10 Actions for Better Health & Aging
Simple steps can lead to a healthier, longer life.
Written by Jill Biggins Gerbracht
As we head into the new year, embracing a proactive approach to better health and aging can be more than just a resolution. It can be an investment in your well-being and vitality. The start of the calendar year is an excellent time to reflect on the past and project for the future. And as we age, it can inspire us to better our health and thrive in the months ahead.
If better health while aging is important to you, here are 10 things you can do in the coming year.
1) Do exercises that promote strength and balance.
Poor leg strength and balance are common causes of falls in older adults. Working to maintain this is especially important for older adults to avoid falling and serious injury. If you want to learn more, Torrance Memorial offers stretch, strength and balance classes (see pages 12 & 14).
2) Socialize to contribute and nourish your soul.
Research has proven relationships and contributing to the world are key to maintaining well-being while aging. Find ways to connect more with others in social settings to avoid feeling isolated, or con-sider volunteering—an excellent way to connect and bring purpose to one’s life. For information about volunteer opportunities at Torrance Memorial, visit TorranceMemorial.org/volunteer.
3) Walk more.
Walking is a great way to stay active. It’s also a form of exercise that can be com-bined with socializing by walking with a friend or neighbor. Try using a step-tracker (you may have an app on your phone) to find out how many steps you are taking each day. Try to increase your walking as time goes by. Research shows walking at least 6,000 steps per day is associated with less arthritis
4) Eat a healthy diet.
Healthy eating is an important part of healthy aging. A healthy diet can help support muscles and strengthen bones. Incorporating a variety of fresh fruits and vegetables, whole grains, healthy fats and lean proteins can also help boost immunity and lower the risk of heart disease, high blood pressure, diabetes, stroke and some cancers.
5) Review your medications and identify those no longer necessary.
To avoid excess risk or harm from medications, it’s best to periodically review the purpose and dosing of all medications. You will need to work with your doctor or pharmacist to do this. Some medications can contribute to cognitive decline and balance, so there is double benefit in spotting and minimizing these drugs.
6) Get good sleep.
Lack of sleep impacts your memory, emotions, weight and even appearance. The older you get, the harder it can be to fall and stay asleep—but you still need the same number of hours. According to the National Sleep Foundation, most sleep problems are a result of snoring, medication side effects and underlying medical conditions, such as acid reflux, depression and prostate problems. Addressing those issues with your doctor is a good start. You can also enjoy more satisfying sleep by creating a calming space, dedicating enough time for sleep and practicing relaxation techniques.
7) Drink more water every day.
Proper hydration is important and a key component of good health. It is recommended women drink up to 92 ounces, or 11½ cups, of water per day and men drink 124 ounces, or 15½ cups.
8) Stay engaged in activities to maintain cognitive and emotional health.
Research on the connection between intellectual engagement and brain health is not yet conclusive, but people who participate in meaningful activities report feeling healthier and happier. Activities such as reading, playing games, learning a new skill and working can all contribute to well-being.
9) Spend one night a week doing something that makes you happy.
Self-care looks different for everyone—it could be giving yourself a facial, treating yourself to takeout, taking a sudsy bubble bath or tidying your bedroom. Take time for yourself and do something that makes you feel good.
10) Get out and do life.
Make a list of things you want to do in life. It could be to embark on a special trip, take up a new hobby, plan an outing with a friend or try something new you’ve always wanted to do. Create a “bucket list” of sorts and start doing some of the things you have been putting off.
By integrating some or all these practices into your routine, you aren’t just adding years to your life but also quality to your years—making the journey of aging a fulfilling and vibrant experience.
