10 lifestyle choices you can control to stay fit, healthy and happy as you get older
There is widespread apprehension that as we age, we lose our hearing, sight and balance. We lose our independence and are confined to spend our “golden years” in a long-term care facility. Not an enticing prospect.
Most centenarians also chose a low-salt diet. Those who favoured salty foods or added extra salt to their meals had a 3.6 times higher risk of impaired physical function compared to those who didn’t have a salt preference. It seems to me that moderate consumption of coffee, chocolate and red wine is beneficial. But the jury is not out on these, so stay tuned. An active lifestyle, especially regular exercise, is a significant contributor to successful aging. Swimming, biking, playing tennis or pickleball is all good. Regular workouts in a gym or walking 10,000 steps a day is great. Aim for 2.5 to 5 hours weekly of brisk walking .
The ideal amount of sleep is between seven and eight hours per night. To improve your sleep, maintain a consistent sleep schedule and create a peaceful environment by keeping your room cool, dark, and quiet. Limit screen time from devices that emit light before bed. Unwind listening to music, reading a good book or taking a bath. Avoid watching the news.Yearly checkups are essential for preventive care and early detection of potential issues.
Pregnant women, breastfeeding mothers, people who overindulge in alcohol or illicit drugs, and the elderly may require additional vitamins and supplements.Modern science gives credence to the idea that humans are inherently social beings and that social relationships benefit an individual’s emotional well-being and long-term physical health . Depression, which often goes hand in hand with loneliness, correlates with faster cognitive decline.
Physical activity in natural outdoor settings has been associated with reduced negative emotions and fatigue, higher energy levels improved focus, greater enjoyment, and higher satisfaction with a stronger desire to repeat the activity .Learning has a protective effect on the brain – with research showing people who continue learning throughout their life had a 7 per cent lower risk of dementia .
While genetics and gender are beyond our control, the approaches described here are not. Adopting them will significantly improve your chances of staying active, healthy and living independently to a ripe old age.2. Passarino, G., De Rango, F., & Montesanto, A. . Human longevity: Genetics or Lifestyle? It takes two to tango. Immunity & Ageing, 13, 1-6.
8. Ploughman, M. . Exercise is brain food: the effects of physical activity on cognitive function. Developmental neurorehabilitation, 11, 236-240. 12. Ellis, S., Snyder-Mackler, N., Platt, M. L., & Brent, L. J. . Deconstructing sociality: the types of social connections that predict longevity in a group-living primate. Proceedings of the Royal Society B, 286, 20191991.
16. Maas J., van Dillen S.M.E., Verheij R.A., Groenewegen P.P. Social contacts as a possible mechanism behind the relation between green space and health. Health Place. 2009; 15:586–595.
Activity Cent Body Acid Sleep Longevity Diet Lee Davenport Livingston
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