INTRO
Today on the blog I have another great collaboration with some sensible
advice on how to stay healthy so we can keep living our best life. I know
that a positive mindset is vital, and it's so much easier to stay that way
if we keep our body and brain in good shape too.
So, let me pass the blog over to my collaborator to share some sensible
tips on how to stay as healthy as possible as we progress through the second
half of life...
5 HEALTHY HABITS TO ADOPT IN LATER LIFE
While you might not have given as much thought to it when you were younger, when you reach a certain stage of your life, you inevitably start to think about how you can prolong it.This stage is different for everyone. For some, it might be after a health scare, while for others, it could be when their first grandchild arrives.
But whenever you start to experience this introspection, the good news is that there are several healthy habits you can adopt to give you the best chance of living a much longer and more robust life. They include drinking plenty of water, following a balanced diet, exercising regularly, maintaining a healthy weight, and curbing reliance on smoking and alcohol. Indeed, a recent study by the American Heart Association found that 50-year-old men and women who embraced these healthy habits lived, on average, 12 to 14 years longer than their peers who didn’t. So, if this sounds interesting, let's take a closer look at why they're so beneficial.
1. DRINKING PLENTY OF WATER
Drinking plenty of water on a daily basis is essential for our bodies,
which rely on it for a wide range of functions. These include regulating body temperature, protecting organs and
tissues, delivering oxygen to all parts of the body, supporting,
reproducing, and growing cells, and improving cognitive
function. Between 50 - 80% of the human body is made up of water, and we should
all drink a certain amount of it per day. For men, the recommended
amount is about 2.5 litres, while for women, it is around 2
litres.
If you don't drink enough water, you run the risk of dehydration, which can lead to serious mental and even fatal physical decline. Additionally, to improve cognitive function as you age, it is also worth consuming Souvenaid. This medical drink has been proven to slow memory and cognitive decline by as much as 60% in the early stages of Alzheimer’s disease. You can find out more information about Souvenaid ingredients here.
2. BALANCED DIET
It's in all our interests to maintain a balanced diet, especially as we get older. Failure to do so can significantly increase our chances of succumbing to chronic diseases like cancers, type 2 diabetes, cardiovascular disease and even mental health problems such as depression and anxiety.It's important to eat three meals a day and consume at least 2000 calories daily for men and 1600 calories daily for women from the five main food groups - fruits, vegetables, dairy, grains, and protein foods. It's also recommended that you limit your consumption of processed foods that are high in added sugars, saturated fat, refined carbohydrates, sodium, and calories, which have no nutritional value.
3. EXERCISE
Exercising isn’t just for young people trying to impress others. Recent research by the Centers for Disease Control and Prevention has confirmed that older males and females who regularly exercise can see improved health results, even if they have medical conditions like heart disease, high blood pressure, obesity, and arthritis.
Regular flexibility, aerobic and strength training exercises can positively influence physical, mental and emotional well-being. By contrast, those who lead more sedentary lives run the risk of reduced physical stamina, strength and muscle mass and less mobility, flexibility, balance and coordination. Even though you might find it hard, some good exercises to do include walking or hiking, cycling, swimming, yoga, water aerobics and supervised bodyweight training.
4. MAINTAIN A HEALTHY WEIGHT
Staying within the ‘healthy’ weight range is something to aspire to at all times of our lives. However, it is particularly important for older Australians whose bodies are not as robust as they were during their younger years. Published research in the Lancet Diabetes and Endocrinology suggests that overweight people lived, on average, four years less than those in the healthy weight range. This is due to the higher chances of developing health issues such as high blood pressure, diabetes, stroke and heart disease that come from maintaining a high BMI (body mass index) level into your older years.For this reason, it is important to take steps to reduce your BMI by maintaining a balanced diet, regularly exercising, getting between 7 and 9 hours of good-quality sleep every night, and drinking plenty of water.
5. QUIT SMOKING AND REDUCE ALCOHOL INTAKE
Smoking is one of the leading causes of preventable death in the world because it can harm almost every organ in your body. Those who smoke are at increased risk of cancer, breathing problems and heart disease, as well as vision and hearing loss and dental issues. If you smoke, you are strongly recommended to quit immediately, as you will significantly improve your health if you do.
Likewise, it is a good idea to reduce your intake of alcohol to just one or two units per day, maximum. Drinking too much beer or wine can cause ill health through lack of sleep, increasing your blood pressure, and initiating hypoglycemia for those suffering from diabetes. It can also reduce the effectiveness of certain medications for various health-related conditions.
TO WRAP IT ALL UP
When we were younger we took our health for granted, now the second half of life has rolled around, it's time to be a little more intentional in keeping our mental and physical health in good shape. I'm relieved to see that I'm ticking these boxes and I hope they'll make getting older less daunting.
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| (all images via Freepik) |
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Yes to all five. Again and again, with almost any health condition, doctors recommend: reduce alcohol, don't smoke, maintain a healthy weight, exercise and eat a balanced diet. It makes much sense but for some reason is as never easy as it sounds. :D
ReplyDeleteHi Donna - it makes sense to me too - and it's not that hard to do if it's been something you've always incorporated into your life - a lot harder if you have to give up something you really enjoy - or start something you don't enjoy....
