Maintaining good health as you age keeps you independent longer. Unfortunately, 80% of adults aged 65 and older suffer from at least one chronic condition, which can lead to the loss of their independence and a shorter life span. Rest assured, there are steps you can take to maintain a healthy lifestyle and enjoy a longer, healthier life. Here are four tips we’ve put together to help you stay healthy and age gracefully.
Tip #1: Make Exercise Part of Your Routine
Regular exercise promotes a healthy mind and body. Adults that stay active are at a lower risk for many chronic conditions such as Alzheimer’s, heart disease, osteoporosis, and even cancer. Additionally, studies show that adults who exercise 15 minutes a day live an average of 3 years longer than adults who don’t.
Incorporating a workout regimen lowers your risk for obesity, tones muscles, and builds healthier bones. Obesity is known to take a toll on your heart and liver, and causes conditions such as diabetes, stroke, and cancer. Furthermore, weak muscles and bones increase your risk for serious falls that may rob you of your independence.
Routine exercise is also proven to reduce stress and anxiety, boosting your overall mood. Reduced stress promotes better sleeping habits and improves cognitive function. By walking just 150 minutes a week, you lower your risk of being diagnosed with Alzheimer’s by 50 percent.
Before starting a new workout regimen, consult your doctor. They can help guide you with the types of exercise that would be most beneficial to you, and take your health considerations into account. Regular exercise is the first step in creating a healthy lifestyle for seniors.
Tip #2: Eat a Healthy Diet
Eating a balanced diet that is age appropriate is another way to maintain a healthy lifestyle. As you age, your caloric and vitamin requirements change. Here are some beneficial superfoods to incorporate into your diet:
- Pomegranate has gained popularity for its ability to lower cholesterol and blood pressure. It may also be linked to reducing your risk for Alzheimer’s and some types of cancer. Pomegranate earns bonus points for contributing to healthier skin by protecting it from damage caused by the sun.
- Goji Berry has powerful nutritional benefits. They possess more iron than spinach, 500 times more vitamin C than an orange, 18 amino acids, vitamins B and E, and are a powerful antioxidant. Goji berries also stimulate the release of human growth hormones, which aids in your ability to reduce fat, improve sleep and memory, and strengthen your immune system.
- Cottage Cheese contains whey protein, which stimulates muscle protein synthesis. Additionally, cottage cheese is high in vitamins C and D, which promote healthy bones. Having healthy bones and muscles are a vital part of maintaining senior health.
- Leafy Greens such as spinach, kale, and arugula are high in calcium and fiber, both of which boost muscle function and promote a healthy heart. Kale also contains omega-3 fatty acids, which act as an anti-inflammatory and lowers blood pressure as well.
- Water isn’t a superfood, but it’s equally important to your body. As we age, our thirst mechanism decreases. For this reason, it is very essential to monitor your daily water intake. Men and women should consume at least 11.5 cups of fluids per day.
Tip #3: Manage Your Stress
When we’re stressed, our bodies release adrenaline and cortisol. These hormones increase our blood pressure and heart rate. Chronic stress can lead to insomnia, high blood pressure, and even a heart attack. Managing your stress is a vital part of maintaining a healthy lifestyle and may be easier than you think. While we may not be able to avoid all stressful situations, there are some things we can do to decrease our reaction to that stress.
Meditation is a powerful stress reliever, specifically the technique called, “the relaxation response.” Find a quiet space, close your eyes, and repeat a word or phrase for a minimum of 10 minutes while focusing on breathing deeply. When done correctly, you might find yourself able to counteract the stressors in your life. And with enough practice, you may be able to utilize this technique in the moment that stress is triggered, increasing its effectiveness.
Yoga is another valuable tool for stress relief, combining physical and mental disciplines to achieve balance in body and mind. There are many styles of yoga that may appeal to your individual abilities. Regardless of the type you choose, yoga can increase your overall physical strength and flexibility while helping you control your breathing and reduce stress.
Tip #4: Stay Social
Staying social is an integral part of healthy aging. Older adults who are isolated are at an increased risk of suffering from depression, anxiety, Alzheimer’s, and heart disease. Men aged 85+ are four times mores likely to commit suicide than any other age group. Now may be the time to rekindle those relationships you have been neglecting or discover new ones. Your local community center can be a resource for finding new hobbies or clubs to join. Whether it’s swimming, a book club, or volunteer work, staying connected to your community increases your physical and mental well-being.
Plan For Your Future
Planning for your future is a powerful motivator, re-energizing your life and your passion for it. Here at Americo Senior Life, we help seniors plan for their future. With our affordable whole life insurance policies and flexible options to choose from, you can find the coverage that fits your lifestyle. Go online and request your free quote or contact an Americo Senior Life agent today!