Useful Habits elderly: 7 Strategies long, healthy and happy life

In the variety of studies examining the effects of various factors on the quality of life in aging, these 7 habits more than the rest correlate with a low risk of developing various diseases, good health and active longevity. The sooner will be taken, the better the effect, but it's never too late - you can start at any age.

1. Stay physically active

Regular exercise (at least half an hour a day) - one of the main factors that preserve health. With age, your metabolism is deteriorating, and our body is not as well absorbed nutrients as before.

Thanks to the training body goes qualitatively absorb nutrients and regulate blood sugar, repair and build muscle and bone tissues, delivering nutrients and oxygen to all organs, including the brain.

Physical activity is correlated with a reduced risk of:

  • 
dementia and Alzheimer's disease,
  • diabetes, cardiovascular disease and obesity,
  • Arthritis and fractures
  • anxiety, depression, fatigue,
  • overall mortality (all-cause mortality).

And, of course, improves mood, especially if you are training in the company - hiking with friends, group fitness, etc.

Problems that may be facing the elderly

Muscles atrophy when not in use: to start training becomes more difficult, many people can return to a sedentary lifestyle.

The psychological aspect: because of weakness, malaise, pain of different nature of people aged scares the idea of ​​"training."

What to do

Start with the easy and safe physical activity: Try swimming, recumbent exercise bike, walking in the park. Even in the case of motor dysfunction can choose the right type of exercise that will significantly improve the well-being and health.

Find something for everyone: what you like, than you want to deal with constantly. Garden-garden, nature walks, yoga, Tai Chi or even circular training with small weights.

Pick up the load by age: What was it for you "medium" intensity in 25 years, 85, is likely to be too "high". During exercise breathing may become more frequent, but you should be able to carry on a conversation.

Increase the volume gradually: Half an hour of moderate or vigorous loads per day - ideally, but even 10 minutes will benefit. Combine different types of training: for endurance (brisk walking out of the store), strength (lifting on a biceps pots of soup), coordination (stand on one leg, yoga).

2. Prefer tasty and healthy food

Of course, we need all the nutrients, but the critical age are two - protein and antioxidants.

Protein needed to maintain a useful (dry) weight - bone and muscle tissue. The greater dry mass is maintained, the less the risk of fractures in falls (which are associated with a decrease in the quality of life and premature death).

antioxidants - the defenders of the organism. As we age, we are worse than react to daily attacks of free radicals (due to pollution, household chemicals, excess sunlight, smoking, alcohol, processed foods, and etc.). Antioxidants help reduce the harmful effects and slow the aging process. Getting them regularly from natural products, we reduce the risk of developing cataracts, arthritis, cancer, cardiovascular and other diseases. Try to eat at least five servings of fruits and vegetables every day and aspire to a variety of colors! Red, green, orange, purple, etc. - rosier than diet, the more different antioxidants.

Problems that may be facing the elderly

Poor appetite and loss of enjoyment of food: It can be a side effect of drugs taken, caused by a disease or a deficiency of certain nutrients.
Bad teeth / jaw pain when chewing forces to give up many useful products.

Complications with buying and cooking: with age harder to carry products from the store and cook at home.

Lack of energy and mood: constant tiredness, anxiety or depression also interfere independently engage in the preparation of wholesome food. Particularly single pensioners suffer.

Lack of money: products of good quality is not so available.

Harmful traditional practices: in old age, many people live with formed habits that are not always useful, for example, avoid fats or feel the need to "lawful" dessert at the end of each meal.

What to do

Try to eat natural foods contain more beneficial nutrients. Fruits and vegetables, legumes, meat, poultry, fish, milk, eggs, nuts, seeds and whole grains.

Cook the "soft" options. Omelets, fish stew, vegetable puree, avocado, yogurt and soups.
Try supplements. Protein powder, dried herbs, dietary fiber supplements, fish oil.

Balance your meals. Each combine a protein source, multi-colored fruits and vegetables, healthy fats and high-quality carbohydrates.

If the budget allows, order organic food or ready meals are on the house. So it will be easier to stick to a healthy diet.

Do not forget about the pleasure. Look tasty in a useful, decorate dishes, allow yourself little treats.

3. Keep a healthy weight

According to research the optimal BMI (body mass index) for the elderly lies in the region of 25-32 - the minimum level of mortality, and early recovery from infections and diseases. With a lack or excess weight risks are higher.

Too much weight is bad. Visceral fat (around internal organs) is associated with elevated levels of inflammation, insulin resistance, vision problems, kidney diseases and cancer.

At the same time, we benefit a certain reserve of fat. Sufficient amount of fat tissue helps to recover from debilitating diseases such as pneumonia, cancer, flu and digestive disorders. And fat layer reduces the risk of fracture when dropped.

Problems that may be facing the elderly

Older underweight difficult to recruit: this may be due to the weakening of appetite, drugs pobochki, zinc deficiency. social isolation is also affected - some do not want to eat alone.

