As you get older, you realize that health is truly the greatest possession you can have. When you’re in perfect health, the world is in your grasp. You can make the most of your golden years and be more independent and self-sufficient. You have the oomph to engage in all the activities you’ve always loved, spend quality time with your loved ones, and reconnect with old acquaintances after retirement.
However, your fitness routines, eating habits, and mental well-being can have a huge impact on your quality of life as a senior citizen. So, if you haven’t already, it’s time to make some lifestyle changes and adopt healthy habits. Continue reading to explore some valuable tips to stay healthy in your golden years and grow old gracefully.
1. Visit Your Healthcare Provider Regularly
Once you cross the 50-year mark, make it a habit to visit your healthcare provider regularly for a thorough scanning and to keep your vitals in check. This will help you diagnose any health issues early on and prevent lifelong diseases.
If you’ve been exposed to toxic materials like asbestos during your career, it’s essential to get your imaging done periodically. Asbestos-related diseases, particularly asbestosis, develop slowly over the years and can mutate into carcinomas. The symptoms appear as late as 10-50 years after the initial exposure. Asbestos-related lung cancers are dangerous, but timely diagnosis and treatment can increase life expectancy.
If you’re certain that your lung cancer is due to your employer’s negligence in maintaining safety protocols, you can file a lawsuit against the employer and seek financial compensation from the court. In case you’ve been diagnosed with any asbestos-related disease, visit www.lungcancergroup.com for in-depth information on lung cancer symptoms, treatments, and legal options after diagnosis.
2. Keep Yourself Physically Active
It’s never too late to add healthy physical activity to your daily routine. Many senior citizens become more sedentary as they enter their 60s and 70s and eventually fall victim to lifelong diseases like type-2 diabetes, cardiovascular issues, arthritis, and even stroke. Even worse, research shows that a sedentary lifestyle can lead to cognitive decline and memory issues. On the contrary, studies reveal that people who maintain a fitness routine not only live longer but also enjoy a healthy and fulfilling life.
Try to maintain an active lifestyle once you reach your 50s. Start with simple low-intensity exercises like brisk walking, cycling, swimming, and using the stairs more often. Gradually increase the duration of physical activity or include strength training exercises to tone your muscles. You can also join senior-centric gyms that specifically cater to senior’s physical needs. However, try to avoid sprinting or exercises that can damage joints or spinal cord or put extra pressure on your muscles. Consult with a qualified physician or gym trainer before adding a new exercise to your fitness routine.
3. You Are What You Eat!
Your overall physical and mental health is directly related to what you eat in your youth, as well as when you enter the golden years of your life. As you age, nearly all of your vital body systems slow down, particularly metabolism, immune system, and endocrine system. A nutrient-rich diet helps you power up your metabolism and strengthens your immunity.
Instead of consuming high-calorie foods with added sugar and fat content, focus on consuming fresh vegetables and fruits, lean proteins, whole grains, and healthy fats in smaller portions throughout the day. For example, you can swap three hearty meals with five low-calorie meals with loads of fresh ingredients. Include fish at least twice a week in your meals. Fish is high in lean proteins, good fats, and omega 3 and 6 and helps keep your cholesterol levels in check. Don’t skimp on foods that are high in antioxidants and probiotics to fuel your immune and digestive systems.
Apart from a balanced diet, add diet supplements to your daily routine, particularly those rich in vitamin D, calcium, zinc, and collagen. This will help you maintain gut health and strong bones. Once you cross your 50s, make a commitment to yourself to stop smoking and avoid excessive alcohol consumption, canned items, and processed foods that are loaded with hidden carbs, sodium, and preservatives.
Above all, seniors should avoid following fad diets that make rounds on the internet. Consult your dietician and healthcare provider before making any changes to your dietary routines.
4. Take Care of That Sparkling Smile
The significance of good oral health multiplies with your age. Apart from a dazzling smile, healthy teeth and gums are the gateway to your overall physical health. Poor oral hygiene not only costs you a beautiful smile but can also lead to various lifelong diseases like type-2 diabetes, endocarditis, cardiovascular diseases, and even a stroke. In fact, your orthodontist and healthcare provider can assess your overall health just by looking at your teeth, gums, and inner cheeks.
We can’t emphasize enough on following daily oral hygiene practices. More importantly, visit your dentist at least twice a year and get treatment for cavities, plaque, and gum diseases promptly to avoid tooth loss and long-term health problems.
Your teeth become prone to staining, loss of enamel, and a pale outlook as you age. If you yearn for a dazzling smile, consider getting teeth whitening and polishing treatments from a qualified dentist instead of experimenting with home tooth whitening kits.
5. Maintain a Regular Sleep-Wake Cycle
Who says seniors require less sleep than young people? In fact, the older we grow, the need for uninterrupted sleep and a regular sleep-wake cycle becomes more pronounced. A regular sleep-wake cycle helps you alleviate symptoms of stress and anxiety and boosts your immune system.
Since seniors typically have a slower digestive system, a heavy dinner meal can create digestive issues at night, and you may have trouble sleeping. Plan your daily meals in a way that you consume minimal calories, and that too, at least 2 hours before bedtime. Minimize using white or blue light in your bedroom and engage in calming activities like reading, listening to soothing music, or meditation to help you sleep faster and better. Taking a warm shower also soothes your muscles and helps stimulate sleep.
6. Seek Intervention Whenever You Need It
Depression is one of the most frequent mental health problems among seniors. Although many people believe post-retirement life is full of relaxation and enjoyment, seniors face numerous stressors, especially if they have a limited social life.
If you have any symptoms of mental distress, depression, or anxiety, don’t hesitate to seek help from qualified psychiatrists. Stay in touch with your family and friends and become an active member of your community to avoid feelings of loneliness.
Final Thoughts
Your golden years are the perfect time to achieve your bucket list goals and enjoy all those activities you’ve been missing your whole life. However, you can only make the most of these years if you’re in your best health. The simple lifestyle changes and useful tips discussed above can help you a long way in maintaining both your physical and mental health and achieving a sense of vitality.