Now that you’re in your golden years, make sure you have the health to enjoy them fully.
Thankfully, aging now is different than it was for our ancestors. In fact, more people are living longer than ever before. That means more time to do the things you enjoy the most.
So how can you make sure you have the physical and mental health to live life to the fullest?
Follow these senior wellness tips and habits for strong health now.
1. Eat Right
Stay healthy is a matter of eating nutritious foods whenever possible. Most serious illnesses, like type 2 diabetes, osteoporosis, high blood pressure, and heart disease are preventable with the right diet and moderate exercise.
Be mindful when you eat. Chew slowly and savor every bite. That’s a good trick to keep from overeating. Also, keep your food portions to about the size of your fist, especially when it comes to starchy foods such as pasta and rice.
When you eat a meal, let the food sit for a minute before going back for seconds. Most times, you’ll feel full and you will stop craving more food.
Be sure to drink plenty of water throughout the day for proper hydration. Often times when we feel hungry, we’re really just thirsty. Here are some great juicing recipes for diabetics.
2. Stay Active
Along with proper nutrition, keeping yourself active is an outstanding habit for good senior health.
Exercising when your older is all about joy and convenience. To that end, choose activities that you love to do. You’re more likely to exercise consistently if you’re doing something you love.
Exercise locally as much as possible. This is easy if you enjoy walking or bike riding. In most cases, you can just walk out your front door and begin exercising. Stick to your neighborhood and exercise at local gyms, parks, pools, trails and so on.
You can also implement some simple habits into your daily lifestyle. For example, you can park at the back of the parking lot and walk to the store. Or you might forego the elevator in favor of the stairs, if possible.
3. Quit Smoking
Smoking is a leading contributor to a number of serious health issues such as emphysema, chronic bronchitis, and lung cancer. In fact, smokers are 12 to 13 times more likely to die from chronic obstructive pulmonary disease (COPD) than non-smokers.
If you smoke, talk to your doctor to create a plan for quitting. He or she may recommend using a nicotine replacement therapy (NRT) device. NRTs include skin patches, lozenges, chewing gum, prescription nasal spray, and prescription inhalers.
FDA-approved drugs, such as bupropion (Zyban) and varenicline (Chantix) are also available to help you quit smoking. Speak with your doctor to see what is appropriate for you.
4. Keep Good Sleep Habits
It is not uncommon for seniors to experience insomnia and frequent waking. Help yourself unwind by turning the lights down in the evening. Keep your bedroom cool and comfortable to sleep better at night.
Exercising during the day leads to better sleep at night. Even a light walk can do the trick.
If you’re having trouble sleeping at night, avoid daytime naps. Also, avoid alcohol, cigarettes, heavy meals and caffeine at night, as they can disrupt your sleep.
5. Watch Your Weight
There’s a reason the nurse asks you to step on the scale every time you visit the doctor. Being overweight leads to countless health risks and problems.
Manage your weight through diet and exercise. The key is consistency, and not beating yourself up when you fall off track.
Remember, it’s no big deal. Everyone falls off the plan. Just tell yourself you will eat better at your next meal or exercise tomorrow.
Here are some quick tips for easy weight management:
- Drink plenty of water. Water helps to suppress your appetite.
- Use smaller plates which leads to smaller portions.
- Quit drinking sodas and other junk, as they surely add to your weight over the long term.
- Fill up on veggies first before the rest of your dinner.
Try to incorporate these tips into your lifestyle. The more you do it, the more these habits will become effortless.
6. Manage Your Stress
The “power of positive thinking” isn’t just a catchy slogan. There is truth in those words. Thinking positively helps you manage stress, which can break you down mentally and physically.
Exercise and relaxation techniques are effective stress reducers. So is speaking with a counselor or a loved one.
Make time for friends and social events. Do things you love, like playing with the kids, or painting in your favorite space. When stress makes you feel down, your ideal activities can build you back up again.
Practice talking to yourself positively. For example, don’t beat yourself down with words like, “I can’t do it.” Instead, say, “I’ll do my best and I bet I can do it.”
7. Be Careful Not to Fall
Falling is an unfortunate circumstance of getting older. But we can help ourselves by making falls less likely to happen in the first place.
When you get older, it’s time to get rid of throw rugs and repair any loose carpeting in your home. Any path you walk in your home should be clear of clutter. And keep your home well lit. To that end, use night lights in your hallways and bathrooms to keep you on your feet.
8. Practice Prevention
Keep up with your health screenings. They’ll help you track serious health issues such as colon cancer, breast cancer, heart health, cholesterol levels and more. The good news is all of these screenings qualify for Medicare coverage.
Final Thoughts on Our Senior Wellness Tips
The easiest way to practice these senior wellness tips is to gradually incorporate them into your lifestyle. Staying healthy shouldn’t be hard work. It should be something you do naturally.
Luckily, it’s never too late to start developing healthy habits. Set small goals and award yourself for your wins. Habits aren’t built in a day. But little by little you can get to the point where they are automatic.
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