Tips For Healthy Living As You Age

14 Ways To Improve Your Health As You Age

Healthy Living Doesn’t Have To Be Rocket Science

14 Ways to Improve Your Health As You Age

  1. 1.  Eat Food That Is Good For You

  2. 2.  Get The Vitamins and Minerals Your Body Needs

  3. 3.  Exercise Regularly and Increase Your Physical Activity

  4. 4.  Maintain  A Healthy Weight

  5. 5.  Be Good To Your Bones

  6. 6.  Say No To Illegal Drugs, Smoking & Secondhand Smoke

  7. 7.  Limit The Amount Of Alcohol You Drink

  8. 8.  See Your Doctor & Practice Preventative Medicine

  9. 9.  Take Care of Your Teeth & Visit The Dentist Regularly

  10. 10. Get Enough Sleep

  11. 11. Keep Mentally Active

  12. 12. Stay Socially Connected

  13. 13. Find Effective Ways To Manage Stress

  14. 14. Make Laughter & Humor a Part of Your Everyday Life 

Healthy living is choosing to live your life in a way that promotes your own good health.  It means doing things that make your life better and avoiding things that are harmful to you.  It’s much more about using common sense in what you do every day - with, to and for your body - than it is about the latest breakthrough in science, medicine, prescription drug research or surgical procedures.

A Closer Look At The 14 Ways

You Can Improve Your Health As You Age

1.   Eat Food That Is Good For You

Healthy Food Is As Good As or Better Than Medicine.

Good nutrition means more than consuming less fat. It’s knowing the difference between good and bad fats, paying more attention to the variety and proportions of the foods you eat and making good nutritional choices a habit (the hard part for most people). If you’ve had poor habits for a long time, you won’t be able to change overnight, but you can succeed if you improve your diet gradually.

2.   Get the Vitamins And Minerals Your Body Needs   

Get Your Minimum Daily Requirement of Essential Vitamins and Minerals - Preferably In The Healthy Food You Eat.

Deficiencies in Vitamin B12 - common in people over 60 - can result in dementia and memory loss.

Calcium is also important in this age group.  It not only guards against osteoporosis but may also help prevent the most common type of stroke as you age.

Check with your doctor to see if you need to supplement these - or any other vitamins or minerals in your diet:

  1.     Vitamin C (1,200 mg/day),

  2.     Vitamin E (400 IU/day)

  3.     Calcium (1,200–1,500 mg/day),

  4.     Vitamin D (400–600 IU/day)

  5.     Folate (400 mcg/day),

  6.     Vitamin B6 (1.6 mg/day) and

  7.     Vitamin B12 (2.4mcg/day)


3.   Exercise And Increase Your Physical Activity

Exercising and staying physically active as you age is one of the best things you can do to safeguard your health.

Even modest amounts of regular exercise - as little as 2 twenty-minute walks a day - does your body and mind a world of good.

For best results, always check with your doctor before you establish or make major changes in your exercise routine.   Build exercises into your routine for each of these body needs:

  1.     Cardio vascular endurance

  2.     Core body strength

  3.     Balance

  4.     Flexibility

As with everything you do, use common sense, moderation and listen to your body when you exercise.

4.   Maintain A Healthy Weight

Don’t Just Watch Your Weight: Do Something About It!

Obesity and carrying around extra weight can lead to serious health problems and shorten your life.  Even 10 - 15 pounds  of extra weight can pose an unnecessary risk, especially if it’s sitting mostly around your middle.

Your metabolism slows down as you age, so you’re not burning as many calories you once did.

That means you should be cutting down on

  1.      How much you eat; or

  2.      Stepping up your exercise; or

  3.      Both


5.   Be Good To Your Bones

Healthy Bones Are Critical For Both Women & Men

One in every two females and one in every three males will suffer an osteoporosis-related fracture after the age of 60.

For Women

  1.    Don’t wait until after menopause to address your risk for

     osteoporosis. You start losing bone density at least 10

     years before menopause.

  1.   As you approach menopause, discuss hormone replacement

    therapy with your doctor, and determine together what’s    

    best for you.   

