When one thinks of the phrase “aging well,” it is usually in reference to a person’s looks. While that might be part of it, aging well has so much more to do with one’s physical and mental health than it does their physical looks. Feeling good on the inside will translate to looking good on the outside.
If you’ve been looking for tips for aging well, look no further. Continue reading for insight into how to feel good as you age.
Exercise regularly
One of the most important things you can do for your body is exercise regularly. Older adults’ bones get weaker and their muscles get smaller. This loss of muscle mass and bone density can lead to a host of problems, such as the increased risk of falls and fractures, osteoporosis, and arthritis. Staying active helps to combat all of these by building up muscle and keeping bones healthy.
The best type of exercise for seniors is aerobic exercise. Aerobic exercise gets your heart pumping and makes you breathe a little harder than normal. Walking, running, biking, swimming, and dancing are all examples of aerobic exercise. If you have joint pain, you may want to avoid some of the more high-impact exercises. Even 30 minutes a day will be beneficial.
Get enough sleep
As we age, we need just as much sleep as when we were younger, but sometimes it becomes more difficult to get a good night’s rest due to work, stress, and family. When we don’t sleep well, it has a domino effect on our overall health. You’re more likely to skip exercise and eat poorly on days you are tired.
Ensure you get enough sleep by establishing a regular sleep schedule. Going to bed and waking up roughly at the same time each day helps regulate your body’s internal clock and makes it easier to fall asleep at night. Create a relaxing bedtime routine– such as a warm bath, reading, and stretching before bed to help you wind down. If you can’t far asleep after 20 minutes or so, get out of bed and do something else until you feel tired.
Avoid caffeine and alcohol in the hours before bed, as both can interfere with sleep. Stop drinking caffeine six hours before bed, and keep alcohol consumption minimal. As the night hours approach limit your exposure to blue light, which comes from screens like TVs, laptops, and phones. It suppresses the production of melatonin, which is the hormone that makes you feel tired.
Eat a healthy diet
What you eat has a major impact on how you age. Healthy eating helps reduce the risk of developing chronic diseases like heart disease, stroke, diabetes, and some forms of cancer. A healthy quality, well-balanced diet will include plenty of fruits, vegetables, whole grains, and lean protein. It’s also important to limit your intake of salt, sugar, saturated and trans fats, and alcohol.
On top of consuming the quality foods listed above, consider these tips.
- Eat breakfast every day.
- Make half your plate fruits and vegetables at each meal.
- Switch to whole grain bread, pasta, and rice.
- Drink plenty of water throughout the day.
- Enjoy a small amount of dark chocolate or nuts as a healthy snack.
Manage stress
Chronic stress can take a toll on your body, mind, and emotional well-being. When high levels of stress go untreated, a number of health problems can arise, including heart disease, anxiety, depression, digestive issues, weight gain, and more.
Everyone copes with stress differently, so it may take trial and error to find what works for you. Some methods may not work for you, but would be perfect for a loved one. Do not get discouraged. Try all of these stress-busting techniques to figure out what works for you.
- Meditation
- Deep breathing
- Time management
- Journaling
- Spending time in nature
- Connecting with friends and family
- Getting regular massages
- Practicing yoga or tai chi
- Prioritizing your to-do list
- Listening to music
Don’t smoke
Smoking is horribly detrimental to your health at any age, but it’s especially harmful as you get older. Smoking is linked to a number of chronic conditions that impact the lungs, the heart, and the brain. If you smoke, quitting is the best thing you can do for your health.
If you want to quit smoking but aren’t sure where to start, begin by…
- Choosing a quit date and sticking to it
- Getting rid of all cigarettes and ashtrays in your home
- Avoiding places where people smoke
- Drinking water and eating healthy snacks to keep your hands busy
- Making a list of reasons why you want to quit smoking. Refer back to this list when you have the urge to smoke.
- Talking to your doctor about quitting. They can prescribe medication or refer you to a smoking cessation program.
- Be prepared to deal with withdrawal symptoms like irritability, anxiety, and trouble sleeping.
If you don’t smoke, it’s also important to avoid secondhand smoke. Secondhand smoke is the combination of smoke from the burning end of a cigarette and the smoke exhaled by the smoker.
Maintain your health records
Many people do not go to the doctor’s office as often as they should. However, it’s important to keep track of your health by going for regular checkups and screenings, especially if you have a family history of certain chronic conditions. Many conditions can develop without symptoms, so regular checkups and screenings are crucial even if you feel healthy.
As you age, make sure you have screenings for blood pressure, cholesterol, colon cancer, diabetes, osteoporosis, and thyroid problems. Keep track of your immunizations as well, which will protect you from serious and at-times deadly diseases. Talk with your doctor about which immunizations you need.
Keep a copy of your health records in a safe place, including your immunization records, test results, and medications. You may need this information when you see a new doctor or go to the emergency room.
Assistance for quality aging
It’s unlikely that you’ll be able to achieve each of these tips for aging well every day. Travel, holidays, and sick days can all get in the way. As long as you do your best to maintain healthy living on most days, you’ll experience the positive effects.
An in-home caregiver can help you lead a healthy lifestyle. They can run to the store to pick up your groceries and prepare you healthy and tasty meals. They can help you keep on top of your medications, and if tasks like personal care have grown to be difficult, they provide quality, dignified help.
At Home Care Arizona, our staff works with our clients to create a care plan that works well for them. To learn more about the program, call (623) 526-6367