As the weather begins to warm and the world around us is rejuvenated, spring may also leave you feeling inspired to reinvigorate your own life. Whether you live independently, in an assisted community or are a caregiver, these tips for seniors’ health and wellness can help you get started on making positive changes. Try incorporating the tips below to improve health and wellness, and make your quality of life top priority this year.
Adults 65 or older make up a larger part of the population than ever before, and this is only expected to further increase. By 2060, there are expected to be 94.7 million seniors in the United States, making up approximately 25% of the population. Along with aging comes an increased risk of chronic disease and complications from illness. Though genetics and family history are outside of our control, there are steps you can take to improve your health and help safeguard against chronic conditions. Mental health is just as important to your physical health, and the two are often correlated. Staying social and maintaining connections with friends and family can make it easier to keep active and enrich your days. Taking care of your body and mind can help you feel better inside and out.
Spring is the season of new life, and this includes many fruits and vegetables that come back into season in springtime. Produce like asparagus, cucumbers, radishes, peppers, sweet potatoes, and strawberries, just to name a few, all are in season in the spring. As so many varieties of fruits and greens are available again, this makes spring the perfect time to easily find fresh and organic foods to incorporate into your diet. Making changes to your diet can have long term positive effects on your overall health. Consider swapping out processed foods for fresh ingredients, limiting red meat, and incorporating sources of healthy fats like avocado or fish. Making these changes and eating seven to 10 servings of fruits and vegetables each day can help reduce your risk of chronic illnesses like heart disease, diabetes, cancer and dementia.
As the weather warms up with spring’s arrival, it is especially important to stay hydrated. With aging, the ability to notice thirst may begin to decline. This means that it can be difficult for seniors to drink enough water and prone to dehydration. Drinking water throughout the day is the best way to stay hydrated, but this can be difficult to remember to do or for those who prefer flavored beverages. A couple of tricks to make it easier for you to increase your water intake are to carry a water bottle with you and try adding fresh or frozen fruit to add a boost of flavor. A simple way to calculate how much water you need to drink each day is to take half your body weight and drink that amount in ounces of water.
Dehydration can make you more vulnerable to fatigue as well as memory loss or poor concentration. You can further boost your daily water intake by eating foods that are rich in moisture, like watermelon or cucumber. Factors like exercise, weather, or medication use can impact how much water you need, so it is recommended to check with your physician to ensure you are getting enough fluids for your unique needs.
Spring is generally the worst season for airborne allergies. With the beautiful plants that come into bloom during springtime also comes an increased release of pollen. If you are afflicted by allergies, your body then responds by releasing histamine. Histamine is a chemical released into your bloodstream that causes sneezing, runny nose, coughing and itchy eyes. While over-the-counter medications may offer temporary relief, it is recommended to check in with your physician for a more specialized treatment and to avoid being stuck indoors due to your allergies. To minimize allergies, keep windows closed and wear sunglasses when outside to help mitigate exposure to pollen.
The increase in pollen is the culprit for the majority of seasonal allergies. Tree and grass pollen are the most prevalent allergens in Spring and Summer. Even if you are prone to seasonal allergies, there are factors that can influence how affected you are or that may worsen symptoms. Air quality, immune health and how long you are exposed to pollen can all influence allergies. If allergies are plaguing you, do not try to tough it out or leave symptoms untreated as this can lead to breathing difficulties, sinus infections or colds.
As we age, many people begin to slow down or exercise less. However, daily physical activity can be key to ensuring future health, especially for seniors. Reduced physical activity is a main cause of decreased strength and stamina. Whether you want to maintain your health or manage health concerns, exercise is beneficial for everyone’s mind and body. Exercise not only reduces your risk of diseases like cancer or heart disease, but it also helps lower blood pressure, maintain healthy joints and bones, and alleviate discomfort or swelling associated with arthritis. Getting moving is good for your emotional wellbeing too and can help manage symptoms of depression and anxiety. Joining a group activity or club can also help you increase your daily activity while providing a sense of community.
