Staying active and healthy is important at all stages of life, but it can become more difficult to do so as we get older and our bodies begin to change. Older adults have different nutritional, exercise, and general health needs than younger people. However, if you practice a few simple habits every day, you can stay happy, healthy and active well into those “golden” years.
Select high fiber foods
Dietary fiber is an integral part of healthy eating at any age, but is an absolute necessity for older adults. Fiber promotes healthy gut function and can Reduce the risk of conditions such as diabetes, heart disease and cancer.
According to the Institute of Medicine, men over 50 should eat at least 30 grams of fiber per day, while women should consume 21 grams. Excellent sources of dietary fiber include fruits, vegetables, whole grains and legumes, as well as nuts and seeds. If you’re getting older and chewing is a problem, try softer options like beans or blending fruit into smoothies.
Drink fluids throughout the day
As people age, the same level of dehydration that once triggered the thirst response may not activate at all, leaving many adults not drinking enough fluids. This is especially true after age 80, but is a serious risk for: everybody about 65. In addition, an increase in fiber intake can cause dehydration if a person does not drink enough.
Drink throughout the day, even if you are not thirsty. Aim for at least 48 ounces of fluids a day — physically active individuals may need to drink even more. If this doesn’t sound feasible, try supplementing fluid intake with foods like soup, watermelon, and cucumber, which are high in water.
Take supplements and multivitamins
A 60-year-old simply doesn’t have the same nutritional needs as a 20-year-old, but many people don’t significantly change their diet over the years. As a result, seniors often have develop nutritional value shortcomings. Instead of trying to process a bunch of new foods or vegetables, supplements and multivitamins can provide the right nutrients.
Talk to a doctor to find the perfect supplement.
Find or continue a hobby
Over the years, other responsibilities can easily distract us from the things we enjoy. However, it is important to set some boundaries and find some personal time, especially as an older adult.
After retirement, many people feel like they have no purpose. Having a hobby keeps the brain fresh and fight mental health issues like depression. Hobbies can also keep the body active or involve other members of a community, dramatically improving physical and mental well-being.
stay in touch
It’s all too easy to lose touch with friends and family as we get older. Sometimes this is due to a lack of mobility or simply not seeing a colleague every day when you or she retire. Researchers to have found it that valuable friendships led to better functioning, especially among older adults. Staying social and talking to friends daily — even over the phone or online — fights loneliness, depression, cognitive decline and chronic illness.
Join a community
In addition to staying close to friends, seniors should also make an effort to meet new people. a study of about 2,000 California women found that older women who maintained large social networks dramatically reduced their risk of dementia, while also delaying or preventing cognitive decline.
Daily exercise classes, religious gatherings, and hobby groups like book clubs are great places to find new hobbies and make new friends.
View health numbers
Older adults should make it a habit to go to their Health numberssuch as heart rate, blood pressure, cholesterol and blood glucose.
By monitoring these numbers, we not only stay informed about their overall health, but we can also detect new problems early. People who aren’t sure what numbers to look at or how to do that should check with a health professional.
Staying active is not enough to stay strong and mobile as an older adult. Daily stretching is a necessity to muscle retention power and flexibility, which prevents injuries and promotes greater range of motion. Not stretching enough increases joint and muscle pain and can make activities like walking much more difficult.
While stretching may seem ineffective or difficult at first if it’s new to you, it has a cumulative effect. Continue to stretch regularly and watch the muscles become much stronger and more flexible in the coming weeks and months.
Try new things
Falling into a monotonous routine as a senior is very easy. While a structured and organized life provides a sense of stability for many people, doing the same every day can lead to depression and cognitive reject. Finding new things to do helps keep the brain active and can lead to more social interactions and exercise.
Write things down
For many older adults, forgetfulness is a constant concern. Writing things down is an easy way to avoid overlooking both important functions and small, easy-to-forget tasks. However, this goes beyond writing down small memories. to hold a log about daily activities, dreams and daily feelings can increase the brain’s ability to remember things in general, not just the things that are written down.