5 Tips for Healthy Aging

Author

Encompass Health

Posted on

Jul 25, 2023

Book/Edition

Florida - Sarasota, Bradenton & Charlotte Counties

share-this
Share This

Americans today are living much longer than they did a century ago. According to the National Center for Health Statistics, individuals born in 1900 had a life expectancy of 46. In 2020, life expectancy for the US population at birth was 77. Studies suggest this increase in longevity may be due, in part, to the use of prescription medications, as well as healthier behaviors. While living longer is certainly desirable, quality of life is even more important.

While it may not be possible to control every factor as you age, the following steps can help you remain healthy and active into your senior years.

Eat Healthy

Following a healthy diet doesn’t have to be complicated. Opt for a variety of high-quality natural foods that are grown in the ground or foods that have health boosting qualities.

  • Start by adding color to your diet. “Eating the rainbow” is a term used to describe a diet filled with a variety of colorful fruits and vegetables. Colorful foods are packed with vitamins, minerals, antioxidants and phytonutrients. By choosing colorful fruits and vegetables, you increase your chances of getting the nutrients you need.
  • Choose lean proteins. Seafoods, eggs, lean meats, legumes, nuts and seeds are all great sources of protein. Proteins can curb hunger because they are more satisfying. They also aid in building muscle and strengthening bones. Healthy protein has been shown to lower blood pressure and increase metabolism.
  • Be sure to add calcium-rich foods to your diet. Low-fat dairy products such as milk and yogurt are a great source of calcium along with nuts, soybeans and leafy green vegetables. Some foods are frequently fortified with added calcium, including orange juice and cereals.
  • Limit fatty foods, sugary drinks and processed foods to an occasional treat rather than a daily staple. Chemically processed foods, such as pastries, packaged breads, candy, ice cream, pizza and frozen meals, typically have artificial flavoring and refined ingredients. They often contain empty calories with very little nutritional value.
  • Hydrate. While staying hydrated is important at any age, older adults are at greater risk of dehydration due to reduced thirst levels, age-related changes, medical changes, and taking prescription medications including diuretics. Staying hydrated is essential for brain and heart health, preventing kidney stones and urinary tract infections, temperature regulation, and even reducing joint pain.

Stay Active

Aside from maintaining your physical health, regular exercise provides mental health benefits, helps with weight maintenance, lowers the risk of high blood pressure and heart disease, improves sleep, relieves stress, reduces pain, improves balance and flexibility and lowers the risk of chronic health conditions. Look for ways to increase daily activity.

  • Set a goal of 150 minutes of moderate activity per week. If you haven’t been active, start slowly and build. Aerobic exercises that raise your heart rate offer the most benefit. Think dancing, walking briskly, swimming or biking.
  • Add strengthening exercises twice a week. Squats, lunges, stretch bands, wall pushups, step-ups or stair climbing and bicep curls with weights (or even cans of food) are all examples of muscle strengthening exercises. Building and maintaining muscle mass helps prevents falls, increases bone density and improves coordination and mobility.
  • Focus on balance. Stand on one leg with arms outstretched (or hold onto a chair if you are unsteady). Walk in line as if you were on a tightrope. With each step, try to balance on one foot for two to three seconds. Core strengthening exercises also lead to better balance.

Maintain Regular Doctor Visits

It is easy to skip routine medical visits when you are feeling well, but visiting your doctor at regular intervals is a big part of staying healthy. Reasons to keep those appointments:

  • Regular visits make it possible for your doctor to identify problems at the earliest stages when they are easiest to treat. Health screenings can provide valuable information about your overall health.
  • Routine visits allow time for you to get to know your doctor and him to get to know you. Familiarity helps your doctor recognize changes in your health and better understand your needs.
  • Annual lab tests (or lab tests at the interval your doctor determines is best for you) can reveal changes in organ function or other health issues. It can identify the need for more testing or closer monitoring.
  • Cost reduction is another reason to keep those appointments. Treating health conditions before they worsen may help you avoid surgery or other more costly treatments.
  • Closely monitoring chronic health conditions allows your doctor to adjust medications and treatment regimes to keep chronic conditions under control.

