Back in the day, eating a few servings of vegetables and not much else would bring you to a generally healthy state. But over the last several decades, society has undergone significant changes, and maintaining our health as we become older requires us to take certain precautions and be as well-prepared as we can be.
The good news is that there are a number of things you can do to maintain yourself in the best form possible and continue engaging in the activities that bring you pleasure even as the years pass by. Look at the following suggestions that can assist you in maintaining a healthy lifestyle long into your late adulthood.
Insist on a Good Night’s Rest
Getting a good night’s sleep becomes more difficult with age, and you’re not alone. According to the University of Michigan’s National Poll on Healthy Aging, over half of seniors report having problems sleeping on a daily basis.
Those who regularly get less than seven hours of sleep each night are more likely to experience depression, have difficulties remembering and concentrating, feel drowsy throughout the day, and have more nighttime awakenings.
For e restful sleep it is recommended that you sleep 8 hours each night, especially if you’re an adult. Consult with your doctor if you’re having problems reaching that goal. They can help you find out whether you have a sleeping disorder and what you can do to finally get some shut-eye.
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Make Protein a Priority
Do you notice a slight increase in the weight of your grocery bags? Although muscle loss is a natural part of getting older, studies suggest that getting adequate protein may help you keep what you have and even aid your attempts to gain more.
Persons over the age of 65 require between 1 and 1.2 g of protein per kilogram weight to maintain healthy muscle mass.
Include some kind of lean protein (fish, poultry, or legumes) in each meal. Pick healthy, protein-rich munchies as well. Greek yogurt with fresh fruit, hummus, raw vegetables, and protein-rich nutritious beverages all fall into this category.
Schedule Frequent Checkups
You shouldn’t limit your medical visits to when you’re feeling poorly. Annual checkups provide an opportunity to detect health problems that are increasingly prevalent as people age.
Screening for osteoporosis and other diseases and malignancies are examples of optional tests that you and your doctor might discuss.
It’s also important to make sure you’re up to date on all of your immunizations, particularly the ones that provide additional protection for seniors, like the flu shot and the shingles vaccine.
Hang out with a pal over coffee, take up photography, or video chat with your family. One of the most essential things we can do for our health, quality of life, and overall happiness is to invest in meaningful relationships.
What’s the main reason? According to the National Institute on Aging (NIA), those who report higher levels of social well-being also had lower levels of interleukin-6, an inflammatory cytokine linked to several degenerative conditions including Alzheimer’s, cardiovascular disease, osteoporosis, arthritis, and certain malignancies.
Physical activity has additional health benefits beyond only lowering the risk of developing chronic conditions. The likelihood of suffering a life-threatening injury seems to increase with age. The risk of falling is one of the biggest dangers to human health. Strength, balance, and flexibility exercises are essential for avoiding falls.
Exercising regularly has also been shown to improve cognitive abilities. So, make sure you include regular exercise in your daily routine even if it’s just a 30-minute walk around the neighborhood.
Allow Yourself Time to Kick Back
Unmanaged stress does more than only lower your mood. It also increases inflammation in the body, which may speed up the aging process and increase the risk of illness. Hormones produced in response to stress, such as cortisol, have been linked to memory loss and brain atrophy beginning in our forties.
Finding methods to relax, even if only for a minute or two, may help. A single deep breath may do wonders for your mental state. So, make sure you take deep breaths to lower the stress and relax when needed.
Getting older doesn’t have to mean getting sicker. With simple diet changes, a few new exercise regimes, and some precautionary measures, you might be pleasantly surprised to find your body resisting those extra years. All that’s needed is a slight adjustment in your lifestyle, and you too can keep your mind and body going strong for years to come.