There are many suggestions and recommendations out there about aging healthily. However, not all of them have a foundation in science. The tips listed here have been put forward by medical professionals based on years of study and research.
1. Select an Appropriate Diet
As you grow older, your diet needs to change. Older adults are in a special time when they need more nutrients but fewer calories. That means making diet changes such as including more fiber, calcium, vitamins, and lean protein in your meals.
It’s important to note that Blacks are more prone to diabetes and heart disease. These illnesses have been linked to a number of factors including poor diet choices so controlling what you eat can make quite the health difference.
2. Get the Rest You Need
According to sleep experts, the amount of sleep a person needs can change over time. However, if you’re between the ages of 18 and 65, you should get 7-8 hours of sleep each night. Many sleep studies have linked sleeping well with a reduction in heart disease, neurodegenerative diseases, and mood disorders.
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Unfortunately, as you get older it can be harder to get a good night’s rest. Health professionals have seen that older adults have trouble maintaining deep sleep and wake up easily. If that sounds like you, consider creating an effective bedtime routine and talking to your doctor about possible solutions.
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3. Keep as Active as Possible
The health benefits of exercise have been well documented. People who make time for exercise increase their brain power, increase their muscle strength, maintain a healthy weight, and are more likely to keep chronic illnesses at bay. However, that doesn’t mean it’s easy to accomplish.
The key to keeping active is to find the right type of exercise for you. Walking, jogging, and biking are great cardio exercises. If you’re not there yet, then how about trying yoga or tai chi? Whichever you choose, you’ll be able to build muscle while releasing stress.
4. Drop Unhealthy Habits
Aging well is determined by what you do as well as what you don’t do. Two of the terrible habits that need to go are smoking and drinking too much alcohol. Smoking is linked to heart, lung, and gum disease. Drinking too much alcohol has also been linked to high blood pressure, heart disease, and digestive issues.
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The best thing to do is to drop those unhealthy habits. If you’re having trouble with that, consult your doctor and reach out to
