Are you ready to age healthily? If you’re looking for tips and suggestions to help improve the quality of your later years, this is the place for you. While aging is inevitable, it doesn’t have to be a bad thing. As you get older, you can take steps to stay healthy and active. This site will give you tips on how to care for yourself and live a healthy, happy life. It’s never too late or too early to start taking care of yourself. We have articles on how to keep your mind and body active, how to prevent common ailments that affect seniors and how to stay healthy as you age. You’ll also find information about health care resources and services that can help you live a better life.
Tips for Healthy Aging
1) Stay active. Regular exercise can help you maintain muscle tone and strength while reducing your risk of heart disease, diabetes, high blood pressure and other chronic conditions that affect seniors. Staying active is one of the most important things that we can do!
2) Stay social. Keeping in touch with friends and loved ones is important, as it can help you feel connected to others and make you feel less isolated. There are so many great options for staying social and staying connected such as Facebook groups and getting together with your friends and setting a date for a Skype session.
3) Eat a healthy diet. Consuming foods that are low in fat, cholesterol and sodium will help keep your weight under control and reduce your risk of heart disease, diabetes and other health problems associated with obesity. Eat more fruits and vegetables. Fruits and vegetables are good sources of vitamins, minerals, fiber and antioxidants that may help protect against certain types of cancer, heart disease and other health problems. A balanced diet that includes whole grains, fruits, vegetables and low-fat dairy products may help prevent heart disease, high blood pressure and diabetes.
4) Get enough sleep. This is a big one. Getting adequate rest allows your body to repair itself and gives you more energy to get through the day. Get enough sleep. Sleep is important to your overall health, so make sure you get enough rest each night. Getting enough sleep is important for your health and well-being.
5) Manage stress. This can be difficult but stress can cause many health problems, including high blood pressure, heart disease and depression. Reduce stress in your life to avoid chances of developing certain diseases and conditions, such as high blood pressure and heart disease.
6) Get regular exercise. Exercise is one of the best things you can do for your health as it helps control weight, makes your body feel good and improves mood. Many people will find an immediate boost in energy in mood after a workout.
7) Quit smoking. Experts in longevity say this is one of the few keys to living a long, healthy life. Smoking increases your risk of developing many serious diseases, including heart disease, stroke and lung cancer. Quit today!
8) Control your alcohol intake. Drinking too much can increase your risk of developing certain cancers, liver disease and alcohol-related accidents. It can also negatively impact mood and it can dry your skin out. Drinking too much alcohol also increases your chances of developing liver disease, certain cancers (including mouth and throat cancers), high blood pressure and digestive problems such as stomach ulcers. Limit alcohol consumption to no more than one drink per day for women and two drinks per day for men.
9) Limit your intake of processed meats like bacon. Processed meats are often high in sodium, which can increase blood pressure.
10) Choose whole grains over refined grains. This includes breads, pasta, cereals and rice. Whole grains are less processed than refined grains so they have more fiber and nutrients.
11) Limit your intake of sugar-sweetened drinks. Drinking too many sugar-sweetened beverages is associated with an increased risk of obesity and other health problems such as high blood pressure and type 2 diabetes.
12) Wear sunscreen every day. Sun exposure increases the risk of skin cancer, so always wear a sunscreen with an SPF (sun protection factor) of 15 or higher when outdoors.
13) Get regular checkups and medical care. It’s important to have regular checkups with your doctor so that any health problems can be identified early, when they are easier to treat.
14) Avoid tobacco products. Cigarette smoking increases the risk of lung cancer, heart disease and other serious health problems. Smoking is the leading cause of lung cancer and other serious health problems.
15) Check in with your loved ones. Connect with your friends and family and call that old friend that you haven’t heard from in a long time.
16) Choose gratitude. Choosing to wake up each morning and count the things that you are grateful for can send positive signals to your brain and heart.
17) Eat an overall healthy diet. Eating a balanced diet rich in fruits, vegetables and whole grains can help lower your risk for heart disease, stroke and certain types of cancer.
18) Eat plenty of fresh fruits and vegetables. Eating a diet rich in fruits and vegetables may help lower your risk for heart disease, stroke and some types of cancer.
19) Limit your sodium intake. Sodium is found in most processed foods, so try to eat less processed food and more fresh ingredients whenever possible.
20) Drink more water. Drinking plenty of water can help flush toxins out of your body and keep you hydrated. “The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.” source: mayo clinic
21) Choose low-fat dairy products like skim milk and yogurt. These foods are good sources of calcium, protein and potassium.
22) Avoid eating too much red meat. We briefly touched on this earlier but red meat can be high in cholesterol and saturated fat, which can increase your risk for heart disease. Try to limit your intake of red meat to no more than two or three servings per week. Eat smaller portions of meat, poultry and fish. If you eat meat or poultry, try to limit your intake to one serving per day. For example, have a small piece of chicken instead of two large ones or eat half a hamburger instead of a whole one.
23) Eat plenty of fruits and vegetables. Fruits and vegetables are high in vitamins and minerals, which can help improve your overall health. How many fruits and vegetables per day should we eat? “Everyone should have at least 5 portions of a variety of fruit and vegetables every day. An adult portion of fruit or vegetables is 80g. The guide below will give you an indication of typical portion sizes for adults. Children should also eat at least 5 portions of a variety of fruit and vegetables a day.” source: NHS
24) Eat foods that are high in fiber. Fiber can help lower your risk of heart disease and diabetes, both of which are common health problems in the United States. Examples of foods that are high in fiber include: beans, broccoli, berries, avocados, dried fruits and whole grains.
25) Eat more fish. Eating oily fish at least twice per week can reduce your risk of heart disease, stroke and type 2 diabetes.