With the number of Americans over 65 expected to jump 47% between 2022 and 2050, there is increasing importance not just to live longer, but to live healthier into old age. Senior years.
Two gerontology experts from Home Instead, a national in-home senior care provider owned by San Francisco’s Honor Company, shared tips for helping seniors live the lives they love. Healthy and energetic.
1. Examination above the neck
Getting an early baseline assessment of cognitive abilities is a good idea, says Lakelyn Eichenberger, PhD, a gerontologist and caregiving advocate based in Omaha, Nebraska. Cognitive Health.
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“Cognitive testing is included as part of the Medicare health exam for people 65 and older,” she told Fox News Digital.
With the number of Americans over 65 expected to jump 47% between 2022 and 2050, living healthily into old age is becoming increasingly important. (iStock)
“Even if you don’t have any current concerns about cognitive function, setting a baseline and normalizing the conversation with your healthcare provider can pave the way if problems arise down the road.”
2. Participate in volunteer activities and contribute to society
Volunteering gives you a sense of fulfillment and purpose, Promotes longevityAccording to Eichenberger.
“Giving back makes me feel good knowing I’m making a difference in other people’s lives.”
“The connections made through volunteering provide important social opportunities and opportunities to build new friendships,” she said.
“Giving back makes me feel good knowing I’m making a difference in other people’s lives.”
3. Stay social
Dr. Jenny Munro, a gerontologist based in Nebraska, says that older adults should lead active social lives. Quality Relationships.
“Make a point of regularly checking in with relatives, friends and neighbors,” she advised in an email to Fox News Digital.
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Munro advised that maintaining social connections with people of different generations, both older and younger, can be beneficial.
“Volunteer at a school or community center,” she suggests. “Focus on the relationships and activities you enjoy most.”
4. Never stop moving
According to the Centers for Disease Control and Prevention (CDC), adults 65 and older should aim to do at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week.
And for at least two days strength training The agency recommends exercises to improve balance.
According to the CDC, adults 65 and older should aim for at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity each week. (iStock)
“You don’t need to go to the gym every day, but you do need to be moving,” says Munro. “Movement can include things like going for a walk, gardening or climbing the stairs.”
Walking a mile is good for you, she says, and walking a fast mile is even better because it gets your heart rate up.
“Exercise is essential for vitality,” Munro said. “If you’re not exercising, starting today can go a long way in protecting your brain in the future. It’s not too late.”
5. Keep learning and being curious
“Have a learner mindset and follow your curiosity,” Eichenberger said.Mental stimulation It has brain health benefits and comes in many forms.”
“Being open to new experiences and remaining curious about the world will help you live a more positive and fulfilling life.”
Experts suggest engaging in brain-stimulating activities like solving puzzles, reading, learning a new skill or playing a musical instrument.
“Being open to new experiences and remaining curious about the world will help you live a more positive and fulfilling life,” she advised.
6. Get proper nutrition
For health management blood pressure To lower blood and blood sugar levels, Munro recommends eating a nutritious diet rich in whole grains, vegetables, leafy greens, nuts, berries and fish, and low in red meat, butter and sweets.
“When you eat a variety of vegetables, you’re getting a greater variety of nutrients, many of which are antioxidants that are good for the brain,” the expert advised. (iStock)
“Eat a wide variety of different colored vegetables,” she says. “When you eat vegetables of the rainbow, you’re getting a greater variety of nutrients, many of which are antioxidants that are good for your brain.”
Experts also recommend preparing meals at home as it gives you more control over the salt, sugar and fat content rather than buying pre-cooked meals or food from restaurants.
7. Manage the stressors of caregiving
Many family members will one day become caregivers for aging parents or loved ones.
“Caregiving is a rewarding job, Causes stress And that puts them at risk for burnout,” Eichenberger told Fox News Digital.
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“Long-term stress hormones like cortisol can have adverse health effects.”
Finding ways to effectively manage stress could be beneficial to the ageing process, the doctors said.
“Take advantage of resources like in-home care and respite care so you can step away from your caregiver role to refresh, recharge, and take care of your own needs,” she suggested.
8. Prioritize sleep
According to Munro, lack of sleep can have negative effects on your health in both the short and long term.
“During sleep, the brain clears out toxic waste that accumulated during early development. Alzheimer’s disease,” she said.
To ensure you get enough sleep, experts recommend sticking to a schedule, waking up with early morning light, avoiding electronics before bed, and sleeping in a cool, quiet, dark place. (iStock)
“While you sleep, your body heals tissue, strengthens memory, and even grows.”
To ensure you get enough sleep, Munro recommends sticking to a schedule, waking up for early light, avoiding electronics before bed, and sleeping in a cool, quiet, dark place.
9. Cultivate a positive attitude
Developing a positive outlook on life is better Health and lifespanAccording to Eichenberger.
“Embrace aging and use the wisdom and experience you have gained in life,” she advised.
10. Maintain a sense of purpose
“Purpose is about believing that your life has meaning and that you have a direction and a goal to live,” says Munro, which she calls “active ageing.”
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Staying engaged in work, especially satisfying work, keeps people engaged. Physically activeMunro said being socially connected and having mentally challenged children helps protect their cognitive abilities.
“Embrace aging and take advantage of the wisdom and experience you have accumulated throughout your life.”
“Delay retirement as long as possible, and when you do retire, don’t give up on life,” she suggested.
“Find activities that are fun and stimulating. Learning, discovering and completing complex tasks will help you maintain a sense of purpose.”
11. Plan your retirement the way you want it
Think about where and how you want to age, Eichenberger advised.
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“Consider your living environment and what changes you can make to make it suitable for seniors to live in the place they are familiar with,” she suggested.
“Also, think about the support you might need to age in the way that you want.”
