healthy aging

A Secret to Healthy Aging

With its emphasis on fresh fruits, vegetables, whole grains, and healthy fats, the Mediterranean diet is one of the healthiest ways in the world to eat. Plus, it’s delicious, so you’ll want to stick with it.

The Mediterranean diet has been linked to better heart health and greater longevity. Experts recommend:

Ban butter. Switch to unsaturated olive oil for cooking, and use olive oil for salad dressings. Vegetable oils such as canola and grape seed are also healthy.
Switch to fish. Twice a week, substitute a serving of salmon, herring, or albacore tuna for red meat.
Load up on veggies. Leave more room on your plate for vegetables like broccoli, kale, carrots, and tomatoes. Grill or steam them, or serve them raw, instead of frying.

via The Secret to Healthy Aging.

Exercise and Age

It’s never too late to start exercising. Exercise has benefits at any age.

Don’t worry if you’ve never exercised, or if you stopped exercising for some reason. Being physically active can help you continue to do the things you enjoy and stay independent as you age. In addition, the right kind of regular exercise can reduce your chance of heart disease, diabetes, and falls.

An effective exercise program needs to be fun and keep you motivated. It helps to have a goal. Your goal might be:

Manage a health condition
Reduce stress
Improve your stamina
Be able to buy clothes in a smaller size

Your exercise program also may be a way for you to socialize. Taking exercise classes or exercising with a friend are both good ways to be social.

You may have a hard time starting an exercise routine. Once you do start, though, you will begin to notice the benefits, including improved sleep and self-esteem.

Exercise and physical activity can also:

Improve or maintain your strength and fitness
Make it easier to do the things you want to do
Help your balance and walking
Help with feelings of depression or anxiety and improve your mood
Maintain your thinking skills (cognitive function) as you get older
Prevent or treat diseases such as diabetes, heart disease, high blood pressure, breast and colon cancer, and osteoporosis

Always talk to your health care provider before starting an exercise program.

via Exercise and age: MedlinePlus Medical Encyclopedia.

Eat Well, Exercise, Moderate Alcohol Intake, Don’t Smoke, And Live Longer

Following four healthy behaviors was associated with a lower risk of death in this analysis of data from 16,958 people who took part in the National Health and Nutrition Examination Survey III Mortality Study. Researchers collected information on lifestyle behaviors from the participants between 1988 and 1994 and followed the group until 2006 to determine who died. Each healthy behavior was associated with a significant reduction in the risk of death during the study follow up, but people who had all four healthy behaviors had some dramatic reductions in their risk of death. People who ate a healthy diet, got enough exercise, drank moderate amounts of alcohol, and did not smoke had a 63% lower risk of all-cause death, 66% lower risk of death from cancer, 65% lower risk of death from cardiovascular disease, and 57% lower risk of death from all other causes during follow-up compared to people who did not have any of these healthy behaviors. While many people had at least one healthy behavior, only 4.8% of the participants had all four.

via Eat Well, Exercise, Moderate Alcohol Intake, Don’t Smoke, And Live Longer | Rodale News.

5 Easy Steps to Living Long and Well

Living past 90, and living well, may be more than a matter of good genes and good luck. Five behaviors in elderly men are associated not only with living into extreme old age, a new study has found, but also with good health and independent functioning.

The behaviors are abstaining from smoking, weight management, blood pressure control, regular exercise and avoiding diabetes. The study reports that all are significantly correlated with healthy survival after 90.

via Gentlemen, 5 Easy Steps to Living Long and Well – New York Times.

People in the U.S. are living longer than ever before. Many seniors live active and healthy lives. But there’s no getting around one thing: as we age, our bodies and minds change. There are things you can do to stay healthy and active as you age:

Eat a balanced diet
Keep your mind and body active
Don’t smoke
Get regular checkups
Practice safety habits to avoid accidents and prevent falls

via Healthy Aging: MedlinePlus.

Staying healthy over 50: Tips for eating well as you age

As you age, your relationship to food may change along with your body. A decreased metabolism, changes in taste and smell, and slower digestion may affect your appetite, the foods you can eat, and how your body processes food. The key is to figure out how to adapt to your changing needs. Now, more than ever, healthy eating is important to maintain your energy and health.

Load up on high-fiber fruits, vegetables, and whole grains. Your whole digestive system does slow as you age, so fiber is very important. Consume fiber-rich foods such as whole grains, fruit, and vegetables. They will help you feel more energetic and give you fuel to keep going.
Put effort into making your food look and taste good. Your taste buds may not be as strong and your appetite may not be the same, but your nutritional needs are just as important as ever. If you don’t enjoy eating like you used to, put a little more effort into your meals, including the way you flavor, prepare, and present your food.
Watch out for dehydration. Because of physical changes, older adults are more prone to dehydration. So make sure you are drinking plenty of fluid, even if you don’t feel thirsty. If you’re not getting enough water, you’re not going to be as sharp and your energy will suffer.
Make meals a social event. It’s more enjoyable to eat with others than alone. If you live alone, invite other people over. It’s a great way to stay in touch with friends and you can share cooking and cleanup duties.

via Staying Healthy Over 50: How to Feel Young and Live Life to the Fullest.

Depression is Not a Normal Part of Growing Older

Depression is a true and treatable medical condition, not a normal part of aging. However older adults are at an increased risk for experiencing depression. If you are concerned about a loved one, offer to go with him or her to see a health care provider to be diagnosed and treated.

Depression is not just having “the blues” or the emotions we feel when grieving the loss of a loved one. It is a true medical condition that is treatable, like diabetes or hypertension.

How Do I Know If It’s Depression?

Someone who is depressed has feelings of sadness or anxiety that last for weeks at a time. He or she may also experience–

Feelings of hopelessness and/or pessimism
Feelings of guilt, worthlessness and/or helplessness
Irritability, restlessness
Loss of interest in activities or hobbies once pleasurable
Fatigue and decreased energy
Difficulty concentrating, remembering details and making decisions
Insomnia, early–morning wakefulness, or excessive sleeping
Overeating or appetite loss
Thoughts of suicide, suicide attempts
Persistent aches or pains, headaches, cramps, or digestive problems that do not get better, even with treatment

via CDC – Depression is Not a Normal Part of Growing Older – Aging.

Key to Healthy Aging

Eat a balanced diet
Keep your mind and body active
Don’t smoke
Get regular checkups
Practice safety habits

via Healthy Aging: MedlinePlus.

Healthy Aging Tips

People in the U.S. are living longer than ever before. Many seniors live active and healthy lives. But there is no getting around one thing: as we age, our bodies and minds change. There are things you can do to stay healthy and active as you age:

Eat a balanced diet
Keep your mind and body active
Don’t smoke
Get regular checkups
Practice safety habits

via Healthy Aging: MedlinePlus.

Benefits of Maintaining a Healthy Weight

When it comes to weight loss, there’s no lack of fad diets promising fast results. But such diets limit your nutritional intake, can be unhealthy, and tend to fail in the long run.

The key to achieving and maintaining a healthy weight isn’t about short-term dietary changes. It’s about a lifestyle that includes healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses.

Staying in control of your weight contributes to good health now and as you age.

via Healthy Weight: Introduction | DNPAO | CDC.