Get a Head Start in Your 50’s and Make Your Older Years Your Best Years!

By Nancy Kennedy

Aging well is a combination of quantity and quality – we all seek longevity, but longevity without health and vitality can mean enduring years of ill health, dependence and even disability. Preparation for living well in the senior years has to begin much earlier, in the form of lifestyle habits and choices that we form by the middle years – at least. Developing and regularly practicing healthy lifestyle habits can be life-changing, and life prolonging. Don’t delay; start today!

The Guide to Good Health has compiled a collection of expert tips for living your best life in your 50’s and beyond, so that your senior years are as good as they can possibly be. We can’t avoid all the problems of aging, but we can take measures to delay them or to reduce their impact on our daily lives.

Alcohol Jeopardizes Health When It Is Used Habitually

Habitual drinking, in the form of occasional weekend binges or regular, long term alcohol use, jeopardizes physical health and longevity, significantly compromising quality of life, according to the experts at Gateway Rehab. The health consequences of alcohol use are numerous and often devastating, leading to serious illness, disability and even death. Alcohol is being increasingly recognized as a direct cause of some diseases and a contributing factor in the development of others. It is listed as a carcinogen, an agent that is known to cause cancer, for cancer of the liver, colon, breast, rectum, esophagus and pharynx. In addition, alcohol can complicate existing medical conditions, interfere with medications and treatment and put drinkers at higher risk for injuries and premature death.

Hearing Loss is Associated with Dementia – Get Your Hearing Tested!

Forty million Americans suffer from hearing loss, and nearly half of these people have never had a hearing test. Hearing loss is not an inevitable part of aging. Hearing loss is associated with dementia, and it can lead to social isolation and depression as well.

Anyone can get a telephone-based hearing assessment from the American Association of Retired Persons (AARP) – even non-members. AARP has an online Hearing Center where you can sign up for the National Hearing Test. It’s free for members!

YOGA Keeps You Strong, Flexible and Calm

Yoga is enormously popular across the U.S, and for good reason. This ancient and gentle form of exercise that emphasizes breathing and flexibility has many benefits. According to Kathleen Tarbert, who has been practicing yoga for years, it is an essential part of healthy aging. “Yoga is gentle and safe and anyone can do it. You can even do it in a chair or wheelchair. It gives you a sense of peace and well-being and helps you to manage the stress in your life. Yoga is healing.”

Parkinson’s disease is Prevalent and Growing, But It Is Also Largely Preventable

Parkinson’s disease is the most common form of debilitating brain disease, and it is expected that the number of cases will nearly double by 2040. This is largely due to the presence of toxins in every aspect of our lives, according to Ray Dorsey, MD, a Parkinson ’s disease expert. There are many actions that can be taken to reduce your risk of Parkinson’s.

• Use carbon filters for your drinking water

• Avoid the use of pesticides

• Wash fruits and vegetables with pesticide wash products

• Avoid head injuries by wearing your seat belt and using a helmet when you bike or ski

• Eat a Mediterranean diet as often as possible

• Be mindful of toxins that exist in your workplace and make an effort to remove

Healthy Eating Means Cooking, As Much As Possible

Ultra processed foods are everywhere, dominating the American diet through fast food, junk food and packaged, convenience grocery products that are full of preservatives. These foods tend to be high in sugar, fat and sodium and to have little nutritional value. To eat healthy, you need a diet that consists mostly of fresh, unprocessed foods that are simply prepared.

The antidote to the health problems associated with ultraprocessed foods is cooking, say the dietitians at Washington Hospital. Ultra processed foods can lead to obesity and increase your risk of diabetes, cancer and heart disease.

Keep Yourself Well Hydrated

Good hydration is an essential element of health for all ages. The human body is 60% water, and that water is necessary for the body’s organ systems to conduct all of its functions. The brain is particularly sensitive to hydration levels – dehydration can actually shrink the brain and can be a factor in both depression and dementia.

Dehydration is more than thirst. Symptoms of dehydration include headache, dizziness, fatigue, dry mouth and constipation. If you are well hydrated, your urine will be pale yellow, or even colorless. To meet your body’s need for water, drink enough so that you have to empty your bladder every three hours during the day. In a recent study, people who drank 5 or more glasses of water per day had a lower risk of depression and anxiety.

Don’t forget that food is also a source of water. Watery foods include watermelon, cucumbers, citrus fruits, and berries.

Heart Disease Is Common, But Not Inevitable

Heart disease remains the number one killer of older Americans but prevention is not complicated. Work with your primary care physician to assess your cardiovascular health and control your blood pressure. Avoid smoking; get plenty of sleep; limit your alcohol intake and keep your weight down. Try to be physically active every day, and work on reducing stress. Follow a healthy diet: two of the most highly recommended for heart health are the DASH diet and the Mediterranean diet.

Sources of Protein, To Stay Strong!

We need plenty of protein as we grow older, to build and strengthen muscle, stabilize blood sugar and maintain bone density. Protein helps us lose weight and keeps us feeling full. Protein should be eaten at every single meal and we should snack on protein rather than carbs. It can be found in eggs, meat, fish and beans; alternative protein sources include chickpeas, endamame; quinoa; and even some vegetables such as peas and Brussel sprouts.