There are some common myths that aging means declining health and memory loss. Well the truth of the matter is that yes, there are more illnesses that are common as we age however, it doesn’t necessarily mean we’re on our last legs.
What’s more, brain training and learning new things can help to keep the mind sharp and believe it or not, you can teach an old dog new tricks.
So boost your confidence and stay healthy in 2014 with these top tips:
1. Drink plenty of fluids
Older people are more prone to dehydration so even if you don’t feel thirsty, make sure you are getting enough water.
2. Load up on fibre
Your digestive system slows as you age, so increase the amount of fibre-rich foods you consume including vegetables, fruit and wholegrain.
3. Start exercising slowly
It’s important that you exercise to stay healthy, even if you have an ongoing injury or disability. The key is to start slowly; just a few minutes every day is great and in time you can increase the duration. Walking is a brilliant starting point but make sure you check with your doctor first before starting any exercise program.
Why not join a local fitness group like water aerobics or Zumba? It can be a lot of fun and you can make new friends.
4. Get rid of those bad sleeping habits
The main cause of low-quality sleep in older adults is in fact bad sleeping habits. Artificial lights at night-time can destroy your body’s natural production of the hormone that makes you sleepy. Boost your melatonin levels by turning off the TV and laptop/tablet at least one hour before bed, and use low-wattage bulbs.
5. Watch your calories
On average, a woman who is not physically active needs about 1,600 calories and likewise, a man needs about 2,000 calories. If however you do have an active lifestyle, females need between 2,000-2,200 calories per day and males need about 2,400-2,800 calories.
6. Still struggling to sleep?
Develop a bedtime routine to help you unwind be it a bath or listening to classical music. Make sure the room is dark and quiet and if need be, use an eye mask to block out any natural light from outside. If all else fails, simply go to bed earlier!
7. Keep your mind sharp
You need to keep your brain stimulated to prevent cognitive decline. Why not play a board game, a jigsaw, or a puzzle game on your iPad or smartphone. Crosswords in the newspaper are great at challenging the mind- try to do something new every day, even if it is getting out of bed the other side or driving to the local supermarket a different route.
Alternatively, there are various workshops across the UK that offer classes in computer technology or cookery. Keep challenging yourself to learn whether it a new language or simply volunteering at the local food bank.
8. Cut back on salt and decrease iron intake
The likelihood of high blood pressure increases as we age so decrease your consumption of salt to 1500mg or less sodium per day. Elsewhere, after menopause the need for iron decreases to 8mg per day and too much iron can be dangerous.
So how many of these tips do you do already? The main thing is that you look after yourself properly and by doing so; you will be able to live life to the full.
This article was provided by Cheselden Continuing Healthcare UK, the leading experts in all you need to know about care home fees and nursing homes.
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