Healthy aging is influenced by a variety of factors, both controllable and uncontrollable. While genetics have a part, individuals can take a variety of steps to improve their health and well-being as they age. These include preserving physical health, making healthy eating choices, getting enough sleep, and effectively managing mental health.
Research funded by the National Institute on Aging (NIA) and other organizations sheds light on how these activities can help people remain independent and enjoy a high quality of life. Here’s a list of things you can do to promote good aging:
Stay physically active for a healthy body and mind
Physical activity is essential in combating aging. Regular exercise improves mobility, balance, mood, and cognitive function while decreasing the risk of chronic illnesses such as diabetes and heart disease. The CDC recommends 150 minutes of moderate aerobic activity each week, such as brisk walking, plus muscle-strengthening activities twice a week, to maintain general health.
Follow a healthy, well-balanced diet
A nutritious diet is essential for maintaining good health as we age. The 2020-2025 Dietary Guidelines recommend emphasizing on fruits, vegetables, whole grains, lean proteins, and healthy fats.
Mediterranean and DASH diets help lower blood pressure while also lowering the risk of heart disease and cognitive decline. Small changes, such as adding more fish or leafy greens, can make a significant difference.
Regular health check-ups
Routine visits to doctors, dentists, and specialists are essential for early detection and treatment of health problems. A geriatrician can provide specialized care and manage therapies for people who have chronic illnesses or mobility issues. Regular visits are essential for remaining on top of your health as you age.
Getting quality sleep
Adequate sleep is critical to general health and cognitive function. Although older persons, like younger adults, require 7-9 hours of sleep, they frequently struggle to get it. Poor sleep can cause mood swings, cognitive deterioration, and an increased risk of illnesses such as dementia.
Take medications as directed
Take all drugs exactly as advised by your doctor. Review your prescriptions with your doctor on a regular basis to avoid unneeded drugs and lower the risk of unpleasant effects. Your pharmacist can also assist you with understanding your drugs and managing potential adverse effects.
Limit alcohol consumption and quit smoking
Women should limit their alcohol consumption to one drink per day, and males to one or two. Exceeding these limits may raise the risk of complications to your health.
Reducing alcohol consumption can help lessen the risk of liver disease and heart problems. Quitting smoking lowers your risk of heart disease, stroke, lung disease, and cancer, with faster health benefits the sooner you quit.
Getting 7-9 hours of sleep is essential for health and cognitive function, especially in older adults. Poor sleep can affect mood, cognition, and increase dementia risk. Stick to a regular sleep schedule, avoid late naps, and engage in relaxing activities. Regular exercise and mindfulness also help.
Social isolation and loneliness
Maintaining social relationships improves mental health while lowering the risk of heart disease, depression, and cognitive loss. Maintain social activity by cultivating relationships, engaging in social events, and joining community groups.
Managing stress and depression
Chronic stress can impair memory and raise dementia risk. Manage it with meditation, exercise, hobbies, and social support.
Depression affects both mind and body; seek early therapy if you experience persistent sadness or loss of interest to enhance your well-being.
Hobbies and leisure activities can boost mood and cognitive function. Playing music, volunteering, or spending time with pets all improve well-being. Exploring new hobbies and taking part in community events or artistic activities improves your quality of life and cognitive health.
Warning signs you shouldn’t ignore
Seek medical help if you have sudden weakness, dizziness, shortness of breath, chest pain, tingling or numbness on one side of your body, or sudden eyesight loss.
To maintain a high quality of life as you age, prioritize regular physical activity, a healthy diet, social interaction, and routine medical treatment. These routines can improve your health and help you enjoy your latter years.
