Growing old is a wonderful blessing that brings many good things. As you grow older, you see the beautiful things in life unfold before your very eyes. You get to experience the best gift in life and have your fair share of all life offers. This share may include some challenges that may affect your health.
As you advance in age and get to 60, you may need to pay special attention to how you live your life. This will include what you eat and what you expose your body to. Spending years eating badly, getting too little exercise, or being stressed can deplete our health, and we may fall sick more often. As we grow older, our chances of coming down with diseases like diabetes, heart disease and arthritis become more intense. Hold on, there is no need to be afraid, as we can avoid all these challenges.
The great news is it’s never too late to make changes for the better! Taking up good habits now (or giving up bad ones) can make a big difference to how well you will live in later life and ensure those years are spent feeling fit and active. One expert has said that if people adopt the right lifestyle early on, they might avoid coping with poor health altogether as they age!
One good thing is that these changes needn’t be hard. Applying many small tweaks to your daily routine can help stave off all sorts of common ailments further down the line. In this article, we’ve put together 8 simple but powerful habits that can improve your health at 60 and above.
8 Healthy Habits to Improve Your Health at 60 and Above
1. Balanced Diet
A balanced diet should be your top priority because your health reflects your diet. A good diet should include fruits, vegetables, whole grains, lean proteins and healthy fats as they provide vital nutrients for overall well-being, support immune function and help fend off diseases like heart conditions and diabetes (chronic diseases).
Scientists recommend cutting down on processed meals, sugar, and salt consumption as you age. This is because they are most likely to increase your chances of developing obesity and high blood pressure. Another thing people can do is only consume foods that carry an organic certification mark. Organic certified products contain zero toxins and are mostly safe for consumption.
2. Regular Exercise
Data from Nesas Hemp identifies sedentary lifestyles as one of the leading causes of diabetes and obesity, regardless of age. Luckily, there’s an easy fix: Get moving! Regular exercise makes your heart stronger and helps tone muscles and bones. This combination enhances overall fitness. You don’t need to run marathons to reap these rewards, either. Activities such as walking, swimming or even gentle forms of yoga can improve cardiovascular health and boost flexibility and balance.
Exercise has benefits beyond weight management. It can help reduce stress levels (bye-bye tension headaches) and lift your mood thanks to the release of feel-good chemicals called endorphins. If 30 consecutive minutes sound daunting initially, remember that divided sessions also count! Three brisk 10-minute walks offer the same protection against chronic conditions like heart disease, plus keep things youthful.
3. Adequate Sleep
Getting good sleep is crucial for maintaining both your physical and mental health. Research shows that our bodies mend themselves more effectively when we sleep well. Sleep also revs up the immune system and helps keep the brain sharp. Studies have suggested a link between inadequate sleep and increased risks of developing heart disease, obesity and depression, among other conditions. There are things people can do to improve the quality of their nightly rest, from following a regular bedtime routine to ensuring bedrooms are peaceful places without caffeine or screens.
4. Stress Management
Long-term stress may harm physical health by raising blood pressure and increasing the risk for heart disease and mental health conditions. To cope better, consider activities like mindfulness or meditation. Deep breathing exercises also work well too. Don’t forget the value of hobbies (especially ones you can share with friends), talking to a therapist if there’s something on your mind or spending time with people who make life feel good when possible!
5. Regular Health Checkups
Standard health checkups and screenings can identify possible health problems in their early stages, which may make them easier to treat or manage. By seeing your healthcare provider regularly, they can keep track of your vital signs, conduct blood tests and administer preventive care. Staying on top of your health status allows for informed choices regarding lifestyle adjustments and therapies, ensuring that any concerns are dealt with promptly.
6. Hydration
It is crucial for one’s health to stay hydrated. Water plays a key role in digestion, absorbing nutrients and regulating body temperature. Not drinking enough can lead to kidney stones, urinary infections and poor concentration. A good goal is to drink eight 8-ounce glasses every day. However, this amount can be adjusted for exercise and how warm it is outside. Eating foods that contain lots of water, such as fruits and vegetables, also helps keep us hydrated. When we are properly hydrated, we have more energy and may find it easier to maintain healthy skin; plus, our bodies will work better!
7. Establishing healthy Social Connections
Keeping in touch with people is good for you! Whether it’s your best friend or a sports team, regular social connections can help keep you feeling happy and healthy. In fact, there are lots of ways, from joining a book club to going to the gym with mates and being social, that can boost both your mood and how well your brain works in the long term. And if you lead a busy life, don’t worry. New research suggests it isn’t the quantity of socializing you do that counts when it comes down to fending off loneliness (although spending time alone does have some health perks, too).
8. Avoiding Tobacco and Limiting Alcohol
Chronic smoking and alcohol consumption are major risky behaviors for many health issues, including cancer, heart disease, and liver disease. But if you stop smoking (tobacco) and cut back on how much you drink to a moderate level, then your health will get better! Healthcare providers can help with quitting smoking or drinking by offering support groups/counseling sessions, etc. By not using tobacco products at all and only having an occasional alcoholic beverage, people are less likely to develop chronic illnesses as they age; this also helps them stay healthier over the long term
Conclusion
Life is a precious gift, and it’s up to you to make the most of it. Being good to your body doesn’t have to be hard (or boring). Eating well, exercising, and removing chemicals that can mess with your system is all it takes, along with some healthy habits! These simple acts of self-care will keep things humming along nicely, so there are lots more good times ahead for you.
Sources
1. Sasco, A., Secretan, M., & Straif, K. (2004). Tobacco smoking and cancer: A brief review of recent epidemiological evidence. Lung Cancer, 45, S3-S9. https://doi.org/10.1016/j.lungcan.2004.07.998
2. Ruegsegger, G. N., & Booth, F. W. (2018). Health Benefits of Exercise. Cold Spring Harbor Perspectives in Medicine, 8(7). https://doi.org/10.1101/cshperspect.a029694
3. World Health Organization Report on DIabetes. https://www.who.int/news-room/fact-sheets/detail/diabetes#:~:text=The%20number%20of%20people%20with,stroke%20and%20lower%20limb%20amputation.
