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Healthy Aging Tips and Tools
Nutrition - Consider incorporating a healthy, nutritional food plan into your life such as the DASH or a Mediterranean diet. Even on a limited budget, there are ways to eat and feel well.
Dietary Approaches to Stop Hypertension (DASH) is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends:
- Eating vegetables, fruits, and whole grains
- Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
- Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
- Limiting sugar-sweetened beverages and sweets.
Physical Activity - Maintain daily activity. "The more you move, the less you lose and the healthier you will be." is a true statement. Walking, yoga, gardening, balance exercises are good physical activities to enjoy. Check with your doctor before beginning an exercise program.
Sleep - Get plenty of rest - 7-9 hours each night is recommended. Adequate sleep helps our bodies reset at the end of the day which helps to repair cell damage and refresh the immune system. It also improves concentration and memory.
Health Checks - Schedule and keep doctor’s appointments and/or medical testing. If you have a new pain or health issue, call your doctor. They may want to see you sooner than your next appointment. Be proactive.
Mental Health - Your mental health is just as vital as physical health. Be aware of your mental health needs. Do your best to take steps to build a good support system and reach out for professional help if needed.
Socialization - As humans, we are meant to be in community. Join a local senior group, take a class, meet friends and family for a meal, say "yes" when invited to an outing. Connecting with others can help you feel valued, improve brain health and boost your immune system.
Positive Attitude - Your attitude affects thoughts, actions and overall health. Prayer, meditation, gratitude journals, nature, and laughter can all help maintain a positive attitude, even in difficult moments. Spend time with positive people, plan a trip, listen to music, dance or watch a funny movie. All these things can help boost your positivity.
The above list can help you develop and maintain functional ability as you age and keep you on a path of Heathy Aging. For more health and well-being information, please visit Health Notes on our website at VITALity.CamdenDiocese.org/health-news/
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