In the last two decades, people have not only been living
longer but they also have been staying much healthier later in life, according
to a recently released study. Previously, researchers found that very poor
health usually hits people in the last several years of life..
1. Fight afternoon fatigue – Fatigue is a common problem
among older adults, especially after lunch. Having a glass of water and a
high-antioxidant food like a prune can revitalize the body and stimulate the
mind.
2. Exercise from the neck up – Keeping the brain active
and fit is imperative to the health of older adults. Not only does it stave off
memory-loss illnesses like Alzheimer’s and dementia, but it also fosters
executive function. Try word games and recall exercises. For example, find 5
red objects during a walk in the neighborhood and recall them when back home.
3. Pole walk – Walking poles allow for more balanced
mobility than walkers or canes. Walking with poles engages the muscles of the
upper torso, which increases upper-body strength and cardiovascular endurance.
Consult a physician before making the switch to poles.
4. Dine in duos – Those who share meals with others eat
less than those who eat alone. This is an easy weight-loss tactic and one that
fosters social interaction and engagement. While this is easy for those aging
in community, older adults aging at home can plan to have meals with family or
friends at least several times a week.
5. Break routine – Routine limits brain stimulation.
Introduce new foods or new ways of eating the same food. For example, replace
canned peaches with freshly sliced ones.
6. Sole Support – As people age, the fat pads on the
bottom of their feet compress, creating fatigue and pain. Consider wearing
supportive shoes or inserting foot pads for better stability and comfort or
socks that have extra padding and a wicking agent to keep feet dry and
comfortable.
7. Fats: Out with the bad, in with the good – Older
adults with an increased genetic risk for dementia can reduce the risk by
increasing the amount of Omega-3 fatty acids in their diet. These fatty acids,
found in fish, nuts, olive oil and green leafy vegetables, can reduce brain
inflammation, a possible cause of Alzheimer’s disease.
8. Decrease salt and increase your salsa – High blood
pressure, which can lead to strokes and a significant decline in cognitive
function, often increases with age. As adults get older, the sense of taste
also fades, leading to a desire for more salt on food to enhance flavor.
Decreasing salt intake by putting down the shaker – and increasing exercise
habits by shaking to a salsa beat – will enhance cardio and cognitive health.
9. Balancing act – In addition to exercises that build
strength and improve flexibility and cardiovascular endurance, make sure to add
balance activities to the daily routine. Good balance requires maintaining a
center of gravity over the base of support. Tai chi, yoga, walking on
challenging surfaces and water exercises all enhance overall balance.
10. Dance like there’s no tomorrow – Older adults
getting regular physical exercise are 60 percent less likely to get dementia.
Exercise increases oxygen to the brain and releases a protein that strengthens
cells and neurons. Dance involves all of the above plus the cerebral activity
present in learning and memory.
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