Tips for Healthy Ageing

Tips for Healthy Ageing

With life expectancy increasing, it is more important than ever to cope with the physiological and psychological changes of aging and to maintain quality of life. Healthy aging is not only about longevity, but also about being able to spend this period of life in an active, energetic way. Let's take a look at what we should pay attention to for a healthier aging process:

Eat plenty of fruits and vegetables.

Fruits and vegetables contain many vitamins and minerals essential for good health, as well as phytochemicals that can be beneficial for health. Many are also low in fat and high in fiber. Many studies show that people who eat a diet high in fruits and vegetables have a lower risk of heart disease, stroke, diabetes and some types of cancer.

Aim to consume at least 5 servings of fruits and vegetables every day. This includes fresh, frozen, dried or canned fruits and vegetables, as well as smoothies and 100% juices. 

You can watch your fat consumption.

There are two main types of fat: saturated and unsaturated. Eating a diet rich in saturated fat can raise your blood cholesterol levels and increase your risk of heart disease. 

Fats such as butter and coconut oil are high in saturated fats. Other foods that are relatively high in saturated fat include cakes, chocolate, biscuits, pies and pastries. 

Remember that reducing the consumption of saturated fat and replacing some of it with unsaturated fat is more beneficial for heart health. Vegetable oils (such as rapeseed, olive, sunflower, sunflower, soybean and sesame oils) and spreads made from these oils are a healthier alternative to saturated fats. Fatty fish such as mackerel, sardines, pilchards and salmon contain unsaturated fats called omega-3 fats, which in turn support heart health.

You can increase fiber consumption.

Eating plenty of fiber-rich foods such as whole grains (whole wheat breads, whole wheat breakfast cereals, brown rice, whole wheat pasta), fruits, vegetables and legumes (such as lentils, kidney beans and chickpeas) is essential for a healthy digestive system. It is also important for preventing heart disease, diabetes and some cancers. High-fiber foods help you stay full longer.

You can drink plenty of water.

As we age, we face a greater risk of dehydration than when we were younger. However, the feeling of thirst decreases with age.  This makes it difficult to recognize when our body is dehydrated. Early signs of dehydration include dizziness, fatigue and headache. Prolonged mild dehydration increases the risk of kidney stones, constipation and cholesterol problems, as well as reduced physical and mental performance. You can take care to drink at least 8-10 glasses of water every day to replace the fluid lost from the body.

You should not neglect quality and adequate sleep.

Getting enough and good quality sleep can be made more difficult by health problems as we age. But a good night's sleep is crucial for our health and well-being. Most adults need an average of 8 hours of sleep. To establish a regular sleep routine; 

  • Going to bed at the same time and getting up at the same time,
  • Cutting out small naps during the day,
  • The bedroom is quiet, relaxing and comfortable, illuminated with subdued lighting without being too warm,
  • Time spent in bed outside of sleep should be reduced.

You may be active throughout the day.

Being physically active offers many health benefits throughout life. A physically active life, including at older ages, leads to a longer life expectancy. Physical activity recommendations for older people are the same as for young adults. At least 150 minutes of moderate activity per week should be sufficient. The way to achieve this is to do 30 minutes of activity five days a week.

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