Aging brings about various changes in the human body. These normal changes, which may include reduced muscle mass and strength, decreased metabolism and digestion efficiency, decreased metabolism, and digestion efficiency, may have a significant impact on health and wellbeing.

While aging comes with its set of challenges, it shouldn’t stop you from living a healthy and fulfilling life.

Tips for Healthy Aging

There are numerous steps that you can take to manage your health, live as independently as possible, and maintain your quality of life as you age. Here are some practical tips:

1. Eat a nutrient-dense diet: Older adults require fewer calories - due to slowed metabolism- but still need the same amount of nutrients. So, you must eat a nutrient-dense diet to ensure that you consume enough nutrients for your body to function properly without excessive amounts of empty calories that can cause weight gain and other health problems.

Here are some key components of a nutrient-dense diet to keep in mind:

  • Fruits and Vegetables: Aim to eat at least 2-3 servings of fruits and vegetables a day, with each serving being equivalent to ½ cup cooked or 1 cup raw veggies for vegetables, and 1 pc medium-sized fruit or 1 slice large fruit for fruit. Eating a variety of colorful fruits and vegetables each day is also beneficial to ensure you get a broad spectrum of nutrients.
  • Whole Grains: Make sure to consume at least half of your daily grain intake in whole grain form, such as oatmeal, whole wheat bread, brown rice, whole rye, spelt, popcorn, whole wheat pasta, and whole wheat ready-to-eat cereals.
  • Lean Proteins: Opt for poultry, fish, lean meats, eggs, legumes, and tofu instead of red and fatty meats. When eating meat, eat it sparingly and consider that a palm-sized cut of meat offers a single serving. For fish, choose fatty fish such as salmon, mackerel, tuna, and sardines as they are excellent sources of omega-3 fatty acids which support heart health and brain function.
  • Healthy Fats: Choose sources of healthy fats such as avocados, nuts, seeds, and olive oil. These fats provide essential fatty acids which contribute to heart health.
  • Dairy or Dairy Alternatives: Low-fat dairy products such as milk, cheese, and yogurt are good sources of calcium and vitamin D, which are crucial for bone health.
  • Nuts and Seeds:These make nutritious snacks or additions to meals as they are rich in healthy fats, protein, fiber, vitamins, and minerals.

On the other hand, you should limit your intake of processed and refined foods (e.g., sugary beverages, highly processed snacks) which often contain added sugars, unhealthy fats, and excessive sodium and calories with little nutritional benefit.

2. Stay physically active: Regular exercise can help maintain muscle mass, improve balance, and reduce the risk of falls. It can also help manage chronic conditions such as arthritis, diabetes, and heart disease, and improve brain function. To reap these benefits, try to incorporate the following exercises into your routine:

  • Aerobic exercises, such as walking, dancing, biking, and stair-climbing, for at least 150 minutes per week (30 minutes a day) to improve endurance and maintain good cardiovascular health.
  • Strength exercises, such as lifting weights or working with resistance bands and doing exercises that use your own body weight, such as push-ups and sit-ups, for at least two days a week to keep your muscles strong.
  • Balance exercises, such as tai chi, walking heel-to-toe, or standing from a sitting position, combined with aerobic and strength exercises, to improve balance and coordination and help to reduce the risk of fall.

If you have a chronic condition, consult a health care professional about the types and amounts of activity appropriate for you. Remember to start slowly and work at your own pace. To get motivated and consistent with your exercise routine, do it with a friend or family.

3. Stay well hydrated. As we age, our sense of thirst may decline, leading to less fluid intake and an increased risk of dehydration. To prevent this, it's important to drink fluids consistently throughout the day. Keep your water bottles within reach to ensure you meet your daily fluid requirements.

4. Limit alcohol and tobacco: Excessive alcohol consumption and tobacco use can have detrimental effects on health. You should aim to limit or eliminate these substances to promote overall well-being.

5. Get sufficient sleep: Getting adequate sleep among older adults can help improve memory, boost mood, and reduce the risk of developing chronic health conditions according to experts.

The Sleep Foundation recommends that individuals aged 65 and older get between seven and eight hours of sleep each night on average. Here are some tips to ensure that you meet this recommendation:

  • Build a consistent bedtime routine.
  • Limit daytime naps.
  • Go to bed and wake up at the same time each day.
  • Create a comfortable sleep environment.
  • Do mindfulness and meditation activities before bedtime.

6. See your doctor regularly. One of the most important steps to maintaining good health as you age is to ensure that you consistently go for your routine visits with your doctor/s (including eye doctor and other specialist healthcare providers). They can help you catch problems early and manage existing health conditions to prevent an even bigger problem. It is also important to follow their treatment plan and recommendations for screening and preventive vaccination, if any.

7. Engage your mind. Aging is not just about keeping our bodies active, but also about keeping our minds sharp. Engaging in activities that challenge your brain on a regular basis can help keep your mind active and healthy, while also slowing cognitive decline as you age. Try to do any of the following:

  • Challenge yourself with puzzles, games (e.g., chess or sudoku), or other cognitive exercises.
  • Learn a new skill (e.g., playing a musical instrument) or a new language.
  • Do things that you enjoy whether it's reading, knitting, or crocheting, gardening, playing an instrument, or cooking.

8. Socialize and stay connected: Maintaining an active social life can contribute significantly to mental and emotional well-being. In addition, research suggests that building strong social ties lowers the risk of dementia and blood pressure and increases life expectancy. To maintain social connections, you can:

  • Stay in touch with family and friends in person, over the phone, or online.
  • Volunteer for a local organization.
  • Connect with people in your community.
  • Join a club.
Wellness has been a significant part of the service that Trinity provides to its Employee Benefits clients. To know more about our healthcare plans, please visit:
https://trinity-insures.com/collections/employee-benefits/products/hmo

 

 

References:

  • https://www.msdmanuals.com/home/older-people%E2%80%99s-health-issues/the-aging-body/changes-in-the-body-with-aging
  • https://order.nia.nih.gov/sites/default/files/2022-08/nia-healthy-aging-booklet.pdf
  • https://www.healthhub.sg/live-healthy/nutrition-for-the-golden-years
  • https://www.niddk.nih.gov/health-information/weight-management/healthy-eating-physical-activity-for-life/health-tips-for-older-adults
  • https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm#Balance
  • https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
  • https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young