How to Age Gracefully
- Author: Teresa Boehm
- Posted: 2024-09-19
Ultimately, old age will catch up with every one of us at some point. As you age, your body changes internally and externally. These changes may be uncomfortable, especially if you have not been taking good care of your body. Below, we will discuss some tips you can use to keep yourself healthy and happy as you progress in age.
Exercise Regularly
One of the easiest ways to stay healthy is to exercise often. The US Department of Health & Human Services notes that adults should engage in moderate-intensity exercise for 2.5 to 5 hours every week. They can also choose 1.25 to 2.5 hours every week of high-intensity activity.
Keeping your body active prevents terminal diseases such as cancer and heart disease. In addition, exercise promotes skin and bone health, improves sleep, and lowers stress. When you are active, your body releases feel-good hormones, thus improving your mood.
Some activities that you can consider to keep your body active include walking, dancing, swimming, cycling, and running. You can also consider weight lifting to build muscles and strengthen your bones. Balance training is also essential for older adults.
Mind What You Eat
Your body is a reflection of what you eat. Eating healthy food keeps diseases away, makes your skin glow, and helps you to maintain healthy body weight. Ensure you incorporate fruits and vegetables into your diet.
Lean proteins, such as beans and fish, are also vital. Whole-grain cereals and low-fat dairy are also healthy alternatives. Reduce your salt intake to keep your blood pressure at optimal levels. Avoid processed foods and refined sugars. When cooking, go for oils rather than solid fats.
Visit the Doctor Often
You don’t have to wait until you are sick to visit your doctor. It is always good to go for regular checkups. This way, your doctor can detect any illnesses early enough and tackle them before they worsen and weigh you down.
When you visit the doctor, mention anything unusual that you have been feeling. Do not ignore any symptom, even if it seems mild. Your doctor will recommend lifestyle changes, supplements, medication, or screening to help alleviate any illnesses.
Get Enough Sleep
Although you may have a busy schedule, it is essential to create time for enough sleep. Sleep keeps your body and mind healthy. According to the US Department of Health and Human Services, getting enough sleep helps to maintain a healthy weight, reduces illnesses, improves your mood, helps you to get along with people, and improves your judgement.
Adults should get at least seven hours of sleep every night. You may have trouble falling asleep if you are stressed, anxious, or in pain. Some health conditions and medications may also reduce your ability to catch some sleep. Caffeine and alcohol may also affect your sleep.
You can change your routine and habits to get the sleep you need. For instance, if you exercise in the evening, you can shift that to morning hours. Also, ensure you sleep at the same time every night.
Remember to make your bedroom quiet and dark. In addition, avoid caffeine intake a few hours before you sleep and keep away from screens. You can also visit your doctor to detect and cure any sleep disorders you may have.
Drink Water Often
Drinking water regularly prevents dehydration. Dehydration causes your body to overheat, results in constipation and mood change, and may cause unclear thinking. Dehydration can also cause kidney stones. Instead of taking soft drinks or beverages, consider drinking water to reduce the calorie intake.
Your body needs water to lubricate joints, eliminate waste products, maintain a normal temperature, and maintain healthy skin. If you want to drink more water without getting bored, consider carrying a water bottle and sipping periodically. When you go out for meals, consider choosing water instead of sugary drinks.
Lower Your Stress
Stress has multiple negative health effects on your body. Stress weakens your immune system, making you susceptible to attacks from diseases. Stress may also cause wrinkles and weak muscles, making you look older. It is also easy to gain weight when you are stressed. This is because most people tend to overeat when they are stressed. Stress may also cause poor judgement, resulting in fatal accidents.
To avoid stress, let go of the things you can’t change and change the ones you can. Also, forgive people and yourself too. This helps to let go of the past. Remember to engage in the activities you enjoy and avoid hanging out with toxic people.
Maintaining a healthy lifestyle helps to improve longevity. A healthy lifestyle must include mind and body wellness. Continually research ways to improve your health and consult health professionals to ensure you enjoy a life free from pain and diseases.
