As we age, staying healthy becomes increasingly important. The good news is that small, everyday choices can significantly impact our well-being. Here are some simple tips to help you live your best life as you age.
Get Restful Sleep
As we age, getting quality sleep becomes essential, and many older adults frequently report concerns about their sleep quality. Sleep problems are especially common among individuals over the age of 65. Older adults typically need 7 to 9 hours of sleep each night. Poor sleep can result in irritability, forgetfulness, and an increased risk of falls and accidents.
There are several effective ways to improve your sleep quality:
- Maintain a regular sleep schedule, which involves going to bed and waking up at the same time every day.
- Regular exercise can enhance your sleep, but it’s best to avoid workouts close to bedtime.
- Late-day naps should be limited, as they can interfere with your ability to fall asleep later.
Getting a good night's sleep is associated with numerous health benefits. Research indicates that it is linked to lower rates of insulin resistance, obesity, and heart disease. For more information on achieving restful sleep, you can refer to the infographic from the National Institute on Aging.
Limit Alcohol Consumption
While having a drink now and then may not be harmful, excessive alcohol consumption can affect every organ in the body. Heavy drinking can lead to premature aging of the brain, poor heart health, and increased risk of accidents. As we age, alcohol's effects can be more pronounced, interacting dangerously with medications and making existing health issues worse.
The current U.S. Dietary Guidelines for Americans state that older adults can choose not to drink or drink in moderation—limiting intakes to 2 drinks or less in a day for men and 1 drink or less in a day for women, when alcohol is consumed. If you're concerned about your drinking or substance use, talk to your primary care provider.
Eat A Healthy Diet
A balanced diet becomes more critical with age. The Mediterranean-style diet is rich in fresh produce, whole grains, legumes, fish, and healthy fats. One study showed that a Mediterranean-style diet has been shown to lower the risk of heart attack-related deaths.
Another diet recommended by the National Institutes of Health is the MIND diet. The MIND diet combines elements of the Mediterranean and DASH diets. Data from a longitudinal clinical-pathologic study showed that it may also help slow cognitive decline and reduce the risk of Alzheimer's disease. It's never too late to start eating healthier, so consult your primary care provider for personalized advice.
Get Regular Exercise
Our bodies need regular physical activity to stay healthy. Engaging in consistent exercise not only helps you live longer but also reduces the risk of pain and disability as you age.
A National Health and Nutrition Examination Survey involving adults aged 40 and older found that taking 8,000 steps or more each day significantly lowered the chance of all-cause mortality compared to just taking 4,000 steps daily. This evidence demonstrates that being active truly makes a difference. Simple activities like taking the stairs instead of the elevator, gardening or yard work, and walking your dog can help you increase your daily step count!
It's also crucial to maintain strength and muscle mass as you grow older. Research has shown that in adults over 55, muscle mass is a better predictor of longevity than body mass index (BMI). Strength training, whether done at home or in the gym, is particularly beneficial for older adults. Additionally, combining strength training with other activities, such as brisk walking or yoga, can enhance overall health.
Healthy aging is about making consistent, mindful choices. Start with one small step today and build from there. Your future self will thank you!
