Discover the top tips for aging healthily that are supported by scientific research. Take control of your longevity with these evidence-based recommendations.
Courtesy of Blackdoctor.org
There are many suggestions and recommendations out there about aging healthily. However, not all of them have a foundation in science. The tips listed here have been put forward by medical professionals based on years of study and research.
1. Select an Appropriate Diet
As you grow older, your diet needs to change. Older adults are in a special time when they need more nutrients but fewer calories. That means making diet changes such as including more fiber, calcium, vitamins, and lean protein in your meals.
It’s important to note that Blacks are more prone to diabetes and heart disease. These illnesses have been linked to a number of factors including poor diet choices so controlling what you eat can make quite the health difference.
2. Get the Rest You Need
According to sleep experts, the amount of sleep a person needs can change over time. However, if you’re between the ages of 18 and 65, you should get 7-8 hours of sleep each night. Many sleep studies have linked sleeping well with a reduction in heart disease, neurodegenerative diseases, and mood disorders.
Unfortunately, as you get older it can be harder to get a good night’s rest. Health professionals have seen that older adults have trouble maintaining deep sleep and wake up easily. If that sounds like you, consider creating an effective bedtime routine and talking to your doctor about possible solutions.
3. Keep as Active as Possible
The health benefits of exercise have been well documented. People who make time for exercise increase their brain power, increase their muscle strength, maintain a healthy weight, and are more likely to keep chronic illnesses at bay. However, that doesn’t mean it’s easy to accomplish.
The key to keeping active is to find the right type of exercise for you. Walking, jogging, and biking are great cardio exercises. If you’re not there yet, then how about trying yoga or tai chi? Whichever you choose, you’ll be able to build muscle while releasing stress.
4. Drop Unhealthy Habits
Aging well is determined by what you do as well as what you don’t do. Two of the terrible habits that need to go are smoking and drinking too much alcohol. Smoking is linked to heart, lung, and gum disease. Drinking too much alcohol has also been linked to high blood pressure, heart disease, and digestive issues.
The best thing to do is to drop those unhealthy habits. If you’re having trouble with that, consult your doctor and reach out to all the resources that are available for people who need to quit them.
5. Keep in Touch With Others
Social interaction plays an important part in mental wellness and overall health. Studies show that people who are lonely are more likely to experience depression and become stressed out more easily. On top of that, increased stress can impact inflammation in the body, which in turn is linked to illnesses like diabetes and heart disease.
To keep from feeling isolated, reach out to friends and loved ones often. It also helps to get involved in social activities where you’re helping others. Even if the interaction isn’t face-to-face, just talking with other people will be great for you.
6. Schedule Those Doctor Visits
As you age, the body changes. Not all of these changes are obvious, so it’s important to get the check-ups you need. As an African American, you’re prone to certain types of cancer, heart disease, and diabetes. Unfortunately, it’s not always possible to tell when these illnesses are progressing.
If you’re interested in healthy aging, you have to make regular doctor visits a priority. That doesn’t just mean going in when you feel ill. Health experts recommend checking your vision, hearing, skin, heart, and reproductive health every year.
7. Take the Right Supplements
Not all supplements are created equal and not everyone needs them. According to medical professionals, however, they can help people with certain medical conditions to bridge the gap in their nutrition. For example, not everyone will be able to consume all the calcium and Vitamin B6 that they need. Some older adults even have trouble absorbing Vitamin B12 from food.
If you’re not sure what supplements would work for you, talk with your doctor. Even though most supplements are safe, they might not work well with certain medications or medical conditions so your doctor would be the best person to guide you.
A Final Word on Healthy Aging
While many people feel that they have no control over how well they age, there’s enough scientific evidence to show that’s not true. By keeping on top of your health assessments and making important changes to your lifestyle, you can age healthily and well.
#AgingWellness #EvidenceBasedRecommendations #HealthyLifestyle
