To promote a healthy lifestyle and positive aging it is important to have some tools & tips to create a personal lifestyle. It is not easy to continue a healthy lifestyle throughout life. Most people only have periods of being health conscious. The most important rule in life is, to be honest with oneself. Know when it is an unhealthy period and consider the consequences. Do not be stressed from good and bad periods. Be realistic. Every individual from the past and future will pass this, there is no exception to this.
Keep the following rules of life in mind:
Do not believe food gurus. They all lie for their own benefit. This also accounts for healthy profits.
Seek balance in good and bad in everything. Real balance does not exist, try to come as close as possible.
Expect no easy ride, be prepared for the rocky travels.
Everyone dies but should try to postpone it if possible
Every person falls ill. It is impossible to prevent that. Control sickness as much as possible.
If falling ill, even seriously, do not panic, that never helps. Seek possibilities, not limitations.
Every person lives in an environment and has little to no control over it. Health influence may vary. Always try to control these effects even when it is needed to move elsewhere. Try not to get stuck to a single spot on earth as even the birth ground is not sacred anymore. Be flexible.
Social dealing is coherent on being human, try to deal with others more than oppose or confront
The mood is not equal throughout life. It depends on many circumstances.
Life is to be lived. Spend it wisely. Work when needed, rest when useful, be active.
A partner can be a crown, happiness but also gives sadness, stress, and separation. Nothing is permanent.
The human is a social being. Stay connected at all times. Loneliness breaks even the best soul.
Every good relationship is a treasure, treat it like that but expect it to be stolen one day.
These life tips are useful and logical. Probably they are already all known by heart. But are they a part of the individual’s lives already? Here are more seemingly obvious tips. Do not read them all at once. Take this chapter by parts and only use it when needed. It is important to help others with this wisdom as it is universal and can save many lives.
Watch what people eat and drink
It sounds obvious, but having a balanced diet is crucial for good health, energy, and preventing illness. An ideal diet should be low in saturated fat, with fruit and vegetables, whole grains, oily fish, and small amounts of low-fat dairy and lean meat. Do not forget liquid to avoid dehydration, which can make you feel tired and confused. Tea, coffee, and fruit juice also helps to stay hydrated, but avoid sugary fizzy drinks. If drinking alcohol, keep at least two days per week booze-free to give the liver time to recover from the toxic effects of alcohol and do not exceed recommended daily limits for alcohol consumption. Alcohol is a gift of life, something to enjoy by the little, not by the large.
Avoid eating in front of the TV, computer, or another screen. When distracted by external influences there is no longer control over what and how much is eaten. Read the Nutrition Facts label found on food and drink packages to see how many calories and how much fat are in a single serving size of an item. Cook ahead and freeze portions for days when it is not possible to cook every day. Keep frozen or canned vegetables, beans, and fruits on hand for quick and healthy meal add-ons. Make personal storage for when needed and control the expiry dates at least once a year.
“Write What You Bite”
If the middle-aged spread is creeping up —literally— try writing down what is eaten in a food journal. Studies show that people consistently tend to underestimate what they eat and keeping track can give more accurate ideas of how many calories they are consuming and help to see where it is possible to cut back.
Look after teeth and mouth
Brush the teeth twice a day and floss daily. Floss helps to prevent gum disease by removing pieces of food and plaque from between the teeth. If it is left to build up it is possible to notice sore or bleeding gums, and gum disease can be linked to diabetes, strokes, heart disease, and rheumatoid arthritis. Have regular check-ups.
Cut Out Empty Calories
One of the biggest changes to experience in the 30s and 40s is how the body uses and processes calories. The ever feared slowing of the metabolism is somewhat of a reality. “Focus on cutting out empty calories, because they add up quickly and don’t leave the feeling of being full. Avoid wasting nutrient needs on empty calories items like chips, soft drinks, and latte syrups.
Eat Every 4-6 Hours
Not only is it important to kickstart the metabolism first thing in the morning with a healthy breakfast, but it is also advised to eat consistently throughout the day. The best possible timing is to eat every 2 – 3 hours but that is not possible for everyone.
Reach for Antioxidants
From former information, antioxidants are healthy, but the nutrients are especially important when aging to prevent and fight against problems that may arise such as skin damage or even certain cancers. To incorporate antioxidant foods in daily meals is important for the security of muscles and joints but also for other organs. Natural antioxidant support gives the body a steady supply of help and assists in its work of fighting healthy treats.
