As we get older, our health deteriorates, and we all know that. But how many of us do something about it? How can we make it ‘the best is yet to come” and get inspired by Sinatra’s song rather than get unhappy?
1. Lifeless connections
Loneliness is a silent killer. So why don’t we find likeminded groups and maintain connections.
In these uncertain times, loneliness and depression can creep in even more. Loneliness in old age in even more risky.
Now the question is how to overcome loneliness and depression? There are online groups for all interests, from card games, stitching, cooking to meditations. Our hobbies are a great way to connect. In India, our families are so big, and we often forget to reconnect with them.
We need to keep our ties tight as we move through our golden years. It’s always nice to have family and friends to care about when we get older.
2. Sugar and Sodium Intake
Too much of anything is bad, especially if it’s too salty or sugary.
Reducing Sodium intake keeps the blood pressure at bay and lowers the risks of heart diseases and strokes. If the sugar intake is too much, it leads to being overweight and can lead to cardiovascular diseases.
The diet of an older adult is essential to monitor and keep in check. A balanced meal is what is required, and they should avoid too much salt or sugar. Switch to healthy alternatives of naturally salty food items like cashews, almonds, dried beans, unsalted seeds, etc. or naturally sweet food items like fruits, berries, dark chocolate, etc.
Recommended daily sugar intake:
The American Heart Association (AHA) recommends sugar intake not more than half of a person’s daily discretionary calorie allowance.
Daily recommended sodium intake:
According to NHS, daily recommended sodium intake for adults should not be more than 2.4g of sodium or 6g of salt in a day, i.e. not more than around 1 teaspoon.
3. Drinking less water
Water is paramount, but still, we forget to have it. The body hydration is very essential, especially for older adults. In addition, after 50 years of age, everyone usually takes more medication which can increase the risk of getting dehydrated quickly. As a result, the sense of thirst becomes less acute, making it easy for the person to forget the need to drink.
Severe dehydration can lead to:.
- Deadly heatstrokes
- Urinary and kidney problems
Daily essential quantity of water:
2-3 liters or 7-8 glasses of water throughout the day is essential for the human body to prevent dehydration. Don’t forget to drink your water!
4. Body Weight not in Check
As we get older, we still need to maintain our diet and body weight according to age. We also need to consider our body weight according to height. Excess weight can lead to so many health issues, and women are especially at risk for osteoporosis. Getting enough calcium and vitamin D is the key to prevent osteoporosis. Also, weight-bearing exercises are an overlooked way to strengthen bones.
It is essential to listen to your body. If you are not getting adequate exercise, your health will deteriorate. There are so many workout tutorials available on the internet if you don’t have access to a park or gym. As long as you are working out at least 5 days a week for 25-30 minutes each day and doing some body weight loss exercises, the weight won’t be an issue.
5. Smoking and Drinking
Both smoking and drinking slowly kill the body. As we get older, we need to kick these bad habits out of our lives. Regular smoking and drinking increases risk of liver or lung cancers. Smoking the first cigarette itself starts damaging the body. Some people also presume alcohol is good for the heart, but that is untrue.
Some people smoke or drink excessively to de-stress themselves or cope with ongoing problems. Unfortunately, that is not the correct way as it is creating adverse effects on your body.
There are dedicated helplines to help recover from smoking and drinking addictions. It does take time to recover, but your health starts to improve, and you can feel it. So, start following the no smoking and drinking policy from today for a healthy ageing.
As we reach 50 years of age, our healthcare regime needs a more proactive approach and more changes. The measures followed till 50 years of age and worked for us cannot be continued after 50 years. Therefore, we need to make sure that aging shouldn’t stop us from living our life to the fullest, but the healthy way!