How to Stay Healthy and Fit as You Get Older
Life is the name of continuous struggle, and by living in such a life, we ignore the most important thing, our health.
There are no hard and fast rules to stay healthy and fit as you get older because aging is a harsh reality, and you cannot ignore this fact.
As you age, you may feel some changes in your body like wrinkling or dry skin, abnormal weight gain (not all but mostly gain unwanted fat and increased the risk of specific health problems like dementia, heart problem, obesity, or many more.
What can you do to deal with this age, trigger issues, and change your lifestyle or eating habits? True, you are confused and a lit bit worried?
But you don’t worry; you are not alone as all face these problems as they age in one way or another.
Here, I will tell you the proven tips to stay healthy and fit as you get older.
9 Simple Tips to Stay Healthy and Fit as You Get Older
Watch What You Eat and Drink
It is a known fact that having a balanced diet is essential for good health, energy, and preventing illness. A proper diet must be low in saturated fat, with plenty of fruit and vegetables, unprocessed grains, fatty fish, and an adequate amount of fat-free dairy and lean meat.
Remember to drink a lot of water to get rid of dehydration that may make you feel exhausted and confused. Herbal Tea, coffee, and fruit juice can also help you stay hydrated, but don’t use sugary drinks.
You should walk for almost 30 minutes daily. It helps keep your brain cells healthy by offering more blood and oxygen. In fact, a plethora of studies concluded that regular walking could improve Alzheimer’s disease. It may also aid;
- Maintain your weight
- Uplift your mood
- Keep bones and muscles strong
- Helps you sleep focused at night
- Reduced your risk of heart issue, type 2 diabetes, high blood pressure, and high cholesterol
Consider Using Supplements
It’s is highly recommended to obtain your nutrients from food, not a supplement. And you typically don’t have to use specific dietary supplements.
After age 60, your body does require more of certain essential vitamins and minerals from foods or supplements than before. They involve;
- Calcium (to improve the health of your bones)
- Vitamin D (you can obtain it from sunlight, but overage people may not receive enough.)
- Vitamin B12 (Older individuals may have a problem absorbing it from foods, so you may have to go for dietary supplements)
- Vitamin B6 (It maintains your red blood cells and makes it more reliable to carry oxygen throughout your body.)
Talk to your doctor about any dietary supplement you consume so you can avoid side effects with any medications or treatments.
Try to Get Focused Sleep
Insomnia is the most typical problem in older people. It is when you face difficulty in falling and staying asleep.
If you try getting focused sleep, it may help you wake up and sleep on schedule daily. That can aid in keeping your body clock in sync, so you obtain the sleep you require.
Also, you should try;
- Keep darkness in the bedroom. Turn off your computer, mobile, and any other gadget.
- Avoid consumption of caffeine or alcohol in the evening.
- Don’t nap longer than 25 to 30 min during the day.
- Consult your doctor if any of your medications might be keeping you awake.
Mindfulness is something about acceptance and living in the moment by living in the present without overthinking the future. Practicing mindfulness has plenty of health advantages that may aid you to age better, involving;
- Maintained focus
- Improved memory
- Reduced stress
- Maintained emotional reaction
- Relationship satisfaction
- Maximized immune functioning
To practice mindfulness you should do following things like;
- Yoga (try different poses or positions)
- Tai chi
Eat Whole Foods
Eating habits play a pivotal role in maintaining your body functions as you get older. You must fulfill your diet with fresh vegetables, fruits, unprocessed grains, nuts, and fat-free dairy. You may consume less fatty meats, salt, sugar, butter, and packaged food items.
Significant research-based studies have discovered that a balanced diet may aid you in living longer and protects from heart disease, certain cancers, Parkinson’s, and Alzheimer’s condition.
Experts believe that consuming a proper diet is a healthy way to get rid of age-related issues. It also leads to physically changing parts of your chromosomes and improve the standard of your living.
Get Enough Dietary Fiber
Males aged 60 and over need 30 g of dietary fiber daily, while females need 20 g daily. Fiber aids keep you active, fit, and regular.
It may also aid in reducing your cholesterol and blood glucose levels.
Foods that contain an adequate amount of dietary fiber are unprocessed grains, fresh vegetables, fruit, legumes, and nuts.
You should get enough fiber by adding these foods to your diet. So, you should change your eating habits and make your life worth living.
Loneliness is not suitable for your health. If you feel lonely, whether you live alone or with anyone, you are still vulnerable to dementia or anxiety.
Older age people who talk about feeling alone or isolated face problems in daily tasks like bathing or climbing stairs.
Lonely adults may also die earlier than less-lonely people do.
Scientists discovered that lonely individuals have higher stress hormones that lead to chronic inflammation, or swelling, associated with arthritis and type 2-diabetes.
Another research explained that a lot of antibodies to specific herpes viruses in lonely adults are symptoms of stress in their immune system.
The first thing is to stay or make good friends. You should do volunteer work or simply aid someone in the problem.
Visit Your Dentist
Your teeth discolor because of wine stains, tea, coffee, or smoking, as you age. A visit to your dentist may lead your teeth whiter and looking good within no time.
Other than common reasons, other age-related problems like the natural recession of the gums that may cause teeth to look longer may happen.
For this purpose, it is recommended a proper visit for a dental check-up twice a year. It is also suggested to brush daily and floss.
Drinking milk and consuming calcium supplements is also an ideal way to improve the health of your teeth.
Revise Your Style
Sometimes, you may face problem to let go of a style of hair or dressing that has always make your life colorful. It feels comfortable and familiar, but going for a new style may amaze you and lead you to feel younger.
According to one study, females who cut or colored their hair to look younger had lower blood pressure.
When it comes to hair color, specific individuals think about coloring while others go for their gray. Your gray hair may look sophisticated with the proper cut and hairdresser to execute it.
Dark hair may lead your features to look severe compared to lighter blonder color that softens your appearance.
Hormonal changes that happen during menopause may lead your hair to become rough and brittle.
Proper hair coloring may improve your hair’s health as the hydrogen peroxide in the bleaching agents may cause the hair shaft to swell, making it appear thicker.
Aging is the worst enemy that reduces your chances of staying healthy or fit.
You can’t change that fact, but you can still do some new practices to get rid of age-related problems.
You should regulate a healthy lifestyle, surround yourself with individuals you love, and change your eating habits.
Aging can bring concerns; therefore, don’t hesitate to speak to your doctor about your problems.