It becomes essential to consciously take care of your health while you are young to avoid health issues when you get old and wish to lead a slower yet happier and healthier life. In order to do so, you have to take certain things into consideration from maintaining a fitness routine, eating healthy food, focusing on your mental health, and staying happy and positive.
People tend to go easy on them-selves, when young. They cheat in their regular diets and intake unhealthy food, which contain ample amounts of sodium and sugar. Sodium can decline the capability of potassium to work, which is why junk food must be avoided entirely. Potassium is important for maintaining the balance of acids in the body. Due to the intake of junk food and sodium increases, their diets result in a lack of potassium. Refined grains and refined sugar also decrease their metabolism, hence decreasing their ability to stay active all day. Basically the young flirt with unhealthy diets, eating foots that can slow their metabolism and all of the above will affect their overall health as they lead into older ages.
These days, people also overlook their mental health. Mental health is as important as physical health, in fact, more important in some cases. There have been cases where people had recovered from deadly diseases like cancer just by maintaining their mental health and taking precautions and regular medications. Your thoughts have a massive impact on your how your body responds to disease, which is why overthinking or stress drains you and can make you sick.
You can focus on your food intake and maintain a healthy routine to lead a healthier and better life, as you get older. Here is a list of things you can do to maintain that:
Staying physically active
It is proven that sitting for more extended periods is not good for your health and can lead to weight gain and fatigue. There’s a study in the Center for Disease Control and Prevention which states that “physical activity can help you maintain a healthy weight and lower your blood pressure.”
Participating in household chores on a daily basis ensures to keep you active regularly. Engage in physical activities like playing a sport, running marathons, aerobics, or even taking a Zumba or a dance class. These activities are fun and also good for your health.
Swimming is a great exercise for all ages of people; it is believed to be the best exercise for seniors. It is gentle on an arthritic body and also gets the heart rate up. It is also great to boost your mood and ward off the clouds of depression. What works best is when the pool is outdoors, and the sun is out. Swimming can work as a wonderful therapy you must engage in, if you can!
Watch if your metabolism drops
As we age, due to hormonal changes, lowered metabolism and decreased muscle mass may lead to weight gain. Other medical conditions are the cause of slowed weight loss as we age. Resistance training helps in increasing muscle mass, which ultimately takes control over weight gain. Engage in resistance training to keep the metabolism high.
Start a routine
In order to make exercise a vital part of your day, you have to start a routine. Regular exercising reduces the risk of heart diseases, which is common in old age. Start small, take a walk in the nearest park, jog on and off if you can, to increase metabolism, engage in gentle exercises in the beginning. On average, working out for 150 minutes in moderate intensity every week is a good start as recommended by The American Heart Association.
Add strength exercise
Strength training leads to longer lasting blood pressure control. The strength-training program must include exercises that strengthen every major muscle group. This would include exercises that are core strengthening like planks, push-ups, squats, leg lifts, etc. and lunges for flexibility.
Cardio based exercises for good metabolism
Cardio helps you with calorie burning and maintaining cardiac health. An effective plan will include cardio, core strengthening and stretches for flexibility. Strength training increases muscle mass, bone density and decreases body fat. It helps you to reverse sarcopenia.
Cardio exercises are an excellent way to keep you going all day; they activate your mind and keep your body charged. Practicing it daily helps you in developing the activeness, which will work as an asset when you get old.
Invest your time in yoga and meditation
Your mind plays a vital role in your overall health. It's crucial to invest some time in working on the mind-muscle as well. Activities like yoga and meditation calm your mind and help you feel more relaxed and grounded. There are apps available these days that guide you with practicing meditation; it is a no brainer anymore with these apps that come in handy. Yoga and meditation help you feel more centered leading you to act consciously and remaining calm in stressful situations.
Maintaining a healthy diet
Maintain a healthy diet in order to maintain a healthy weight. Be conscious about what you intake. Read ingredients while you shop for your groceries. Avoid foods with high carbs or fat and avoid high sodium or added preservatives, basically, any artificial ingredients.
Generally, white starch food like white bread, refined sugar, and refined grain may cause an increase in cravings leading to an increase in your daily appetite.
The tendency to eat outside grows as we age, avoid doing so and cook your food at home. This way you will have more control over what goes into your food. Also, you will have more control over the quantity of the food that you will intake. More often than not, restaurants serve more than needed in one sitting for a single person. It is much healthier to cook fresh at home and eat.
