Ravi Speaks:
The Healing
Power of Friendship Grows With Age
10 Steps to Aging Well (and Feeling Great!)Ideally, you’ll
have already been practicing healthy habits throughout your life. But even if
you haven’t, it's never too late to start taking proactive steps to maintain
and even improve your health. Small lifestyle changes can have a big impact,
and adopting even a few of the habits listed here will start you on the right
track:
1. Stay Physically
Active for a Healthy Body and Mind
Keeping physically
active can help offset many of the effects of aging. According to Medline Plus, exercising
regularly can improve your balance, help keep you mobile, improve your mood by
reducing feelings of anxiety and depression, and contribute to
better cognitive functioning. It’s also an important part of managing some
chronic diseases, such as diabetes, heart disease, high blood pressure, breast
and colon cancer, and osteoporosis.
Any exercise at all
is better than none, says the CDC, which
recommends 150 minutes of moderate-intensity aerobic activity (like swimming or taking
a brisk walk) each week; you can further break this down into 30 active minutes
a day for five days a week. It also recommends twice-weekly muscle-strengthening
activities. You can find a list of CDC-approved physical activities here.
2. Stay
Socially Active With Friends and Family and Within Your Community
Attempting
to interact with family and friends can have many benefits for your health.
One article, published in The Journals of Gerontology, Series
B: Psychological Sciences and Social Sciences in January
2019, found that participants (all over 65) who reported higher levels of
social activity were more likely to experience more positive moods, fewer
negative feelings, and higher levels of physical activity.
If you don’t currently have an active social life, look for opportunities to reconnect with old friends or make new ones. Seek like-minded others in church groups, volunteer activities, gyms, alumni groups, or any other group that corresponds to an interest of yours.
To get the
nutrition your body needs and lower your risk of chronic conditions such as
heart disease, make whole foods that are high in fiber and low in saturated fat the foundation of your
diet. Following an eating plan like the Mediterranean diet can help you achieve that goal. The Mediterranean diet emphasizes olive oil,
nuts, seeds, fruit and vegetables, whole grains, legumes, and fish. It’s low in
red meat, full-fat dairy products, and processed foods.
4. Don't Neglect
Yourself: Schedule Checkups and Stick to Them
Regular checkups
with your doctor, dentist, eye doctor, and specialist healthcare providers are
opportunities to catch problems early and treat them before they become bigger
problems.
If you have one or
more chronic medical conditions, take multiple medications, are experiencing
memory or mobility issues, or have been recently hospitalized, schedule an appointment with a geriatrician, notes the American Association of
Retired Persons. Geriatricians specialize in the care and treatment
of older people. Following an initial consultation, they can refer you to other
specialists, coordinate care and treatments for health issues, and help you
create a care plan tailored to your needs.
5. Take All
Medication as Directed by Your Doctor
It may seem like a
no-brainer, but it bears repeating that you should always take any medication
prescribed to you exactly as directed by your doctor (or doctors). However,
it’s also worth doing a periodic medication review with your primary care
doctor to discuss whether all of your prescriptions are still necessary. The
more drugs you take, the harder it can be to remember when and how to take them
all, and the higher your risk for adverse (negative) drug reactions as well as
drug-drug interactions.
While you should
almost never stop taking a drug without consulting your doctor first, it can
pay to be proactive about reviewing the necessity of all the drugs you’ve been
prescribed. And keep in mind that your pharmacist is another resource for
information on drugs, drug side effects, and drug interactions.
6. Limit Your Alcohol Consumption
The U.S. Department
of Health and Human Services 2015–2020 Dietary Guidelines advise
that alcohol consumption be limited to one drink per day for women and two
drinks per day for men. However, a more recent report, published by the 2020 Dietary
Guidelines Advisory Committee, advises that men limit their alcohol
consumption to one drink per day, too.
The more recent
advice is based on studies that show that the mortality risk associated with
drinking alcohol is increased at levels above one drink per day on average for
both men and women.
7. Quit Smoking to
Lower Your Risk of Cancer and Heart Disease
If you’re a current
smoker, you’ll want to quit as a matter of urgency: According to SmokeFree.gov,
the health benefits of quitting smoking include lower cholesterol, blood pressure, and heart
rate; a lower risk of cancer, diabetes, and lung damage; and stronger bones,
muscles, and immune system.
8. Get the Sleep That
Your Body Needs
The National Sleep Foundation
recommends that adults over 65 get between seven and eight
hours of sleep each night. As you age, you may notice that your sleep schedule shifts so that you are
sleepier in the early evening and ready to wake earlier in the morning; this is
not unusual, nor does it pose an issue so long as you continue to meet the
recommended seven to eight hours of sleep per night. If you are
experiencing chronic or acute insomnia, speak with your
doctor, who can help you determine what’s keeping you awake and advise you on potential solutions.
9. Practice Good
Dental Hygiene Every Day
To protect your
teeth and gums, the ADA advises brushing your teeth twice a day with a
soft-bristled toothbrush, flossing daily, and regularly cleaning any dentures
you may wear. Not only will your teeth and gums be healthier with this routine,
but preventing inflammation in your mouth through good dental hygiene can help you manage other chronic
inflammatory conditions such as diabetes and heart disease, according to
the American Academy of Periodontology.
10. Discuss Changes
in Sexual Function With Your Doctor
If you are
experiencing changes in your libido or sexual function that are having a
negative impact on your sex life, talk to your doctor about it. The National Institute on Aging notes
that help is available as physical aids or medication, as well as
in communication with your partner and exploring new avenues to physical and
emotional intimacy. Your doctor may refer you to a sex therapist, who can help you define what
a satisfying sex life would look like for
you and how to get there.
Warning Signs You
Shouldn’t Ignore
It’s easy to blame
a low mood or fatigue on aging, but oftentimes aging is not the direct cause of
these woes. Feeling constantly exhausted or depressed is not normal at any age.
If you’ve lost the energy or desire to engage in activities you once enjoyed,
see your doctor for a checkup. You may be depressed or have another medical
problem that needs prompt attention.
What are some other
warning signs you shouldn’t ignore? Any of the following could indicate a major
health problem and should be checked out by a medical professional:
- Abrupt weakness or dizziness
- Shortness of breath
- Pressure in your chest area
- Tingling or numbness,
especially on just one side of your body
- Loss of balance or
coordination
- Difficulty speaking or
swallowing
- Excessive sweating
- Sudden vision loss or
blurred vision
- Marked swelling, even when
you don’t have any recent injuries
- Rapid weight loss
- Prolonged confusion
- Wounds that never seem to
heal
With prompt medical
attention, many people survive serious medical problems and even thrive
afterward if they take it as an opportunity to double down on living
healthfully and meaningfully.
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It's a good information to all......🙏
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