Physical activity does not need to be strenuous in order to reap the benefits. If you have not been active in awhile or would like to increase your stamina, start small and slowly build up your strength. Aerobic activities like walking or swimming are great options to begin building your fitness and are low impact, making them an excellent option for seniors or those with arthritis. If walking around the neighborhood or on a treadmill is not for you, try centering your exercise around an event or activity you do enjoy. Take a visit to the zoo, botanical garden, farmers’ market or even a 15 minute walk to your favorite coffee shop. Try spending time in nature each day by hiking, walking, gardening, or birdwatching. Those who spent time in nature felt more energetic and experienced less tension, anger and depression. Finding an activity you enjoy will make it easier to incorporate into your routine and stick to it.
Spend time outdoors if you are able to and if weather permits. Spending time outside and soaking up the sun has been shown to boost your mood and improve cognitive health. Moderate exposure to sunlight helps ensure you are receiving proper amounts of Vitamin D, which strengthens bones and reduces risk of hip fractures, stroke and heart attack. Vitamin D is important for your mind too and can help with depression, insomnia and cognitive function for memory and attention.
If exercising outside is not an option, not too worry, there are plenty of ways to work out and stay active indoors. There are walking and aerobic workouts that are indoor-friendly that you can watch and follow along with either on DVD or by searching on YouTube. Light weight training is another great option to stay active indoors and support bone density and muscle mass. If you do not have access to weights, you can also use canned food, water bottles or books and other household objects.
As we get older, it is common to experience changes in your sleep patterns. Getting adequate hours of sleep is important, but so is the quality of your sleep. Sleep affects more than just how rested you feel the next day, it is also tied to the release of hormones, hunger, mental health, and overall physical health. The National Sleep Foundation found that seniors with multiple health concerns were also more likely than their peers to report poor quality sleep, insufficient rest and sleep disorders. With age, the body’s circadian rhythms shift forward in time which many seniors experience as feeling tired earlier in the day as well as waking up earlier in the morning. Try to maintain a regular sleep schedule to avoid changes in your sleep as well as lost sleep, which is more difficult to recover from for older individuals.
The immune system is the body’s first line of defense to protect against foreign invaders like germs or bacteria that can compromise health. As people age, the immune system slows and weakens, creating less immune cells. This can make you more susceptible to illness and make it more difficult to heal and recover. Eating healthy foods, getting proper sleep, and incorporating daily physical activity all work together to keep your immune system strong. Avoiding those who are sick and staying up to date on vaccines can also go a long way in maintaining immune health. Vaccines help your immune system be even more vigilant by training it to recognize and fight off illnesses.
Breaking old habits and creating new ones can be hard, but health changes are key to continue healthy and independent living. Consider quitting smoking, drinking alcohol less and eating more nutrient-dense foods to improve physical health. Stress and mental health also largely impact health and quality of life. Try picking up a new hobby, being more social and keeping an organized and tidy living space to boost your moods and encourage calmness. In order to help you stay consistent and create new habits, set clear goals for yourself and practice consistency. Try sharing your goals with a caregiver, friend or family member to cheer you on and hold you accountable.
Just as you would do an oil change and rotate your car’s tires to keep things running smoothly, think of seeing your healthcare providers as doing your annual maintenance check. Visit your physician to check your cholesterol levels, blood pressure and other health tests. While many of us avoid the doctor, it is important to be proactive to maintain health and, in case of any illness, begin treatment at the onset for best recovery. Additionally, visit your optometrist if it has been a year or longer since your last appointment to check your vision and eye health. In order to maintain dental hygiene and oral care, remember to see the dentist every six to nine months. If you notice you are having trouble making out conversation over the phone or in busy environments, it may be time to get your hearing checked. Although it can be easy to put off routine healthcare appointments, practicing preventative care is the best way to ensure wellness.
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