One of the most important healthy habits for people over 70 is to move regularly. Regular exercise can help to maintain muscle strength and flexibility, reduce the risk of chronic diseases and improve mood. In addition, it can also help to improve sleep and stimulate memory. It is recommended to do at least 150 minutes of moderate intensity exercise per week, such as walking, cycling or swimming.
Another healthy habit for people over 70 is to follow a healthy and balanced diet. It is important to get enough proteins, fiber, vitamins and minerals and to limit it in salt, sugar and saturated fat. The Nutrition Center recommends eating at least 250 grams of vegetables and 2 pieces of fruit every day, and to opt for whole -grain products, lean dairy and cool fish. By following these healthy habits, people over 70 can improve their health and well-being and enjoy an active and satisfying life.
Dietary guidelines
Healthy food is important for maintaining good health in old age. Here are some food guidelines for people over 70.
Balance in macronutrients
A healthy diet for people over 70 must have a good balance between macronutrients, such as carbohydrates, proteins and fats. It is important to get enough proteins to maintain and support the muscle mass. Choose lean protein sources, such as chicken, fish, lean dairy products, legumes and nuts. Limit the consumption of saturated fats and trans fats and choose healthy fats, such as unsaturated fats that can be found in avocados, nuts, seeds and fatty fish.
Sufficiently fiber
Fiber -rich foods are important for healthy digestion and to regulate blood sugar levels. People over 70 have to strive for at least 25 grams of fiber per day. Fiber -rich foods include whole grains, vegetables, fruit, legumes and nuts.
Hydration and moisture balance
Sufficient hydration is important for the preservation of good health in old age. The elderly often have a reduced feeling of thirst, which can lead to dehydration. That is why it is important to drink enough water, about 1.5 to 2 liters per day. Other moisturizing drinks, such as herbal tea and broth, can also help to maintain the moisture balance. Limit the consumption of caffeinated and alcoholic beverages, because they can lead to dehydration.
With these food guidelines, people over 70 can follow a healthy and balanced diet to maintain and improve their health.
Physical activity
Good physical health is an important aspect of the welfare of people over 70. It is important to exercise regularly to keep the muscles and bones strong and to reduce the risk of chronic diseases. There are two types of physical activities that people over 70 can do: daily exercise and strength and flexibility exercises.
Daily movement
Daily movement is an important part of an active lifestyle. It can be as simple as taking a walk, cycling, shopping, gardening, or other activities that increase the heartbeat. It is recommended to do moderate intensity movement for at least 30 minutes a day, spread throughout the day.
Strength and flexibility
Power and flexibility exercises help to keep the muscles and bones strong and to maintain flexibility. It can be as simple as doing squats, push-ups, or yoga. It is recommended to do strength and flexibility exercises at least twice a week.
It is important to remember that any form of physical activity is better than no activity. It is also important to start with activities that are feasible and to work slowly on increasing the intensity and the duration of the activity.
Mental health
Mental health is just as important as physical health, especially at an older age. It is essential to keep the mind active and to have social interaction to maintain a good mental well -being. Here are some healthy habits for people over 70 to maintain their mental health:
Cognitive stimulation
Cognitive stimulation is an important aspect of mental health. It keeps the mind active and helps to maintain mental sharpness. There are different ways to achieve cognitive stimulation, such as reading books, doing puzzles, playing board games and learning new skills. It is important to choose activities that are challenging, but not too difficult, to prevent frustration.
Another way to get cognitive stimulation is through technology. Computers and tablets offer access to educational programs and games that are specially designed to keep the mind active. It is important to find a healthy balance between technology use and other activities to maintain a healthy lifestyle.
Social interaction
Social interaction is an important part of mental health. Having social contacts can reduce feelings of loneliness and depression. It is important to spend time with friends and family, to participate in social activities and to do volunteer work.
In addition to personal interaction, technology can also help maintain social contacts. Video chat apps such as Skype and Facetime offer the opportunity to communicate with friends and family who live far away. Social media platforms such as Facebook and Twitter also offer opportunities to keep in touch with friends and family.
By including cognitive stimulation and social interaction in their daily routine, people over 70 can retain their mental health and lead an active and satisfying life.
Preventive health care
Healthy aging starts with preventive health care. Regular check-ups and vaccinations are important parts of preventive health care for people over 70.
Regular check-ups
Regular check-ups are important to monitor the health of people over 70. During a check-up, a doctor can detect and treat diseases and disorders early. A doctor can also give advice on healthy habits and lifestyle during a check-up.
Below are some examples of check-ups that people over 70 should consider:
- Blood pressure measurement: High blood pressure can lead to heart disease, strokes and kidney disorders. It is important to have blood pressure measured regularly.
- Cholesterol test: A high cholesterol level can lead to heart disease. A cholesterol test can help detect a high cholesterol level.
- Eye test: Changes in the eyesight are common to aging. An eye test can help detect eye conditions such as cataract and glaucoma.
Vaccinations
Vaccinations are important to prevent infections and diseases. People over 70 should consider getting the following vaccinations:
- Flu shot: the flu shot is important for people over 70 because they have an increased risk of complications due to flu.
- Pneumococcal vaccine: The pneumococcal vaccine can help prevent pneumonia and blood poisoning. It is recommended for people over 70 who have an increased risk of these infections.
By regular check-ups and vaccinations, people over 70 can retain and improve their health.
