Healthy Aging

Aging is scary yet exciting. You’re older, wiser, and reaching a new stage in your life. The pace of your life may have slowed down a bit, which can allow you to enjoy the little things in life. By making smart choices, you can help yourself age gracefully. Use the following scientific tips to help make your golden years healthy ones.

Have regular checkups

Stay on top of your health by seeing your doctors including your eye doctor and dentist regularly.  Early detection and preventative care can help find problems and stop them before they start or before they become a big problem.  Be honest with your physician about your habits, family history, smoking status, and your exercise habits. Your doctor will probably want to check the following among others:

• Cholesterol levels

• High blood pressure

• Cervical cancer

• Colon cancer

• Breast cancer

• Prostate cancer

• Osteoporosis

Eat whole foods

This isn’t a diet but a way of eating and living. Loading up on vegetables, fruits, whole grains, nuts, and low-fat dairy can help you live longer and protect against heart disease, cancer, Parkinson’s, and Alzheimer’s disease. This way of eating can lead to eating less fatty meat, butter, sugar, salt, and packaged foods.

Walk

Aim for walking at least 30 minutes a day. If that is too much, you can break it into smaller increments. Regular exercise delivers huge health benefits. It helps keep brain cells healthy by delivering more blood and oxygen. Research has shown that aerobic exercise may delay or improve symptoms of Alzheimer’s. It was shown to improve memory performance. Exercise also helps with the following:

• Weight control

• Mood elevation

• Keeps bones and muscles strong

• Improved sleep

• Makes you less likely to develop heart disease, type 2 diabetes, high blood pressure, and high cholesterol

Stay Connected

Social isolation and loneliness can lead to other physical and mental issues. Loneliness can lead to depression and make you more likely to have dementia. Researchers have found that lonely people have higher levels of stress hormones that cause inflammation, which is linked to arthritis and diabetes. Keep those connections with friends or family, volunteer, or help others in need.

Add Fiber

Add fiber into your meals and/or snacks. This s an easy way to add in whole grains and prevent constipation.  Constipation is a common problem in older

adults.  Fiber helps you feel full and for longer.  It also cuts cholesterol levels,

lowers your chance of heart disease, type 2 diabetes, and colon cancer. Examples of how to add more fiber to your diet include:

• Swap white bread for whole grains

• Add apple slices to salads

• Add kidney beans to soup

After age 50, men should aim for 30 grams of fiber daily and women should aim for 21 grams of fiber daily.

Kick bad habits

Quit smoking. Tobacco harms almost every organ in the body. It’s never too late to quit. Your body begins to heal within 20 minutes of your last cigarette.  There are many options available to help you quit, including patches, gum, and prescription medications. Ask your doctor or pharmacist for help.

Reduce your alcohol intake. Too much alcohol can harm your liver and cause some kinds of cancer. Men should not have more than 2 drinks a day while women should have no more than 1. If you need help in cutting back, ask your doctor for assistance.

Try Tai Chi

Tai chi is a gentle Chinese exercise that combines slow movements and deep breathing. It is like meditating while you move. Tai chi may help older people avoid falls, which is a top cause of injuries among seniors. It can also:

• Ease stress

• Improve balance

• Strengthen muscles

• Increase flexibility

• Lessen arthritis pain

Add certain vitamins/supplements

Nutrients from food are typically better, but supplementation after age 50 is sometimes necessary. The vitamins and supplements most needed after 50 include:

• Calcium – to keep bones strong

• Vitamin D – Most people get it from sunlight, but if you are unable to go out as frequently, then supplementation may be necessary

• Vitamin B12 – Older adults have trouble absorbing it from foods

• Vitamin B6 – Keeps red blood cells strong to carry oxygen around the body

Always check with your doctor or pharmacist before starting a new vitamin or supplement to avoid any interactions with your current medications.

Look on the bright side

Aging is not an easy road, but positive thinking can be your ally. Choosing to be optimistic may help your body and mind respond in a positive way.  Keeping a positive outlook can keep blood pressure lower. You can learn to optimistic with time and practice. Things you can do include:

• Smile- Even fake it. It can help lower stress.

• Reframe your mindset - Try to focus on the good things and not dwell on the bad.

• Keep a gratitude journal.

• Do good things for others.

• Surround yourself with people who boost your spirits.

• Accept things you can’t change.

Stick to a sleep schedule

Unfortunately, insomnia is common in older adults. Going to sleep and waking up at the same time each day can help your body’s clock stay in sync. Tips to help you sleep better include:

• Keep your bedroom dark - Turn off TVs, phones, and computers.

• Avoid caffeine or alcohol in the evening.

• Don’t nap longer than 20 minutes during the day.

• Ask your doctor or pharmacist if any of your medications may be keeping you awake.

Challenge your Mind

Choose brain-boosting things like puzzles, Sudoku, chess, or reading to keep your brain engaged. Keep learning and trying new things. This may help lower your chances of Alzheimer’s disease.

Sources:

https://www.webmd.com/healthy-aging/healthy-aging-secret#1

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0170547