Aging changes all aspects of one's life, from the physical to the cerebral to the social, emotional, and sexual. Some of these changes may be beneficial, while others may be harmful. The goal is to make the most of the positive elements of growing older while taking proactive measures to preserve your health and limit the drawbacks.
Healthy behaviors should have been ingrained in you throughout your life. It's never too late to start taking proactive measures to preserve and enhance your health, even if you haven't done so. Minor lifestyle adjustments may make a huge difference in maintaining health in old age, and adopting even a couple of the following behaviors can get you started in the right direction:
1. Maintain a healthy body and mind by being physically active.
Maintaining a healthy level of physical activity may help counteract many of the negative consequences of aging. Regular exercise may enhance your balance, keep you flexible, enhance your mood by decreasing anxiety and sadness, and lead to improved cognitive functioning, according to Medline Plus. Diabetes, heart disease, high blood pressure, breast and colon cancer, and osteoporosis are just a few chronic illnesses that may be managed with it.
The CDC advises 150 minutes of moderate-intensity aerobic activity (such as swimming or taking a brisk walk) each week, which may be broken down into 30 active minutes daily for five days a week. It also suggests doing muscle-strengthening exercises twice a week.
2. Maintain a social life with your friends and family, as well as within your community.
Making an effort to connect with family and friends may have a variety of health advantages. Participants (all over 65) who reported higher levels of social activity were more likely to have more positive moods, fewer negative feelings, and higher levels of physical activity.
If you don't already have a social life, seek ways to reconnect with old friends or meet new people. Find like-minded people through religious organizations, volunteer activities, gyms, alumni organizations, or any other organization that has the same interest.
3. Eat Healthy, Well-Balanced Diet
Make whole foods rich in fiber and low in saturated fat the basis of your diet to receive the nutrients your body requires and to reduce your risk of chronic diseases like heart disease. Following a diet like the Mediterranean diet may assist you in achieving that objective. Olive oil, nuts, seeds, fruits and vegetables, whole grains, legumes, and seafood are all part of the Mediterranean diet. It's low in processed meals, red meat, and full-fat dairy items.
4. Don't Forget About Yourself: Make a Checkup Schedule and Stick to It
Regular checkups with your doctor, dentist, eye doctor, and other specialists allow you to identify issues early and treat them before they become more serious. These checkups are important, so if a family member is unable to take you for any reason, then it may be best for you to look into home care services or wherever you live, so you can be taken there and back on time without worry.
If you have one or more chronic medical problems, take numerous medicines, have memory or mobility problems, or have recently been hospitalized, you should see a geriatrician. Geriatricians are doctors who specialize in the care and treatment of the elderly. They may recommend you to other experts, coordinate care and treatments for health problems, and help you develop a care plan that is customized to your requirements after an initial visit.
5. Follow your doctor's instructions for all medications.
It may seem self-evident, but it's worth repeating: you should always take any medicine given by your doctor precisely as recommended (or doctors). However, it's also a good idea to have a regular medication review with your primary care physician to see whether all of your medications are still needed. The more medications you take, the more difficult it is to remember when and how to take them all, and the greater your risk of bad drug reactions and drug-drug interactions.
While you should almost never discontinue taking a medicine without first contacting your doctor, being proactive in evaluating the need for all the medications you've been given may pay off. Remember that your pharmacist may provide more information about medications, side effects, and interactions.
6. Keep Your Alcohol Consumption to a Minimum
Alcohol intake should be restricted to one drink per day for women and two drinks per day for men. Men, too, should restrict their alcohol intake to one drink per day.
The most current recommendation is based on research that indicates that consuming alcohol increases the risk of death in both men and women at levels over one drink per day on average.
7. Quit Smoking to Reduce Your Cancer and Heart Disease Risks
If you're a current smoker, you should stop as soon as possible: Quitting smoking has been linked to reduced cholesterol, blood pressure, and heart rate, as well as a reduced chance of cancer, diabetes, and lung damage, as well as healthier bones, muscles, and an immune system.
8. Get the Rest Your Body Requires
Adults over 65 should obtain between seven and eight hours of sleep each night. As you get older, you may find that your sleep pattern changes, making you sleepier in the early evening and ready to get up earlier in the morning. This is normal and does not pose a problem as long as you get the necessary seven to eight hours of sleep each night. If you're suffering from chronic or acute insomnia, go to your doctor. He or she can help you figure out what's keeping you awake and suggest remedies.
9. Maintain good dental hygiene on a daily basis.
The American Dental Association recommends brushing your teeth twice a day with a soft-bristled toothbrush, flossing daily, and cleaning any dentures you may have on a regular basis to preserve your teeth and gums. According to the American Academy of Periodontology, not only will this practice make your teeth and gums healthier, but it will also help you manage other chronic inflammatory diseases like diabetes and heart disease by avoiding inflammation in your mouth via proper dental hygiene.
10. Talk to your doctor about any changes in your sexual function.
Consult your doctor if you are experiencing changes in your libido or sexual function that are negatively impacting your sex life. Help is available in the shape of physical assistance or medicine, as well as conversation with your spouse and exploring new paths of physical and emotional connection, according to the National Institute on Aging. Your doctor may be able to recommend you to a sex therapist who may assist you in defining what a fulfilling sex life looks like for you and how to get there.
You Shouldn't Ignore These Warning Signs
It's tempting to blame a bad mood or tiredness on age, yet these problems aren't always caused by age. At any age, feeling continuously tired or sad is not natural. See your doctor for a checkup if you've lost your energy or desire to participate in things you used to love. You may be depressed or suffering from another medical condition that requires immediate care.
What additional red flags should you pay attention to? Any of the following symptoms may signal a serious health issue and should be evaluated by a doctor:
- Sudden dizziness or weakness
- Breathing problems
- You feel pressure in your chest.
- Tingling or numbness, particularly on one side of the body
- Loss of coordination or balance
- Speaking or swallowing difficulties
- Sweating excessively
- Vision loss or blurriness that occurs suddenly
- Even if you haven't had any recent injuries, you may notice significant edema.
- Rapid weight reduction is possible.
- Long-term perplexity
- Wounds that don't seem to get better
Many individuals may survive severe physical issues and even flourish after receiving timely medical care if they use it as a chance to focus on living a healthy and meaningful life.
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