Introduction:
There is nothing in this world that is more precious than our health. If we want to be away from physical and mental ailments, it is crucial to maintain our health from a younger age. Having a healthy and balanced lifestyle is most important in old age because as we grow old, we undergo many changes and challenges in our bodies. It is never too late to start. As we grow old, we need to adjust our lifestyles accordingly.
Why Is It Important to Keep the Weight Under Control?
Lack of physical activities can lead to weight gain by weakening the muscles, less usage of calories, and storage of excess fats. Increased body weight can be a risk factor for many chronic medical conditions like diabetes, fatty liver disease, high blood pressure, a higher risk of stroke, high cholesterol, heart disease, weakened bones and joints, and a few mental illnesses. Two ways to determine the body weight are:
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Body mass index (BMI) measures weight in relation to height. In older adults, the body mass index is higher than in younger people. The normal body mass index in older adults ranges from 25 to 27.
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Body mass index for certain individuals can be normal, but they might still have excess fats; that is why it is important to measure waist size too. Women with a waist size of 35 inches and men with a waist size of 40 inches are more prone to developing health-related problems.
Being underweight can also cause serious health problems in older people. So keep the weight under the normal range to ensure better health.
What Is Healthy Eating?
As we age, our bodies require fewer calories and nutrient-packed foods which are high in vitamins, minerals, and other nutrients.
What Can Be Eaten?
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Fruits and vegetables.
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Whole grains like whole grain bread, oatmeal, and brown rice.
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Seafood, lean meat, poultry, and eggs.
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Fat-free or low-fat milk, almond milk.
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Drinks contain vitamin D and calcium.
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Nuts and seeds like beans and peas.
What Should Be Avoided?
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Foods with solid fats like margarine, butter, and lard.
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High-sugar drinks.
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Foods high in sodium are like consuming more salt.
What Are the Steps for a Healthy Eating Plan?
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Have controlled portion-sized food every meal.
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While eating outside, follow the portion size that is followed at home.
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Avoid watching television or other devices while eating.
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Chew the food properly and eat slowly.
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Do not have water in between meals.
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Get a prescribed diet chart from a healthcare worker or dietician for the patient’s body-specific requirements.
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Stick to the diet routine regularly.
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While buying packaged foods and drinks, check for the ingredients in them.
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Have to have fresh food every day and avoid storing food in the fridge for a long duration.
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Do not skip meals, and make sure to get involved in some physical activities so that hunger arises.
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Try to have company while eating.
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If the patient cannot cook, take help from a local meal provider in the area.
How Important Is Physical Activity?
Physical activity is mandatory at any age. In older adults, it helps to keep them active and increases flexibility, strength, control, stability, and balance. This can prevent falls and improve symptoms of arthritis. Physical activity keeps an individual’s weight under control and also prevents chronic medical disorders like diabetes, hypertension, anxiety, and depression. It helps to lead a healthier and stronger life. In old age, it is advised to choose daily physical activities after going for a thorough medical checkup with a healthcare provider. Do physical activities that do not worsen the existing health problems but make them better. Some of the physical activities that can be done are:
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Aerobic activities.
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Activities to strengthen muscles.
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Activities to improve balance.
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Activities to increase flexibility.
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Multicomponent activities combine more than one type of activity.
How to Protect Mental Health?
Old age comes with a lot of changes and challenges. Old people have to deal with separation, loneliness, retirement, health problems, and financial issues. This can add a lot of stress to the mind and can make the person feel sad or depressed. These feelings should not be taken lightly and need to be addressed. It is very important to protect mental health along with one’s physical health. A few steps that can be taken towards it are:
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Stay in touch with family and friends and spend time with grandchildren.
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If the person’s family is living far away, then join some social group of appropriate age and try to get company.
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Get enough sleep. Lack of sleep can make a person irritable.
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Visit the doctor regularly for complete routine checkups. Share all the problems with the doctor openly.
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Join a walking group or laughter group in the morning.
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If a person is retired, joining a new hobby or social activity can keep them busy.
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Be surrounded by people who support and encourage one another.
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Spend time in prayer or meditation.
Conclusion:
Getting older comes with changes in all realms of life, including the physical, mental, social, environmental, and sexual. But the key to a successful life is enjoying and focusing on the positive changes and overcoming the problems of the negative changes. There might be times when one has decided to make changes toward healthy living but soon give up, thinking that it is too late. The good news is that it is never too late to start anything good in life. Once taken steps towards disciplined and healthy living, be persistent in it. Take inspiration from people who are in the same age group and are doing well in life. Keep motivating one another. This can provide a much healthier and happy life; start by taking these steps today. Spend more quality time with loved ones.