4 Wellness Tips for Seniors During Healthy Aging Month

September is Healthy Aging Month. At Qualicare, our in-home health care and senior care franchises are proud to help our older generations age gracefully from the comfort of their own homes. We are honored to serve many seniors and provide 360 Degrees of Care. This means Qualicare offers direct health care support, coordination between other healthcare providers, and management of day-to-day needs, including grocery shopping, hair appointments, etc.  

Every September, we celebrate this opportunity to bring national attention to growing older with wellness, health, and positivity. Bodies and minds change as we grow older, and it’s vital to know about the ways a healthy lifestyle can both prevent common health problems and help seniors enjoy the benefits of growing older. As Baby Boomers age, the number of seniors in Canada and the U.S. is growing, and it’s more important than ever to have good information and tips to support loved ones.  

Here are a few tips for maintaining health and wellness as individuals age:  

Prioritize a nutrient-rich diet  

It’s important to eat a healthy, well-balanced diet at every age. But as individuals reach their senior years, the body’s organs begin to deteriorate. This means that the body’s ability to absorb vitamins and minerals slowly diminishes. It’s extremely important to eat whole foods, which are full of nutrients and vitamins, as well as protein, fiber, and complex carbohydrates. Fresh fruits and vegetables, as well as fresh herbs, and plant-based foods like legumes will keep the body feeling good. Additionally, lean meats, and seafood that is caught fresh, eggs, nuts, and dairy that do not have added sugars, and that are low-fat, are great to eat, along with whole grains. And it’s important to stay hydrated, and drink lots of water every day! Foods to avoid or limit at every age, but especially as seniors age, include processed foods, foods with added sugars, juices, and alcoholic drinks, foods baked with refined flour, and high-sodium foods.  
 
As individuals age, sometimes it is necessary to take an extra supplement to get the proper number of vitamins and minerals. AARP put together a nice guide: Supplements to Take in Your 50s, 60s, and 70s, which outlines common vitamin and nutrient deficiencies in seniors. Omega-3 fatty acids, vitamin B12, and calcium supplements are all named on the list as especially important nutrients for seniors.  
 
Consuming food is about more than just getting the right nutrients, however, and there is much to be learned from cultures where people live the longest. In this 2021 AARP article, Lessons from Hong Kong, The Longest-Living Place on Earth, the author writes that Hong Kongers’ diets are about both “balance and pleasure.” Food is mostly eaten family-style, and most meals are shared. Food and lifestyle go hand-in-hand, and it’s worth thinking about how and when you eat, and how the experience of food could bring more wellness and joy.  

Move your body 

Walking is vitally important to maintaining good health as individuals age. The American Cancer Society put out a study in 2017 showing that walking six hours per week (less than an hour per day) will lower the risk of dying from cancer, respiratory disease, and other cardiovascular-related diseases.  

Walking does many great things for the body, including strengthening natural immunity, eliminating toxins, and activating the lymphatic system. And the mind gets a great boost too, as taking walks has shown to greatly decrease stress. Taking a long walk every day, or several short walks every day is one of the easiest ways to guarantee a step up in the aging process.  

As individuals age, muscle mass deteriorates. It’s important for seniors to strengthen their muscles by using hand weights or doing weight-bearing physical activity. Not only is it good for the body, but lifting weights helps the mind be strong as well. Building muscle strength helps to improve balance and stability for seniors, and quality of life increases overall.  

Keep your mind active  

Mindset really is everything when it comes to aging. Keeping the mind active with memory exercises, learning new skills, and playing new games, is a great way to ward off dementia and other conditions that affect memory. Mental health should be a priority when it comes to aging. Trying a new art project, or other creative endeavors is a great way to activate the mind and soothe the soul. Cooking new recipes, learning how to play a new instrument, and learning a new language are also wonderful ways to encourage wellness in the twilight years.  

Additionally, in cultures where people are social, live together, and have strong community bonds, individuals tend to live longer. It’s important to maintain connections with friends, family, and a community. Getting out to a senior center for events, attending parties, and having small meetups are all great ways to maintain a healthy mental and emotional life. Relaxation techniques and meditation can be great as well for maintaining good mental health. Some seniors might enjoy yoga, or tai chi as well for improving their energy.  

Be aware of changes in the brain

As adults age, some parts of the brain shrink, including the areas where learning and other complex mental activities reside. It’s important at all ages to learn new things to keep the brain active. In some parts of the brain, the nerve cells may also not be quite as effective, and the brain may not have as much blood flow. In addition, the brain can be impacted by inflammation more acutely as an individual ages. For more on the brain, check out the National Institute of Aging’s page on How the Aging Brain Affects Thinking.  

Regular check-ups with a primary care physician, a dentist, and an eye doctor will help to keep seniors informed about their health. These three doctors are vital to the wellness of seniors and can catch many health problems and diseases at their onset.