But those who have excess, more difficult to lose weight: and then the cause may also be prescribed drugs. Many are fed as accustomed in his youth, but the move is much less, and still lost a significant part of muscle tissue (ie, do not consume as many calories).

Retirement and the "empty nest" change the food for the worst: an excess of free time and a lack of communication may decline to visits to catering (and passion for alcohol).

What to do

If you need to type:

  • Still in first place protein. This is the most important macronutrient for the health and preservation of useful body weight at age.
  • Increase kalorazh beneficial fats: unrefined olive, coconut, nut butters, avocados, whole dairy products.

If you need to lose:

  • Eat consciously, slowly chewing food. And instead of counting calories (which can be tedious at any age), measure portion of the arm (infographics and article)
  • Prefer natural foods: fresh vegetables, lean protein, a reasonable dose of healthy fats and complex carbohydrates.

In any case: avoid "dietary restriction" or force-feeding. It is better to die than to have cauliflower? Forget about it. You can not without the cookies? Help yourself from time to time.

4. Sleep as much as you need

With age, you need less sleep, but insomnia is often overpowered. Older people sometimes need from 5 to 9 hours of sleep.

Over time can talk about health violations. If you regularly wake longer than 9-10 hours, you should see a doctor. The need for sleep is too long can be caused by a deficiency of nutrients (e.g. iron or vitamin B12), depression, infection or other diseases.

Problems that may be facing the elderly

Sleep changes (Including due pobochek medicines): age sleep duration is naturally reduced, but some people can not adapt to the changing rhythm of the day. A number of medications may cause restlessness or drowsiness at the wrong time.

anxious thoughts: Concern about their own health and the health of loved ones, of the financial position and so forth. It can cause insomnia. If you toss and turn in bed for a long time and can not sleep, it is necessary to fully understand the cause of the alarm.

What to do

Take care of sleep hygiene. To sleep soundly through the night, it is necessary to prepare in advance: Turn off all screens and refuse to disturbing employment of at least one hour prior to laying, make the bedroom the most dark place and ventilate (cooling right up 19 ° C).

Observe mode. Try to go to bed and get up at the same time. Avoid too long afternoon nap and do not try to take a nap in the late afternoon.

Develop your own evening ritual. For example, go for a light walk, take a bath, read a book, lulling.

Do not watch in bed. If you can not fall asleep within 15 minutes, then climb. Brew a soothing herbal tea, read more, etc.; Go back to bed when you feel sleepy.

5. Quit smoking (or smoke less)

Youth that hard to believe, but many current elders grew up at a time when smoking was considered useful!

Today we all know that it definitely hurts - basically causing lung disease (asthma, emphysema, lung cancer) and cardiovascular (heart attack, stroke).

Smoke bombards body huge amounts of free radicals, which increases the level of inflammation damages the artery increases physiological age.

And now the good news is never too late to quit, your body starts to recover at any age.

Problems that may be facing the elderly

Nicotine - a drug to quit smoking is not easy, if a habit developed over decades, people aged difficult to imagine life without smoking.
And the elderly can ask: what is the point to throw now? And they should explain that for any length of smoking waiver will benefit almost immediately.

What to do

Refuse gradually. Most often a person lights a cigarette to cope with stress. So - instead of pulling out a pack - gradually replace smoking useful things. For example, go for a massage, chat with friends, find a creative hobby. Over time it will replace cigarettes.

Do not judge. Are you trying to quit smoking themselves and help others - no shame and no blame. Now everyone knows that smoking kills, throw need not lecture, and support. Focus on beneficial effects - without smoke breaks you can walk with your favorite dog or friends, without suffering from shortness of breath.

Ask for help. Alone, it is difficult to give up the habit. Find a support group, communicate with non-smokers, consult a doctor.

6. Do not abuse alcohol (better fasten all)

Wait a minute - and perhaps a glass of wine is not good for your health ?!
Unfortunately, the study does not give a clear answer, even moderate consumption of unsafe. Most experts agree that if you do not drink, you do not need and start.

Excessive same passion for alcohol harms literally everything in our body:

  • Heart arrhythmia, high blood pressure, heart disease, a stroke
  • Brain: sleep disorders, depression, epilepsy, dementia, alcohol dependence
  • Immune System: increased risk of infectious and other diseases, cancers (mouth, throat, esophagus, liver, breast), autoimmune disorders
  • Liver and kidney: steatosis, alcoholic hepatitis, fibrosis / cirrhosis, liver cancer, kidney disease
  • 
Metabolism: osteoporosis, anemia, pancreatitis, disorders of lipid metabolism, muscle damage, the negative effect of the combination of (alcohol) with a number of drugs

Problems that may be facing the elderly

Not everybody knows what a "moderate" intake: many plucked with alcohol simply because they do not know the dose.

"Moderation" in the US is considered to be:

  • Women: up to 7 servings per week, no more than 3 per day.
  • Men: up to 14 servings per week, no more than 4 per day.

