As we get older, our bodies experience various changes that can impact our health and well-being.
The U.N. Dept. of Economic and Social Affairs (UNDESA) suggests a seismic demographic transformation where the global population of those aged 60 and above will mushroom to a staggering 2 billion by 2050.
This necessitates individuals to adopt healthy habits such as maintaining a well-balanced diet, regularly exercising, receiving routine health check-ups, and participating in social activities that can help prevent age-related diseases, preserve mobility, and improve the quality of life.
However, implementing these practices can be challenging; therefore, it is vital to approach the process patiently and seek expert guidance as needed.
Now, let’s explore the healthy habits that can promote longevity and overall well-being.
Nine Healthy Habits That Can Help You Age Better
Regular Medical Checkups
Regular medical checkups and preventive health screenings are essential for maintaining good health as we age. While some health conditions may not have noticeable symptoms, routine screenings can still detect them. For older adults, mesothelioma is a rare condition that primarily affects the lungs and is caused by exposure to asbestos.
The American Cancer Society reports that the incidence of mesothelioma is higher in older people, and the disease often takes decades to develop after asbestos exposure. Hence, in the event of a mesothelioma diagnosis, you may be entitled to receive compensation.
Dedicated forums, like www.simmonsfirm.com, offer mesothelioma patients and their families comprehensive legal services to access medical resources and recover financial compensation for lost wages, medical expenses, and other damages.
Eat a Healthy Diet
A well-balanced and nutrient-rich diet is critical to healthy aging. Our bodies require fewer calories but more nutrients as we age.
It is recommended to incorporate a variety of whole grains, lean proteins, fruits, vegetables, and healthy fats into our diets.
According to the National Institute on Aging, following a healthy diet can decrease the likelihood of chronic illnesses such as diabetes, cardiovascular disease, and osteoporosis while helping individuals maintain a healthy weight for overall health and mobility.
Exercise Regularly
Regular exercise is vital for healthy aging. It helps maintain mobility, preserves cognitive function, and prevents chronic diseases. It can also boost mood, reduce stress, and improve sleep.
According to CDC, older adults should strive to engage in moderate-intensity aerobic activity for 2.5 hours per week and muscle-strengthening exercises at least twice weekly.
Before beginning a new exercise program, older adults should consult their healthcare provider, especially if they have underlying health conditions. Integrating physical activity into daily routines, such as taking the stairs and stretching during television commercial breaks, can also be beneficial.
Socialize and Stay Connected
As we age, our social circles may shrink due to various reasons, causing us to feel lonely and isolated. This can negatively affect physical and mental health, increasing the risk of chronic illnesses and cognitive decline.
However, staying socially active and connected can improve well-being and promote healthy aging.
Research has shown that joining community groups, volunteering, pursuing hobbies, and using social media to connect with loved ones can all help combat feelings of loneliness and isolation.
Regular communication with friends and family through phone calls, video chats, and in-person visits can create a sense of fulfillment and purpose.
Get Plenty of Sleep
Obtaining sufficient sleep is of utmost importance as it plays a critical role in maintaining cognitive function, averting the onset of chronic ailments, and enhancing one’s overall mood.
Unfortunately, achieving the recommended seven to nine hours of sleep each night can be challenging for seniors due to the altered sleep patterns that come with aging.
Long-term sleep deprivation has been associated with serious health conditions such as obesity, diabetes, heart disease, and cognitive impairment in seniors.
Conversely, sound sleep can improve memory, strengthen immune function, and reduce stress.
Older adults should establish a consistent bedtime routine, avoid stimulating activities before sleep, and practice relaxation techniques to promote a better sleep routine.
Exercise the Brain
Similar to physical exercise, cognitive exercise is essential for healthy aging. Aging can lead to cognitive decline, impacting memory retention, learning new skills, and processing information efficiently.
Nevertheless, participating in mind-stimulating activities can help maintain cognitive function and lower the chances of cognitive deterioration.
Scientific studies have demonstrated that engaging in activities such as reading, solving puzzles, acquiring a new skill or language, and socializing can facilitate brain health in seniors.
Reduce Stress
Chronic stress can adversely affect physical, emotional, and mental well-being, increasing the risk of chronic diseases, cognitive decline, and depression in older adults.
Yet, numerous methods exist to help manage stress and promote relaxation, including meditation, deep breathing exercises, yoga, tai chi, and mindfulness practices. In addition, physical activity such as walking or swimming can be advantageous in mitigating stress levels.
It is crucial to identify stress-reducing techniques that are effective for you and integrate them into your daily routine.
Stay Hydrated
As we age, our ability to recognize thirst may diminish, increasing the likelihood of dehydration. Dehydration can cause unfavorable health consequences, including fatigue, headaches, constipation, and urinary tract infections.
Adequate hydration, on the other hand, can promote healthy digestion, reinforce cognitive function, and maintain healthy skin. The general recommendation for older adults is to drink at least 8-9 cups of water daily.
Nevertheless, fluid requirements may vary depending on various factors, such as physical activity, climate, and health status.
In addition to water, older adults can maintain hydration by taking other fluids such as herbal tea, low-sugar fruit juice, and soup. Moreover, consuming foods with high water content, such as fruits and vegetables, promotes hydration.
Practice Good Oral Hygiene
Good oral hygiene is pivotal for enhancing confidence and overall quality of life. By consistently engaging in oral health practices, older adults can maintain their ability to eat, speak, and socialize without discomfort.
In contrast, if oral hygiene is neglected, it can lead to complications such as gum disease, tooth decay, etc., intensifying the risk of serious ailments such as heart disease and stroke.
To uphold optimal oral health, older adults should brush their teeth twice and floss once daily to eliminate plaque and food particles. Additionally, scheduling frequent dental check-ups and cleanings is imperative to detect and address any arising oral health issues promptly.
Last Verdict
Adopting healthy habits is crucial as you age to ensure a long and fulfilling future. Incorporating the healthy habits mentioned above can improve your physical and mental well-being, lower your risk for chronic diseases and extend your years of active living.
While it may be challenging to adopt new habits, it is important to remember that small changes can make a big impact. So, take it gradually and focus on one habit at a time, eventually improving your quality of life.