Daily exercise helps to stay strong and healthy. This lowers the risk of obesity, heart disease, stroke, diabetes, and even cancer. If that was not enough, staying active can boost self-esteem, improve sleep, and gives more energy. Government guidelines recommend that older adults do 150 minutes of moderate-intensity activity per week, as well as strengthening exercises twice a week. For people who are serious with their life and health at least 60 – 90 minutes, a day of moderate to harder level is advised with/under the control of established specialists. In all honesty here one remark is at the place: established specialists are people with life experience, an easy to check the record of personal performance and of appropriate age (over 40 at least but preferred over 50).
Build on strength, not weakness People age due to their strength; they die because of a weakness. The power of life is as it says, a power. When reviewing power as an electrical current it refers to a collection of force greater than its surrounding. In each body, there are strong and weaker organs. Each of these organs has a function. It is important to know which organ is strong and which one weaker. This can be measured by the electrical current of this organ. But what to do with the outcome? Does it matter to know the strength of each organ? Aging is a process of the entire body. The weak and strong parts. When improving the power(s) of the stronger parts the weaker parts will move up in power level also. Improving the power organs reflects directly to all other parts of the body. This is only right when it concerns major organs. If the small organs are strong but the heart is weak, the overall body is weak. Organs and tissues are divided into levels of importance. There is a list of vital organs, supporting and following organs. Each has its priority in the functioning of the body on its own level. The major organs of the body are: The brain, this is the master organ and needs to be kept in good condition muscles. All over the body are muscles which are vitally important for all functioning. Heart & lungs provide the needed food for the musclesLiver & kidneys are the cleaners and provide vital hormones and enzyme stomach & intestines provide the food to fuel all former processesBones & joints keep the body upright moving and supply of red blood cells endocrine system which delivers all vital development and repair coordinators smaller organs and tissues Every person has strong and weaker parts. If the difference is small there is no problem. A real problem occurs when the electrical and function becomes so low that there is a larger difference between the organs and tissues. A strong current difference weakens the stronger organs. There are different methods to measure the different current levels and it is possible to improve the strength to become stronger and the weak to improve. When keeping the current different small it is possible to improve health and reach a higher age.
Balance Disorders—Many older people experience problems with balance and dizziness (vertigo).
There are many different causes of balance disorders. Falls and fall-related injuries (including hip fractures) are serious concerns that can have a significant impact on life and the ability to live independently. According to the Centers for Disease Control and Prevention (CDC), more than one-third of adults 65 years of age and older fall each year, and falls are the leading cause of injury-related death in seniors.
Going to the gym will strengthen the body, and meditating will work out the mind. Research published in JAMA Internal Medicine suggests that taking time to meditate daily can help reduce stress, anxiety, depression, and even pain. If never tried meditating, yoga can be a good practice to start with to help ease into that type of mindful state. All meditation starts with concentration exercises and slowly move to another level. Both concentration and meditation are guided learning sessions.
Take care of your feet
Look after the feet by applying moisturizer to prevent dry skin and cutting toenails straight across. Make sure to have footwear that fits properly and supports the feet. If they are sore it may be tempted to stay in slippers, but a pair of trainers could be a good option as they are more supportive. Contact the GP if the feet become painful, feel extremely hot or cold or if having common problems like corns, bunions, or ingrown toenails.
Sole Support -– As people age, the fat pads on the bottom of their feet compress, creating fatigue and pain. Consider wearing supportive shoes or inserting foot pads for better stability and comfort or socks that have extra padding and a wicking agent to keep feet dry and comfortable.
Sort out sleep
Many have trouble getting – or staying – asleep when getting older. This can leave a person feeling tired and grumpy. Avoid insomnia by cutting down on daytime naps, establishing a bedtime routine, and going to bed at the same time each night. Try a warm drink such as chamomile tea or hot milk before going to bed.
Many adults complain of sleep problems as they age, including insomnia, daytime sleepiness, and frequent waking during the night. But getting older does not automatically bring sleep problems. Poor sleep habits are often the main causes of low-quality sleep in older adults. Fight afternoon fatigue –- Fatigue is a common problem among older adults, especially after lunch. Having a glass of water and a high-antioxidant food like a prune can revitalize the body and stimulate the mind.
Artificial lights at night can suppress the body’s production of melatonin, the hormone that makes sleepy. Use low-wattage bulbs – or exchange for red or blue – where safe to do so and turn off the TV and computer at least one hour before bed.
Make sure the bedroom is quiet, dark, and cool, and the bed is comfortable. Noise, light, and heat can interfere with sleep. Try using an eye mask to help block out the light.
Develop bedtime rituals. A soothing ritual, like taking a bath or playing music will help to wind down.
Go to bed earlier. Adjust the bedtime to match when feeling tired, even if that is earlier than it used to be.