Excess free time can induce drinking: someone is more likely to go to a restaurant and were treated to a glass of chardonnay, and others - on a fishing trip with a case of beer.

Alcohol trying to get rid of suffering: the elderly can drink to relieve chronic pain, anxiety repay, have fun alone.

What to do

Replace alcoholic beverages soft: water, soda, vegetable juices.
Try different practices for getting rid of stress if you are pulling every night to drink because of stress, we have to find other ways to deal with it. Get out into nature, spend time with friends and family, get a pet.

Find a support group: As with smoking, it helps to communicate with like-minded - throwing or has already refused a drink.

7. Socialize

When the researchers conducted surveys of the most important aspects of the lives of people in age, they generally talk about strong marriage, close relationships with family, reliable friendship and pleasant communication with colleagues.

Most often, it is the presence of a number of people who love us and whom we love, gives life meaning. In lonely old maximum risk of psychological and physiological problems. No one with whom to share the joys and sorrows, no one helps to buy and cook healthy food, there is no one to care for diseases and injuries. All this and reduces life expectancy, and - more importantly - it reduces its quality.

Full human communication: - supports the feeling of demand, - reduces the subjectively perceived age - improves mental health, and - just happy.

Problems that may be facing the elderly

With age, you lose loved ones: leave this life friends, family members, pets and favorite wife (which correlates with a sharp increase in the risk of his own death).

Isolated from society can long stay in the hospital: especially if you did not have well-established social ties.

Even solo meal is not so useful: Lonely elderly start to eat too meager and monotonous.

What to do

Staying as independently as possible, maintain a good social relations: so you will enjoy and autonomy, and support, on which depends largely on a full and happy old age.

Find a hobby group: Arrange family dinners on weekends, sign up for group lessons in the fitness club, visit creative circles, selected to the nature with friends.

Start Your friends any ageAlthough the elderly may seem that it is better to communicate with people of his generation, it is very helpful to have a younger buddies. They charge your energy and add novelty and the elderly can share with them their experience and wisdom.

And a few more tips from Precision Nutrition for people aged:

Simplify your life.

In old age, it is best to focus on what matters most. It's time to let go of illusions, aspirations, and even a relationship that is no longer encouraged.

If funds allow, hire consultants and assistants. Refer to the coach, to exercise safely and effectively; order the delivery of healthy and tasty food; offer young people to earn a neighbor, helping around the house or in the garden.
This allows you to do exactly what brings pleasure, and with those with whom you really want.

find like-minded people

Start dating among people with similar views and hobbies, for example, those with whom you are visiting creative circles. Or at least communicate with the neighbors on the street, at home, on the floor. And do not give up on dialogue with young people - if you do not own grandfather-grandmother, then become a volunteer!

accept change

All life consists of a change. Instead of endlessly fighting with them, learn to accept. Meet them with understanding, relying on the wisdom and love for life.

Many help spiritual practice that brings peace and get rid of fear and anxiety. This can be a meditation with a special breathing, and a simple walk in the park.

Look for something that pleases and brings to life the meaning of

Choose food that is not only full of useful and satisfying tastes. Visit a massage and spa spalon. Read interesting books. Try new - something that has always wanted to do, but as long as it was not possible. Rejoice in all the good that surrounds you - laughter of children in the yard to his own kitchen garden on the windowsill.

Share

One of the best ways to cheer yourself up - to give something to others. An elderly person, for example, can share their experiences, provide useful advice to the young, to teach, to what is familiar. Engage in charity, participate in volunteer movements.

Think about what you want to be remembered by the people, and strive to leave behind as much as possible good.

Those who work with the elderly:

Assess the health, find out about the circumstances of life, ask about the goals and wishes.

With older clients do not need to focus on a narrow task, and in an integrated manner, considering the exercise in the context of the overall picture.

Learn how they eat, how many are moving in everyday life, as the situation in the family, what motivates a lesson and that brings them the most pleasure.

Be tempted to visit a doctor and have a blood test to check the health markers and learn about the potential deficiencies of nutrients.

Avoid common programs, there is no single universal for the elderly. Each unique conditions are added, chosen individually.

Focus on the positive aspects and the fact that you can change

With age, people have accumulated a number of limitations, and although they necessarily should be considered, you should not get hung up on them. Concentrate on what the customer wants and the elderly can be changed. Offers a small but useful steps - "achievements", which will help strengthen the optimism and self-confidence.

Here are the most simple and effective habits:

  • Include protein at each meal
  • Drink enough water
  • Eat as many colorful fruits and vegetables
  • Move at least 10-30 minutes a day

respect age

Although it is necessary to relate respectfully to all clients, some may be much older than the coach. It is not necessary to teach and professionally provide the right information and support. Offers the option of allowing the elderly to choose fitnesistu.

Engage only in the business

If your client has a health problem not related to your area, please refer to the appropriate specialists. Team up with your doctor, psychologist or other professionals - your joint efforts will bring more good by helping people live a long, active and happy life.

A source: precisionnutrition.com
Translation for Zozhnik: Alex Republicommando

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