As we age, our bodies change and require more attention and care to maintain our health and well-being. For someone who is 70 years old and above, it is crucial to pay close attention to your health and make necessary changes to your lifestyle to keep yourself healthy.
At 70, your body is more delicate, fragile, and sensitive. You are more susceptible to diseases than a younger person. Also, you get to struggle with old age-related medical issues. To live happily at this age is to live healthily. So what are the health tips for 70-year-olds?
In this article, we will explore the major health tips every 70s old should abide to enjoy their old age.
10 Health Tips For 70-Year-Olds
Here are seven major healthy tips for 70-year-olds.
1. Regular exercising
Regular exercising is one of the major health tips for 70-year-old to maintain physical health. Older adults that exercise regularly live better and longer lives than those that don’t.
A study of adults 40 and older showed that taking 8,000 steps or more per day results in a 51% lower risk of death from all causes. It mustn’t be something serious. At this age, your body muscles aren’t that very strong. It can be simple things such as walking the dog, gardening, or using the stairs instead of the elevator.
Also, a 2019 study from NIA’s Baltimore Longitudinal Study of Aging discovered that moderate to vigorous physical activity enhances muscle function, regardless of age. Staying active helps 70-year-olds to achieve a lower risk of age-related decline in muscle function.
2. Make healthy food choices
Making healthy food choices will protect you from numerous health issues as you age. Your body system is delicate as a 70-year-old, so you must be careful with your food choices.
The 2020-2025 Dietary Guidelines for Americans outlined healthy eating guidelines for each stage of life that involves eating lots of vegetables, fresh fruits, lean proteins, healthy fats, and whole grains.
Mediterranean and low-salt diets are highly recommended for 70-year-olds. A 2021 study on the eating patterns of over 21,000 participants showed that those that followed the Mediterranean food pattern significantly reduced their risk of sudden cardiac death.
Also, a low-salt diet, called Dietary Approaches to Stop Hypertension (DASH), has been shown by Studies to effectively reduces the risk of heart disease, type 2 diabetes, and blood pressure and help older adults maintain a healthy weight.
3. Get enough sleep
Older adults need seven to nine hours of sleep to maintain a healthy life. Sleep is essential for maintaining a good memory. A study of adults older than 65 showed that poor sleep quality is linked with problem-solving and concentrating issues. Another study showed that adults in their 50s and 60s who sleep for six hours or less at night have a higher risk of developing dementia.
Generally, a 2021 study stated that older adults who lack adequate sleep have a higher risk of dying within the next five years.
4. Quit smoking
A study carried out on 55 to 74 years olds showed that current smokers had three times more risk of dying in the six-year follow-up period compared to those who had never smoked.
Smoking is very dangerous to your health and exposes you to cancer, stroke, lung disease, and heart attack. It deteriorates your overall health. Quit it now!
5. Avoid alcohol
One of the health tips for 70-year-olds is to avoid alcohol. Due to the social and physical change that comes with aging, older adults tend to be more susceptible to alcohol misuse.
This makes them more vulnerable to the consequences of alcohol. Heavy alcohol consumption affects your vital organs, including the brain.
A 2016 study showed that heavy drinking for an extended period leads to poor heart health in older adults.
6. Visit the Doctor regularly
As an older adult, ensure you visit the doctor regularly. Go for health screenings and checkups. A 2021 study stated that getting regular checkups helps doctors detect chronic diseases early and reduces the likelihood of diseases such as cholesterol levels and high blood.
Get a doctor and stick to him or her. Avoid changing doctors every time.
7. Get involved in hobbies and leisure activities
One of the ways to enhance your mental health as an older adult s to get involved in hobbies and leisure activities. Adults that participate in social leisure activities have a lower risk for certain health issues.
For instance, research showed that older adults who read or engaged in other hobbies for at least an hour daily have a decreased risk of dementia than those who spent less than 30 minutes a day.
Also, another study has shown that older adults who participate in community volunteer programs have increased interest in life and reduced loneliness.
8. Take medications as prescribed:
As a 70-year-old, it is very likely that you are on a few medications. Hence, an important health tip for 70 year olds is to take their medications as prescribed.
Taking prescription medications as prescribed is essential for maintaining good health and avoiding unwanted side effects or complications.
9. Practice good hygiene
Practicing good hygiene is important for people of all ages, but it is especially crucial for 70-year-olds because their immune system is not as strong as it used to be.
As people age, their body’s ability to fight off infections decreases, making them more vulnerable to illnesses and infections.
Good hygiene habits such as washing hands frequently, maintaining personal cleanliness, and sanitizing commonly used surfaces help prevent the spread of germs and reduce the risk of contracting infectious diseases like the flu, colds, and COVID-19.
10. Maintain important social connections
Maintaining social connections is a vital health tip for 70 year olds because it can increase longevity and improve mental health.
Studies have consistently shown that people who maintain strong social connections tend to live longer than those who are socially isolated.
Furthermore, as you age, you might experience a range of mental health challenges such as depression, anxiety, and loneliness. Staying connected with friends and family can help you to alleviate these feelings and improve mental health.
Conclusion
For 70 year olds, there are specific health tips that can help maintain physical, mental, and emotional health. These health tips for 70 year olds discussed above will help you experience an enjoyable and fulfilling old age.
