Getting old is one life's process. While the thought of it can bring up so many emotions, it doesn't mean that life will be over. After all, there is a reason we call it 'the golden years.' This is because our later years are supposed to be one of our best.
The time when we can relax and let go of many of our responsibilities. In fact, times are different from what they were before, and we now have many senior lifestyle services that can help make it better.
One of the tricks to living a long, healthy, and happy life is to integrate certain activities and mindsets into your life. This will keep you both physically and mentally healthy.
What does it mean to age gracefully?
Ageing gracefully doesn't mean to live a long hard life. It means to grow older while still maintaining being happy and healthy. There are many ways to achieve this. Some of these ways are:
1) Eat a balanced diet
As we grow older, our body requires a different amount of nutrition to maintain a healthy lifestyle. It requires fewer calories than before; however, the nutritional needs are just as high, or even higher than when they were their youthful selves. Some essential nutrients are proteins, vitamin B12, calcium, and vitamin D. To stay healthy; our elders should eat food that is high in nutrients and low in calories, such as:
●Fruits and vegetables
●Fat-free or low-fat dairy (milk with added calcium and vitamin D)
●Lean protein (chicken, eggs, seafood, and beans)
●Liquids ( hydration becomes more important as we age)
Foods to avoid
Empty calories = These include foods from bakeries, junk food, and alcohol.
Foods that are high in bad cholesterol (LDL) and fats = Small amounts of LDL are necessary for your health, but it's important not to overdo it. Fats that need to be avoided are saturated and trans fats. These are usually found in meat and bakery products.
Dehydrating foods = these include alcohol, sugary food and drinks, salty snacks, and caffeine.
2) Get plenty of sleep
Sleep is vital no matter the age. As adults, we require at least seven to eight hours of sleep per night to function properly. But as we age, getting a good night's sleep becomes harder, which is why we opt to change certain lifestyles. If you are getting to the age where an eight-hour sleep is difficult, try following these steps.
● Sleep at a fixed time every day
● Don't take any caffeine before bed.
● Reduce screen time before bed
● Sleep in a dark, quiet, and cool room
● Eat a balanced diet
● Don't eat right before going to sleep
If all of the above fails, it's essential to consult a doctor for sleep deprivation.
A regular sleep schedule will give an array of benefits to your well-being, such as
● Increase alertness
● Reduce symptoms of depression and anxiety
● Reduce risks of falling
● Enhanced memory and attention span
● Regulate appetite
● Improves your overall health
3) Regularly exercise
Exercising benefits individuals of all ages. And it is especially important for elders because it helps keep them in tip-top shape mentally and physically. Although this may sound challenging for them, there isn't anything to worry about. Exercising doesn't mean you have to strain the body. There are many light exercises that you can benefit from, like taking extra minutes on walks or climbing down the stairs.
This is because any movement helps strengthen our bones and muscles, control weight, reduce the risks of diseases, and manage stress.
This involves clearing the mind of all thoughts and letting your brain be at peace. Taking time to calm your mind down would remove stress and anxiety, help you focus, and reduce memory loss. Activities like gardening, quilting, knitting, or journaling will yield the same results. Additionally, it is essential to relax your body when meditating and release the tension in your muscles.
5) Stay positive and set goals
The benefits of having a positive outlook include the following:
● Managing stress
● Decreases the risk of heart diseases
● Reduces the risks of depression
● Makes it less likely to develop chronic diseases
● Live life to the fullest
● Lowers stress
● Gives better coping skills during hard times
It's not always easy to stay positive in this fast-paced world, but it is essential for our well-being. And there's no rush to change. Try changing your outlook and being thankful for the small things that you still have. Take some hobbies and enjoy some of the benefits that come with age.
Set goals and milestones. There are many achievements that can be met in both the short and long term. They not only help boost the ego but bring more positivity and satisfaction into your life. Even taking care of plants, exercising, or finishing that crossword puzzle would give them that boost you need.
Ageing happens to everyone. There are so many ways to keep ourselves young and healthy. We can approach our old age with welcome arms by simply making small changes and starting new hobbies. Caring for our mental and physical health allows us to age gracefully and live the rest of our lives content and happy.