For Men

  1.    Don’t think you’re immune to osteoporosis.

  2.    Although the risk increases more slowly, by the time you    

     reach your seventies the risk is just as great as a woman’s. 

For Strong, Healthy Bones, Both Men & Women Need To:

  1.     Stop smoking if you smoke.

  2.     Get enough calcium and vitamin D every day.

  3.     Do regular weight-bearing exercise throughout your life. 

6.   No Smoking, Secondhand Smoke or Illegal Drugs

It Can’t Be Emphasized Enough: Smoking, Secondhand Smoke & Illegal Drugs Are Harmful To Your Good Health

Heart disease, stroke and cancer are the leading causes of death - and smoking is a significant contributing factor to each of these serious medical conditions.

Quitting smoking is hard, but not impossible.  Get help if you need help and support to quit smoking.  It will make a world of difference in the quality of your health and life.

Passive smoking and secondhand smoke can be almost as deadly as the act of smoking itself. 

  1.     Sitting in smoke-filled rooms over extended periods of time

      does affect your health and may shorten your life.

  1.     Dr Michael Roizen of the University of Chicago estimates

      that breathing in smoke for one hour equals smoking four

      cigarettes yourself.

7.   Limit The Amount Of Alcohol You Drink

The older you get, the more alcohol tends to affect you.

A daily glass of wine may help lower your risk of heart disease and stroke; but don’t start drinking to gain these benefits. (Exercise and diet can help you achieve the same results.)

  1.   Over-consumption of alcohol (especially for women)    

    increases the risk of developing breast cancer later in life.

8.  See Your Doctor & Practice Preventative Medicine

Be proactive about seeing your doctor, manage any chronic conditions you have and take advantage of preventative medicine to improve your health.

Many people hate to see the doctor, but he or she can be your best friend when it comes to anticipating and preventing health problems.

Getting your blood pressure checked regularly can help prevent serious cardiovascular and kidney problems.

  1.    Yearly flu shots can ward off not only the flu but also the

     complications that can come with it.

  1.    Managing your health and anticipating possible health    

     problems as they arise gives you time to take action when or

     if it is needed.

  1.    Getting your blood pressure checked regularly can help

     prevent serious cardiovascular and kidney problems later on

  1.    Yearly flu shots can help prevent the flu and also the

     complications that often accompany it.

9.  Take Care Of Your Teeth & Visit The Dentist

If you want to keep your teeth as you age, see your dentist regularly, get annual dental checkups and have your teeth cleaned at least once a year.

  1.    Brush your teeth after you eat

  2.    Floss your teeth daily

Gum disease (periodontitis), tooth infections and other dental diseases often go undetected.  These infections, when not treated, can move to the heart and cause serious problems.

More than 33% of adults over 55 have untreated dental problems and/or infections; and more than 41% of adults over 55 have untreated periodontal disease (gum disease).

  1.    Have your dentist check for gum disease at your checkup.

  2.    Learn more about periodontal disease and how to prevent it.


10.   Get Enough Rest And Sleep

Getting enough sleep on a regular basis is crucial to good health and aging well.

Restful, deep sleep is linked to proper immune system functions, cardiovascular health and higher quality of life.

  1.     Try to maintain a regular bedtime/ sleep schedule.

  2.     Learn more about your changing sleep patterns and what        

      adjustments work best for you when you can’t sleep.

  1.     Even when sleep is elusive, you can help repair both your

      mind and body by teaching yourself how to relax.

  1.     Practicing relaxation techniques and establishing a bedtime     

      ritual helps prepare your body and mind for sleep.

Find more healthy ways to improve your sleep Click Here.

11.  Stay Mentally Active

Your mind exerts considerable power over not only your thoughts and emotions, but also over your physical health.

Good Health includes a healthy, active mind. It is important to  to use your mind in positive ways and stay actively engaged with your mind as well as your with your body.

  1.   Break out of old routines that drag you down.

  2.   Stimulate your mind by trying something new every day.

  3.   Include social, physical, mental and relaxing activities in your     

    schedule every day.

12.  Keep Up Your Social & Community Connections

The more people you interact with every day the better it is.

According to the most recent medical research, maintaining ties that bind you to others - to family and friends both old and new - is much more important than previously thought.

