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Healthy In Old Age

oldageAverage life expectancy increases dramatically for those who focus on staying healthy in old age. Studies indicate that individuals who eat healthily, enjoy the benefits of sleep, exercise regularly with good exercise recovery time, drink in moderation, and avoid smoking can lengthen their lifespan by as much as 6 years.  This is even if they begin these behaviors in their 70s and they already had preexisting health conditions. The can even continue to be active in sporting activities appropriate to there physical condition, of course taking steps in preventing sports injuries.

Following a healthy diet is vital at any age. Once people reach 50 years of age, doctors recommend lowering daily nutritional intake to 5 to 10 servings of grains, 2 to 3½ servings of vegetables, 1½ to 2½ servings of fruit, 5 to 7 ounces of protein, and 3 servings of dairy. Some nutritional requirements, such as vitamin D, also increase. These fall win to the statements about facts regarding fat loss and help us continue to burn more calories. The National Institute of Health recommends persons under 70 daily take in 15 micrograms of vitamin D daily. Persons over 70 should take even more; 20 micrograms. Vitamin D is not found naturally in many foods and, unlike many vitamins and minerals, is not manufactured by our bodies. To get enough of this nutrient, try drinking vitamin D fortified milk and cereals, spending 10 extra minutes a day outdoors, and take a 10 microgram vitamin D supplement. In addition to this, try to eat fish at least twice a week. Certain fatty fishes like salmon, mackerel, and halibut are naturally high in not only vitamin D but also Omega-3, a vital nutrient for heart health

 

Exercise should last 30 minutes a day. The exercise does not need to be anything more strenuous than a vigorous walk. The 30 minutes also do not need to be continuous; a daily workout could consist of 15 minutes of gardening, followed by 15 minutes of housework. The most important thing is to keep moving and stay active. Just as important is to also keep the mind active in order to prevent psychological deterioration. Excellent ways to do this include taking classes at a local college, volunteering for community service projects, and playing games with others at community centers.

Alcohol and cigarettes might seem like obvious vices to avoid, smoking and boozing is a young man’s game, if it is anyone’s game at all. Cigarettes offer no health benefits and are strongly discouraged at every age. Alcohol, however, when consumed in moderation, can help you relax and regulate sleep. However, consuming more than a glass of wine a day can repress your appetite and lead to increased health risks. The key is moderation, if practice you can have relatively good health in old age, it won’t help you live for 1,000 years but it definitely will help you keep healthy in old age and extend you life so you can enjoy more of it.

 

 

 

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