April 13, 2021
Our bodies continue to change as we get older. Those who have healthy habits tend to become healthy seniors, but it’s never too late!
Good habits can make a big difference in staying healthy and independent throughout your golden years. However, not everything needs to change at once.
Making small changes to your daily lifestyle can have a positive impact on your health and mood! Whether you are a senior or are taking care of an older loved one, these five helpful tips can get you started:
Healthy Senior Lifestyle Habits to Follow
1. Eat More Nutritious Meals High in Fiber
As we age, the digestive system slows down. Eating more high-fiber vegetables, fruits, and whole grains can help prevent constipation, promote weight loss, and lower blood sugar.
It’s recommended that women eat at least 21 to 25 grams of fiber a day, while men should consume about 30 to 38 grams. Fiber can be found in a variety of foods, including raspberries, avocados, peas, broccoli, oatmeal, and almonds.
How do you encourage healthier eating habits? Meal planning!
Knowing what you’re going to eat ahead of time reduces stress and monitors what foods are being eaten. Many seniors have dietary restrictions. For example, those with high cholesterol should have less sodium in their meals.
Meal planning puts nutritional needs first and creates a plan of action to follow.
2. Stay Physically Active
Exercise combined with eating well is an excellent way to stay healthy. Not only does exercising reduce the risk of cardiovascular disease, but it can improve mental health. Regular exercise can also reduce chronic pain and boost the immune system.
How much exercise is needed for older adults? It’s recommended that seniors get about 30 minutes of exercise three to four times a week.
3. Get Better Sleep at Night
When you’re not rested, you’re not at your best. Getting less than five hours of sleep at night can contribute to health problems like diabetes, heart disease, and high blood pressure. As we age, we still need to get between seven to eight hours of sleep a night.
How can seniors improve their sleep habits? Everyone’s body is different, but generally, having a comfortable, dark place to sleep and making healthier daytime choices improves the quality of sleep.
4. Visit Your Doctors for Check-Ups
Getting regular check-ups from the doctor is an essential step in monitoring senior health. For those with chronic conditions, visiting your primary care physician is an opportunity to review your prescriptions.
Seniors often take more medications than younger adults. Frequently updating your primary care physician about the medicines you’re taking, including nonprescription drugs, herbal medications, and supplements, is important. That way, providers can identify if the medications are interacting with one another and confirm that the prescriptions are managing chronic conditions effectively.
How often should older adults see a doctor? There’s no exact rule for how often seniors should go to a healthcare professional. Most older adults should see their primary physician once a year.
5. Keep Your Mind Active
Brain health is just as important as any other healthy habit, especially for seniors. It’s never too late to start exercising your most important muscle.
How can seniors stimulate their minds? There are a lot of ways to stay sharp. Learning a new skill, reading, and practicing word or number puzzles all keep the mind active.
The mind and body are connected, so regular exercise and eating nutritious meals improve memory and cognitive skills. For older adults who want an extra brain boost, consider adding foods like eggs, salmon, blueberries, and green tea to your diet.
Getting Assistance with Healthy Living
Making healthier choices can be challenging, but having a support system helps! Finding support for new, healthier habits is often the key to success. Having someone to check in with provides accountability and motivation.
Family and friends can get involved in their older loved one’s health by spending quality time together. Check in to make sure they are eating well, staying active, and maintaining their health. Providing compassionate support can be very impactful.
Hiring a professional can also be a great asset in maintaining senior health. In-home care professionals can assist with meal planning, provide transportation to doctor’s visits, and keep family members updated on their loved one’s health.
If you would like a helping hand with making healthier habits for seniors, we can help!