Exercise Your Mind

Memory problems and cognitive decline are common in the elderly, but there are steps you can take to help keep your mind sharp.

  • Continue to learn. Learn a new skill or try something that challenges your brain. Do crossword puzzles, jigsaw puzzles, Sudoku, join a book club, learn to play bridge or chess or take up a new hobby. Lifelong learning is a great way to keep your mind engaged and active.
  • Exercise. An added benefit of physical activity is brain health. Look for ways to mix it up when exercising. Take a ballroom dancing class, join a bowling league, exercise outdoors or play a sport. Combining exercise with social interaction offers additional benefit.
  • Find a purpose. Maybe you’ve always wanted to write a book or get your college degree. It’s never too late to reach those goals that once seemed out-of-reach.
  • Practice mindful meditation. Studies have shown that even 10 minutes of meditation can boost brain function and lower anxiety.

Maintain Good Oral Health

Oral health impacts overall health and wellbeing. Daily oral care not only reduces the risk of dental disease, but it can also improve your health. Reasons to practice good oral care:

  • Approximately 68% of adults 65 or older have gum disease.
  • Gum disease and infected teeth can lead to heart disease, dementia, respiratory infection and diabetes complications. Bacteria from the mouth doesn’t just stay there, it travels through the bloodstream impacting other areas of the body.
  • Oral health issues impact your ability to chew and swallow, which can affect your nutritional status and may prevent you from indulging in your favorite foods.
  • Good oral hygiene can prevent problems with gums and teeth. Brush twice a day for two minutes each time. Use a soft bristled toothbrush and replace it every three to four months or when bristles are worn. Floss daily and visit your dentist regularly for check-ups and cleanings.
  • Stop smoking. Smokers produce more plaque which can build-up on the teeth. It also causes staining, gum disease, tooth loss and, in some cases, oral cancer.

The content of this site is for informational purposes only and should not be taken as professional medical advice. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding any medical conditions or treatments.

Other Articles You May Like

Balancing College Savings and Retirement: How to Prioritize Both for a Secure Future

If youre a parent, you want to do everything you can to help your children succeed in life. Therefore, you might think that one of the best things you can do is to save for your childrens college education. And this is certainly admirable, but could it conflict with your ability to prepare for another key goal your own retirement?Of course, this would not be a problem if you had unlimited means, but most of us dont fall into that category. So, given the financial resources and income you do have, how should you approach the college-versus-retirement issue?Fortunately, its not necessarily an either-or scenario. However, it may make sense to prioritize saving for retirement over college, for two reasons.First, your children have a lot more time to pay for college than you have to save for retirement. In addition to any grants or scholarships your children may receive, they might need to take out loans. While its a good idea to keep this debt load as manageable as possible, its also true that most student loans can be repaid over a long period of time.And heres the second point: One of the best gifts you can give your children is to be self-sufficient in your retirement. You could easily spend two, or even three, decades as a retiree, so you will need to build considerable financial resources to pay for all those years. Your adult children will have their own financial needs to address, so youll be doing them a great favor by relieving them of any financial responsibilities on your behalf. Taking these factors into account, you may want to direct most of your saving and investing efforts toward achieving a comfortable retirement. Consequently, think about putting away as much as you can afford into your IRA and 401(k) or other employer-sponsored retirement plan. Even with this focus on retirement, though, you may find opportunities to save and invest for your childrens education. For example, if you receive bonuses or income tax refunds, or your salary goes up, or youre able to free up money from your budget by reducing your debts, you could use these funds to invest in an education savings vehicle, such as a 529 plan. When you invest in a 529 plan, your earnings and withdrawals are federally tax free, provided the money is used for qualified education expenses such as tuition, room and board, books, and computers. Depending on where you live, you may also get some state tax benefits from your 529 plan. And a 529 plan isnt just for college it can be used for K-12 private school tuition costs, plus expenses from qualified apprenticeship programs, such as those found at trade schools eligible for Title IV federal student aid.It might not be easy to save and invest consistently for your retirement and your childrens education. But both goals are worthy after all, retirement can last a long time and college is expensive. So, try to develop a financial strategy that can allow you to make progress in both areas your efforts may well be rewarded.               Chad Choate III, AAMS828 3rd Avenue WestBradenton, FL 34205941-462-2445chad.chaote@edwardjones.com This article was written by Edward Jones for use by your local Edward Jones Financial Advisor. 

