As you age and enter your senior years, there are certain health tips to keep in mind to ensure that your life is not hindered by infirmity and stays vibrant as the years progress.
Diet
First and foremost, it is important to maintain a healthy diet. In general, according to Healthwise, an organization that provides consumer health information, you should follow a diet that is low in salt and fat, but rich in fruits, vegetables and fiber to prevent common chronic conditions such as heart disease, stroke, diabetes and osteoporosis, among others.
More specifically, there are certain items that you should be sure to include in your daily diet. The first is protein, which helps build and maintain muscles — muscles tend to lose strength with age. Protein can be found in poultry, fish, eggs and soy. Make sure that the protein that you consume is low in fat, such as beans and low-fat yogurt.
Secondly, it is important to eat a diet rich in carbohydrates, the fuel for your body. There are two kinds of carbohydrates: simple sugars and complex carbohydrates. Simple sugars include the sugar in candy and desserts, as well as sugar found in fruits and milk or dairy products. While refined sugar products like candy should be limited, valuable nutrients can be acquired from fruit, which is also a good source of fiber, and dairy products, which contain vitamin D and calcium.
Complex carbohydrates, on the other hand, are found in vegetables and grain, which contain vitamins, minerals and fiber. Most of your carbohydrates should come from complex carbohydrates.
Third, be careful of the fat you consume. While a small amount of fat is necessary to provide energy, try to get most of your fat from monounsaturated and polyunsaturated fats, such as salmon, olive oil and nuts. These types of fats will help keep your cholesterol low. Limit your intake of saturated fats, such as those from beef, pork, butter and cheese. Particularly dangerous are trans fats, found in most processed and fried foods and commercially baked goods. Trans fats are a leading cause of high cholesterol.
Also, it is important to drink plenty of water. As you age, your kidneys become less efficient, so staying hydrated takes a little extra effort. To make sure that you’re hydrated, try to drink between six and eight glasses of water each day.
You should also keep in mind that as you age your energy needs will decrease, so your calorie intake should also decrease. Your body will begin to produce fat much more easily than it does muscle, so maintaining a diet high in protein is important to continue muscle growth.
Exercise
It is also important to continue to exercise. Because the type of physical strain your body can withstand changes with age, it is beneficial to consult a personal trainer accustomed to designing workout plans for seniors. A trainer can help develop an exercise regimen that will prevent injury but maintain a healthy amount of activity and muscle growth.
Consult your doctor before starting any exercise regimen to make sure that the routine takes your heart health into account. Examples of exercises for seniors are walking, yoga, stretching and swimming. Exercise is also necessary to prevent bone loss.
Screening
There are certain medical exams and tests that are important to get as you age. The type and frequency may vary depending on your health. For instance, your blood pressure should be checked at least yearly to make sure your heart is healthy and stays that way. Your cholesterol should also be checked regularly. Be sure to watch your weight gain and ask your doctor what a healthy weight is for you.
You should get screened for colon cancer at age 50 or earlier if you have a history of colon cancer in your family. In addition, a yearly rectal exam is important not only for early colon cancer detection, but also for early prostate cancer detection in men. Men should also receive yearly prostate-specific antigen (PSA) tests for prostate cancer. Women should get a mammogram each year and a pap smear and pelvic exam every three, as the risk for breast, cervical and vaginal cancer increases with age.
Have your eyes checked every couple of years — more frequently if you have vision problems — and your hearing every three years. As you age, both vision and hearing will decline, and regular checkups are a great way to ensure you are taking advantage of the latest technology to provide the best sight and hearing. As you age, your bones thin, so ask your doctor if a bone density test is required.
In terms of vaccinations, it is important to vaccinate yourself against pneumonia and the flu. Ask your doctor about any other vaccinations that may be beneficial for you.
Emotional Health
Beyond the physical, there are emotional and mental aspects of your health that you should consider. An important step to mental health is staying physically active. Other than the physical benefits, exercising releases chemicals that increase emotional well-being while inactivity can worsen depression and stress. There have also been studies that suggest exercising regularly delays the onset of dementia and Alzheimer’s disease.
There are also several ways to keep your memory and mental faculties sharp. You should try to challenge your brain daily. This could mean doing a crossword puzzle or learning a new instrument, but whatever it is, the key is keeping your mind active. If you have trouble remembering things, write down important details and try to develop routines for those things in your life that you do regularly so there are fewer things that you must remember. Smoking can also increase the decline in your mental faculties.
It is important to be mindful of your emotional state. If you begin to struggle with depression, talk to your doctor about getting help. While staying active can help prevent depression, there are times when only professional treatment can relieve the emotional distress.
These tips are meant only as guidelines. Keeping a running dialogue with your doctor is the best way to maintain a healthy lifestyle. Your doctor knows your situation the best; therefore, it is important that you actively pursue a healthy relationship between you and your primary care physician.
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