You can maintain your overall health by managing your stress, getting enough calcium, and having cancer screenings. There are many other factors that can affect your health. These include your diet and lifestyle. Learn more about the challenges you may face and how to address them.
Changing Your Diet
As you age, your nutritional needs change. Different nutrients are needed for energy and overall health. It is important to adjust your diet accordingly. Here are some things you should consider when changing your diet as a result of ageing. These include slow-digesting carbohydrates and whole grains, beans, lentils, and lean protein.
Avoid high-sodium foods. Instead, opt for lower-sodium dishes and soups. You can also try eating more colorful vegetables and fruits. This will keep you hydrated, and reduce your intake of saturated fats and sodium. Eating plenty of fruits and vegetables will also help you maintain your muscle mass.
Calcium is essential for strong bones. However, many people don’t get enough. It can cause osteoporosis, a disease in which bones are weak and can lead to serious health risks. People with osteoporosis have a lower chance of recovering from falls. This disease is the second leading cause for death in women, but it can also be fatal in men. Getting adequate amounts of calcium is the first step in preventing osteoporosis.
Adults age 71 and older should consume about 1,200 milligrams of calcium daily, and pregnant and breastfeeding women should get at least 1,000 milligrams. In addition, vitamin D is essential for calcium absorption. Dairy products such as yogurt, cheese, and milk are the best sources of calcium. About 300 mg of calcium is found in one cup (8 ounces), of milk
As we age, stressors can have a greater impact on our bodies and minds. We have fewer defenses against stress as we age, and we have a harder time regulating hormone levels. Chronic stress can be detrimental to our health. It can cause a weak immune system, heart disease, or other health conditions.
Fortunately, there are ways to manage stress as you age. The first step is to notice the signs of stress and then develop a plan of action that works best for you. Common signs of stress include high blood pressure, racing heart, fatigue, and aches and pains. You can reduce stress by using calming techniques like yoga and Tai Chi. Cognitive behavioral therapy can also help you replace negative thoughts by more positive ones.
Getting Screened For Cancer
Being screened for cancer early in life can help you catch the first signs. Cancer is the leading cause for death among Americans aged 45-84. It is also the second-leading cause of death for those age 85 and older. According to the National Cancer Institute (NCI), most new cases are found in adults between 55 and 74 years old. Although many screening tests are non-invasive and safe, some people may still be anxious about their results.
Researchers at the M.D. Anderson Cancer Center have examined data from over 12,000 women and found that getting screened for cancer earlier makes the disease more treatable. They also noted that screening tests are not the gold standard.
Mental Health Management
As you age, you will encounter different challenges that impact your mental health. In addition to the usual physical challenges, illness, financial stress, and the loss of loved ones can also have a detrimental impact on your mental health. 20% of the elderly will experience some form of mental health problem. It is even more important to manage your mental well-being as you age.
Do not ignore signs that your mental health is declining. There are special health care professionals who focus on aging-related mental health. These professionals can help you identify and address any problems.