Tips to Stay Healthy for Seniors

It is said that health is wealth. As people grow old, they are more prone to health disorders such as obesity, high cholesterol, high blood pressure and heart diseases. Most of these diseases occur due to inactivity and consumption of spicy foods. Aging causes several disorders such as constipation, indigestion and irritable bowel syndromes. Senior citizens may suffer from poor eyesight, hearing loss and fatigue. Therefore, it is necessary to check the blood glucose level, blood pressure level and cholesterol level for a sound health. Given below are a few tips which will help them stay fit and healthy for a long time.

Proper Diet
Food plays a vital role in maintaining a sound health. Nutritious foods like leafy vegetables, cereals, grains, fresh salads, and fruits should be a part of daily diet. It is best to opt for a low fat diet to keep the cholesterol level under control. Besides, seniors should consume lots of spinach, nuts, beans that have enough magnesium necessary to maintain blood pressure.

Adequate Hydration
Water is another important element that keeps a person hydrated and helps in curing diseases such as dehydration and constipation.

Avoid Fast Food
Fast foods or processed foods have adverse effects on the body despite their delicious taste. Therefore, seniors should minimize the intake of processed food. Instead of oily fried foods they should consume boiled, baked, steamed or grilled foods.

Regular Exercise
Exercise keeps the body fit and healthy. Therefore, one should do exercise on a regular basis. Besides, exercises like aerobics can enliven the mind with zest and enthusiasm.

Weight Loss
Senior citizens tend to put on weight because of their sedentary lifestyle. This is bad for their health and can lead to many health hazards such as obesity, unreasonable fatigue and risk of high cholesterol level. Therefore, they should try to lose excess weight by doing exercises and yoga.

Reduce Stress and Anxiety
Senior citizens face a lot of stress as they grow older. Often they are overloaded with varied tensions and insecurities. This anxiety or tension may cause heartburn, panic attacks, acid indigestion and constipation. Therefore it is mandatory for them to reduce the excess amount of stress and anxiety. Relaxation techniques like listening to music, imagining beautiful objects, watching TV, sharing sorrows with near and dear ones may help them to fight against stress. These techniques help in building self-confidence, decisive power and positive thinking.

Physical Activity
Some amount of moderate physical activities such as gardening, cooking, walking, swimming, jogging, etc., are good for health and keep the body fit to fight against diseases.

Avoid Smoking and Alcoholic Drinks
It is known to all that alcohol addiction and cigarette is injurious to health. Therefore, it is better to avoid smoking and consumption of alcoholic drinks.

Laughter Therapy
Laughter is another element that can assist in healthy living. It lifts one’s spirit and provides physiological benefits too.

Regular Health Checkup
A senior citizen should undergo medical checkup on a regular basis. It includes, measuring the blood pressure, ENT and ophthalmic checkup. Those who develop hearing loss can use hearing aids for better hearing effect.

It is very important for senior citizens to keep fit, physically as well as mentally. It is equally important to be realistic and maintain a happy sexual relationship. Here, love, understanding and mutual co-operation between the couple play a major role.

Know the Importance of Healthy Eating

A hectic lifestyle has made it difficult to maintain a healthy food habit, leaving the body vulnerable to health risks. Without realizing, it creates health problems which could lead to diseases. People realize the importance of healthy eating only when they suffer from diseases like malnutrition, obesity, etc.

Human body runs on food and a balanced mixture of food enables a smooth running of the body. Importance of eating healthy foods is that it helps in the body growth, improves body functions, and provides protection from sickness. Everyone, from a child to an adult, needs a healthy eating habit for a better and longer life. Though, most people are aware of the importance of healthy eating habits, only a few tend to follow them.

Why is it Important to Eat Healthy?

The normal growth of the body and its functions are impossible without nutrients. Nutrients from the food provides the cells with the fuel to run the body. A human body without proper nutrients is vulnerable to disease causing viruses and bacteria. The energy required for performing body functions, both mental and physical, comes from the fat reserves of the body.

The imbalance caused by a disrupted fat level in the body can either lead to obesity or malnutrition, both of which is dangerous for the body. A human body suffering from obesity or malnutrition has a high chance of developing many diseases such as heart dysfunction, cancer, diabetes, osteoporosis, and many others.

