Q. My sixtieth birthday is quickly approaching, and I am starting to āfeel my age.ā My fifties were busy raising teenagers, carting them around to various activities, and preparing them to leave our nest. Now that my youngest is off at college, I finally have more time to focus on myself. While my career keeps me busy throughout the week, my mornings and evenings allow ample time to fine-tune my health. As I look forward to retirement in a few years, and hopefully grandchildren not too far behind, I want to enjoy my golden years. Iāve watched my parentsā health decline due to poor habits and do not want to follow in their footsteps. Do you have any tips to help me age well?
A. I want to be one of the first to wish you a happy sixtieth birthday! Getting older is inevitable. However, there are plenty of factors within your control that can affect how you age. September is National Healthy Aging Month. Here are a few tips to help you live out your golden years to their fullest potential.
Start by eating a nutritious diet. Fill your plate with fresh fruits and vegetables. Eat lean protein and reduce the amount of red meat you consume. Include fibrous foods and whole grains. Limit processed foods and sugar. Cut back on caffeine and alcohol. Increase the amount of water you drink. Remember, moderation is key. You can enjoy dessert and soda from time to time. However, as your metabolism slows with age, sugar and fatty foods will be more challenging to burn off.
Exercise is another essential component of healthy aging. The Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity aerobic activity and two or more days of muscle-strengthening activities. In addition to regular exercise, aim to move more and sit less. If you sit a lot for your job, get up frequently and walk around the office. Talk to your doctor before beginning any new exercise.
Schedule regular physical exams. Ask your doctor about medical tests or screenings that are appropriate for you. Talk with your doctor about your family medical history and any concerns you have about that. Discuss ways you can avoid following in your parentsā footsteps health-wise.
Donāt forget about your brain health. While eating healthy and exercise benefit the mind, other cognitive exercises can help slow cognitive decline. Incorporate artistic activities into your weekly routine, such as music, dance, painting, singing, creative writing, or crafting. Other activities that enhance cognition include meditation, yoga, journaling, and solving word problems. These diverse activities can add meaning and vibrancy to your life while lowering your risk for memory impairment.
Finally, make a tentative plan for after retirement. Resist the temptation to sit around and do nothing. As more of your time frees up, find ways to volunteer that are meaningful to you. Many older adults struggle in retirement because they lose their sense of purpose. Volunteering is one way to maintain that sense of purpose and value. Itās also a great way to build social relationships and remain connected to society.
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