By: Dr. Sergio Catalán.
As our life progresses, we realize that our habits have led us to a state of good or bad health. That is why, if we have been carrying out unhealthy habits, we must modify our lifestyle, but if we have carried out healthy habits, we must persevere so as not to harm our health in the future.
Upon reaching 50 years of age and as the years continue to pass, we have the task of following a series of habits and activities to maintain good health. And this will be key to having a full life during old age.
In this article we will give you a guide of ten activities that you must do to maintain a healthy lifestyle after turning 50 years old. Let us guide you, because we are interested in helping you be the best version of yourself as your life progresses.
- Eat healthy
Eating healthy should be a habit that we forge from a young age, however, it is especially important when we are adults. A healthy diet consists of consuming a variety of well-balanced foods that provide the nutrients to be healthy and have energy to carry out our daily activities.
Here are some tips for healthy eating after age 50:
Consume fruits and vegetables varied in color and size.
Eat whole grains.
Limit your intake of solid fats and added sugars. Instead, eat good fats, like those found in seeds, nuts, and fish.
- Move your body daily
Play sports, walk, swim or do any other activity that keeps you moving. This helps to strengthen your muscle mass. In fact, poor muscle strength is linked to an increased risk of death after age 50, regardless of general levels of health.
- Avoid the consumption of harmful substances
Avoid consuming substances that are harmful to your health, such as cigarettes or alcohol. In fact, it has been seen that people who quit smoking after the age of 40 reduce their mortality by 50%. Stop consuming alcohol and stop smoking, avoid severe damage to the liver, heart, lungs, skin, among other vital organs.
- Do something new every week
This activity will help you take care of your mental health. Every week try to do something new: read a new book, listen to different genres of music, try to solve crossword puzzles, learn words in another language, etc. Continuously learning new things has a positive impact on our cognitive health and this, in turn, delays age-related deterioration.
- Brush your teeth and floss daily
Good oral hygiene reduces mortality in older people by approximately 35%. Brushing your teeth twice a day and flossing daily prevents inflammation and bleeding of the gums, which can allow microorganisms to enter the bloodstream causing inflammation and heart damage.
- Take a short break daily without interruptions
Organize the things you must do for the day and cross off your to-do list each time you do one, this will help you feel in control of your day and avoid stress. Within these activities, schedule a break without interruptions of about 10 to 30 minutes every day. Close your eyes and relax.
- Talk regularly with your loved ones and keep them always present
Loneliness can harm our health, since it increases the risk of suffering from depression or some mental illness that, in turn, affects physical well-being. Calling our friends and loved ones even a few times and briefly every week reduces the feeling of loneliness. In fact, thanks to technology, we can now communicate with people who do not live near us and see them at the same time that we talk to them.
Also, find a way to have more contact with people you don’t know, go for a walk in the park, join groups or clubs related to your interests, and don’t be afraid to start conversations with others.
- Make a list of things you always wanted to do
Create a list of all the things you’ve wanted to do over the years but have been putting off for one thing or another. Then, set deadlines and deadlines to re-address those goals you wanted to achieve. Doing each of the things on that list prevents feelings of regret and allows us to reduce negative feelings of sadness or apathy.
- Use sunscreen on your skin
Use sun protection factor 30 every day, even when the sun is hidden. Protect all parts of your skin, such as the face, neck, legs, ears and hands. Remember that skin cancer can be prevented. Also, by creating this good habit, your sun-damaged skin can begin to repair itself.
- Do relaxing activities when you feel anxious or stressed
You can do anything, no matter how simple, that helps you relax when you feel that stress and anxiety are on your shoulders. You can call a friend, drink tea, read a few pages of a book, meditate, exercise or stretch, etc. Likewise, we recommend you perform breathing exercises to combat stress and anxiety. These exercises activate the body’s relaxation system.
Original article: https://blog.tecsalud.mx/10-actividades-para-estilo-de-vida-saludable-despues-de-los-50
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