We are not getting younger. The older we get, the more are the chances of getting chronic diseases. Is it really necessary to come to terms with the fact that this is all, and ahead is a sad old age? It is in our power to influence the situation and make every effort to maintain health!
Common Health Problems In Old Age
These are the most common problems people encounter as they age:
- Age-related macular degeneration. The defeat of the central zone of the retina occurs in about 25% of people after 70 years.
- Age-related brain diseases – Alzheimer’s disease, Parkinson’s disease.
- Osteoarthritis- It occurs due to age-related changes in the joints and body.
Tips To Stay Fit In Old Age
Here are some tips that will work wonders even if you age.
1. Diet And Change Eating Habits
With age, the diet of people becomes very monotonous. Taste changes, appetite disappears, problems with teeth arise, and health deteriorates. The body does not receive enough proteins, fats, carbohydrates, as well as vitamins and minerals.
People after 70 need fewer calories than others, but the need for macro-and micronutrients remains the same. Therefore, it is necessary to add to the diet:
- Whole and fortified grains and cereals (brown rice, 100% whole grain bread)
- Vegetables – carrots, broccoli, etc.
- Fruits and berries
- Low-fat dairy products – yogurt and low-lactose milk
- Legumes and nuts
- Fish and poultry
- Lean meat and eggs
- Vegetable oils
2. Quit Alcoholic Beverages
If a person continues to drink alcohol in old age, chances are he or she will suffer from several chronic diseases. The body is not young to fight these diseases vigilantly, due to which last years are spent on bed or stretcher. You can stop this from happening by quitting alcohol while you still can. Consult an expert and get treatment today.
The treatment process begins with a detox program, and after detox, a patient can choose other programs, such as inpatient and outpatient treatments, to prevent relapse and maintain sobriety. Trust us, going through a recovery program is worth it. It will help you spend the last years of your life with your family in good health.
3. Maintain Normal Weight
A recent study confirmed that there are practically no overweight people among centenarians. Excess kilograms lead to the progression of arthrosis of the knee or hip. They also interfere with the normal functioning of the heart and blood vessels, complicating the elimination of toxins.
If this problem is relevant for you, consult a nutritionist on how to lose weight. You need to maintain a healthy weight especially; otherwise, your well-being will suffer largely in older age.
4. Adequate Drinking Regime
With age, the feeling of thirst in a person weakens, so he or she drinks much less water than needed. In the future, this can lead to dehydration and disruption of the water-salt balance. At an older age, it is advisable to consume more vegetable soups and, in general, adhere to a drinking regimen in accordance with your weight.
Keep in mind that you need to keep your body hydrated to keep it functional. Your wellness depends mostly on it, so do not take it lightly and drink enough water. However, avoid drinking water at night as it will only disrupt your sleep, and falling asleep again will be become difficult.
5. Eating Nuts
Nuts are rich in fatty acids, minerals, phytonutrients, and they do not contribute to weight gain. It is believed that people who eat nuts 5-6 times a week live longer than others by one and a half to two years. It means nuts are healthy options for those who are getting older. You can have a handful of nuts or add it to yogurt to stay healthy.
6. Get Enough Vitamins
With age, the need for vitamin D and B12 increases in the body. It is impossible to get them in the right amount from food, especially since older people consume fewer calories. Together with your doctor, it makes sense to choose the right vitamin and mineral complex. However, it does not mean that you should not eat vitamin-rich foods. You need to add supplements along with healthy foods for nourishing your body properly at an old age.
7. Physical Activity
Moving is useful at any age, and in the elderly, it is vital. What it will be – hiking, Nordic walking or gymnastics – you can decide. The main thing is to give the cardiovascular system and joints regular loads.
Those who perceive that they should only rest because they aged, it is totally a misconception. A sedentary lifestyle will make you age even faster and also cause several diseases. After all, there is a life where there is movement.
8. Communicate More
Lonely people age faster and are more likely to suffer from chronic diseases. Therefore, strive to lead an active lifestyle, communicate with others, and form a positive outlook on life! If you are not ready for sports feats, you can go for walks in the park and have a chat with other fellows there. It will also keep your brain active and healthy, which is extremely important in old age.
9, Follow Mediterranean Diet
In 2007, scientists conducted a study, the results of which surprised many. The closer a person’s eating style is to the Mediterranean diet, the lower their risk of death. The more you imitate the people of Greece and southern Italy in nutrition, the longer you will live, researchers say.
Recall that the Mediterranean diet includes vegetables, legumes (dried beans and peas), fruits, nuts, whole grains, fish, as well as monounsaturated and polyunsaturated fats. Healthy and tasty food, which will also bring considerable benefits to your joints. Eat right, take care of yourself – and live long!
We mentioned some useful tips that can help the elderly to stay healthy and fit. You can also learn from these and take care of your parents!