Maintain the brain
Some cognitive decline is a normal part of aging. Most people start with memory recalls that fail. Studies have shown that a lifestyle that includes cognitive stimulation through active learning slows cognitive decline. Never stop learning and challenging the mind! Take dance lessons, learn a new language, attend lectures at a local university, learn to play a musical instrument, or read a book.
Staying healthy through humor, laughter, and play
Laughter is strong medicine for both the body and the mind. It helps to stay balanced, energetic, joyful, and healthy at any age. A sense of humor helps to get through tough times, look outside oneself, laugh at the absurdities of life, and transcend difficulties. Laughter is the Best Medicine
Memory Problems—It is important to know: While some degree of forgetfulness is normal with age,
significant memory loss or cognitive decline is not an inevitable part of normal aging. If a person experiences mental lapses that interfere with daily life, help is needed. Serious memory problems or a decrease in cognitive function may be caused by a treatable, underlying condition—such as dehydration, malnutrition, or sleep deprivation—or a medical problem like Alzheimer’s disease or dementia.
You cannot teach an old dog new tricks.
One of the more damaging myths of aging is that after a certain age, it just will not be able to try anything new or contribute things anymore. The opposite is true. Middle-aged and older adults are just as capable of learning new things and thriving in new environments, plus they have the wisdom that comes with life experience. If believing in and have confidence in oneself, it is possible to set up a positive environment for change no matter what the age.
Continuing ability to find meaning and joy in life.
While aging, life changes, and gradually it is possible to lose things that previously occupied time and gave life purpose. For example, the job may change, retirement, children leave home, or other friends and family move far away. But this is not a time to stop moving forward. Later life can be a time of exciting new adventures if let it.
Cultivate your relationships
Plus, twenty-eight percent of older adults live alone, and living alone is the strongest risk factor for loneliness. Common life changes in older adulthood, such as retirement, health issues, or the loss of a spouse, may lead to social isolation. Maintain communication with family and friends, especially after a significant loss or life change. Schedule a regular time to meet with friends and family – over coffee, during a weekly shared meal, or around a common interest. Reach out to friends who might be isolated or feel lonely. Personal social connection and interactivity save lives, not social apps.
Make community connections
Older adults who engage in meaningful community activities like volunteer work report feeling healthier and less depressed. Tips: Join a planning committee, volunteer, take a trip with friends, play cards at the local senior center, or join a book club. Remember that participating in activities should be fun, not stressful!
Volunteer. Giving back to the community is a wonderful way to strengthen social bonds and meet others, and the meaning and purpose to be founded in helping others enrich and expand life. Volunteering is a natural way to meet others interested in similar activities or who share similar values. Even if mobility becomes limited, it is possible to get involved by volunteering on the phone. Find support groups in times of change. If a loved one is coping with a serious illness or recent loss, it can be extremely helpful to participate in a support group with others undergoing the same challenges.
While aging, stressors change and so does the ability to deal with stress. Long-term stress can damage brain cells and lead to depression. Stress may also cause memory loss, fatigue, and decreased ability to fight off and recover from infection. In fact, it is estimated that more than 90% of illness is either caused or complicated by stress. It is not possible to entirely avoid stressful situations, but people can learn better techniques to cope with stress. Take care when stressed by getting enough sleep, exercising, and eating nutritious foods. Talk to a loved one or counselor about stress, and try some relaxation techniques, such as circular breathing, yoga, or meditation. Remember to always keep things in perspective – try to accept and adapt to the things that cannot be under control.
Focus on the things to be grateful for. The longer a person lives, the more is lost. But while losing people and
things, life becomes even more precious. When one stops taking things for granted and appreciate and enjoy what is still their life offers even more.
Acknowledge and express feelings. Most people have a hard time showing emotions, perhaps feeling that
such a display is inappropriate and weak. But burying feelings can lead to anger, resentment, and depression. Denial is a basic instinct in most cultures. Find healthy ways to process feelings, perhaps by talking with a close friend or writing in a journal or article on social media.
Accept the things that cannot be changed. Many things in life are beyond control. Rather than stressing out
over them, focus on the things that can be controlled such as the way chosen to react to problems. Face limitations with dignity and a healthy sense of humor.
Look for the silver lining. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major
challenges try to look at them as opportunities for personal growth. If personal poor choices contributed to a stressful situation, reflect on them, and learn from mistakes.
One of the best-known ways to keep feeling young is having a positive mental outlook. For a healthier and happier life, surround yourself with positive, vibrant people – and be one. Cheerful people are less likely to get sick. They also live an average of 7.5 years longer. Do the things that make you happy more often and try to let go of negative emotions like anger, guilt, resentment, grief, and shame. Negativity saps vitality and creates stress, which affects health and well-being. If there is a need for guidance in recharging the happy engine, find a qualified therapist or certified coach who can help redirect negative emotions.
