Senior’s Guide to Staying Healthy

It is essential to take care of your body and prevent illness regardless of your age.  However, something as basic as the flu or an ordinary cold might worsen and lead to difficulties if you’re 65 or older. Pneumonia, bronchitis, an ear infection, or a sinus infection are examples of secondary infections. To keep healthy all year, follow these nine Senior’s Guide to Staying Healthy.

1. Go out more.

Physical activity boosts the immune system. The more you move, the better your body can fight infection and inflammation.

It is not necessary to engage in a vigorous activity. Low-impact exercises are also beneficial.

Bike riding, walking, swimming, or low-impact aerobics are all options. If you’re able, do 20 to 30 minutes of moderate-intensity activity each day to meet the recommended weekly total of 150 minutes. Lift weights or practice yoga to improve your muscles.

Change up your workout program to see what works best for you.

2. As needed, take supplements

Some nutrients aid in the maintenance of a healthy immune system. Always check with your doctor before taking a supplement, especially if you’re on a prescription medicine. Calcium, vitamin D, vitamin B6, and vitamin B12 are some of the vitamins they may recommend.

To strengthen your immune system, take supplements or multivitamins as directed.

3. Eat healthy

Diets high in fruits, vegetables, and lean meats also strengthen your immune system and protect you from illness-causing viruses and bacteria. Antioxidants are abundant in fruits and vegetables. Antioxidants keep your body healthy by protecting your cells from damage.

Sugary and fatty foods should also be avoided because they cause inflammation in the body and weaken the immune system.

Limit your alcohol consumption as well. Inquire with your doctor about the appropriate amount of alcohol to consume every day or week.

4. Frequently wash your hands

Another great technique to keep healthy all year is to wash your hands on a frequent basis. Viruses can survive for up to 24 hours on surfaces. If you contact a virus-infected surface, contaminate your hands, and then touch your face, you could become unwell.

Hands should be washed often with warm soapy water for at least 20 seconds. Hands should not be used to touch your nose, face, or mouth.

When you can’t wash your hands, you can protect yourself by using antibacterial hand sanitizer. Also, disinfect surfaces in your house and at your office on a regular basis.

5. Understand how to deal with stress.

Chronic stress causes your body to produce more cortisol, a stress hormone. Too much cortisol can mess with your body’s functioning, particularly your immune system.

To relieve stress, increase your physical activity, get plenty of rest, set realistic goals for yourself, and engage in soothing and pleasurable hobbies.

6. Get enough sleep

Sleep not only relieves stress, but it also allows your body to restore itself. As a result, getting enough sleep can help you have a stronger immune system, making it easier for your body to fight diseases. Part of this Senior’s Guide to Staying Healthy is the importance of sleep, this is when your cells rebuild themselves

Sleep is particularly crucial as you age since it might help you remember things and concentrate better. Sleep for at least seven and a half to nine hours each night.

If you’re having difficulties sleeping, see your doctor to figure out what’s causing it. Inactivity during the day and too much coffee are two common causes of insomnia. It could also be a symptom of a medical problem such as sleep apnea or restless leg syndrome.

7. Take precautions to avoid infection

Another approach to stay healthy throughout the year is to get annual vaccines. Consult your doctor about obtaining a high-dose or adjuvant flu vaccine if you’re 65 or older.

In the Philippines, flu season runs from June to November. The vaccine takes two weeks to become effective, and it reduces the risk of the flu by 40 to 60%. When the vaccine strains match the circulating strains, it’s a trusted source.

Because the flu virus varies every year, you should get vaccinated every year. You can also discuss receiving pneumococcal immunizations to protect yourself from pneumonia and meningitis with your doctor.

8. Have annual physicals scheduled.

A yearly checkup might also help you stay healthy. If you have any worries regarding your health, you should always consult your doctor.

Diabetes and excessive blood pressure are examples of conditions that can go unnoticed. Your doctor will be able to spot any concerns early if you have regular physical examinations. Early therapy can help you avoid long-term consequences.

Also, if you have any signs of a cold or flu, consult your doctor right away. In persons over the age of 65, the flu virus can cause problems. With age, the immune system weakens, making it more difficult to combat the infection.

If you consult a doctor within 48 hours of developing flu symptoms, they may be able to prescribe an antiviral to lessen the severity and duration of your symptoms.

9. Avoid coming into contact with sick people.

Avoiding being in close proximity to sick people is another approach to protect yourself all year. It’s a lot simpler to say than it is to do. However, if you live in an area where the flu is spreading, restrict your contact with sick individuals and stay away from crowded places until the situation improves.

If you must go out, don a face mask to protect yourself. Wear a face mask and gloves if you’re caring for someone who has the flu, and wash your hands frequently.

In the End this Senior’s Guide to Staying Healthy may not be a one solution cures all.  Health is a conscious decision that affects most of us.