According to the World Health Organization, the number of people over the age of 60 is expected to double by 2050. Research into aging has focused on reducing physical risk factors to prevent chronic disease in those who reach old age.
There are some psychosocial activities and health actions that you can take up or increase that are proven to contribute to healthy aging and help you improve your chances of living a good life into your advanced years.
If you want to live a healthy old age, you can follow these tips:
Make smart food choices: Making smart food choices can help protect you from some health problems as you age and may also help improve brain function. The Healthy Eating Guidelines suggest an eating pattern that includes plenty of fresh fruits and vegetables, whole grains, healthy fats, and lean protein. Research shows that a Mediterranean-style eating pattern, which includes fish and seafood, fresh produce, whole grains, healthy fats, and little dairy, may have a positive effect on health. A 2021 study analyzing the eating patterns of more than 21,000 participants found that people who closely followed a Mediterranean diet had a significantly lower risk of sudden cardiac death. Another dietary pattern that may support healthy aging is the MIND diet, which combines a Mediterranean-style eating pattern with the DASH, a low-salt diet. Researchers have found that people who follow the MIND diet closely have better general cognition, as well as the ability to think, learn, and remember clearly, compared to those who follow other eating patterns. Maintaining Social Connections: An essential way to age in a healthy way is to continue to interact with family and friends. Because older adults may experience hearing or vision loss, or be unable to drive at night, it is important that they not allow themselves to feel socially isolated. Social isolation and loneliness can have severe consequences. The National Institute on Aging says social isolation and loneliness have been linked to higher risks of heart disease, obesity, anxiety, depression, cognitive decline, and Alzheimer's disease. While building social networks can boost self-esteem and increase physical activity. An easy way to keep social relationships strong is to call your family once a week. You can also text or email a new friend or social contact every day or two. These simple things enable you to strengthen and nurture your relationships. Learning new things: In a study of people 60 years and older, scientists tried to see if continuous engagement in cognitive learning that required new skills over a period of time would improve cognitive function. The results showed clear evidence that sustained participation in challenging and novel activities enhanced the participants' memory function. It could mean learning a new craft, tool, or skill. Learning in this way may be key to maintaining healthy cognitive function as you age. Dealing with Stress Effectively: We all experience stress at times in our lives. The important thing is to find ways to better manage it to support healthy aging because stress has many negative consequences. Instead of letting stress build up and affect you negatively, incorporate these actions into your daily life to prevent stress: exercise listen to music write and blog challenge negative thoughts and beliefs practice gratitude maintain optimism treat feeling depressed: common causes of depression in older adults An age is the death of a spouse, family member, friend, or pet. Facing health issues, changes in the body, and the natural process of aging can also lead to sadness and depression. But according to the US Centers for Disease Control and Prevention, depression is a medical condition that can be treated by seeking help from professionals, getting the right treatment, or knowing the right tips to manage the condition effectively. Get a good night's sleep: Getting enough sleep helps you stay healthy. Although older adults need the same seven to nine hours of sleep as all adults, they often don't get enough. Nausea or pain can make it difficult to sleep, and some medications can keep you awake. Not getting enough quality sleep can make a person irritable, prone to depression, forgetful, and more likely to fall or other accidents. Sleep quality is important for effective memory function and improved mood. In one study of adults over the age of 65, researchers found that those with poor sleep quality had more difficulty with problem-solving and concentration than those who got good sleep. Quit smoking: No matter your age or how long you've been smoking, research confirms that even if you're 60 or older and have smoked for decades, quitting will improve your health. Quitting smoking at any age will: reduce the risk of cancer, heart attack, stroke and lung disease, improve blood circulation, improve the sense of taste and smell, increase a person's ability to exercise. It's never too late to quit smoking and reap the benefits of breathing easier, having more energy, saving money, and improving health.