Eat Healthy Fats
You already know that saturated fats are bad
for your arteries and heart health. But they can also harm your
concentration and memory. So cut down on the red meat, butter, and other
foods high in saturated fats. Instead, add more fatty fish and fats
from plants, like flaxseed and nuts. These healthy fats may have extra
benefits for your heart and your brain.
Protect Your Joints
Getting older doesn't mean you have to
give up your morning run. People used to think running would wreck their
knees. But new research suggests it might actually strengthen them. Running doesn't seem to raise your risk of arthritis either.
That said, if you have arthritis or damaged joints, running could be too much. But you can still benefit from exercise. It helps strengthen muscles, support the joints, and lessen pain. So choose low-impact exercise like walking or biking instead.
Rediscover Sex
As you get older, your sex life changes -- and
there can be real benefits. You're more confident. You've been having
sex for a while. You're so much better at it than you were when
you were 22. Getting older can free your sex life from hang-ups and
constraints, especially if your kids have moved out and you have the
house to yourself again.
Keep Learning
Surprise yourself. Instead of sticking with
what's familiar and comfortable, look for new experiences. Go to
out-of-the-ordinary places. Make new friends. Learn a musical instrument
or a language. New experiences will build new pathways in your brain,
keeping your mind healthy as you age. They'll also expand your options
for finding excitement and happiness.
Cut Sodium
Is your blood pressure higher than it used to be? That's not unusual. Blood pressure tends to go up as we get older. Since sodium can drive up your blood pressure, cut down on salt in your diet. The worst high-salt food offenders are premade and packaged foods. Bread and rolls can also be high in sodium.
Want a natural sodium-buster? Eat a banana -- the potassium will help lessen the effect of sodium in your diet and help keep your blood pressure lower.
Slash Your Alzheimer's Risk
Want to keep your mind sharp as
you get older? Exercise. One study found that regular exercise in middle
age can lower your risk of memory and thinking problems when you're
older by 39%. Exercise boosts blood flow to the brain and helps new
brain cells grow. Just 30 minutes of walking, biking, or even gardening 5
days a week can give your brain a benefit.
Track Yourself
Get a fuller picture of your health by using
automatic activity monitors, logging the food you eat on smartphone
apps, or trying devices like home blood pressure monitors. You'll learn
new ways to improve your health and chart your progress.
Make a New Start
So you didn't have the healthiest habits in
your 30s and 40s. Maybe you ate too much and exercised too little.
That's okay. The key is to make some changes now. Changing your
lifestyle in your 60s and beyond -- exercising more and eating healthier
-- can still make a big difference. You can lower your risk of heart
problems, cancer, and bone fractures. It's not too late -- you really
can be healthier and more fit now than you were when you were 30.
Make Smarter Food Choices
As you get older, your metabolism
slows down and you need fewer calories. So make the calories you eat
count. Choose foods packed with the nutrients you need. Eat dark leafy
greens and colorful fruits and vegetables. Increase low-fat dairy to get
calcium for bones. Fortified foods -- like cereals with vitamin B12 and
milk with vitamin D -- can help, too. Cut down on empty calories from
sugary drinks and sweets.
Stay on Balance
Having good balance is one of the best ways
to prevent a fall -- and potentially serious injuries. Make balance
exercises part of your day. Stand on one foot or walk heel-to-toe -- as
if you were walking on a balance beam. The gentle, dance-like movements
of tai chi are another helpful option. One study found that older people
who stuck with tai chi for 6 months cut their risk of a fall in half.
Build Strength
Aerobic exercise is important, but don't
forget to build your muscles, too. One study found that regular strength
training reversed aging in the muscles of older people. Genetic changes
in their cells made their muscles more like those of people in their
20s.
Get Social
Spend more time with friends or family. It can
help keep your mind keen. Studies have shown that very social people
have sharper thinking and a much lower risk of memory problems as they
age. Or try volunteering. It's linked with a lower risk of heart disease
and a longer life. Don't wait until you retire to start. Studies show
that the earlier you begin volunteering, the lower your risk of health
problems later.
Fend Off Wrinkles
Want your skin to defy the years? Use
sunscreen every day. A 2013 study found that using sunscreen daily
really does prevent wrinkles. And it's not too late -- even people who
didn't start using sunscreen until middle age still get a benefit. Use a
product with an SPF of 30 or higher.
Sleep Sounder
You might need a little less sleep these days
than you used to. That's normal. But if you're getting less than 7 hours
a night, or feel exhausted during the day, get help. Insomnia is not a
normal part of getting older. Exercise more, drink less alcohol, discuss
your medications with your doctor, or seek treatment if you have an
underlying problem like depression or anxiety; it can help you sleep
soundly again.
Enjoy the Rewards of Age
Here's some good news: One recent
study found that the older people get, the more content and satisfied
they are. People in their 80s reported being more satisfied than people
in their 70s. So look forward to the future. It could be a time of great
happiness.
XoXo : Most important? Do The Things That Makes You Happy.
