1. Make nutrition a habit
Take fishes regularly to reduce the risk of cardiac death.
Nutrition is not only consuming low fat diet and it is something beyond it. Not
all fats are bad fats. There are both good and bad fats. Consuming more fruits
(5 or 6 a day) reduces the risk of heart disease but most of the old people
donít follow. Make a habit of consuming nutritious foods. Try to change your
food routine slowly as it cannot be done over night.
2. Exercise Regularly
Being active is the best way to keep your body healthyand young.
According to a survey, one third of people between the ages 55 and 75 are
inactive and its half when the age is above 75. Small exercises such as a 15 or
20 minutes walk is sufficient. Walking is the best exercise for heart. If you
are in 50′s or early 60′s you can climb stairs instead of using lift. Go to
nearby shops by walk instead of vehicles.
3. Supplements to use
Consuming Vitamin C, Vitamin E and beta carotene helps in
keeping you young. Generally in people over 50′s or 60′s there are problems
of deficiency and memory loss. So they can take Vitamin B12. Vitamin E which is
present in nuts and oils reduces the risk of cancer. Vitamin E is also present
in lots of other foods. Taking calcium regularly protects you against
osteoporosis. Spinach is a very good source of calcium.
4. Check your weight
Regularly stand on the weighing scale. This helps you to
maintain your weight. Many start worrying after they have gained pounds. Donít
let this happen. A 15-20 pound rise also adds risk.
As you grow old the metabolism rate comes down. So you have to cut the
calorie intake. At 50 you should not take the same amount that you took at 25.
5. Strengthen your bones
Nowadays many women are affected by osteoporosis. The main
reason is the hormonal change which starts a decade before menopause. During
that period the bone density reduces and hence they should consume more Calcium
and vitamin D.
Hormone replacement therapy can be done but instead you can do it naturally.
Milk is a very good source of calcium. On the other hand men are not immune to
osteoporosis. The ratio of Men getting osteoporosis is lower than Women but men
are also affected after 50. In case of women it is one in two but in men it is
one in eight.
6. Periodic Checkup
I have seen many people who donít like to see doctors. Though you
must not live by drugs, rather, always live by wisdom. Go for medical checkup regularly
for it doesnít mean you are unhealthy. It is just to keep you healthy.
Annual blood pressure checkup guards you against cardiovascular and kidney
problems. You can prevent pneumonia by getting a pneumonia vaccine. You can
also detect cancer and diabetes at an early stage so that you will never regret
and you will be safe.
7. Restrict liquor
I agree that one or two drinks a day is good and one can
reduce risk of heart problems and stroke. If you donít have this habit then
donít start it. Exercise and nutrition can give you the same benefits. Why I am
saying this is because many people canít restrict the alcohol intake.
When you are young your body will manage but as you become old alcohol will
affect your body very seriously. Drinking a glass of alcohol at the age of 40
wonít affect you but it may affect at 70 because your metabolism rate goes
down. Women consuming more amount of alcohol have high risk of breast cancer.
8. Say bye to smoking
About one in two deaths is due to heart problem, cancer and
stroke. Smoking is the main cause for this. Kindly say goodbye to smoking if
you want to live longer. You could have tried to quit and you would have
failed. No matter the next attempt may work. Donít stand near to people who are
smoking because you may inhale without your knowledge. Donít stay in
smoke filled room.
9. Track you drug intake
As we grow old we start consuming lot of drugs due to many
The problem with Ďpoly pharmacyí is that the drug interact with which the
food we consume and creates side effects. In many cases impotence arises due to
side effects of drug and alcohol intake. Keep a regular track of intake and if
you feel any changes in your body then consult the doctor immediately. He may
suggest some alternatives.
10. Manage Stress
Stress management is a very important aspect of staying young.
Each age group has some sort of stress. Retirement doesnít keep a person away
from stress. Chronic stress leads to heart problems, cancer development and
ulcer due to improper digestion. Stress also causes memory loss. People who
live long manage stress very well. Several ways are there to manage stress but
exercise is the best. If you are a middle aged person you can still practice
less intense yoga asana (breathing exercise).
11. Drive safely
Many men between 55 and 65 die due to accidents and the rate
is double when compared to women of the same age. Itís mainly due to poor sight
and hearing problems. As you become old reflex actions becomes slow. Donít over
speed and donít drive a drunk please.
Restrict driving for short distances and use the safety belts while driving.
Daily morning you can do a 5 minutes meditation to have better concentration
before driven and avoid long distance driven if you feels unhealthy.
12. Think like a teenager
What do young people do? They try new foods, grow pets, do gardening,
play music instruments etc. You can also do all these. You can play puzzles or
other indoor games with your grandsons.
Play music instruments that you like. This will keep you energetic. My
grandmother loves to sing and we all enjoy dancing with her.
13. Get Adequate sleep
Adequate sleep is essential for proper functioning of immune
system and cardiovascular system. Each person requires different hours of sleep
depending on their body conditions.
Maintain a regular sleeping routine. Reduced sleeping time leads to weight
increase and also leads to high stress levels. Ensure to sleep in better object
be it bed or mat, please make it comfortable for sleeping and always turn off
your alarm whenever you want to have full and healthier siesta.
When you are free, attend your friends birthdays parties and
other get-together. Nowadays there are lots of social networking sites which
you can make use of.
I hope you enjoyed reading this article. Try to follow and stay healthyand youngforever.