GO STRONG INTO YOUR GOLDEN YEARS
Ageing is a natural phenomenon of every human. The years of retirement, usually after 65 years are referred to as golden years. It is important that we stay healthy and active as we advance in age, despite the myths associated with ageing. It is reasonable to believe that the various body cell degradations associated with ageing are responsible for the alterations in normal body functioning, hence the years are characterized by myriads of illnesses. It is a delight to let you know that many of these illnesses are truly evitable, provided we make the choice. Besides, we have the sure promises of Christ to lay hold on. Making the right choices now would make living in those years quite an easy stride.
Here are some simple ways you can live with the aim of growing strong into your golden years.
1. Get Moving
Many job roles now involve spending a large part of the day sitting down, and in vehicles commuting. Sedentary employees are at risk of gradual deterioration in health – blood circulation if they do not exercise or do not lead a physically active life. If you happen to be in this category, ensure you reduce the time you spend “just” sitting. Five minutes of more vigorous activity, such as walking for every 40 to 50 minutes of sitting, can provide you protection. Also, find time for walking, running, swimming, strength training for at least 30 minutes a day. Regular physical activity significantly improves strength, balance, endurance, and flexibility. It prevents common illnesses peculiar to the geriatric population. You may not see the effect now. But, exercising would make you have physical independence and you’ll be able to handle your tasks on your own during your golden years.
To enjoy exercising, get a buddy, join a gym, purchase home exercise equipment if you can. Just do anything to ensure the goal is achievable.
2. Eat Healthily
If I may ask, what is your eating pattern? What constitutes your daily meal? Research has revealed the detrimental habit of indulgence in fast foods, skipping meals the way ropes are skipped amongst young adults. Unhealthy eating habits can lead to health issues such as malnutrition, poor digestion, inflammation, unwanted weight gain and obesity.
A single plate of a meal should consist of vegetables, fruits, protein, grains and dairy, no matter how small. It is best to focus on fruits, vary your vegetables, make at least half of your grains whole, always stay hydrated. Processed foods and diets low in sugar help decrease the risk for diabetes and heart disease. Ensure you invest your time (in cooking) and resources in your dieting. I am certain great returns on investment await you now and in the future.
3. Don’t Forget your Sleep
Sleep plays an important role in maintaining brain health and lowers the risk of age-related cognitive decline. Sleep significantly improves the immune system by repairing the functions of cells needed to fight diseases. Inadequate or poor sleep disrupts hormone levels (serotonin, dopamine and cortisol) leading to irritability and stress. If insomnia is chronic, depression or anxiety could be developed. In fact, moderate sleep deprivation is compared to being under the influence of alcohol. You can imagine how malicious alcohol is to general health. You should aim to sleep seven to eight hours every night. By so doing, your cells are preserved.
4. Learn Self-Care
There is a high tendency to neglect one’s care in this ever-busy world. Work takes almost the whole day, then you get on to the noisy online world making it almost impossible to keep your heart focused. Scale yourself high on the priority list. Your job might continue if you leave. If you take time off those Whatsapp groups, Whatsapp will not crash. Restrategise. Engage in things that give you peace. Have a faith practice. Maintain good relationships with family and friends. Friends, family and fun are some of the bedrocks of a happy retirement, Meaningful relationships improve mental and physical longevity. Volunteer in the community.
5. Lower your stress
We are daily faced with countless stressors that predispose one to premature ageing and heart disease. However, to go strong, do not allow your stress(es) to get to you. Whenever you are worked up or feel anxious, use relaxation techniques, such as deep breathing exercises and meditation. These techniques engage both the brain and heart and are very helpful. You can also exercise, sleep or talk to a friend to destress.
6. Drink Plenty of water
Drinking water is a therapy on its own. It helps improve energy levels and brain function. Drinking water has been implicated to prevent kidney diseases, dysuria and other kinds of infections. It also ensures your skin looks healthier. Take your bottle everywhere you go.
7. See a doctor regularly
You do not have to wait to be sick before reaching out for help. Regular check-ups help find potential health issues before they become a problem and even prevent eventual occurrence. Early detection of diseases gives you the best chance for getting treatment to curb the progression of the threatening illnesses. Your eyes, teeth, blood pressure, blood glucose are calling for checks.
Thankfully, medical Check-ups are almost free in some Pharmacies and clinics, do gift yourself one today.