Investing During Election Season: Focus on Your Strategy, Not the Ballot

With the presidential election just a few weeks away, the public is naturally interested in not just the outcome but what the results will mean for issues of national importance. As a citizen, you likely share these concerns but how about as an investor? After the votes are counted or even before should you make some moves in anticipation of possible changes in policy?  Lets look at the big picture first, through the lens of history. The financial markets have performed well and at times, not so well under Democratic and Republican presidents alike. And the same is true about which party controlled Congress.While it might be an overstatement to say that decisions made in Washington have no effect on the markets, its not always so easy to draw a direct line between what happens there and how the markets perform. For one thing, political candidates often make promises that are not fulfilled, or, if they are, have different results than intended. Also, other institutions can have a significant impact on the markets. For example, the Federal Reserve, which controls short-term interest rates, can certainly affect many market sectors. And there will always be external events, such as foreign conflicts and even natural disasters, that can make short-term impacts on the investment world.So, rather than making changes to your portfolio in anticipation of what might happen if certain candidates get elected, or even in response to actual policy changes, look to other factors to drive your investment decisions. These factors should include the following: Your goals  You probably have short- and long-term goals youd like to achieve. For your short-term goals, such as a wedding, a down payment on a house or a long vacation, you may want to invest in instruments that provide stability of principal. For your long-term goals, most important of which may be a comfortable retirement, you'll need to own a reasonable number of growth-oriented investments.             Your risk tolerance  When you build and maintain your investment portfolio, you'll need to accommodate your individual risk tolerance. All investments carry some type of risk, but you need to be comfortable with the overall risk level of your investments.             Your time horizon  Where you are in life is an important consideration when investing. When you are young and just starting out in your career, you may be able to focus more on growth, as you have time to overcome the inevitable short-term market downturns. But as you near retirement, you may want to consolidate any gains you may have achieved, and lower your risk level, by moving your portfolio toward a somewhat more conservative approach. Even in retirement, though, you will need some growth potential to stay ahead of inflation.             Your needs for liquidity  As you invest, youll need to maintain an adequate amount of cash and cash equivalents in your holdings. Without this liquidity, you might be forced to sell long-term investments in case you have unexpected expenses.             In any case, when it comes to investing, you may want to pay less attention to what names are on the ballot and instead vote for the longer-term strategies that reflect your needs and goals. Chad Choate III, AAMS828 3rd Avenue WestBradenton, FL  34205941-462-2445chad.chaote@edwardjones.com

Which High Cholesterol Foods to Eat (and Which to Avoid)

