“I like to joke with my older patients who
are retiring to watch out for the three Rs: the
refrigerator, the recliner and the remote,” said
board-certified family medicine physician
Dr. J. Michael Brooks of CalvertHealth Primary
Care. “Healthy aging is all about taking care of
yourself and making smart lifestyle choices.”
Dr. Brooks went on to add, “Having a good attitude and
good health habits can ensure continued well-being as we
age.” It’s never too late to reap the benefits of taking good
care of yourself, even as you get older.
Here are some healthy aging tips to get you started:
1. Eat Smart.
The digestive system slows
down with age, so high-fiber fruits, vegetables
and whole grains are as important as ever.
Because seniors are prone to dehydration,
be sure to drink plenty of water to stay energized
and sharp. “Maintaining a healthy weight can help
prevent many health issues such as heart disease,
diabetes and certain types of cancer, as well as
sleep-related breathing disorders,” said Dr. Brooks.
2. Move More.
Regular physical
exercise is one of the best ways to help you
stay fit and to maintain your independence.
“It may also help prevent or provide relief
from many chronic conditions like heart disease,
diabetes or arthritis,” said Dr. Brooks. The most
important thing is to find something you enjoy and
will keep doing.
3. Stress Less.
It’s estimated that
more than 90 percent of illness is caused or
complicated by stress. We cannot entirely
avoid stressful situations but we can find
better ways to cope with it. “The key is to take care
of yourself by getting enough sleep, exercising and
eating nutritious foods,” said Dr. Brooks.
4. Maintain Your Brain.
Never
stop learning and stimulating your mind.
Do crossword puzzles, take dance lessons,
pick up a new hobby or learn how to play an instrument. Activities like these can help ward off a decline in
mental health.
5. Prioritize ZZZs.
Get the sleep your body
needs, typically seven to nine hours per night. Lack
of sleep can cause fatigue, irritability, increased fall
risk and memory problems. Develop a regular bedtime
routine – keep your bedroom dark and noise-free, avoid
watching TV or surfing the Internet while in bed. Stay away
from caffeine late in the day.
6. Practice Prevention.
Regular check-ups
with your doctor, dentist and optometrist are even
more important now. Our risk for cavities goes up
with age. Plus, many mouth infections can be linked
to serious health conditions such as diabetes, heart disease
and stroke. Having the right pair of glasses can also reduce
your chance of falling.
“It’s also important to review your medications with your
provider on a regular basis,” said Dr. Brooks, “and to report
any symptoms after changing or starting a new medication
that could indicate a possible drug interaction.”
7. Stay Connected.
Reach out to family and
friends, especially after a significant loss or life
change. Schedule a regular time to meet – over
coffee, a shared meal or around a common interest.
Consider cultivating new relationships through volunteering.
8. Seek Resources.
Learn how to prepare
healthy meals, exercise with confidence, find a
support group and more. CalvertHealth offers a
wealth of resources through its Community Wellness
Department. Learn more by visiting
CalvertHealthMedicine.org/Classes.
9. Avoid These.
Cutting out some unhealthy
habits is just as important as replacing them with
good ones. Dump the junk food. Limit alcohol
consumption and cut out smoking. Reduce your
sugar and salt intake.
10. Take Charge.
Keep up with your
vaccinations and preventive screenings. Do a little
bit better every day. Drink more water. Eat more
fiber. Take a walk. Go to bed earlier.
It’s up to you – it’s in your hands.