Positive thinking and physical activity… Scientists identify the keys to “healthy aging”
As people age, their bodies undergo significant changes that can make them weaker and more susceptible to diseases and health problems.
However, some health experts confirmed to the British newspaper The Guardian that these changes do not necessarily make people weak or unable to move if they take some steps to take care of themselves.
These steps are:
Physical activity
“Lack of physical activity weakens muscles and makes elderly people more susceptible to obesity,” says physiotherapist Bhanu Ramaswamy.
He added: “If you gain weight, this may lead to diabetes, heart disease or high blood pressure, which puts you at risk of stroke.”
Ramaswamy pointed out that adults between the ages of 19 and 64 should engage in moderate exercise for at least 150 minutes per week, or 75 minutes of vigorous exercise.
Follow a healthy diet
When it comes to healthy aging, “diet is the most powerful influence,” says Valter Longo, a professor of gerontology and biological sciences at the University of Southern California.
Longo cited a study conducted last year that included data on millions of people in China, Europe, and the United States. It was concluded that following a healthy diet is associated with a 13-year increase in people’s life expectancy.
The study identified some of the main foods that should be included in any healthy diet: “legumes, whole grains, nuts, low-sugar foods, vegetables, fruits, and fish.”
She also stressed the importance of avoiding red meat as one ages, noting that it is linked to many health problems, including heart disease and cancer.
Longo pointed out that although protein is important, too much of it may also cause health problems, stressing that people up to the age of 65 should get “0.8 grams of protein per kilogram of body weight daily.”
He pointed out that beans are one of the best sources of protein, in his opinion.
For his part, Sebastian Grunke of the Max Planck Institute for the Biology of Aging in Cologne says that simply restricting the calories people eat daily has a wide-ranging impact on their health, as it “affects cardiovascular health, brain function, mental health, and their immune system.” .
Stay away from negative thinking
Rebecca Bose, consultant clinical psychologist and clinical neuropsychologist, emphasizes the need for older people to focus on the positive aspects of their lives rather than on the negative aspects and losses they have experienced.
She added: “As we age, the focus is often on what we lose – our memories and our appearance – rather than what we gain. There are abilities that increase with age, including wisdom, connection, and depth of vision.”
Boz pointed out that feeling frustrated or stressed is not a normal part of aging, stressing the need to visit a doctor if you are in a low mood.
Elderly people (Reuters)
Taking care of your brain health
A recent study that followed thousands of women for 20 years confirmed that there are healthy habits that may reduce the risk of dementia, including avoiding smoking, maintaining a healthy weight, following a healthy diet, and physical activity.
Experts also point out the importance of constantly solving puzzles to avoid dementia.
“Anything that keeps our brains active will be helpful,” says Amy Pepper, from Dementia Research UK. In addition to solving puzzles, there are other ways to stimulate the brain, including social communication, talking to people, constantly meeting friends, practicing creative hobbies, learning a new language, and listening to music.
Balance exercises
Health experts recommend that older adults practice balance exercises at least twice a week. These exercises can be as simple as standing on one leg, or standing with your feet together and your eyes closed.
Carrie Ann Wood, a physiotherapist for older people at Guy’s and St Thomas’ Hospital in London, says that good vision is the key to balance, stressing the importance of people having their eyes examined at least every year after the age of 65.
2023-09-24 13:52:06
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