Yes, some high cholesterol foods are worth indulging in and beneficial for your health. So, dont pass on the eggs or the full-fat yogurt if you want a nutrition boost. But there are others that should be passionately avoided, like processed meats. These high cholesterol foods can raise your risk for serious health conditions like heart disease.Some confusion abounds about the cholesterol contained in foods, often called dietary cholesterol. Not all dietary cholesterol is bad, and in fact, it is often good for you and packed with nutrition. So dont drop and run when you see a food containing cholesterol. Instead, pause and consider what type of food it is.Here are 7 high cholesterol foods to enjoy and 4 to avoid in the name of good health.Foods 1-7: Healthy High Cholesterol Foods to Enjoy1. EggsDespite all the bad publicity, eggs are a highly nutritious source of protein. But along with all the nutrients you also get about 207 mg of cholesterol per large egg. This is why the media began advising people to avoid them. But the bad press isnt deserved.According to researchers, despite the dietary cholesterol in eggs, they dont raise LDL (or bad) cholesterol and may increase HDL (or good) cholesterol which is great for heart health. While other research suggests its possible for eggs to raise LDL, its generally accepted that 1-2 eggs daily are safe and not problematic for cholesterol levels.2. CheeseWhile cheese is often promoted as a food to be avoided, its still an excellent source of calcium and other nutrients. The reluctance to consume this dairy produce lies in the 20 mg of cholesterol contained in one slice of Swiss cheese, for example.One study found that eating 3 ounces of full-fat cheese every day for 12 weeks didnt raise LDL cholesterol even though this is considered a high intake level for cheese.3. ShellfishShellfish like crab, clams, and shrimp provide large doses of protein, iron, B vitamins, and selenium. This type of seafood is also high in dietary cholesterol. A 3-ounce serving of canned shrimp packs 214 mg of cholesterol. Despite this, shellfish has a very positive impact on your cardiovascular health and may even improve your cognitive and visual health. Rather than clog your arteries with cholesterol, shellfish may actually have a positive impact on your arteries.4. Pasture-Raised SteakPasture-raised steak is an excellent source of protein, vitamins, and minerals. Why pasture-raised? Beef cows raised in pastures produce meat that contains less cholesterol and more omega-3 fatty acids, which help lower inflammation.Red meat is high in saturated fat, making it more likely to raise LDL cholesterol levels. Choosing pasture-raised over feedlot beef is better for your heart health. A 4-ounce serving of pasture-raised steak has 62 mg of cholesterol, while the same size feedlot steak has 100 mg. Most people eat steak that is two or three times this serving size.5. Organ MeatsOrgan meats, like heart, liver, and kidney, are very nutritious but high in cholesterol. Nutrients like the antioxidant CoQ10, iron, zinc, and vitamin B12 are all contained in chicken hearts. And eating just one cup provides 351 mg of cholesterol.Youre better off eating unprocessed meats, including organ meats, in moderation than consuming them sparingly. This means eating some unprocessed red meat is actually more beneficial to your health overall. Most of our modern battles with cholesterol are grounded in our overconsumption of red meat, processed meat, and other processed foods.6. Full-Fat YogurtOne cup of full-fat yogurt contains 31.8 mg of cholesterol along with several nutrients. But dont let the notable dietary cholesterol keep you from enjoying your daily portion of yogurt. According to research, eating more full-fat fermented dairy products reduces LDL cholesterol instead of raising it. It also lowers blood pressure and your risk of stroke, heart disease, and diabetes.7. SardinesNot only are sardines a convenient source of protein, but theyre also packed with nutrients. A 3.75-ounce can of sardines has 131 mg of cholesterol. But it also contains 137% of the daily value for vitamin B12, 63% of vitamin D, and 35% of calcium. Thats a lot of nutrition and a nice load of dietary cholesterol. Despite the cholesterol, sardines have only 1.5 mg of saturated fat.Foods 8-11: High Cholesterol Foods to AvoidSome high cholesterol foods are harmful to your health instead of beneficial. Here are 4 high cholesterol foods to avoid.8. Deep-Fried FoodsIts worth avoiding foods like deep-fried