The current generation is keeping up with a very hectic lifestyle. Be it a student, employee, or housewife, everyone around us seems equally busy these days. There could be various reasons behind this. For example, it is human instinct to engage in what society is doing in general. So when you see people actively posting on social media, you also want to set up your account on multiple social sites to catch up with others. Sometimes people even keep themselves occupied because society mistakes busyness with productivity.
The point being, we are barely paying attention to health due to our absorbing schedule. Indeed, life expectancy has increased over time. But it is about the quality, not the quantity of life. Unfortunately, many of us do not realize this statement’s significance until we hit old age. It is because we are more vulnerable to diseases in the second half of our life. Something as minor as flu could trigger health complications in older people.
So if you overlooked your health at a young age, you can’t do that in the declining years. The good news is it is never too late to incorporate good habits into your routine. There are many online programs available on the internet that spreads public health awareness about senior citizens. You can seek a help from a professional who has proven experience and education with any online MPH or at least a bachelor’s degree. We have piled up a list of practices that ensure the well-being of the senior community:
Stay on top of personal hygiene
Staying on top of personal hygiene is one of the easiest ways to evade diseases. Doing something as simple as washing hands multiple times can stop spreading 80 percent of infections. As you might have already heard during the infamous coronavirus, it is essential to wash hands for 20 seconds to get the best results.
Personal hygiene also includes trimming nails on time, brushing teeth twice a day, disinfecting the living space, disinfecting the living space, taking a regular bath, and so forth. If it sounds like too much work, do not shy away from asking for help.
Consume healthy food
As time goes by, we observe various changes in our external body parts. Your eyes become less attractive; skin catches wrinkles; hair stops growing, etc. In the like manner, our internal body parts also begin to deteriorate. That is where a healthy diet can make a big difference.
The comprehensive research conducted found that fresh vegetables, fruits, nuts, lean meats, whole grains, and low-fat dairy products are an ample diet for seniors. These foods boost the immune system’s performance. In layman’s terms, you manage to keep harmful bacteria and viruses at a safe distance. A healthy diet is also well-received by the digestive system, which means every bit of your body is more likely to get nutrients in abundant supply.
That said, the intake of healthy food will not do any good if you do not give up or limit sugary, fatty, and high-salt items. Lowering down the alcohol intake is also a must.
Get proper sleep
Proper sleep is mandatory for older adults. It keeps a check on the stress level and strengthens the immune system. While adding to that, a reputed study demonstrates getting plenty of rest accounts for improved memory. The optimal amount of sleep might vary from person to person, depending on the personal activities. As a rule of thumb, one should sleep between 7 to 9 hours at a minimum after crossing 60 years.
In case you have a hard time sleeping, the following tips might come in handy:
- Use a low-wattage bulb while sleeping. Too much exposure to artificial lights demotes melatonin’s production. It is the single most important hormone that stimulates drowsiness. If you can’t switch off the lights completely, go for low-key lighting sources.
- Make sure you sleep in a quiet space. It is common for an aged person to wake up abruptly owing to the annoying noises. If you can’t cut the noise source, take the help of earplugs to minimize its effect.
- Stick to a routine. When you keep sleeping and waking up at different times, it leads to lackluster sleep. To develop a schedule and follow it religiously.
- Avoid consuming caffeine in the evening. Caffeine tends to rejuvenate energy levels. Hence, prevent yourself from eating or drinking stuff that contains caffeine at least 6 six hours before going to bed.
These tips usually get the job done. But if sleeping issues persist, you are better off consulting a doctor.
Keep yourself physically active
You might have heard that older people have to make peace with physical pain. Well, do not buy this notion. While aging deprives the human body of robust strength, it does not mean one has to live with pain or discomfort. Exercises can help you to stay energetic regardless of age.
Do not assume you have to smash the gym or indulge in strenuous drills to be healthy. Moderate activities such as walking, biking, or swimming are also very beneficial for the body. According to experts, you should involve yourself for 30 minutes in whatever physical activity you choose.
Many senior adults might find it difficult to exercise for 30 minutes right from the get-go. In that case, one should start with a five or ten-minute session and then gradually increase the duration. It is highly advisable to pick a specific time for the exercise. That way, you will have a higher probability of yielding the maximum outcome.
Once people retire, they do not get to spend a lot of time with friends. Various studies have concluded that lack of social support could take a toll on seniors’ mental and physical health. Loneliness gets even linked to causing dementia. Hence, it would help if you took measures to stay connected.
A family is a go-to option for socializing. Senior centers could prove to be the right place for those who do not have immediate or extended relatives to mingle with like-minded people.
The Final Verdict
People typically attribute their declining health to age. But it does not have to be that way. You can be old and healthy at the same time, provided you follow the right guidance. We have listed some of the tried and trusted methods that can play a vital role in sustaining robust health for old adults.