Health Tips for Senior Citizens

Most of us pray for a long life that is healthy and free of disability or disease. But with the aging, our body becomes weak and loses the taut muscles. We see seniors every day whose health is being impacted by such issues as multiple medications and illnesses. However, it is not necessary to spend the retirement days in bed or hospital.

For living a healthy senior lifestyle it is essential to take care of one's diet, physical and mental fitness. There are simple changes that you can make in your life to slow down this process. Obstacles to proper diet, including emotional, lifestyle and physical factors, crop up as we age. But here are ways you can overcome them:

• Good nutrition: Select high-fiber foods like whole-grain breads and cereals, beans, vegetables, and fruits. Cut down on refined foods like refined flour (maida) products and refined sugar. This will make you feel better, lessen fatigue and improve your sleep no matter what your age is. Limit how often you have high-fat and high-sugar snacks like cake, candy, chips, and sweetened soft drinks. Decrease your salt and sodium intake.

• Hydration: Proper hydration will not only keep your body functioning efficiently but will also aid in digestion and preventing constipation. Stay hydrated by either drinking water or water-based beverages like soup, fruit juice, tea, coffee and skim milk. In addition to drinking enough water each day, aim to consume foods with a high water content like grapes, cucumbers, onions, apples, cabbage etc.

• Extra Calcium: There is a continuous loss of bone calcium, especially in women, due to the change in hormone levels. Try to get required amount of calcium (1200 mg per day for 50+ year old people) by consuming calcium rich food like milk, broccoli, beans and almonds. If you think you are not getting enough of calcum through food, talk to your doctor about calcium supplements. This will keep you away from Arthritis and Osteoporosis.

• Exercise: As we age, our muscle mass tends to diminish. Keeping up muscle mass is important for a better metabolism, strength, mobility, and independence. Incorporation of daily exercise in your life is the best health tips for old age and it will make you feel just like a youngster. It can reduce your risk for medical conditions like heart disease, arthritis, diabetes and osteoporosis. Go for a walk with a friend, ride a cycle, even if it's only for 15 minutes. Another component of fitness is performing 30 to 45 minutes of strength training twice a week. This will not only keep you strong for your daily activities but will also decrease your risk of injury and age-related diseases such as osteoporosis.

• Engage yourself: Factors like seclusion, depression and low income affect health in old age. So it is important to keep yourself busy and entertained with some kind of social activity like social service, clubbing or pursuing a hobby.

• Medical check ups: Get yearly health checkups. This is the only way you will know if something is wrong or not. So, get checked out and fix whatever problems you have before they get worse. Also remain up to date with your immunizations.

• Mental exercises: Working out your brain is needed on a regular basis to improve memory and mind clarity both short term and long term. Stimulate your mind and memory daily for an all around better life. This will also prevent frustration and depression from creeping in and taking away your mental peace. Share your life experiences and talents with others. Volunteer to mentor young people or tutor college/school students.

• Avoid smoking: Even occasional smoking has been proven to be detrimental to the health of your heart. Apart from the many health hazards, smoking contributes to the fine wrinkling on your face.

• Think positive: Visualization can help you keep moving in the right direction. Spend some time everyday thinking about the good things of your life. Remind yourself of those things on a daily basis so that you remain happy. When things get bad, count your blessings. A positive attitude makes you healthy!

Most importantly, senior citizens should remember that it is relatively easy and worth-while to maintain a healthy lifestyle as they age. Implementing the above activities into your daily life will keep your body and mind fit, allowing you to age gracefully.