Healthy Aging Tips For Seniors: Ageing is a natural process and is often accompanied by deterioration in health. According to the World Health Organization (WHO), healthy ageing is the process of maintaining and developing the functional capacity that empowers wellbeing in older age. The active ability has the capabilities that will allow all people to be and do what they have reason to value. Useful knowledge is made up of the intrinsic capacity of the individual, relevant environmental characteristics, and the interaction between them. Inherent accommodation comprises all the mental and physical capabilities that a person can draw on and includes their ability to think, walk, hear, see, and remember. The level of intrinsic power is influenced by several factors, such as the presence of diseases, injuries, and age-related changes.
Below are a few essential things to follow to become a healthy ‘old’ individual
- Add fibre to the diet, an easy way to eat your way to better health with every meal and snack. Swap your white bread for whole grain. Add kidney beans to soup or apple slices to the salad. Fibre fills you up and for longer while cutting your cholesterol levels and lowering the chance of type 2 diabetes, colon cancer and heart disease. It also helps you avoid constipation, a common problem in older adults. After age fifty, men should aim for thirty grams of fibre a day and women should get twenty-one grams a day.
- Aim for 30 minutes of walk every day or break it up into shorter strolls totalling 30 minutes. Regular exercise keeps brain cells healthy by delivering more blood and oxygen and may delay or improve symptoms of Alzheimer’s disease. It also helps in control weight; boost mood; keep bones and muscles healthy; sleep better; reduce the chance to get heart disease, type 2 diabetes, high blood pressure, and high cholesterol.
- Insomnia is common in older adults, so ensure you get enough sleep. Common causes of sleep problems and insomnia in older adults. Sleep environment and poor sleep habits. These include falling asleep with the TV on, irregular sleep hours, and consumption of alcohol before bedtime. Make sure your room is quiet, comfortable, dark, and your bedtime rituals conducive to sleep.
- Eat whole foods, load up on veggies, fruits, whole grains, nuts, and low-fat dairy. Choose less fatty meats, butter, sugar, salt, and packaged foods. Many studies have found that such a diet can help you live longer and protects against heart disease, cancer, Parkinson’s, and Alzheimer’s disease.
- A gentle Chinese exercise, Tai Chi may help older people avoid falls, a top cause of injury among seniors and combine slow movements and deep breathing. It also can improve balance; ease stress; strengthen muscles; increase flexibility, and lessen arthritis pain in older adults.
- Select supplements to get your nutrients, because food may not be enough. Include calcium (to keep bones healthy), vitamin D; vitamin B12; and vitamin B6 (strengthen red blood cells to carry oxygen throughout your body). Consult your doctor to see what your body needs.
- Stop smoking as it harms almost every organ in the body. Quitting tobacco improves the chance of not a having a heart attack and your odds of heart disease drop by half (in a year.)
- Stay connected because loneliness is harmful to health. So, stay or make friends, or volunteer work or help someone in need.
Getting older includes adaptations in all realms of life, from the mental to the physical to the emotional, social, sexual, and more—some of these changes you may regard as unfavourable and some favourable. The challenge is to maximize the right parts of getting older while taking proactive steps to minimize the negative aspects and maintain your health.
(The article has been medically reviewed by Dr Deepak Verma, Consultant, Internal Medicine, Columbia Asia Hospital, Ghaziabad)
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