I am a senior citizen now and would like to share some physical and mental problems we are facing at this stage of life. It is necessary to have corrective measures to keep our bodies in good healthy condition.
There is no typical older person. We have seen some 80-year-olds have good physical and mental capacities similar to 30-year-young.
On the other hand, people experience significant declines in capacities at much younger ages because of some avoidable situations.
Common problems in older age include hearing loss, cataracts, and refractive errors, back and neck pain and osteoarthritis, chronic obstructive pulmonary disease, diabetes, depression, and dementia.
As people age, they are more likely to experience several physical and mental conditions at the same time.
It’s a truism that most of us want to live long, happy, and healthy lives. Unfortunately, in our pursuit of success, we often take shortcuts with our health—and wind-up suffering from various ailments and disabilities that we could have avoided.
Though many of us live stressful lives, with just a little tweaking here and there, we can develop habits that will help us live healthier and more productive lives.
There are so many suggested tips are available for living a healthy lifestyle. We would discuss the most prevalent seven healthy habits that should be able to include in our daily lives.
Regular morning exercise
Regular exercise is necessary to keep us fit and healthy. According to the National Cancer Institute, regular exercise helps control weight, maintain healthy bones, muscles, and joints, and reduce our risk of high blood pressure, heart disease, and diabetes.
During the morning walk, I do 30 minutes of exercise, 5-6 days a week. Jogging and a brisk 30-minute walk in the morning keep wonders for our health. I made a habit of using stairs always in a place of lift to move up or down. The main thing is to find such exercise which should be enjoyable and beneficial for our health.
Physical activity helps in building muscles and strong bones. It may also help prevent osteoporosis.
Activities like weightlifting can stimulate muscle building when paired with adequate protein intake.
This is because exercise helps release hormones that promote our muscles’ ability to absorb amino acids.
As we are aging, we tend to lose muscle mass and function, which can lead to an increased risk of injury.
Practicing regular physical activity is essential to reducing muscle loss and maintaining strength.
Don’t avoid breakfast
Research shows that people who have breakfast tend to take in more vitamins and minerals and less fat and cholesterol. We should eat things that are high in fiber and proteins, that keep us feeling full and energized. We use whole-grain cereals and bread, fruit, and yogurt for breakfast.
Healthy eating throughout the day
We should have a healthy and balanced diet. It includes such things as eating more fruit and nuts and avoiding sugary drinks and snacks.
At meal time, some dietician recommends a serving of fish twice a week. Besides being a rich source of protein, fatty fish like mackerel, and salmon, have omega-3 fatty acids which reduce the threat of heart disease.
Dr says, If you want to live to be 100, go for larger portions of fruits and vegetables rich in vitamins, minerals, and fiber, and consume smaller portions of higher calorie foods containing large amounts of sugar and fats.
Many nutritionists recommend chewing each mouthful 20-30 times to get it into its most digestible form. Studies have also shown that chewing slowly reduces calorie intake by about 10%, partly because it takes your stomach about 20 minutes to tell the brain that it’s full.
Drinking enough water to stay hydrated
Getting the proper amount of water is extremely important as every cell, tissue, and organ in our bodies needs water. Traditionally, we’re told we need eight 8-ounce glasses of water daily. But it is better to try to drink enough water that you urinate once every 2-4 hours, and the urine is light in color.
To help develop and keep this habit, many devices, from “smart bottles” to many free apps, are readily accessible to keep you properly hydrated.
Don’t neglect dental hygiene
Some studies show that regular flossing could add over 6 years to our life. Why? The theory is that the bacteria that produce dental plaque enter the bloodstream and are somehow associated with inflammation that blocks blood vessels and causes heart disease. So, it is advisable to get in the habit of giving our teeth a good bedtime flossing that adds years to our life.
Get Sufficient sleep
Sufficient and timely sleep is crucial to our well-being. As we sleep, the brain clears away the debris of the day’s work while resetting and restoring nerve networks so that they can function fully when we wake.
As we all know that lack of sleep may cause the most common effects like drowsiness, fatigue, lack of focus, and forgetfulness.
Sometimes consequences of sleep deprivation may go far beyond and have possibly long-lasting effects on our brain. One recent study from Italy suggests that the consistent lack of sleep may cause the brain to start destroying itself. And it’s possible that this hyper-sweeping/destructive activity may contribute to Alzheimer’s and other brain disorders.
To avoid this potential threat, we should develop the habit of getting a solid 7-9 hours of sleep. If you’re having trouble dozing off, keep the bedtime routine free of TV, laptop, cell phone, and other devices, and give your brain some genuine downtime.
We are in the habit of doing the same things day after day as a routine. But to keep our body and mind agile, we should have the habit of taking on challenges and don’t feel embarrassed about not being an expert. It is a fact that every expert was once a beginner.
I have some drawing and art lessons and find our inner feeling of happiness. I also joined online courses for my ongoing drawing and Art.
I have also challenges in Blog writing that keep me going, active and agile.
We have a group of friends that are helpful in keeping us happy and alive..
As we know, the list of healthy habits is virtually endless. We should inculcate that habit that will lead to a healthier life, but we need to be true to ourselves.
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BE HAPPY….BE ACTIVE….BE FOCUSED….BE ALIVE…
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