Many accidents, illnesses, and common geriatric health care conditions, such as falls, chronic illness, depression, and frailty, are preventable. To prevent illness, get a yearly flu vaccine and wash hands after using the restroom and before handling food. To prevent a fall, complete a home safety checklist, use assistive devices, wear appropriate footwear, get vision checked, take vitamin D and calcium, and get some form of exercise into a daily routine.
Get medications to check. When you are visiting the healthcare professional, bring all of the prescription and
over-the-counter medications, vitamins, herbs, and supplements are taken, or a complete list that notes the names of each, the doses are taken, and how often used. Ask the healthcare provider to review everything brought or put on the list. He or she should make sure they are safe to take, and that they don’t interact in harmful ways with medication or current health problems. The older a person is, and the more medicines are taken, the more likely to experience medication side effects, even from drugs bought over the counter.
Find the right healthcare professional and make the most of the visits. See the healthcare professional
regularly, answer questions frankly, ask any questions without holding back, and follow advice. If there are multiple, chronic health problems, the best is to see a geriatrics healthcare professional—someone with advanced training that prepares to care for the most complex patients.
Coping with change
Coping with change is difficult, no matter how old a person is. The particular challenge for older adults is the sheer number of changes and transitions that start to occur—including children moving away, the loss of parents, friends, and other loved ones, changes to or the end of a career, declining health, and even loss of independence. It is natural to feel those losses. But if that sense of loss is balanced with positive ingredients, that is a formula for staying healthy while aging.
Give up smoking
Smoking is bad for the body and brain. It is linked to a whole range of different health problems, including heart disease, lung cancer, and bronchitis. The good news is that if stop smoking, regardless of age, circulation, lung capacity, and energy levels will improve.
Any form of addiction is in one way or another a life-threatening event. Even the most innocent stamp collection can turn into a complicated addiction. In healthcare, there is a dividing between positive and negative addictions.
Driving safety (Giving up driving means giving up a measure of independence. Seniors may be unwilling
to stop driving, even though continuing to drive can pose a safety risk for themselves and for others.).
Fire/smoke safety (Memory lapses, which are more common in older adults, increase the risk for
household fires caused by cooking, candles, or smoking. It is important to have working smoke detectors and carbon monoxide detectors in the home.)
Extremely hot or cold weather. (Seniors are at increased risk for health problems caused by hot or cold
temperatures, especially when the cooling or heating systems in the homes aren’t functioning properly.) Older adults are at increased risk for certain types of crime, including burglary and fraud—identity theft, fake check, and wire transfer scams, investment and credit card fraud, and fake online charity solicitations.
Unfortunately, many elderlies are at risk for another type of crime that takes place in their home, in the
home of a family member, or in a living facility or nursing home and is committed by people responsible for their care. Called elder abuse, this type of crime can take many forms. Elder abuse can be physical, emotional (psychological), or sexual. It may involve neglect, abandonment, or financial exploitation. Physical elder abuse is the non-accidental use of force against an elderly person that causes injury or pain. It includes hitting, shoving, and kicking, as well as misusing drugs, restraints, or confinements on a person who is elderly.
Emotional or psychological elder abuse can be verbal or non-verbal. It includes intimidation (e.g., through yelling or threatening), humiliation, and ridicule, as well as ignoring, terrorizing, or isolating the elder from family and friends.
Sexual elder abuse involves sexual contact with a senior without personal consent, as well as forcing the elder to view pornographic material, watch sexual acts, or undress.
Neglect and abandonment are the most common type of elder abuse. They involve failing to fulfill care-taking obligations—either intentionally or unintentionally.
Financial exploitation elder abuse involves the unauthorized use of the elder’s assets—funds or property. It also includes health care fraud and abuse, which is carried out by unethical health care providers and involves charging for health care services not provided, overcharging for services, over-or under-medicating, and insurance fraud.
By age 50, most people notice changes to their vision, including a gradual decline in the ability to see
small print or focus on close objects. Common eye problems that can impair vision include cataracts and glaucoma. Hearing loss occurs commonly with aging, often due to exposure to loud noise.
Prepare for end-of-life care
It is hard to predict when health problems might cause a person to become incapacitated and unable to make decisions. That is why many people take steps early to clarify their values about life-sustaining medical treatment and to make wishes known to family members and health care providers. This can be done by completing advance directives such as a “Living Will”—a written order that becomes part of the medical record. Find information about this process through the health plan, lawyer, or senior rights organizations.