Monday 12 September 2022

10 suggestions for living longer

We are aware that it's important to live longer while still being healthy and content. Follow these ten recommendations to age well.

1. Watch what you consume.

A balanced diet is essential for maintaining excellent health, having energy, and avoiding disease. With plenty of fruits and vegetables, healthy grains, oily fish, and minimal amounts of low-fat dairy and lean meat, an optimal diet should be low in saturated fat.

In order to prevent dehydration, which might make you feel fatigued and disoriented, don't forget to top off with lots of water. You may also remain hydrated by drinking tea, coffee, and fruit juice, but avoid sugary, carbonated beverages.

If you drink, restrict your intake to the daily suggested limits and abstain from alcohol on at least two days of the week to give your liver time to recuperate from its harmful effects.

2. Take care of your teeth.

Floss every day and brush your teeth twice a day. By eliminating food fragments and plaque from between the teeth, floss aids in the prevention of gum disease.

According to a dentist in Mesa, ‘Gum disease can lead to painful or bleeding gums if it is allowed to progress, and it has also been related to diabetes, strokes, heart disease, and rheumatoid arthritis.’

Keep up with routine checkups, and if you have dentures or a bridge, ask your dentist to make sure they fit well.

3. Be active.

Exercise on a regular basis keeps you strong and healthy. Your chances of obesity, heart disease, stroke, diabetes, and possibly cancer will be reduced as a result. Keeping active can also enhance your sleep quality, give you more energy, and raise your sense of self-worth.

According to government standards, seniors should perform 150 minutes of moderate-intensity exercise per week in addition to two sessions of strengthening exercises.

Start small if that seems like a lot, and as you gain stronger, work your way up to those numbers.

4. Take advantage of your physician

It's a good idea to get some standard medical exams to check your cholesterol and blood pressure. High readings raise your risk of heart attack and stroke, but any issues are entirely treatable with medicine.

Why not ask your doctor about the seasonal flu vaccine while you're there? Once you become 65 or if you have a medical condition that puts you at risk of developing more severe issues if you have the flu, it's free.

5. Boost your vitamin intake

Many people might not realize they are vitamin D deficient. In actuality, it's thought to influence half of the adult population. Cardiovascular illness, bone issues, and cognitive decline have all been related to vitamin D insufficiency.

For a vitamin D boost, try to spend at least 15-20 minutes each day outside in the sun. Additionally, it can be found in foods like eggs and fatty seafood. Alternately, discuss vitamin D supplements with your doctor.

6. Look after your feet.

Maintain your feet by trimming your toenails straight across and using moisturizer to avoid dry skin. Make sure your shoes fit properly and provide support for your feet.

If they hurt, you might be tempted to stay in your slippers, but sneakers would be a better choice because they offer more support.

7. Plan your sleep.

As we age, a lot of us have problems falling asleep or staying asleep. You may become worn out and cranky as a result.

Reduce daytime naps, create a nighttime routine, and go to bed at the same time every night to avoid insomnia.

Before going to bed, consider drinking something warm like hot milk or chamomile tea.

8. Take the quizzes

It's crucial to have your hearing and vision examined frequently since they might deteriorate as we age. If you must watch TV on a loud setting or have problems following conversations, consult a doctor since hearing loss is typical in older individuals. There are certain hearing aids available on the NHS if you require one.

If you are 70 years or older, have your eyes tested annually; if you are younger than 70, have them checked every two years. This implies that vision alterations may be fixed and that any issues can be discovered before they substantially impair your eyesight. If you are over 60, eye exams are free.

9. Stay in touch

You may avoid feeling lonely or nervous by spending time with others. If you discover that you are unable to continue doing the activities you used to, try finding other interests and hobbies, or consider volunteering.

Make video chats using Skype to distant family members and friends.

Read our online dating advice if you are single, divorced, or bereaved and want to meet someone.

10. Give up smoking

We'll say it again in case you missed it: smoking is hazardous for your health and your brain.

It has been connected to a wide variety of illnesses, such as bronchitis, lung cancer, and heart disease.

The good news is that quitting smoking will enhance your circulation, lung function, and energy levels regardless of your age.

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