10 Health Tips for Seniors
Top 10 Health Tips
1. Drop the bad habits
As you get older your body can no longer recover as well as it used to after nights out binge drinking and smoking. Other than these habits giving you a hangover the next day, it also increases your chances of suffering diseases in the long term such as cancer.
By dropping these bad habits, you will significantly improve your health while reducing your chances of contracting certain chronic diseases. You will also give your body the best chance of working to be healthier instead of working to reverse the damage already caused by your exploits.
2. Eat healthily
Providing your body with the right nutrition is going to impact your health and physical appearance greatly in various ways.
Knowing what to eat and most importantly, what to stay away from, is vital. It will help make work easier for your body and prevent conditions like high cholesterol and hypertension.
• Eat lots of fruits and vegetables. They have powerful antioxidants and vitamins that fight off free radicals and keep your skin looking radiant. Your fruits and vegetables can be frozen or canned.
• Your diet should also contain lean protein from sources like beans and fish
• Consume at least three ounces of bread, rice, whole grain cereals or pasta each day
• Low-fat or fat-free milk products like cheese, yoghurt and milk should be part of your diet as well
• Don't forget, you also need healthy fats.
On the other hand, you need to avoid using solid fats, so for cooking use healthy oils, avoid the use of processed foods and refined sugars, and reduce your salt intake.
Exercise helps you to stay stronger for longer and improves balance. Regular exercise will also lower your risk of cardiovascular disease and certain types of cancer. Exercise is also a great way of dealing with stress, improving bone and skin health. It can also help to elevate your moods.
Why not also read: 10 Exercises for Seniors to Do at Home
The best routines are a mixture of both cardio and strength training. It's recommended that you 2.5 to 5 hours of moderate training per week. Try to incorporate workouts that work out all the major muscle groups a couple of times a week.
Some of the best exercises you can indulge yourself in include:
4. See a doctor regularly
One of the downsides of ageing is that your body is not as effective in raising red flags when something is not right with your body. As you grow older, diseases present themselves when they are more advanced and can cause severe, irreversible damage.
By seeing a doctor regularly, having tests and screens done often, it’s easier to find and fix problems before they start.
In the UK, there are government programs that pay for some of the tests and screens for the elderly. You should take advantage of these and make sure you are up to date with all your appointments, immunisations and vaccinations. Some of the areas of focus will be your eyes and ears which deteriorate with time. Don’t forget to schedule an appointment with your dentist every six months to make sure your gums and teeth stay healthy.
5. Lower stress levels
Stress has significant negative impacts on your body. From small effects such as premature wrinkles to chronic conditions such as an increased risk of heart disease.
You must find ways of dealing with stress effectively. There are several methods you can consider:
• Relaxation techniques like yoga, meditations and breathing exercises
• Keeping plenty of social activity
It’s most important that you stay socially active. Most elderly tend to retreat into a life of solace, making it impossible to find friends or family members that they can share stories and laughs with.
6. Take good care of your skin
The skin is the most affected by ageing. Even though the wrinkles are more obvious, there are other effects the skin suffers like thinning and reduced melanin.
It’s important that you take care of it and protect it so it can better protect your body and regulate your body temperature. Some of the key tips here are:
• Wear sunscreen and protective clothing when going outside
• Go for cancer screening annually
• Opt for gentle skin products when choosing an anti-ageing skincare routine
• Stay hydrated
7. Mind your mental health
Just because you’re ageing doesn’t mean you shouldn’t be happy. Your mental state is critical in leading a healthy, active and productive life. You need to keep your mood high, be happy, and jovial. To achieve this, you only need a few tweaks to your life:
• Keep your friends close and family closer – You need plenty of meaningful relationships and a robust social network. A furry pet, a close friend, or a family member can provide you with the dose of laughter you need to keep away loneliness.
• Acceptance – Accepting your age is the first step towards a healthy life. Keep a positive attitude and make the most out of what life has to offer. Ageing is a natural process of life and taking the lessons it provides can make a big difference in your life.
• Focus on things you enjoy – You have more time in your hands now. Use it to do things that you love and are passionate about. It's also an excellent time for you to pursue new hobbies, volunteer or travel the world. Whatever makes you happy, do it!
8. Drink plenty of water
The importance of staying hydrated becomes even more critical with age. Drinking enough water improves your energy level and brain function. Hydration also keeps the skin healthier and delays the onset of symptoms of aging.
As you grow older, your body is less efficient in detecting dehydration, so you have to keep reminding yourself to drink water. A great tip to employ in this case is taking a water bottle with your everywhere you go and constantly sipping from it.
9. Get enough sleep
Your body needs more time to repair damaged cells and replenish. By getting enough sleep, you give your body time to rejuvenate, getting enough sleep also helps to improve the health of your skin.
Other benefits related to getting enough sleep for seniors include:
• It lowers the risk of stroke and heart diseases
• Reduces depression and stress
• Lowers the risk of obesity
• Improves concentration and focus
• Reduces inflammation
10. Find new hobbies
If you have got more time on your hands, why not find new and exciting things to do. Keeping yourself busy helps maintain a sense of purpose, it also keeps your mind engaged and free from negative thoughts.
New hobbies, leisure and social activities will give your life a much-needed jolt of happiness and reduce your chances of suffering depression.
You have the power to decide how you want your senior stage of life to go. By following these few tips, you can dramatically change your life. Lead a healthier life and experience more fun. If it helps, you can keep a small journal to help you keep track of the changes you are making or have a friend that reminds you of your goals. Remember, you don't have to start big. Start with small, easily achievable goals and build on them.