How can we stay healthy as we get older?

1. Eat right 

Without the use of supplements, a diet high in fruits, vegetables, whole grains, lean protein, low-fat dairy products, fish, nuts, and olive oil should supply all the vitamins and minerals required. Maintaining a healthy body weight and maintaining a balanced diet with a range of foods is also beneficial.

2. Exercise

To maintain a healthy lifestyle, regular exercise is crucial. Every age group benefits from walking for at least 30 minutes a day, 5 days a week. Due to injuries or joint pain, moderate amounts of activity may become more challenging as you age. Before beginning an exercise regimen if you have arthritis, consult your doctor. You might need to begin gradually and work your way up to more strenuous exercises.

3. Get adequate sleep

Lack of sleep results in mood changes like those brought on by drugs, such as irritability, depression, and anxiety. Insufficient sleep also raises blood pressure and pulse rate, which makes sleep the ideal time for relaxation. Limit naps to no more than two hours, and try to go to bed and wake up at the same times every day.

4. Manage stress

Our bodies are put under additional stress. We can boost our immune system, decrease cholesterol, and control blood sugar levels by managing stress. Stress can be reduced by avoiding harmful stressors like caffeine, alcohol, and smoking, and by thinking positively about oneself.

5. Learn to laugh

Laughter releases tension and releases joyful hormones called endorphins. According to studies, smiling causes the release of dopamine and the bonding hormone oxytocin (associated with pleasure). The impact of laughter on our brains, according to researchers, may actually alter the way our genes are expressed, affecting both the type of person we are and how well we age.

6. Keep learning 

We are simply ageing more slowly rather than getting younger. As you age, learning new things keeps your mind active. Attend classes, work as a library volunteer, or join a reading club.

7. Stay connected

It's critical to maintain social ties, especially after retirement. Relationships provide life comfort, meaning, and tranquilly. Take up golf, knitting, or host a dinner party. Join a church organisation.

8. Have fun

 Don't neglect your sense of humor. Laugh often; it's medicine for a full life.

9. Be strong

Strength training will increase bone density and muscle mass while building endurance. Aim to do three strength workouts per week, lifting weights twice a week and doing cardio once a week.

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