October 20, 2010

Healthy living tips for seniors: Making your life the best it can be

By Lisa M. Petsche

Although uncontrollable factors like gender, ethnicity and heredity can lead to health challenges increasingly as we age, there is no reason that, with a little thought, we cannot live active and productive lives well into our later years.

That’s because numerous other risk factors are within our control and can significantly influence our quality of life. Follow these lifestyle tips to help preserve your vitality.

Physical care

• Follow a well-balanced diet that meets your body’s nutrition and energy needs. Limit your intake of salt and sugar (look for the hidden content in prepared foods); caffeine; oils and fats—especially saturated fat; red meats, especially higher fat cuts and processed varieties; and refined foods such as instant noodles, white bread and soft drinks. To aid digestion, divide your daily nutritional requirements into five or six small meals—three main ones and two or three snacks. If you are significantly overweight or have a health condition that necessitates a special diet, consult a dietitian for guidance around meal planning.
• Get at least seven hours of sleep each night. Practice good sleep habits, including refraining from eating and drinking close to bedtime, staying away from caffeinated products after noon, avoiding strenuous activity late in the day, keeping to a regular schedule of going to bed and waking, and avoiding over-the-counter sleep aids.
• Get regular medical check-ups. Follow doctor’s orders (for example, monitoring your blood pressure) and take medications exactly as prescribed.
• Quit smoking (ask your doctor about the best way to go about it) and avoid exposure to second-hand smoke.
• Avoid alcohol; otherwise consume no more than one drink per day. Plan ahead so you don’t drink and drive.
• Limit your sun exposure and always use sunscreen outdoors. A wide-brimmed hat is also a must, as are sunglasses that block out 100 percent of ultraviolet (UV) rays.
• Increase your level of physical activity, aiming for 30-60 minutes of moderate activity most, if not every day of the week. Popular exercise options include brisk walking, bicycling, swimming and low-impact aerobics; consult with your doctor, though, before beginning any exercise program. Choose an activity that appeals to you and incorporate it into your daily routine; start slowly, and gradually increase the duration and intensity. Find an exercise partner to help keep you motivated.
• Make your home as safe as possible, to reduce the risk of falls—for example, clear clutter, improve lighting, remove or secure scatter mats and install handrails along stairs.
• Tune in to your body. If something doesn’t look or feel right, see your doctor for an assessment without delay.

Mental self-care

• Keep a positive attitude about life and aging, and associate with people who have a similar outlook. Cultivate an attitude of gratitude.
• Do as much for yourself as possible, to maintain your independence and self-esteem.
• Cultivate a healthy sense of humor. Learn to laugh at your quirks and mistakes and to find amusement in stressful situations.
• Do something you enjoy every day.
• Exercise your mind: Do word puzzles, play card or board games, read, research subjects of interest, travel, learn a new skill, take up a new hobby, sign up for an adult education course.
• Set aside daily time for relaxation.
• Don’t keep problems to yourself—seek support from family members, friends or a counselor.

Social well-being

• Stay connected to friends and relatives through regular visits, phone calls or correspondence.
• If your social network has diminished, make new connections. Take a class, volunteer, join a club. Get to know neighbors and members of groups to which you belong. Pursue friendships with those whose company you enjoy.
• If you live alone and don’t like it, consider taking in a boarder, sharing accommodation with a relative or friend, or moving to a senior living community.
• Spiritual well-being
• Nurture your faith by attending Mass, praying, engaging in spiritual reading, listening to inspirational music or attending a spiritual retreat.
• Do things that provide you with meaning and purpose, such as writing a family history, getting a pet or helping someone you know. Get involved in your parish and the community by volunteering your time and talent.
• Do things that center you and bring inner peace, such as journaling or spending time in nature.

Financial welfare

• Minimize financial stress by setting long-term financial goals, developing and sticking to a budget that will help you achieve them, setting aside money for unexpected expenses (including health-related ones) and investing wisely. Seek advice from a certified financial planner.
• Take a holistic approach to your health, and keep in mind that even modest lifestyle changes can make a difference. Take small steps, build on your success and enjoy how good you feel.

Lisa M. Petsche is a medical social worker and a freelance writer specializing in boomer and senior issues.