meats and cheese. Theyre high in cholesterol, calories, and may contain trans fats. This combination can increase your risk of heart disease and negatively affect your health in several ways. Eating too much fried food can also increase your risk of heart disease.9. Fast FoodFast food has a bad rap for a good reason. It continues to be a major risk factor for chronic conditions like obesity, diabetes, and heart disease. If you eat a lot of fast food, youre likely to have more belly fat, higher cholesterol and blood pressure, and unstable blood sugar.10. Processed MeatsHigh cholesterol, processed meats like bacon, sausage, and hot dogs should be eaten sparingly. According to one review, just eating an additional 2-ounce serving of processed meat per day produced a 42% higher risk of developing heart disease.11. DessertsThere is a reason theyre so tasty. Theyre loaded with all the bad stuff we hate to love. Desserts like cakes, cookies, ice cream, pastries, and other sweet treats are laden with calories, unhealthy fats, and added sugars. And of course, theyre high in cholesterol.These foods lack necessary nutrients like vitamins, minerals, healthy fats, and protein. They also contain high levels of added sugar that cause obesity and diabetes which can lead to increased cholesterol and heart disease.What Is Cholesterol?Its a waxy substance produced in our bodies and also found in animal products like eggs, dairy, and meat. Cholesterol serves a purpose and is necessary for healthy bodily function. It aids in hormone production, bile production (needed to digest fats), and vitamin D absorption.Your liver makes cholesterol for your bodys use, but you can also take on dietary cholesterol when you eat animal products. Dietary cholesterol is the cholesterol you eat rather than producing naturally. HDL or good cholesterol helps your body process and pass excess cholesterol. LDL or bad cholesterol is what facilitates plaque buildup in your arteries.If you eat extra cholesterol, your body will produce less. The reverse is also true. If you dont eat much cholesterol, your body will increase production to ensure it has what it needs.Is Dietary Cholesterol Bad for Your Health?According to research, dietary cholesterol isnt your enemy. It doesnt significantly raise cholesterol levels in your body. In the general population, no link between dietary cholesterol and heart disease has been found. But it can slightly elevate your cholesterol levels, which isnt an issue for most people.Even in large amounts, most of the population doesnt react to dietary cholesterol. Some people, however, are more affected by cholesterol in foods and are more susceptible to elevated levels.Surprisingly, dietary cholesterol may even improve your LDL-to-HDL ratio, which is the best indicator of your heart disease risk. But its important to remember that just because dietary cholesterol may not be as harmful as you thought, those high-cholesterol foods arent always healthy. So, enjoy your full-fat yogurt in moderation but avoid deep-fried foods. Both contain dietary cholesterol, but one is far healthier than the other.Saturated Fat Linked to High CholesterolThe real enemy seems to be too much saturated fat which triggers your body to make cholesterol even if you dont need it. Even if a food contains no dietary cholesterol, the saturated fat in that food contributes to your daily unhealthy fats intake. Too much can raise your cholesterol.So if youre concerned about high cholesterol, watch labels for the amount of saturated fat youre eating. Choose foods that are lower in saturated but also contain other nutritional benefits. For example, choose a serving of whole milk yogurt over unhealthy desserts.Tips for Lowering Your CholesterolHigh LDL cholesterol can build up in your arteries and increase your heart disease risk. But you can make lifestyle changes to lower elevated cholesterol.Eat more fiberBe more activeLose weightEat more produceStop smokingAnd remember to avoid the four big cholesterol-raising foods: deep fried food, fast food, processed meats, and most desserts. These foods arent harmful because of the dietary cholesterol they contain but because of the high amounts of saturated fats with little other nutritional benefit. Its okay to eat something saturated. So you dont have to avoid dessert every evening. Just be mindful of your daily choices. The average man should consume no more than 30 grams of saturated fat daily to maintain health, and the average woman should have no more than 20 grams.