DeleteGreat advice but I'm ashamed to say I strike out on the alcohol and healthy weight categories.
ReplyDeleteSwings and roundabouts Jo - you'll die happy when the time comes - and you've made a lot of us happy in the process with all your lovely foodie pics and recipes :)
DeleteMy only issue is drinking all that water, I just can't manage almost 2 litres a day I'm afraid!! All sensible things we should be trying hard to do.
ReplyDeleteI can't drink that much water either Deb - I count my coffees in the mix to try to make myself feel a like I've done a bit more towards the total (I think it's cheating, but I don't care!)
DeleteHi all, I am guilty of all of the recommended things to do to prolong life. I rarely drink water, only eat lunch and dinner, don’t walk much at all, don’t eat vegetables often enough and a lot of my evening meals come in a box from the supermarket, so basically I am my own worst enemy when it comes to living a healthy life. As I am almost 83, I eat what I enjoy, prefer coffee to water and sit for hours on end reading a book. I have come to realise that doing what I enjoy is better than forcing myself to eat and drink that which I don’t enjoy and doing boring exercise. Fortunately I don’t drink or smoke, so that is one thing in my favour. I may not be around for a long life, but up until now it has been a happy and healthy one. So whatever is in store for me I will accept with a smile and know that it is nobody’s fault but mine if I don’t receive a birthday card from King Charles. Speak to a lot of senior ladies who have had to feed and care for their children and husband for many years and you will find a lot who feel the same as I do.
ReplyDeleteAs I have a very close insight into your lifestyle I know very well that you've eaten a reasonably healthy range of food for the majority of your life, walked regularly for many years, not smoked, no alcohol and have had a fairly stress-free existance - so far that's added up to making it to nearly 83 - and with many more years to come. I guess only the good die young, so maybe that's in your favour? Keep on drinking coffee, reading your books, being grateful and joyful - and I'm sure you'll be around to 103 and still making my life interesting and fun xxxx
DeleteI feel pretty good that I have a decent handle on all of these! #5 has never, even been an issue for me. However, I have noticed that my weight is slowly creeping up and I seem powerless to get it to go back down! Though I am determined and refuse to give up.
ReplyDeleteHi Jo - that gradual weight creep is such a common problem for all of us as we get older - I swear my metabolism dies a little more with each decade! Keeping on top of healthy eating is the best way I've found for keeping it under control - no amount of exercise can compensate for a diet full of excess calories. But you look pretty fabulous to me, so you must be doing something right. :)
DeleteAll good advice and good reminders. Happy to say I follow all of it.
ReplyDeleteIt's nice to be able to tick the boxes isn't it Judith? I may not get it all right every day, but I'm far enough into the "good" side that I'm feeling like I'm doing okay overall too.
DeleteA very good list, Leanne. The need for being hydrated is something which we all underestimate. I was recently told that senior citizens don't feel thirsty even though they might be dehydrated. Regarding exercise, a small point, I would like to add is that it's needed not just for our body but also for our mind/brain.
ReplyDeleteHi Pradeep - you're so right about the mind and physical exercise. I always feel a lot clearer and more energized after my morning walk - the air, nature, friendly people, it all helps to make it more than just the physical aspect. And I think we all feel like we should be drinking more water - it's something I try to remind myself of during the day - coffee is good, but water is better!
DeleteI do all five although sometimes I have to remind myself (like right now!) to drink more water. Also I don't do enough flexibility exercises. My main exercise is walking (and some stretches and balance exercises) and I need to add more variety in my routine.
ReplyDeleteHi Alana - I'm the same way with water - I never carry a water bottle with me - it just seems weird to me, but I do try to remember to have a drink whenever I'm near the kitchen. And I'm the same with exercise - I know I should be doing more weight bearing exercise, but I figure it's better than I do something I enjoy than feeling guilty for not doing something that doesn't appeal - we all do what we can don't we?
DeleteGood to have these reminders every so often Leanne. I know I think I drink water regularly but suspect its not enough. Sigh. Denyse
ReplyDeleteI think most of us are guilty of the water thing Denyse - it's so hard to remember to drink more when you don't feel thirsty. That's why I cheat and count my coffees :D
DeleteThese are all important reminders to those of us who not only want to live long, but enjoy those extra years of life as much as possible!
ReplyDeleteHi Christie - you're spot on with your comment - it's not just about living longer, it's about living those years well - healthy physically and mentally.
DeleteBoy, we lived it up at the beach but back on the smart eating/exercise bandwagon this week. It is all about balance, isn't it? And everything in moderation. XO
ReplyDeleteHi Leslie - great to hear you had such a fabulous time - little splurges are what keep us alive and bring bursts of joy......and in the meantime we keep balance and moderation and get on with what we know is best for our minds and bodies. :)
DeleteAll very good advice, Leanne. I'm guilty of not exercising enough! I do drink a lot of water especially when I'm at home. When I'm out, I cut back a bit because I try to cut down trips to public washrooms if I can help it! ;)
ReplyDeleteHi Corinne - it's interesting how our lifestyles make some of the choices easier than others - finding a form of exercise that doesn't make me miserable and avoidant has been a big one for me....walking is the only thing that I've managed to sustain long term.
Delete