Sleepy hygiene
A good night's sleep is essential for the health of people over 70. Sleep hygiene can help to get and maintain a good night's sleep. Here are some tips for improving sleep hygiene:
1. Create a suitable environment
Ensure a comfortable sleeping environment. This means that the bedroom must be cool, quiet and dark. Avoid using electronic devices in the bedroom, such as televisions, laptops and mobile phones. These devices can disrupt sleep.
2. Set a fixed sleep schedule
It is important to set a fixed sleep schedule and to adhere to it. This means that people go to bed and get up at the same time every day. This helps to develop a regular sleep pattern.
3. Promote relaxation before going to sleep
Relaxation before going to sleep can help you fall asleep and improve sleep quality. This can be done by taking a warm bath, reading a book, or listening to soothing music.
4. Avoid stimulating activities just before bedtime
Avoid stimulating activities just before bedtime, such as drinking caffeine drinks or watching exciting television programs. This can disrupt sleep.
5. Note food and drinking
Note the power and drink use. Do not eat too heavy just before bedtime and avoid alcohol. This can disrupt sleep.
6. Develop a sleep routine
Develop a sleep routine. This means that certain activities are carried out before bedtime, such as brushing the teeth or reading a book. This helps to develop a regular sleep pattern.
7. Change the lifestyle and habits
Change the lifestyle and habits. This means that people have to eat healthy, exercise regularly and reduce stress. This can help to improve sleep quality.
By following these tips one can improve sleep hygiene and increase sleep quality.
Stress management
Stress can have a negative influence on the health of people over 70. It is important to reduce and control stress to maintain a healthy lifestyle. Below are some tips to reduce stress:
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Regular exercise: Exercise can help to reduce stress and improve mood. It can also help to improve sleep, which in turn can also help to reduce stress.
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Healthy food choices: Making healthy food choices can contribute to reducing stress. Foods rich in vitamin C, magnesium and omega-3 fatty acids can help to reduce stress.
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Sufficient sleep: Sufficient sleep is important for a healthy lifestyle and can help to reduce stress. It is recommended to get at least 7 hours of sleep per night.
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Meditation: Meditation can help to calm the mind and reduce stress. There are many different types of meditation, so it is important to find a type that suits you.
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Yoga: Yoga can help to reduce stress and improve flexibility and strength. It can also help to lower blood pressure and improve mood.
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Breathing exercises: Breathing exercises can help to reduce stress and calm the mind. There are many different types of breathing exercises, so it is important to find a type that suits you.
Reducing stress is important for a healthy lifestyle for people over 70. By integrating regular exercise, making healthy food choices, getting enough sleep, meditating, practicing yoga and doing breathing exercises, people over 70 can lower their stress levels and improve their health.
Medication management
For people over 70 it is important to manage their medication properly. This means that they take their medicines in the right way and are aware of any side effects and interactions with other medicines.
Here are some tips to improve medication management:
- Make a list of all medicines that are taken, including the dosage and the frequency. This can help to prevent medicines from being missed or that too much of a certain medicine is taken.
- Discuss any changes in medicines with a doctor or pharmacist before being implemented. This can help to prevent unintended interactions between medicines.
- Use a medicine box to take medication in the right way and prevent medicines from being missed.
- Make sure that medicines are stored correctly, for example in a cool and dry place. This can help to maintain the effectiveness of medicines and to prevent them from spoiling.
It is important to remember that managing medicines is an important part of maintaining good health in old age. By following these tips, people over 70 can take their medication in the right way and reduce the chance of complications.
Safety and fall prevention
Safety and fall prevention are an important point of attention for people over 70. Because the risk of falling and injury increases as people get older, it is important to take safety measures to prevent accidents. Below are some tips for safety and fall prevention for people over 70.
Make the house safe
One of the most important things that people over 70 can do to stay safe is to ensure that their house is safe. This can be achieved by removing loose carpets, installing handles in the bathroom and installing good lighting throughout the house. Another important step is to ensure that there are no obstacles on the floor, such as shoes or toys.
Stay active
Regular exercise can reduce the risk of falling by keeping the muscles and bones strong. This can be achieved by activities such as walking, swimming, yoga or tai chi. It is important to choose activities that are suitable for the individual physical condition and to practice regularly.
Check medicines
Some medicines can cause dizziness or sleepiness, which can increase the risk of falling. People over 70 must regularly check their medicines and discuss with their doctor whether there are side effects that can increase the risk of falling.
Provide a healthy diet
A healthy diet can help to keep the bones strong and reduce the risk of falling. People over 70 have to follow a diet that is rich in calcium and vitamin D, which are important for the health of bones. It is also important to drink enough water to prevent dehydration, which can lead to dizziness and increase the risk of falling.
Meaning and hobbies
Meaning and hobbies are important for the well-being of people over 70. Having a hobby can help to keep the mind active and can contribute to a sense of satisfaction. Below are some healthy hobbies that people over 70 can consider.
Read
Reading is a great hobby for people over 70. It can help to keep the mind active and can contribute to a sense of relaxation. Moreover, reading can increase knowledge and develop new interests. It is important to remember that reading not only includes books, but also magazines, newspapers and other informative materials.
Gardening
Gardening is another great hobby for people over 70. It can help to remain physically active and can contribute to a sense of satisfaction. Moreover, gardening can help to reduce stress and improve mood. It is important to remember that gardening can not only be done outside, but also indoors with house plants.
Photography
Photography is a great hobby for people over 70 who are interested in art and creativity. It can help to keep the mind active and can contribute to a sense of satisfaction. Moreover, photography can help to capture memories and share it with family and friends. It is important to remember that photography can not only be practiced professionally, but also as a hobby with a smartphone or a simple camera.
