The human body naturally declines as you enter adulthood and, eventually, senior life. The vigor you’ll have as a teen will be gone once you become a senior because your organs will start to weaken. It’s also during this time where you’ll be at risk for many chronic health problems.
You can’t prevent your body from aging, but committing to healthier lifestyle choices today can lessen your risks of developing certain illnesses and diseases. As long as you start early, you can still live your best life even as a senior.
Here are four tips for you to avoid health problems later in life:
1. Get Regular Exercise
Exercising regularly is key to optimum health, which is why you should strive to have at least 30 minutes of exercise every day. Regardless of how hectic your schedule is, spend a few minutes running or jogging around your neighborhood or doing some yoga stretches at home. You can also do some desk exercises if you’re working 9-5 every day.
Getting regular exercise can provide a wealth of health benefits, namely prevention of varicose veins in both men and women, and better weight management. Exercising is also great for your mental health because your brain produces happy hormones whenever you sweat.
2. Follow A Healthy Diet
The type of foods you consume regularly can affect how your body functions now and in the future. A diet with excessive amounts of junk and processed foods, for example, can increase your risk of heart disease and several skin conditions, such as acne and eczema.
If you don’t want to experience any of these, pay attention to your diet and start eating healthy. Ideally, your diet should include the following vitamins and minerals:
- Calcium: Your bones will become brittle and weak when you become a senior, which is why it’s important to increase your calcium intake starting today. Calcium keeps your bones and teeth strong, and helps your muscles function properly. Calcium can be found in many green leafy vegetables, such as spinach and kale. You can also get calcium from milk, cheese, and soya drinks.
- Dietary fiber: Increasing your fiber intake can make you live longer as this can reduce your risk of dying from cancers and cardiovascular diseases. Dietary fiber can also lower cholesterol levels, maintain bowel health, and control blood sugar levels. You can increase your intake of dietary fiber by eating more fruits, such as pears, strawberries, raspberries, and bananas. Vegetables like broccoli, beets, and carrots are also great sources of dietary fiber.
- Potassium: Potassium is essential to health because it helps reduce blood pressure, as well as prevents kidney stones and osteoporosis. Potassium is also vital for cell function, especially among seniors. For you to meet your body’s potassium requirement, add more bananas, cooked spinach, sweet potatoes, and cucumbers to your diet. Beans, such as pinto and lima, are also known to contain healthy levels of potassium.
3. Limit Alcohol Consumption
Moderate alcohol consumption is actually beneficial because it reduces your risk of developing heart diseases, ischemic stroke, and diabetes. However, going overboard (more than three drinks per day) can take a toll on your health in the long run.
Another way to avoid health problems later in life is to limit your alcohol consumption. Excessive alcohol intake can lead to the development of many health problems, such as liver diseases, high blood pressure, and stroke. Too much alcohol in the body can also cause brain shrinkage, behavior changes, slurred speech, and infertility.
Instead of drinking alcohol, look for healthier alternatives. You can drink water infusions (water with fruit slices), coconut water, or natural fruit juices. Sparkling juices also come in different flavors today, so consider trying them out.
4. Get More Sleep
It’s common for adults to lose sleep because of the number of responsibilities on their hands. They usually have a lot on their plates, making it challenging for them to get much-needed sleep. If you have the same lifestyle, it’s time to change your ways.
Getting more sleep should be on top of your to-do list if you want to avoid health problems later in life. Sleep is an important ingredient to living a healthy senior life because sleep enables your body to repair itself and replenish energy. Good sleep can also improve concentration, athletic performance, and immune function.
If you have problems getting sleep at night, avoid taking naps and drinking caffeine after 3 PM. Make sure to remove any devices from your bedroom as these emit blue light that can disrupt your body’s natural sleep-wake cycle.
5. Work With Your Dog
You can always make healthier lifestyle choices on your own, but it’s still best to ask help from a healthcare professional for guidance. Their experience in the healthcare industry makes them one of the best allies who can help you prevent health problems later in life, without compromising your current health condition.