Today 16 out of every 100 people in the U.S. are age 65 or older, and older adults make up the fastest-growing part of our population. As we get older, we gain experiences and insights that move us forward and help us build our families and communities. Seniors often have a unique opportunity to share knowledge along with their free time with those around them. Staying healthy is the key to aging and enjoying those senior years--or the second half as some call it.
Research has identified action steps we can take to maintain our health and function as we get older and keep the party going! From improving our diet and levels of physical activity to getting health screenings and managing risk factors for disease, these actions may influence different areas of health.
Eat Whole Foods
It’s more a way of eating than a formal diet. You load up on veggies, fruits, whole grains, nuts, and low-fat dairy. You eat less fatty meats, butter, sugar, salt, and packaged foods.
Many studies have found that this diet can help you live longer and protects against heart disease, cancer, Parkinson’s, and Alzheimer’s disease. Researchers believe one way it works is by physically changing parts of your chromosomes linked to age-related diseases.
Exercise
Many of us dislike exercise yet it can come in many enjoyable forms--it might just be a matter of thinking about it differently. Walking, biking, and yard work are all different types of exercise along with gardening and a game of catch with the grandson. You can even watch videos on your laptop, tablet, or other device and get senior-specific fitness programs like this. This senior program is easy to follow, designed for seniors at just about every level, and if you do it for a while you can increase your endurance.
There are four basic types of exercise we should be looking for:
Doing these activities you get both immediate and delayed benefits. All exercise can help reduce pain and improve your mental state by quickly releasing endorphins into your body. When you increase your endurance and strength there is the added benefit of increasing your muscle mass, even if it’s ever so slightly, that your body will burn more calories even when resting. Think about that–If you like to eat–you can keep burning off calories while you aren’t exercising! Adding balance and flexibility can make it easier to get around and at the same time can reduce fall risks. Falls are the biggest reason for senior fatalities related to injuries.
Stay Connected
Loneliness is defined as a feeling of emptiness, deprivation, or sadness. As our population ages, more and more senior citizens suffer from loneliness. This sense of isolation is felt even more during holidays (December, Valentine’s Day, Easter, etc.), although it can also be present on a daily basis. Loneliness should not be taken lightly since it can lead to serious consequences. Depression, chronic disease, eating, and sleep disorders to name a few. Here are some ideas on how to get together and enjoy some family time. We write a monthly blog about seniors getting out into the community with their families with an eye on the things seniors need to make it fun and safer.
Sleep
Insomnia is common in older adults. It’s when you have a harder time falling and staying asleep. It helps to wake up and sleep on schedule every day–even if you had a bad night of sleep. This can help keep your body clock in sync so you get the sleep you need on a regular basis. Many seniors report they don’t get their rest at night so they nap during the day. This can become a regular sleep pattern. There is nothing wrong with naps, however, they can interrupt other social opportunities during the day–leading to more isolation. Maintaining a nighttime sleep pattern is preferable for most seniors. Some things to consider, are no caffeine or alcoholic beverages in the evening, no bright lights in the bedroom, developing a relaxing bedtime routine, and avoiding your cell phone and tablet. One sleep specialist suggested having a boring book next to your chair that makes you sleepy–force yourself to read it until you yawn. Ask your doctor if any of your medications might be keeping you awake.
Positive Mental Attitude
All of us face many obstacles in our lives. Loss of income, a loved one, or a major health problem can cause negative feelings in general. It is vitally important to work on an optimistic attitude. People that approach life with a rosier outlook have fewer heart attacks and depression than more negative people. You can learn to be optimistic. It just takes time and practice. Try smiling more, keep a journal of things you are thankful for, say hello to more people, do things for people (even simple acts like opening a door) and try to surround yourself with positive people. Seniors often don’t take advantage of mental health therapy. Talking with a professional can help with many of the issues life might be throwing your way–and it’s covered under Medicare Part B.
Select Supplements
It’s normally better to get your nutrients from food, not a pill. Healthy seniors usually don’t need special supplements aimed at seniors and are often more expensive. However, after age 50 your body does need more of some vitamins and minerals from foods or supplements than when we are younger. Some supplements to discuss with your doctor are B12, D, B6, and calcium. It’s always important to discuss these with your doctor or pharmacist to look for any interaction with medications you may take.
If this list looks daunting, start out by following a few of these tips and then adding in one a month--create a routine! If you do this successfully, you will feel better and enjoy life all the more!
Acknowledgments
Web MD
Comfort Keepers
National Institute on Aging