For example, you may start with replacing unhealthy breakfast foods like muffins or donuts with healthy cereal, oatmeal, or the occasional egg dish. Instead of cutting out all unhealthy foods, cut out one item each week. Make small changes to increase physical activity. [1] X Expert Source Justin BarnesSenior Home Care Specialist Expert Interview. 6 March 2020. Take the stairs when you can, park farther back in the parking lot, and go for a short walk after dinner.
Try to cut off the television and computer one hour before bed. Use low-wattage bulbs when you can. This helps your body produce more melatonin. Reduce all disturbances, such as noise, light, and heat. Go to sleep earlier and try to develop a bedtime ritual. Get into a routine by going to sleep and waking up at the same time each day.
Try to cut off the television and computer one hour before bed. Use low-wattage bulbs when you can. This helps your body produce more melatonin. Reduce all disturbances, such as noise, light, and heat. Go to sleep earlier and try to develop a bedtime ritual. Get into a routine by going to sleep and waking up at the same time each day.
Different cancers and illnesses have different risk factors, such as family history. Be honest with your doctor about your family medical history because this can help determine which screening tests you need.
Increase your intake of vegetables. Dark leafy greens, like spinach, collards, kale, and Swiss chard, are filled with vital vitamins and minerals. Carrots, green peas, broccoli, tomatoes, and peppers are other good vegetables. Also include beans, like black, kidney, or navy beans. Eat fruit, like berries, citrus, and melons. Lean meat, poultry, fish, and eggs are great ways to increase protein and omega-3 fatty acids. Make sure to get low-fat cuts of meat and remove the skin from poultry. Dairy products provide calcium and other nutrients. Try low-fat milk, yogurt, and cheese. You can also try Greek yogurt, goat cheese, and kefir. Whole grains are healthy carbohydrates that are needed for a well-rounded diet. Try quinoa, oatmeal, barley, millet, amaranth, or whole grain breads.
Limit high fat dairy products like ice cream, full fat cheese, and butter, along with high fat meats, like fried cuts of meat, ground beef with high percentages of fat, and bacon.
One way to cut out sodium is to stop eating processed, prepackaged food. This is where most people get their daily sodium. When eating out, ask your waiter about low-sodium alternatives and menu options. High blood pressure can lead to other complications, like stroke, heart attack, heart failure, and kidney disease.
Vitamin B12 is important for healthy aging. It helps with blood cells and your nervous system. B12 is found in fish and meat, but a supplement can also help increase your intake. Vitamin D, fish oil, and calcium are also vital to staying healthy after 50. Make sure that if you take a multivitamin that it doesn’t have added iron in it, especially if you are a woman. Too much iron can lead to liver and heart damage.
The Mediterranean diet is easy to follow. The basic idea is that you eat mostly fruits, vegetables, and whole grains, with moderate amounts of olive oil and wine. Consult with a dietitian before starting any new eating plan.
Talk to your doctor about your weight. Everyone’s healthy weight is different and depends on a number of factors. Your doctor can help you determine a healthy, realistic goal for your weight or your BMI.
Do an activity you enjoy. This may be walking your dog, walking on nature trails, swimming, cycling, or playing a sport. Try something new. Do a class at the gym, take a dance class, learn how to play tennis, or take up swimming. Ask others to do physical activity with you. This can make it more enjoyable. Talk to your doctor about becoming more active.
You can also try new things by changing up your routine. Drive different ways through town, use a different hand, or complete an activity a different way. Learn new skills and facts each day. You can try learning something like a sport or activity, or read about history, science, or art. You may even be able to find a local group or book club and meet people who want to learn about the same things as you.
You can also try new things by changing up your routine. Drive different ways through town, use a different hand, or complete an activity a different way. Learn new skills and facts each day. You can try learning something like a sport or activity, or read about history, science, or art. You may even be able to find a local group or book club and meet people who want to learn about the same things as you.
Try to focus on the positive things in your life instead of the negative. Try not to give up or convince yourself that age means negatives. Growing older can be a great time of your life.
This may include talking to a trusted friend or mental health counselor. You may also choose to write in a journal or find a support group.
If you gave up an interest when you were younger, return to it. Start playing the piano again, take up sewing again, get back into playing tennis, or return to your model car collection. Try a new hobby. Think of things you have always wanted to do and go for it. Learn to play an instrument, try a new sport, learn a foreign language, or take cooking classes. Spend time with friends and family. [19] X Expert Source Justin BarnesSenior Home Care Specialist Expert Interview. 6 March 2020. Become involved in your community so you can meet new people. Travel to places you have never been. You can even join a travel group if you do not want to go alone.
You may benefit from talk therapy or medication to treat your depression and anxiety.