You are more likely to weather physical illness, stress and emotional problems - and get more enjoyment out of life - when you are part of a strong a strong social support community.

  1.   A healthy social life contributes to a longer, happier life.           

  2.   It also helps reduce doctor and hospital visits in older adults.   


13.  De-stress Your Life

Long periods of stress can have bad effects on your health.

Stress is what you feel when you have to handle more than you are used to.  It speeds up your heart, makes you breathe faster and gives you a short-term burst of energy.

  1. Stress is linked to headaches, upset stomachs and back pain.

  2.   Stress makes rest and sleep difficult.

  3.   If you already have a health problem, it can make it worse.

  4.   Stress can make you moody, tense and/or depressed.

  5.   It affects your relationships, work and physical performance.

There are many ways to manage stress and improve your overall health at the same time.  Here are just a few: 

  1.   Determine what is causing the stress in your life and face it

  2.   Be honest about what helps reduce stress and what doesn’t

  3.   Find better ways to cope with your stress.  (Exercise?)

  4.   Try out new ways to relieve the harmful effects of stress.       

  5.   Prioritize tasks & use a schedule to better manage your time.

  6.   Eliminate or delegate trivial tasks that increase your stress.

  7.   Take care of yourself and ask for help when you need it.

  8.   Rest. Eat healthy food. Don’t smoke. Limit your alcohol.

  9.   Work on letting go of things you can’t change.

  10.   Learn to say “no” to things you can’t or don’t want to do.

  11.   Explain your needs and concerns to others relieves stress.

  12.   Communicate your feelings to others thoughtfully, tactfully.

14.  Make Laughter And Humor Parts Of Daily Life

Laughter gives you physical and emotional release

From the challenges of the day.

It heals your body

And lifts your spirits.

It frees your mind from your aches and pains,

And the worries and burdens that can overwhelm a person.

So take a minute laugh a few times a day

To laugh until you cry

And, if you need to, cry until you laugh. 

To view this chart containing the recommended daily allowances (RDAs) of the vitamins and minerals our bodies need to maintain good health, Click Here.

See what harmful effects smoking can have on your body.  (It’s not pretty.)

Identify and resolve the stress-causers in your life and look for ways to minimize them. De-stressing is a path to better health and happiness for you.

Limit your alcohol intake.

Daily exercise means a healthier body, mind & spirit, and a happier you.

Obesity is a serious threat to your good health & longevity.

Great bones get their daily requirement of calcium . . .

. . . and regular exercise!

Smoking is neither pretty or healthy  for men or women - no matter what their age is.

See your doctor regularly.

Work with your health team to improve your health as you age.

Make sure to get annual dental checkups and  teeth cleanings.

A good night’s sleep helps contribute to improved health.

Staying active in mind and body is key to maintaining good health.

Don’t let age isolate you.  Live a little!  Keep in touch and get together with friends and family.  It’s the best medicine you can take.

Feeling a little stressed lately?Find ways to de-stress your life.

Ask yourself this question:

Is it time to scale down?


It’s so good for your body.


It’s so good for your mind.

AsYou Age’s 5 Best Things About Laughter

  1. 1.   It’s available to everyone for free.

  2. 2.   You can use as much as you need.

  3. 3.   You can use it as often as you want.

  4. 4.   You can use it every day.

  5. 5.   You don’t need a prescription for it. 


It’s so very good for your soul.

Make eating food that is good for you a habit

Click Here to learn more about Gum disease and Periodontitis.

The health benefits of laughter are profound

  1.    It strengthens the immune system.

  2.    It reduces food cravings.

  3.    It increases one’s threshold for pain.

  4.    It helps relieve stress.

  5.    It can even help people heal more quickly.

Laughter gives your gut an internal workout.  A good belly laugh exercises the diaphragm, contracts the abs and gives the shoulders a good workout.  It leaves the muscles more relaxed afterward, and even provides exercise for the heart.

Laughter distracts us.  It enables us to divert our perspective away from negative emotions and helps us refocus on more healthier emotions and activities.  It helps us view difficulties and challenges in a less threatening, more positive light.

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