A healthy diet plan can help the body to remain active for longer periods and allow a healthy living. A healthy and balanced diet helps to maintain the required body weight with increasing general well-being. A healthy diet has a balance of bread, potatoes, cereals, fruits, vegetables, milk, meat, fish or milk/meat alternatives, and minimum quantity of fat and sugar. The body cannot get all the essential nutrients from a single food. The body has to depend on a wide variety of healthy foods with adequate amount of vitamins, minerals, and fiber.

Tips on Healthy Eating

Here are some wonderful tips that will help in maintaining a healthy food habit and ensure a healthier lifestyle.

✥ The right amount of calories to maintain a balance between the calorie intake and calorie expenditure. The average recommended daily need of a body is 2,000 calories though it may differ with age, sex, height, weight, and physical activity.

✥ There should be a wide variety of foods to make the food attractive. The diet should include leafy vegetables, whole grains, pulses, and fruits and others which is not consumed daily.

✥ The portion of food should be moderate, especially when it comes to high-calorie foods. Eating disorders are mainly caused due to high quantity of calories, particularly in restaurants, fast food outlets, etc., can cause an imbalance in the body.

✥ The diet should have plenty of fruits, vegetables, grains, and legumes. The variety of foods should include those foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat and free of cholesterol which can be availed from fresh, local products.

✥ The body needs a lot of water as it helps the body systems flush the waste out of the body, especially the kidneys and bladder, of waste products and toxins. The body should never be allowed to get dehydrated.

✥ There should be a limit in foods which are high in sugar, salt, and refined-grain products. Sugar and salt which is added to a vast array of foods, can aid in body weight gain.

✥ There should be no complete restriction of any foods such as sweets and fried foods. These foods when consumed in moderation can be a part of the overall healthy diet.

✥ A healthy diet with regular exercises can improve energy and feelings of well-being while reducing the risk of diseases. A regular physical activity with exercise and a healthy, eating plan will work without any doubt.

✥ Good food habits will take time to establish and it will be much easier by focusing on one food type or one food at a time.

Steps to a Healthy Eating

✥ While eating make sure that the food is enjoyed by chewing well and savoring every bite slowly.

✥ Always avoid stress while eating as a stressed body leads to digestion problems, colitis, and heartburn.

✥ Always concentrate on the body needs by eating the right quantity of food, enough to satisfy the body needs, rather than stuffing yourself.

✥ Most people are not aware of the importance of eating a healthy breakfast. A heavy breakfast followed by many small healthy snack breaks throughout the day is most recommended. A heavy breakfast enables the body to burn fat much better.

The importance of incorporating healthy eating habits is not just limited to the food that’s eaten, it is also about how it is eaten. A healthy eating habit is possible by choosing and eating nourishing and enjoyable foods.

Tips For Aging Healthily

Aging healthily involves ensuring one’s well-being by providing all-round care, which comprises mental fitness, physical fitness, financial security, and social well-being.
Change comes with time, which is an inevitable fact of life. However, no matter at what stage of life we may be in, we can always opt for a healthier life as we age. Aging healthily involves the incorporation of all-round care that ensures our well-being. This includes staying mentally fit, being financially secure, being socially active, and being healthy and physically fit. Given below are a few tips on how to age healthily.

Stay Mentally Fit
As we age, it is very important to stay mentally youthful and fit. Which is easier said then done, obviously. In fact, for many people the very idea of aging can make them feel old. However, it is vitally important never to let ones sensibilities be overcome by depression. We can keep our mind young and fresh by including social service, intellectual pursuits, recreation, and hobbies in our day-to-day life. Serious age-related mental ailments like Alzheimer’s disease can be kept at bay by regularly exercising, both the mind as well as the body. By seeking challenge and variety in our everyday life and by thinking positively, we certainly can be mentally fit and youthful, no matter what our age may be.

Be Financially Secure
One cannot enjoy old age or retired life without being financially secure. After all, financial support is the basis of practically everything we do. Financial security usually needs prior planning and carried out well in advance. However, there are some measures that can be availed of even after retirement. There are several programs and plans, provided especially by a number of authorities for senior citizens. These programs or plans need to be opted for judiciously and thoughtfully.

Be Socially Active
Retired life can be one of the best times to take part in a variety of social activities and for socializing. According to one’s interest, we can engage in political activities, join associations, and clubs. We can expand our mind and knowledge by traveling all around the world, seeing new places, experiencing different cultures, and meeting new people. One can even opt for some freelance work, which can bring in some money, while keeping one mentally and socially active. One can even promote the well-being of the community we live in, while also keeping ourselves occupied, by getting involved in a variety of welfare programs for the community.

