, go with low-fat options like popcorn. Further recommendations for your meal are:
- Consume increased fiber in your diet. It aids bowel movement, brings down the risk of diabetes, and helps regulate weight. It also significantly reduces your risk of colon cancer, heart disease and maintains the blood's cholesterol level. Recommended sources of fiber are whole grains, fruits, and vegetables.
- Consider Mediterranean diet. This is a diet rich in foods like beans, whole grains, fruits, and vegetables. The meal discourages excessive intake of dairy, meat, and sweets.
- Consume more water to reduce dehydration and get toxins out of your system. Disposable bed pads are an incontinence product to consider if you worry about soiling your bed.
2.Strive for a Healthy Weight
Maintaining a healthy weight is crucial as it reduces your risk for many life-threatening diseases. This is because obesity sets the stage for many illnesses in later life.
In the United States, obesity is linked with the second leading cause of avoidable death. In addition, it sets the stage for illnesses like diabetes, arthritis, stroke, cardiovascular disease, sleeping disorder, and some forms of cancer.
According to some studies, when obese people lose as low as 5 to 7% of their body weight, they can experience significant health improvement. On the other hand, watch out for sudden and unintentional weight loss as a senior. This could be a major red flag to a serious underlying health issue, and be sure to consult a doctor.
Simple ways to keep your weight in check are constant exercise, eating lots of fruits and vegetables, getting adequate sleep, and intermittent fasting (structuring your meal such that you fast voluntarily and eat within a specific window).
Constant exercise is one of the secrets to staying young. It can significantly improve chronic diseases like diabetes. It improves your brain and makes you agile as you grow. It is not about getting a gym subscription as here are simple exercise plan you can consider:
Combine aerobics (swimming and walking) with strength (weight) training for at least 30 minutes every day. Walking or brisk walking is easiest, which you can do twice by walking for 15 minutes twice a day.
Consider exercise with your partner. It makes it fun and less boring. For example, if you have a dog, make it a duty to walk her every evening.
4.Get Enough Sleep
According to studies, sleep deprivation sets the stage for cardiovascular disease, lower immune response, obesity, and elevated inflammatory blood marker levels. Not getting enough sleep also deprives one of energy, leads to a sour mood, and makes it hard to be active.
Seniors should note that growing old causes sleep to be fragmented and lighter. Also, seniors might need less sleep compared to when they were younger. However, severe sleep difficulty or not getting enough sleep is abnormal in old age. Therefore, there are sleep issues associated with old age, even though you can easily combat this.
Some tips to improve your sleep health are:
- Limiting anxiety
- Reducing exposure to bright light
- Reduction of caffeine consumption
- Avoiding blue light exposure towards the evening
- Stay away from nicotine
- Avoid longer naps.
5.Don't Neglect Your Brain.
The brain was designed to tackle and solve problems. It functions at its best when it has a puzzle to unravel. Although brain experts once believed that the brain seizes the production of fresh neurons as a human grows old, it happens that this is wrong. According to research, the brain is active and agile, capable of growth all through one's life.
According to research, taking up new hobbies, or striving to move away from your mental haven, can keep you mentally and physically fit and younger than your age. As a result, make sure to challenge your break. Make sure you vary your routine and exercise to keep your brain fit. Try to learn something new like an instrument or a hobby. You can also take up volunteering.
6.Keep Your Social Life Up
While many people approach the retirement age, they make plans to secure their life financially but ignore the social aspect. Unfortunately, for people switching from an active work environment to constantly being at home, their social life could take a horrible hit.
As a result, make plans to keep in touch with your friends. Join the local club and visit friends often. Constant interaction with people makes it possible to manage stress, emotions and keep up a good habit. According to the study, optimum time with family and friends can contribute to a long life.
7.Productively use Your time
As you grow old, you will likely have more time to yourself. It is good to have people with you and a series of mental activities to occupy your day. Without this, however, one might easily succumb to passive activities like watching TV all day.
For someone your age, you are better off doing things that engage your body and mind. Consider cooking healthy meals, walking your dog, catching up with friends, volunteering, etc. Consciously try to avoid what will not engage your mind and body.