Ageing is associated with body pains, diseases, as well as decreased vitality. But you don’t have to age that way. There are ways to turn the ageing process into a quest for a better (or stronger) version of yourself.
It’s never too late to incorporate healthier habits so that you can age gracefully, or even better, stay young for longer.
Stay physically active
Physical activities can help counteract many of the symptoms of ageing. Exercising on a regular basis can help you maintain your balance, keep you flexible, enhance your mood, and contribute to better cognitive functioning. It’s also a vital aspect of controlling chronic disorders including diabetes, heart disease, high blood pressure, and osteoporosis.
Walking is a great method for older people to obtain some cardio exercise. Walking provides several health benefits with minimal risk of harm. It may be done just about at any time and anywhere. Other recommended activities for older adults include aerobic exercises (such as swimming, jogging, cycling, and sports like tennis) as well as muscle-strengthening exercises (like yoga, push-ups, squats, and lunges).1
Don’t skip health check-ups and follow-ups
As you age, regular medical screenings become more necessary. Regular exams with your doctor, dentist, eye doctor, and specialized healthcare professionals give the opportunity to detect and address issues early.
Regular screening can also help to combat diseases known as “silent killers” such as hypertension and heart disease.
It’s also a good idea to schedule a medication review with your primary care doctor on a regular basis to examine if all of your medicines are still essential. The more medications you take, the more difficult it can be to remember when and how to take them all, as well as the greater the risk of adverse (bad) drug reactions and drug-drug interactions.2 However, do not stop any medications without consulting your doctor first.
Eat a healthy diet
This is a habit that even younger people need to be mindful of. Getting the nutrition you need can lower your risk of getting chronic diseases.
Diets high in fruits, vegetables, and lean meats help strengthen your immune system and protect you from disease-causing viruses and bacteria. Many fruits and vegetables contain high amounts of antioxidants, and they can shield your cells from harm and keep your body running smoothly.
Limit your intake of sugary and fatty meals, which can cause inflammation in the body and weaken your immune system.3
In addition, reduce your alcohol consumption and quit smoking to lower your risk of cancer, diabetes, and lung damage.
Get enough sleep every day
Adults over the age of 65 should get between seven and eight hours of sleep every night. As you get older, you may find that your sleep cycle shifts such that you are sleepier in the early evening and ready to wake up earlier in the morning; this is normal and does not pose a problem as long as you get the required seven to eight hours of sleep every night. If you have chronic or acute insomnia, consult your doctor, who can help you figure out what’s keeping you up and advise you on various treatments.4
Getting enough sleep can also be an effective way of managing and lowering stress. When you are stressed, different functions in your body can be impaired, including the immune system.
Take healthy supplements
Some nutrients can assist in maintaining a healthy immune system. Always ask your doctor before using a supplement, especially if you are on a prescription drug. Calcium, vitamin D, vitamin B6, and vitamin B12 are among the vitamins you can consider.
Another example of a health supplement you can take is Elken Spirulina. Known as the Superfood for achieving good health and energy, Elken Spirulina has a rich concentration of nutrients like protein (amino acids), vitamins, minerals, carbohydrates, essential fatty acids, chlorophyll, beta-carotene, phycocyanin, and xanthophyll that are readily digested and assimilated.
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Sources:
1 https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf#page=70
2 https://www.everydayhealth.com/senior-health/understanding/index.aspx
3 https://www.healthline.com/health/flu/seniors-guide-to-staying-healthy#3.-Eat-a-healthy-diet
4 https://www.everydayhealth.com/senior-health/understanding/index.aspx