Be Healthy and Physically Fit
Some of the essential factors for remaining healthy right up to one’s old age are leading a life that is free of stress, incorporating a healthy diet which has a balance of all the essential nutrients such as healthy fats, carbohydrates, proteins, minerals, and vitamins, and exercising regularly. Some of the suggestions are walking regularly, consuming vegetables and fruits, eating adequate amounts of fish and meats, taking mineral and vitamin supplements as prescribed by a health professional, taking part in games and recreational activities, and getting adequate amounts of sleep and rest. It is also a good idea to get oneself checked up regularly by a qualified physician and carry out the suggested tests. If there is an inkling of some major illness, thorough and proper diagnosis will have to be done, and also getting treatments accordingly.

Jogging Tips for Helath

Before you start with jogging, I will recommend some jogging tips for women. They will save you from illnesses and injuries, keep you safe, and help you to lead a healthy life.
Like we all know, there are many benefits of jogging. Hence, these days we observe many people have taken up this exercise in a big way. As a woman jogger, there are some health and safety issues you must not neglect.

Jogging Techniques for Women

Great that you have chosen jogging, which is considered to be one of the best aerobic exercises. An important point to note is to know the area you are jogging in. If you are traveling and staying at a hotel, you can ask the hotel staff for information and directions. They will be able to tell you whether it is recommended to go for a jog in that area. Always be on guard, and remember muggers and sexual predators always look for easy targets. If you are listening to music as you jog, there is a possibility that you won’t pay attention to your surroundings and become an easy prey. At the same time, you will not be able to hear vehicles passing by, which will increase your chances of getting into an accident. For these same reasons, it is advisable not to jog at night.

You can choose a jogging partner if you want. Your spouse, neighbor, pet dog, etc., can become your partner. Stick to the main roads as much as possible, and always jog on the opposite side of traffic. If you notice a large dumper or truck, avoid going near it. These are perfect hiding places for people with wrong intentions. As a woman jogger, it is recommended that you carry a safety device, like a small bottle of pepper spray, to protect yourself. You can also think of learning some self defense techniques to guard yourself.

Tips for Beginners

Now, let’s turn our attention towards jogging tips for beginners. Before you start jogging, it is always recommended to talk to your health care professional. Once your doctor gives you the green signal, you can start with this exercise. You may need to start with a brisk walk or power walk so as to bring your fitness level to a certain point, from where you can start jogging. Also, you should buy the shoes that are most appropriate for jogging.

It is common to experience aches and pains as a result of bad shoes. When you are new to jogging, there is a possibility that you will push yourself over the limit. This is the biggest mistake. Never push your body beyond its limit, as chances are high that you will injure yourself. Always carry water while exercising, and have a sip after small intervals to keep your body hydrated. Maintain consistency in your training. You can chalk out a training program for yourself. It can be a 30 minute training thrice a week. When you come to the end of your training session, always taper down your practice so that your muscles relax and cool down. The last tip is to enjoy your jogging sessions.

Tips to Lose Weight

Jogging is no doubt a very good way of losing weight. As a matter of fact, it is a very good cardiovascular exercise. It is more intense than swimming and rowing, hence the number of calories burned are much more as well.

I would like to tell you that although jogging for weight loss is a good idea, you should avoid it if you do not have the required fitness level, as it can lead to injuries. It is always good to chalk out a routine for yourself. At the same time, sticking to it is equally important. A warm up is necessary before you start jogging. Stretching helps a great deal in this regard. You can start with a brisk walk and then start jogging. Pay attention to your posture, as a wrong posture can cause injury. At the end of the exercise session, always perform a few exercises for strength training, as it will help you in weight loss.

If you reach a plateau in your weight loss, you can make changes to your routine. You can start jogging with some weights. The other variation to derive maximum benefits of jogging is to sprint for a couple of minutes in between. It will also help you increase your endurance and stamina.

The mantra to be followed along with all the tips is consistency. Do not skip your routine. If you are diligent, you will certainly achieve your target. There is nothing better than the feeling that one experiences after a good sweat-filled workout, so go ahead, grab a pair of jogging shoes, and hit the track.