Aging causes many physical changes and some of the most common signs that we see are gray hair and wrinkles. However, there are more changes that you will start noticing once you hit the age of 65 and above. Your cells age and some of your organs don’t function the same way they do a decade ago.
These changes are normal and nothing to be frightened of. With proper lifestyle and care, you will be entering your senior years with an overall healthy body.
Have a Daily Physical Routine
Bones become less dense and when left unaddressed, this can cause osteoporosis, a sickness that makes your bones weaker and prone to breakage. If you are a woman, you will experience loss of bone density after you hit the menopausal stage because your body is no longer producing the same amount of estrogen.
In addition to that, your muscle strength and mass will also decrease. This usually starts at the age of 30 and progresses throughout life. This is usually caused by a lack of physical activities and the decrease of growth hormones called testosterone. Testosterone is responsible for muscle stimulation and development.
To prevent bone and muscle-related illnesses, experts suggest that you maintain daily physical activity. At your age, it doesn’t have to be a rigorous routine. You can start by simply walking around your backyard or slowly going up and down your staircase for at least 30 minutes every day. You can also do some stretching that includes movement on your arms, legs, and neck.
Boost Your Metabolism
Research shows that metabolism tends to slow down as we age and this is often caused by the change in your hormones. Our bodies stop producing as much estrogen, human growth hormone, and testosterone which leads to loss of muscle mass, an important factor in metabolism.
There are also some medications such as anti-depressants, steroids, and diabetes drugs that affect your metabolism. Overall, because of these reasons, you will find yourself gaining weight rapidly and not being able to burn it at the same pace.
A recent study shown in Metabolic and Hormone Research showed that Vitamin D can help counteract the change in our metabolism. You can get a sufficient amount of vitamin D by spending some time under the sun or taking supplements that have vitamin D. You can also increase your intake of fatty fish, salmon, and egg yolks. Another way to deal with a slow metabolism is to drink cold water. Drinking more water before a meal helps fill you up and burn calories faster.
Get Regular Check-Up
Some people aged 65 years old and above spend a lot of time in the hospital because of illnesses. However, those that are blessed with healthy bodies tend to overlook the importance of getting a regular and routine check-up. Even if you feel like there’s nothing wrong with your body, it is still important to see your doctor every once in a while to make sure that you are on a healthy path.
These days, there are many comprehensive medical approaches like integrated healthcare, which allows professionals to give a higher and more central approach in providing healthcare services.
Sleep Well at Night
A good night’s sleep is essential no matter how old you are. Throughout our lives, we hear our doctors emphasize the importance of having at least 8 hours of continuous sleep at night and it is true for a lot of reasons. The National Sleep Foundation said that adults that are over 65 years old should get at least 7 hours of sleep at night to help them become more physically ready the next day.
Enough sleep also boosts your overall mood. Lack of sleep can cause serious mental illnesses like depression and anxiety, conditions that would affect not just you but also your loved ones. In addition to those, quality sleep can also lessen your risks of having health conditions such as obesity, diabetes, and cardiovascular disease. It also helps in restoring muscle and its growth.
Diabetes, heart disease, and hypertension are some of the most common illnesses of people 65 years old and above. To manage or prevent this from happening, you need to focus on what you eat. This is the perfect time to avoid foods rich in fats and calories because as mentioned above, your body’s metabolism is no longer the same as before.
You can drink freshly squeezed fruit juices and add more greens to your diet. Lean meat or protein is also a good choice as well as fish rich in Omega 3 like salmon, tuna, sardines, cod, and herrings.
To be able to reach this age is already an achievement on its own and for you to enjoy your senior years, you must live a healthy lifestyle. Health will always be your greatest wealth and you deserve to enjoy this phase in your life.