Local Services By This Author

Encompass Health

Rehabilitation Services 6400 Edgelake Dr., Sarasota, Florida, 34240

At Encompass Health Rehabilitation Hospital of Sarasota, we are dedicated to two fundamental principles: the progress our patients make and the outcomes they achieve. Our commitment to excellence is reflected in our industry-leading performance scores, which demonstrate our unwavering focus on your recovery and well-being.When you arrive at our hospital, we will conduct a comprehensive assessment known as Functional Outcome Measures to determine the level of assistance you require for basic tasks. This assessment serves as a baseline to measure your progress throughout your rehabilitation journey. Based on this evaluation, your rehabilitation team will collaborate with you to establish challenging yet achievable goals and develop a customized treatment plan tailored to your individual needs.Throughout your stay, we will closely monitor your progress, adjusting your treatment plan as needed to optimize your outcomes. Before you discharge from our hospital, we will conduct a follow-up assessment to evaluate the extent of your improvement and ensure that you have the knowledge and resources necessary to continue your recovery journey beyond our walls.Our commitment to quality care is further underscored by our accreditation from the Joint Commission, symbolized by our prestigious Gold Seal of Approval. This accreditation serves as a testament to our adherence to rigorous standards of safety, effectiveness, and patient-centered care.At Encompass Health Rehabilitation Hospital of Sarasota, your well-being is our top priority, and we are honored to be your partner in achieving your rehabilitation goals.

Encompass Health

Rehabilitation Facilities 6400 Edgelake Dr., Sarasota, Florida, 34240

At Encompass Health Rehabilitation Hospital of Sarasota, we are dedicated to two fundamental principles: the progress our patients make and the outcomes they achieve. Our commitment to excellence is reflected in our industry-leading performance scores, which demonstrate our unwavering focus on your recovery and well-being.When you arrive at our hospital, we will conduct a comprehensive assessment known as Functional Outcome Measures to determine the level of assistance you require for basic tasks. This assessment serves as a baseline to measure your progress throughout your rehabilitation journey. Based on this evaluation, your rehabilitation team will collaborate with you to establish challenging yet achievable goals and develop a customized treatment plan tailored to your individual needs.Throughout your stay, we will closely monitor your progress, adjusting your treatment plan as needed to optimize your outcomes. Before you discharge from our hospital, we will conduct a follow-up assessment to evaluate the extent of your improvement and ensure that you have the knowledge and resources necessary to continue your recovery journey beyond our walls.Our commitment to quality care is further underscored by our accreditation from the Joint Commission, symbolized by our prestigious Gold Seal of Approval. This accreditation serves as a testament to our adherence to rigorous standards of safety, effectiveness, and patient-centered care.At Encompass Health Rehabilitation Hospital of Sarasota, your well-being is our top priority, and we are honored to be your partner in achieving your rehabilitation goals.

Encompass Health

Stroke Rehabilitation 6400 Edgelake Dr., Sarasota, Florida, 34240

At Encompass Health Rehabilitation Hospital of Sarasota, we are dedicated to two fundamental principles: the progress our patients make and the outcomes they achieve. Our commitment to excellence is reflected in our industry-leading performance scores, which demonstrate our unwavering focus on your recovery and well-being.When you arrive at our hospital, we will conduct a comprehensive assessment known as Functional Outcome Measures to determine the level of assistance you require for basic tasks. This assessment serves as a baseline to measure your progress throughout your rehabilitation journey. Based on this evaluation, your rehabilitation team will collaborate with you to establish challenging yet achievable goals and develop a customized treatment plan tailored to your individual needs.Throughout your stay, we will closely monitor your progress, adjusting your treatment plan as needed to optimize your outcomes. Before you discharge from our hospital, we will conduct a follow-up assessment to evaluate the extent of your improvement and ensure that you have the knowledge and resources necessary to continue your recovery journey beyond our walls.Our commitment to quality care is further underscored by our accreditation from the Joint Commission, symbolized by our prestigious Gold Seal of Approval. This accreditation serves as a testament to our adherence to rigorous standards of safety, effectiveness, and patient-centered care.At Encompass Health Rehabilitation Hospital of Sarasota, your well-being is our top priority, and we are honored to be your partner in achieving your rehabilitation goals.