Age Is Just A Number
oday’s post will be more uplifting than the last! There is a common theme when it comes to aging healthy. Nothing that is recommended in today’s post is unattainable. Most will only have you make minor changes to see an improvement in your body and mental health. Once again, if you think you are having abnormal symptoms or have questions about your health, seek a medical professional’s advice.
Memory and Thinking
Include physical activity in your daily routine
Increases blood flow to the whole body, including your brain
Studies suggest regular exercise is associated with better brain function and reduces stress and depression – factors that affect memory
Eat a healthy diet
Heart-healthy diet may benefit your brain
Focus on fruits, vegetables, and whole grains
Choose low-fat protein sources: fish, lean meat, and skinless poultry
Too much alcohol can lead to confusion and memory loss
Stay mentally active
Read, play word games, take up a new hobby, take classes, learn to play an instrument, or learn a new language
Be social
Social interaction helps ward off depression and stress
Volunteer at a local school or nonprofit, spend time with family and friends, or attend social events
Zoom, Google meets, or Portal with friends and family during social distancing
Porch hang outs while maintaining social distancing
Going for walks or bike rides with friends
Treat cardiovascular disease
Follow your doctor’s recommendations to manage cardiovascular risk factors – high blood pressure, high cholesterol and diabetes – may increase the risk of cognitive decline
Quit smoking
Eyes and Ears
Schedule regular checkups
Follow your doctor’s advice about glasses, contact lenses, hearing aids and other corrective devices
Take precautions
Wear sunglasses or a wide-brimmed hat when outdoors
Use earplugs when you are around loud machinery or other loud noises
Skin
Be gentle
Bathe or shower in warm, not hot, water
Use mild soap and moisturizer
Take precautions
When outdoors, use sunscreen and wear protective clothing
Check skin regularly and report any changes to your doctor
Don’t smoke
Smoking contributes to skin damage, such as wrinkling
Weight
Include physical activity in your daily routine
Regular, moderate physical activity can help you maintain a healthy weight
Eat a healthy diet
Choose vegetables, fruits, whole grains, high-fiber foods and lean sources of protein, such as fish
Limit sugar and foods high in saturated fats
Watch your portion sizes
Cardiovascular System
Include physical activity in your daily routine
Try walking, swimming, or other activities you enjoy
Regular, moderate physical activity can help you maintain a healthy weight and lower your heart disease risk
Eat a heart healthy diet
Choose vegetables, fruits, whole grains, high-fiber foods, and lean sources of protein, such as fish
Limit foods high in saturated fat, cholesterol, and salt
Don’t smoke
Smoking contributes to the hardening of your arteries
Increases your blood pressure and heart rate
Manage stress
Stress can take a toll on your heart
Take steps to reduce your stress, such as meditation, exercise or talk therapy
Get enough sleep
Quality sleep plays an important role in the healing and repair of the heart and blood vessels
Everyone needs different amounts of sleep. The recommended amount is 7-9 hours a night
Digestive System
Stay hydrated by drinking a lot of water
Limit fats in your diet and maintain a healthy body weight
Load your diet with fiber
To prevent constipation
Eat a healthy diet
High fiber foods: fruits, vegetables, whole grains
Limit high-fat meals, dairy products and sweets
Drink plenty of water and other fluids
Include physical activity in your daily routine
Regular physical activity can help prevent constipation
Don’t ignore the urge to have a bowel movement
Holding in a bowel movement for too long can cause constipation
Bladder and Urinary Tract
To promote bladder and urinary track health
Go to the toilet regularly
Consider urinating on a regular schedule, such as every hour
Slowly extend the amount of time between toilet trips
Maintain a healthy weight
Don’t smoke
Do Kegel exercises to exercise your pelvic floor muscles
“Lift the elevator up” (same muscle contraction you do when you stop your urine flow) DO NOT DO THIS EXERCISE WHILE ACTIVELY URINATING.
Hold for 3 seconds at a time, then relax for a count of 3
Hold for 10 seconds at a time, then relax for a count of 10
Try not to exceed 100 a day
Avoid bladder irritants
Caffeine, acidic foods, alcohol and carbonated beverages
Avoid constipation
Eat more fiber
Bone, Joints, and Muscles
Get adequate amounts of calcium
Recommendation is at least 1,000 milligrams (mg) of calcium daily for adults
Increases to 1,200 mg daily for women age 51 and older, and men 71 and older
Dietary sources of calcium include:
Dairy products
Broccoli
Kale
Salmon
Tofu
Get adequate amounts of Vitamin D
Recommended daily intake is 600 international units (IU) for adults up to age 70 and 800 IU for adults over 70
Most meet their recommendation of Vitamin D from the sunlight
Other sources include
Tuna
Salmon
Eggs
Vitamin D-fortified milk
Vitamin D supplements
Include physical activity in your daily routine
Weight-bearing exercises can help you build strong bones and slow bone loss
Walking
Jogging
Tennis
Climbing stairs
Weight training
Moderate exercise program can help maintain strength, balance, and flexibility
Avoid substance abuse
Avoid smoking and limit alcoholic drinks
The three most common topics that came up were healthy diet, physical activity, and avoid smoking. These recommendations are meant to be gradually added into your daily routine. It takes some time to make them a habit then it won’t seem like so much work. Just choose one thing a week to improve and it won’t be as overwhelming. Remember age is just a number, it’s all about how you feel! You can refer back to my previous posts regarding strengthening and stretching exercises to add into your daily routine.
Disclaimer: I am in no way diagnosing anyone, if you have persistent pain you need to call your local physical therapist and schedule an appointment.
