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According to the Administration on Aging, the number of people 65 years or older stands at 39.6 million. With this figure expected to hit the 72.1 million mark, healthcare providers will have to deal with more diseases and conditions affecting the elderly. Some of these include Alzheimer's disease, osteoporosis, hearing loss, vision problems, heart disease, diabetes, depression, and pneumonia. The good news is you can take steps to stay healthy. Keep reading to learn more about this topic.
Exercise
Regardless of your age, physical activity is good for your health. It will help you improve the body's balance and coordination, strength, and endurance. In addition, you will cut the risk of developing heart disease. In fact, the US Surgeon General's Report on Physical Activity and Health found that people who do not exercise are twice as likely to develop heart disease as the physically active. The National Institutes of Health (NIH) recommends activities to improve balance, aerobic activities, activities to strengthen muscles, and activities to increase flexibility. Start by warming up and stop if you feel dizzy. Remember to stay hydrated by drinking plenty of water.
Sleep
For senior citizens, sleep is very important according to the National Institute on Aging (NIA). Make sure you have at least seven to nine hours of sleep every night. You can also take a nap during the day. Failure to get adequate sleep might interfere with your mood and cause you to be highly irritable and depressed. Additionally, it may cause you to experience memory lapses during the day. In view of this, senior citizens with insomnia should consult their physicians. To get a good night's sleep, NIA recommends avoiding caffeinated drinks and alcohol late in the day, sleeping on a comfortable mattress, and developing a regular bedtime routine.
Diet
As you get older, what you eat plays a big role in determining your health. Make sure you eat plenty of fruits, vegetables, and grains. These contain antioxidants that protect the body's cells from oxidation damage. The NIH also says that they contain beta-carotene, lycopene, and phytochemicals. Some of the best vegetables and fruits that you can include in your diet include tomatoes, spinach, red bell pepper, and carrots.
Avoid the temptation to overeat and limit yourself to 2,000 calories every day. This is the recommended daily calorie intake by the US Department of Health and Human Services. Choose fat free or low fat dairy products, lean protein foods, seafood, as well as foods that contain complex carbohydrates. When it comes to fats, go for liquid oils such as canola or olive oil. Finally, avoid drinks that contain added sugars such as malt syrup, corn syrup, honey, fruit juice concentrates, corn sweetener, fructose, dextrose, sucrose, and glucose. A healthy diet reduces the risk of gaining weight and developing diseases such as type II diabetes and high blood pressure.
Socialize
Staying indoors throughout the day is not good for your health. You are likely to get depressed or even start overeating to deal with the loneliness. Take up a hobby that you love such as gardening, painting, volunteering to visit other senior citizens, or start a book club. You can also arrange with a friend to eat out at least two times every week. The aim is to socialize with other people and avoid the temptation to become a recluse.
The fact that you are getting older does not mean that you have to spend your sunset years in and out of the emergency room. To maintain a healthy body, engage in physical activity, adopt a healthy diet, get enough sleep every night, and build a network of friends you can visit. These tips will not only help you to stay healthy, but also ensure you do not spend your family's money treating medical conditions that you can avoid by simply staying healthy. Remember, huge medical bills could potentially drive your family into huge debts, especially if you have to finance a huge chunk of such bills out of pocket.
Author Bio
Sarah Daren is a writer who creates informative articles relating to the field of health. In this article, she explains the importance of health and exercise in regards to finance, and aims to encourage further study through athletic administration degrees.
