Are you worried about getting older because of all the health problems plaguing those around you? Staying healthy as you age is not only important to live long but also to maintain an optimal quality of life. Improve your health now with the following healthy-living tips.
Omega 3 Fatty Acids
Omega 3 fatty acids are available in fish, grass-fed meats and flaxseeds. Omega 3s are considered an aging-prevention fat that protects against age-related macular degeneration in the eyes and maintains healthy brain function. These fatty acids can reduce the risk of Alzheimer's disease. Eat at least two servings of fish each week including salmon, sardines and mackerel. Fish oil supplements can also be taken on a daily basis to increase your omega 3 intake.
Calcium is important for people of all ages, but especially the elderly who lose calcium in their bones at a higher rate. However, if you don't get enough vitamin D, your body will struggle to absorb the calcium. Vitamin D helps maintain bone density and prevent osteoporosis, but it also protects against cancer, rheumatoid arthritis and autoimmune diseases. According to the National Institutes of Health, sun exposure is the best source of vitamin D, but it is also found in fatty fish, beef liver, egg yolks and fortified cereals, orange juice and yogurt.
Water isn't a vitamin or mineral, but it is imperative for good health. Your body is made up primarily of water, which needs to be replenished throughout the day. As you age, you begin to lose your sense of thirst. Keep track of your water intake and drink at least eight glasses of water daily. Drink more on days of intense physical activity. Bring a bottle of water with you whenever you head out.
Protein is used to repair muscle and tissue, build enzymes and hormones and maintain healthy blood. Get enough high-quality protein at each meal. Meat and eggs are excellent sources of protein, but it is also available in other forms such as beans, nuts, seeds, milk and cheese. At St. Anthony Health Center, everyone's meals are designed by dietitians to include adequate protein consumption.
Maintain Healthy Digestion
People of all ages complain of digestive problems. These problems can get worse as you age if you don't take care of them early. Digestion affects nearly every process and part of the body from the look of your skin to the health of your organs. You should be eating at least 30 grams of fiber daily from healthy sources such as whole grains, fruits and vegetables. Take a probiotic supplement or eat foods rich in probiotics such as fermented vegetables, yogurt and kefir. Pay attention to your body. If you experience an upset stomach, stay away from the foods that caused it.
Don't wait until you experience health issues to start taking care of yourself. Maintain a healthy diet, stay active and get plenty of sleep. Following a good health plan can extend your life and keep you strong enough to enjoy it.