We are living longer, but as we age, our body and mind experiences massive changes. There are ways to stay healthy. It is important to take care of our brain, our body, our sleeping patterns and our social connections.
Here are 10 tips on keeping our mind, body and social life healthy and happy.
Tip 1 Stay Physically Active
Around 6% of deaths in Australia are caused by physical inactivity. Exercise is good for our mental health and being physically active helps us to stay healthier and fitter. In middle age, the health of our bones and muscles starts to decline, so making changing in your 50s and 60s can really help to keep them in better condition and reduce the risk of osteoporosis.
Regular exercise can also help reduce the risk of back and joint pain, heart disease, high blood pressure etc.
If you don’t exercise much, start small. Do some gentle walking and build up your fitness levels.
Aim to do exercises that –
Strengthen your muscles, such as walking, gardening, swimming.
Improve your flexibility, such as Pilates, yoga.
Provide moderate aerobic activity (activity that makes our heart and breathing faster, but we can still talk). Set reminders to get up, stretch and move around if you are more sedentary. Walk up the stairs instead of taking a lift. Walk to the shops or park farther away so you have to walk more. Do simple exercises when watching TV.
Tip 2 – Balance
As we get older, our ability to balance reduces. This is why as people age, they can be more prone to falls and injuries.
Practice balancing. Exercises like yoga, Tai Chi and Pilates can really help with balance, but there are also other simple ways –
Stand on your toes. Heels off the floor. Hold onto a chair if you find it hard at first. Keep practising.
Stand on one leg for a few seconds.
Practice getting off the floor. This can be harder as we get older, so it is good to practice this.
Tip 3 Eat a balanced, healthy diet
Eating well reduces the risk of diseases, such as cancer and heart disease. Our calorie needs change as we age, so take this into account.
Eat plenty of fresh fruit and veg, wholegrain, lean proteins and healthy fats. Focus on whole foods if possible. Reduce ultraprocessed foods in your diet.
We will talk about sleep in a minute, but vitamin and mineral deficiencies can affect how we sleep, so it is important to make sure we are getting enough.
Tip 4 Get healthy sleep
We need around 7 – 9 hours of good quality sleep for our brain and body to operate effectively, and our memory. As we age, we can experience sleep problems, but poor sleep is not an inevitable part of our ageing process. We can struggle with our sleep for different reasons, such as our mental health, physical conditions that make sleep uncomfortable and changes in our lifestyle.
Poor sleep can make us grumpy and affect our mood. It can also make us crave unhealthy foods, which leads to weight gain. If we are tired, we are more likely to injury ourselves or have accidents. We can improve your sleep by -
Being physically active.
Trying to reduce our stress and anxiety levels. For example, journaling, walking, yoga, meditation, knitting etc. Find something that makes you feel less stressed.
Avoiding phones, tablets, TVs and computers at least an hour before bedtime. The blue light given off by devices tricks our brain into thinking it is morning and time to get up.
Having a bath before bed perhaps or read a book. Or both.
Avoiding caffeine, alcohol and nicotine at least an hour before bed too.
Trying not to eat too close to going to bed.
Trying to maintain a regular sleep pattern. Go to bed at the same time and get up at the same time (as much as possible). You can set reminders and alarms on smart watches and phones to remind you about your sleep routine. Avoid lie ins.
Making sure where you sleep is warm, dark and comfortable.
Tip 5 Challenge your brain
Our brain changes as well as our body when we age. This can contribute to conditions, such as dementia. Do things that challenge your brain, such as learn a new language or to play a new instrument. Do crosswords, sudoku, quizzes, jigsaws. Read. Walk a different way home. Visit somewhere new. Above all, continue to be curious. Learn about the world around you.
Tip 6 Socialise
Human beings are social animals. Social connections are important for our mental and physical health. There is a higher risk of depression and other mental health conditions if we are socially isolated. Research suggests that 5% of dementia cases worldwide are linked to social isolation, so it can lead to an increased risk of dementia.
Mixing with others is good for our brain health. For example, join an exercise class, go for a walk with friends, take a class to learn a new language, meet regularly with friends and family, start volunteering, work part time etc.
Tip 7 Be Independent
People will often be kind and try to help us, but try to maintain your own independence.
Carry your own shopping, walk rather than accept a lift, do your own cooking and cleaning, keep up with your hobbies, try new things. Just be careful and sensible. Don’t overdo it.
Tip 8 Have Regular Health Checks
Regular health checks are important.
An increase in your blood pressure could indicate stress or other conditions, such as heart disease.
Get your blood sugar tested regularly if there is any risk of diabetes.
Eye tests can tell us about your eye health, but also health conditions.
Get your hearing checked.
Have regular cholesterol tests.
Take other tests or screening as necessary, such as mammograms, colonoscopies, bowel cancer screening tests, smear tests etc.
Tip 9 Be Consistent
Sometimes we may feel more tired than others. We may find that changes don’t happen quickly enough. But be consistent. Physical and mental changes can take a few months, so keep trying. The sooner we start making changes, the better we will age.
Tip 10 Prioritise Yourself
Our final tip, try to put yourself first sometimes. It can be hard. We can have commitments, such as work, caring for partners, grandchildren, children or older parents.
Self-care is important.
Take some time every day to keep your brain and body active. If we don’t take care of ourselves, how can we take care of others.
Being healthy as we age is important, so make changes as soon as possible and remember tip 9 – Be Consistent!!
If you are interested in learning more about healthy ageing, why not have a look at our Healthy Ageing course?
Or contact us for more information on our health, wellbeing and nutrition courses on admin@acs.edu.au