We are now living a lot longer, and most of this is down to fantastic health care and improving our fitness and diets. However, there is not an age where we should stop looking after ourselves and as we get older, we begin to realize just how important this can be. If you are an older adult, or want some tips for your parents or partner, here are five easy nutrition and exercise tips for seniors.
Cut Down on Salt
Hypertension, which to many is known as high blood pressure, is common in the older generation. Salt can increase the risk of hypertension and consuming too much salt can lead to many problems such as strokes and heart disease. As you age, your taste begins to fade too, meaning many older people use more salt than they mean to or use it to taste their food. Try to limit the amount of salt you put in to foods to decrease your chance of hypertension and other risk factors associated with this.
Consume Healthy Fats
As we age, our memory can deteriorate and therefore consuming fatty acids such as those found in fish and leafy vegetables can reduce brain inflammation and improve our memory. If you are more at risk of dementia due to your genetics, consuming healthy fats can also reduce the risk of Alzheimer’s. Any foods containing omega-3 fatty acids are best.
Supportive Shoes Help with Exercising
As we age, the pads on the bottom of our feet that are made up of fat begin to compress. This can lead to pain and fatigue and means we are less likely to get walking or exercising. If you purchase some comfortable, supportive shoes, this can help with exercising, even if all you can manage is walking to the bottom of your back yard and back. Supportive shoes also minimize the risk of falls. If you are worried about falling in your home, read these super detailed medical alert reviews to find a system that can connect you to an emergency service in case of a fall or other emergency.
Quit Afternoon Naps
Feeling increasingly sleepy is a big worry for many in the older generation, especially after lunch time. Drinking water and eating any foods that are high in antioxidants can stimulate the mind and revitalize your body. Other ways to stay awake after eating is to keep busy, whether this be a walk around your local park or spending time with friends and family. This all helps with sleeping, as many older people struggle to get to sleep at night.
Keep Your Brain Active
Although we assume exercising refers to the body, exercising your mind, especially as we age is also incredibly important. Keeping your brain fit and active can help combat dementia and help us to sustain a good memory for longer. Do something you enjoy such as recall exercises or word games. This could be something as simple as finding five blue objects in your local park and then recalling them once home. Playing games with your grandchildren such as these will help them to learn and assist you with exercising your brain. Reading is another great stimulant to the brain and again, may help with falling asleep at night.
There are plenty of simple ways we can keep our mind and body happy and healthy. Ensure you cut down on your salt intake, especially if you have already been diagnosed with hypertension. Try to avoid afternoon napping and stimulate your brain with a crossword or sudoku puzzle rather than sticking on the television.