2023-09-25 12:46:25
Growing older brings about significant changes in the body, often making individuals weaker and more vulnerable to diseases and health issues. However, experts in the field of health have recently highlighted that these changes do not necessarily result in weakness or immobility if individuals take proper care of themselves.
According to physiotherapist Bhanu Ramaswamy, lack of physical activity can weaken muscles and make elderly individuals more prone to obesity. This weight gain can subsequently lead to diabetes, heart disease, high blood pressure, and an increased risk of stroke. Therefore, Ramaswamy advises adults aged between 19 and 64 to engage in at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week.
Furthermore, Valter Longo, a professor of gerontology and biological sciences at the University of Southern California, emphasizes the significance of following a healthy diet for healthy aging. A study conducted across China, Europe, and the United States concluded that adopting a healthy diet is associated with a 13-year increase in life expectancy. The study recommends including legumes, whole grains, nuts, low-sugar foods, vegetables, fruits, and fish in one’s diet. Red meat, on the other hand, should be avoided as it is linked to various health problems, including heart disease and cancer. Longo also notes that while protein is important, excess consumption can also lead to health issues. He suggests that individuals up to the age of 65 should consume 0.8 grams of protein per kilogram of body weight daily, with beans being an excellent source of protein.
Sebastian Grunke from the Max Planck Institute for the Biology of Aging in Cologne highlights the wide-ranging impact of calorie restriction on overall health, affecting cardiovascular health, brain function, mental health, and the immune system.
Rebecca Bose, a consultant clinical psychologist and clinical neuropsychologist, emphasizes the importance of maintaining a positive mindset in older individuals. She encourages them to focus on the positive aspects of their lives, such as wisdom, connection, and depth of vision, rather than dwelling on losses and negative experiences. Moreover, Bose emphasizes that feeling frustrated or stressed is not a normal part of aging and advises seeking medical attention if in a low mood.
In terms of brain health, a recent study spanning 20 years suggests that certain healthy habits can reduce the risk of dementia. These habits include abstaining from smoking, maintaining a healthy weight, adhering to a nutritious diet, and engaging in physical activity. Experts also stress the importance of constantly challenging the brain by solving puzzles or engaging in activities that stimulate mental activity such as social communication, learning new languages, and engaging in creative hobbies.
To enhance balance and prevent falls, health experts recommend that older adults practice balance exercises at least twice a week. Simple exercises such as standing on one leg or standing with feet together and eyes closed can contribute to improved balance. Additionally, Carrie Ann Wood, a physiotherapist for older people at Guy’s and St Thomas’ Hospital in London, underlines the role of good vision in maintaining balance and advises individuals over the age of 65 to have their eyes checked annually.
In conclusion, while the aging process brings about changes in the body, individuals can take preventative measures to maintain strength, vitality, and overall well-being. By engaging in physical activity, adopting a healthy diet, cultivating a positive mindset, caring for brain health, and practicing balance exercises, older individuals can significantly enhance their quality of life and reduce the risk of age-related health issues.]
#Positive #thinking #physical #activity.. #Scientists #identify #keys #healthy #aging