As we age, we come to realise the benefits of staying healthy. This becomes a necessity instead of a luxury to ensure that one can enjoy the golden years. We take a look at what you need to do and avoid to maximise your health.
Adequate Nutrition
After retirement, many older people have to contend with lower incomes and having to cut corners to make ends meet. Nutrition is usually the first expense to suffer. It is also harder to get around to buy fresh, quality foods. Losing weight is a potential health risk. Additionally, healthy meals are needed to stave off chronic diseases that afflict the elderly more than their younger counterparts.
Protein is one of the most important substances the body needs for repairs and making new cells. People over 60 years of age should consume 25 to 30 grams of protein at each meal. Less than this will not maintain health adequately. Protein requirements increase during times of stress or ill health, such as infections. If you have chronic kidney disease, this is one time your doctor will probably recommend a lower-than-average protein intake. You should check with your doctor to get your individual requirements. One way to increase your daily intake of protein is to add two tablespoons of dried milk powder (non-fat) to porridge, tea and coffee, soups, and mashed potatoes. Each time you do this you will be adding three grams of protein to the daily total.
Balance your diet with regard to carbs, fats, and protein, and stick to healthy fats only. Take a daily multivitamin that has added minerals and is specifically for your age category. This is vital if you have been experiencing weight loss or have had an illness. Ask your doctor to recommend a tonic after a long illness.
Calcium and Vitamin D are necessary supplements as they will reduce your risk of fractures and falling and may lower the chances of you getting osteoporosis. The Vitamin D amount to look for is 1,000 units. Take 1,000mg of calcium. Ideally, the latter should contain magnesium too.
Exercise
When you exercise regularly, you are more likely to retain your independence and to be able to take care of yourself well into old age. Try to do a mix of endurance and strengthening exercises. One or two sessions with a personal trainer can help you with the right techniques and putting together a tailored programme. There are plenty of YouTube videos you can watch and follow if you cannot afford a personal trainer. You should add exercises that promote flexibility and balance, such as yoga for the elderly and Tai chi.
When starting a new exercise programme, you should start off slowly and progress at a comfortable pace. Don’t push yourself. Try to include activities that are enjoyable, like swimming and dancing. Be physically active every day. If you can exercise with a group of friends or a class, this will make it easier to stick to your planned sessions.
Note that many care homes like this care home in Sidmouth offer guided exercise classes to help residents stay fit and healthy.
Safety
Safety in the home becomes more critical as you age. This is due to moving more slowly, having poorer vision, and struggling with balance issues. Make sure that your lighting is good, there are no obstacles like loose cords that you can trip over, and that you have non-slip mats and handrails in the bathroom. If you do fall, it will take you longer to recover than it would take for a younger person.
Follow these tips and enjoy a longer, healthier life.
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