Concerned about aging during the COVID-19? Want to stay healthy and independent into your golden years? If so, it’s time to tweak your diet and make exercise a habit. Good health comes down to the choices you make every day. Some lifestyle changes, such as working out a few times a week, cutting back on sugar, and limiting stress, can add years to life and ward off diseases.
Health Challenges Facing Baby Boomers
Today, Baby Boomers account for about 28 percent of the U.S. population. By 2029, this generation will be 65 years and over. By 2056, it will become larger than the population under 18 years. Unlike the previous generations, today’s older adults are working longer and facing more stress. Even though the average life expectancy has increased, Baby Boomers have a greater risk of heart disease, hypertension, diabetes, obesity, and other chronic disorders. Stress, pollution, and bad eating contribute to these problems.
Statistics show that obesity rates among the elderly have increased between 2009 and 2012. The number of Americans struggling with Alzheimer’s disease could triple over the next three decades. Additionally, more Baby Boomers are divorced compared to the previous generations. Living alone may cause extra stress and limit their ability to live independently.
Considering these facts, it’s time to redefine what it means to grow old and take better care of your health. Each stage of life has its challenges. As you age, your body doesn’t work as it used it. Like it or not, aging causes both mental and physical changes. Many Baby Boomers feel like they have no identity once they have retired. Some become stressed or depressed, isolate themselves, and are in denial about getting older. More than 6.5 million Americans over 65 are struggling with depression.
It’s important to understand that aging is a normal part of life. Just because you’re getting older, it doesn’t mean you can’t feel young. Regular exercise, outdoor activities, and healthy eating can help you maintain a youthful look and have maximum energy. A diet that’s rich in antioxidants will protect your cells from oxidative damage and slow down aging. Weight training keeps your muscles toned and increases bone strength. Hiking, walking, swimming, and other outdoor activities promote optimal health and relieve stress.
If you’re obese, even the slightest weight loss can increase your lifespan. Baby Boomers must also stay active in order to prevent osteoporosis, stroke, high cholesterol, and age-related mental disorders. Daily physical activity combined with a balanced diet can do more for your health than any pill or supplement. The key is to be consistent and make smart choices on a daily basis.
Need help? Check out these healthy aging tips for Baby Boomers:
Clean Up Your Diet
The first thing you need to do is to clear your kitchen and get rid of junk food. White flour, sugar, ready-made meals, refined vegetable oils, and processed foods have no place in a balanced diet. These products are loaded with harmful ingredients that clog your arteries, affect digestive function, and speed up aging.
Over time, food chemicals and heavy metals accumulate in your system, causing a myriad of problems. It’s not uncommon to experience bloating, migraines, sluggish digestion, poor sleep, brain fog, fatigue, and low energy. Common ingredients, such as sodium nitrate, sodium benzoate, and sulfites, have been linked to a higher risk of cancer, diabetes, and cardiovascular disease. These substances also damage gut flora, which in turn, messes up digestion and disrupts immune function.
Take the time to read food labels. Watch out for food additives and preservatives, artificial dyes, trans fats, and hidden sugars. Be aware that sugar comes in many forms, from molasses and agave syrup to coconut sugar, dextrose, glucose, and high fructose corn syrup. Avoid any foods containing more than four or five ingredients.
Make Smart Food Choices
Next, fill your pantry and fridge with whole, natural foods. Fish, lean meat, leafy greens, whole grains, nuts, seeds, and low sugar fruit should come first on your list. Swap soda and caffeinated beverages for fruit infused water, lemon water, and unsweetened herbal teas. Eat protein at every meal to preserve lean muscle and keep your bones strong. Limit starches in your diet and load up on vegetables. Fruits are high in sugar, so enjoy them as an occasional treat.
Keep your meals simple and cook your own food. Start the day with oatmeal, eggs, or homemade smoothies, eat fish or lean meat with veggies for lunch, and have a light high-protein dinner. Snack on walnuts, almonds, trail mixes, or berries between meals to keep your blood sugar levels stable and stay full longer. If you’re overweight, cut back on carbs.
Seek Healthier Alternatives
Recreate your favorite meals and snacks using healthier ingredients. Replace mayo with mashed avocado or Greek yogurt, swap sugar for stevia, and use flax meal or coconut flour instead of white flour. Beware that that many so-called healthy foods, such as breakfast cereals and flavored yogurt, are nothing but junk food in disguise. They’re packed with sugar and fats that lack nutritional value and disrupt your hormonal balance. Whole grains, quinoa, wild rice, Greek yogurt with berries, and homemade desserts are a healthier choice.
Get Active
Nutrition and exercise are equally important. Not even the best diet can offset the harmful effects of a sedentary lifestyle. Stretching, pilates, yoga, strength training, jogging, and power walking are among the best activities for seniors. These forms of exercise improve cardiorespiratory fitness, lower cholesterol levels, and regulate blood pressure. They also keep you fit and support brain health.
Studies have linked regular exercise to a lower risk of mental diseases, such as Alzheimer’s depression, memory loss, and cognitive decline. An active lifestyle can also relieve stress and improve mental health. It’s the best way to keep your brain sharp and prevent age-related memory problems.
To reap the benefits, stay active throughout the day and exercise at least four times a week. Go outdoors for a power walk in the morning, stretch your muscles and joints while watching a movie, and commit yourself to a workout routine. Bodyweight exercises, such as wall squats, push-ups, lying leg raises, and pilates, help strengthen your muscles and reduce the risk of falls. Find an activity that you enjoy and stick to it.
Ready to change your lifestyle? Squeeze more “me time” into your schedule and make health a priority. Your future self will thank you.