Try a Few Dietary supplements
After a certain age, there are some functions that either stop working entirely or is limited in its effectiveness. So in order to boost such functions in your body, doctors recommend a few supplements like vitamin capsules, natural drinks to add to your daily diet. Along with that, increases in chronic pain are a major drawback in leading a healthy lifestyle. Following are two of those supplements we highly recommend to add in your diet plan:
- Zen-Alleve Capsules
As you age, you are prone to suffer from chronic pains more often than not. And to your rescue, our team of doctors and scientists has come up with this natural solution so that you won’t have to deal with the side effects that over-the-counter drugs tend to have on your body.
Zen-Alleve is one such product. We have formulated this product with a proprietary blend of herbs from Eastern and Western disciplines, that includes all that nature has to offer. With a unique delivery method - Proteolytic Enzymes - It is designed to deliver a synergistic combination of herbs and extracts that work together to soothe these common chronic ailments. Zen-Alleve works to flush out toxins within your body including the inflammation around your joints that most people feel as they age.
- Green Science + Collagen - A Complete Super food Green Drink
You will be surprised to know the amount of energy and metabolic boost you can achieve in one day with just one scoop of this formula on a daily basis. Imagine having this energy boost every day and knowing you are nourishing your body with 52 super food ingredients. You will feel more charged in your workout routine. The mundane chores you face daily can be easily accomplished. And to top it all, you can slow down your aging process with a collagen ingredient that works to help you look fit and feel healthy.
You can have all this with a proprietary formula that combines the power of 52 ingredients which includes - 26 fruits and vegetables, 20 amino acids, and 5 mill of probiotics in a single serving.
Staying socially active
Staying connected to people is so important as you get older for your mental and physical well-being. Going out, meeting with groups of people helps you feel more positive and decreases stress. Moreover, socially active seniors have lower rates of Alzheimer’s.
Participating in social activities like attending some classes, seminars or exercise programs keeps you active. Getting out of the house to have a meal or taking a walk with a friend is one of the incredible ways to form long-lasting connections and maintain friendships.
Keeping your mental health in check
Your mental health is as important as your physical health. People are prone to get depressed or anxious as you age and all of us can drift out of our closest groups due to age limitations. It’s a good idea to “water those flowers” or friends, as you age! Staying connected is a healthy aspect of aging and so important. To maintain a healthy mind, start practicing yoga, meditation and mindful exercises. Eat healthy foods and exercise as often as you can; food also has an impact on your mood and mind. Feed your mind with some nourishing activities, like reading a book, listening to a podcast, and so forth.
Intaking good food the for body and mind
Good food should be at the top of your list if you don’t want to be in the hospital in your declining years. Your immune system weakens as you age. It is crucial to watch what you eat. Maintaining a healthy diet promises you a longer and healthier life. If you don’t wish to spend your old age running around the hospital, then start being conscious about what you eat now.
As we age the blood cells in your body that fight to heal your wounds and sores, become slower and less effective. Apart from that, our bodies are self-healing if we take good care of it… from an early age. Understand your capabilities and in capabilities and act according to that. Don’t overdo anything that can cause you injury, illness or pain. In order to avoid injuries during exercise, use lighter weights on your delicate body parts that are prone to getting injured easily.
Get a good night sleep
We often underestimate what a good 8 hours of sleep can do to keep you healthy. Less sleep or no sleep can cause a reduction in growth hormones and causes one to crave sugar and non-nutritious foods. Insufficient food triggers the hormones that influence cravings, which contributes to the tendency of weight gain. Lack of sleep will leave you tired and makes it hard for you to remain focused on your workouts. Sleep cycles should not be overlooked as a lot of healing and recovery happens while you rest each night.
In your old age when you will be retired, and your kids have gone pursuing their careers, you will have a whole lot of time. What you do with that time and how you spend those years of your life is what counts. So pack your bags and travel around the world, you missed out on it when you were busy making your living, but now with all the time in the world you can travel. Travelling nourishes your soul; it is actually food for the soul. It soothes your mind, and that is what you need most in your old age.
When you travel, do keep track of your health; go for check-ups no matter where you are. You can also carry tools that are available in the market to monitor your blood pressure. They are perfect for travel because they usually come in compact designs and also they are simple to use. It allows you to share your results with the doctors and family members.
Learn To Relax
Try to relax more often, practicing slow breathing exercises can help you relax. Moreover, taking stress increases your possibility of weight gain. Many people tend to turn to eating to cope with stress. A hormone called cortisol is released when under stress, and it can slow down your metabolism leading you to fatigue.
So these are the habits you must adapt in order to remain healthy and avoid hospitals in your old age. Going for your regular body check up and keeping track of your health is essential; that way you will be assured that you are healthy and have peace of mind. Most importantly always remain positive, eat healthy foods, and surround yourself with healthy minded people, which will also make a huge positive difference to your health. Make sure to include all that is within your lifestyle to stay happy, healthy and live as long as you possibly can.