As we age, it’s too easy to let our health slide as we become overwhelmed with our changing bodies and the endless side effects that come with the need to take various medications. However, maintaining good health habits is just as important in our seniority as it is in our youth. Let’s take a look at seven healthy habits that can help you to avoid illness, prolong your life, and ensure your twilight years are happy ones.
Focus on prevention
Rather than ignoring symptoms until an issue becomes a major problem, be proactive in preventing health conditions. Make sure to test biological age to find out which health habits you are already doing well and which need more attention. You should also consider attending regular checkups with your doctor, dentist, and optician.
Men over the age of 50 should attend a regular screening for prostate cancer, while women over the age of 45 should be screened for breast cancer every year. Both can also receive vaccinations that help to prevent pneumonia and flu. In case you are taking any medications, ask your doctor to review your prescriptions to help with interactions and the management of side effects.
Our vision may also change with age, so it is essential to have your eyes tested every year and screened for age-related issues, such as glaucoma or cataracts. Having the right prescription can also reduce your risk of falling and continue to keep you safe if driving.
Cavities also tend to increase with age, and infection can lead to diabetes, stroke, or heart disease, so it is crucial to maintain oral health. Brush and floss daily and see your dentist and hygienist every six months. Healthy teeth and gums will also help you to continue to eat well, which leads us to our next health habit.
Eat well
As we age, our digestive system slows, making it increasingly important to ensure our diet is rich in vitamins, minerals, and fibre. Avoid processed, pre-packaged foods that are high in sugar, salt, and unsaturated fat, and try to eat more natural foods, such as whole grains, fruit and vegetables, lean meat (chicken, turkey, pork, steak, and beef containing less than 5% fat), and fish. This type of diet can also help to reduce the risk of several conditions, such as heart disease or stroke.
Lack of appetite might make it difficult for you to want to maintain a healthy diet, but there are some tricks that can help. Start by maintaining a schedule that includes breakfast, a mid-morning snack, lunch, an afternoon snack, and dinner. This may seem like a lot of meals if you are used to only eating three main meals a day, but instead of aiming to eat three big meals, you can make five smaller meals so that you don’t have to put as much effort into each meal. Eating with others can help to stimulate appetite, so arrange to eat with family or friends as much as possible.
Lack of hydration also becomes an issue as we tend to feel less thirsty as we age, leading to urinary tract infections and constipation. Drink plenty of water throughout the day to stay energised. Keep a jug and glass nearby or a bottle of water so that you can take frequent sips.
Keep active
It is essential to continue to keep active as it will help you to stay mobile, maintain a healthy weight, avoid chronic illnesses, and boost your well-being. Exercise helps to maintain bone density, muscular strength, and flexibility – all of which help us to avoid injury and falls. Regular exercise can also help you to heal more quickly if you do get injured. Just 30 minutes of physical activity every day can help to improve your energy levels, cognition, and sleep. Exercise releases endorphins and serotonin that have a positive impact on our mood and that act as a natural pain killer too.
A combination of low-impact, balance, aerobic, and strength training should be the focus of healthy seniors. There are even seated classes or pool-based options for people with mobility issues. Prior to starting a new exercise program, talk to your GP about what type of exercise is best for you.
Sleep well
Sleep can be difficult to attain as we age, with insomnia and frequent waking disturbing any rest we try to get. Keeping a healthy sleep routine can help you to get to sleep at night and to stay awake during the day.
However, avoid taking a nap during the day and avoid caffeine or alcohol in the evening as these tend to disrupt sleep. Dim the lights before bedtime to encourage drowsiness and make sure that your room is at a comfortable but cool temperature. Try to aim to wake up at the same time every morning to keep your internal clock in sync.
Stimulate your mind
Stimulating your mind and learning new skills is also important to deter cognitive decline. Play brain games, such as crosswords, jigsaws, or card games, and continue to read and write to keep your brain active. Try new hobbies and continue to learn new things.
Stay connected
It’s easy to become isolated as we get older, particularly if there is decreased mobility. However, lack of contact with others can lead to low self-esteem as well as higher stress levels, which in turn leads to conditions such as inflammation. Stay connected and socialise as much as possible with your friends and family. Volunteer within the community or join your local activity centre. Socialising can help you to feel more positive and provides you with plenty of contacts to turn to for help if you’re having a tough time.
Minimise hazards
Minimise potential hazards in your home to decrease the risk of falling or other accidents. For example, carefully placed rails can help you to navigate your home, while there are many devices that can make your life easier if you have trouble gripping, bending, or balancing. Remove rugs that might cause you to trip and move furniture to the edges of the room to clear a safe pathway from one room to the next.
Final thoughts
If you already maintain good health habits, then you are likely to become a healthy senior. However, it’s never too late to get started, as healthy habits can benefit anyone, including people who have not lived a healthy lifestyle in the past or those who are prone to illness.
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