By Rick Banas of BMA Management, Ltd.
One of the best ways to maintain your independence as you age is to take control of your health.
You’ll significantly reduce your risk of developing the types of chronic health problems commonly associated with growing older. You’ll reduce your risk of needing nursing home care. And, you’ll also likely reduce the amount of money you have to spend on health care.
Here are six steps you can take to take control.
Be Social
More and more research is showing that social connectivity is one of the keys to aging well.
Researchers are finding that people tend to be happier when they are with other people than when they are alone.
Socializing also helps keep your mind sharp.
Eat Healthy
The National Institutes of Health (NIH) cite many benefits to healthy eating. The proper diet can help you maintain your energy and proper weight; may help reduce high cholesterol and blood pressure, manage diabetes, and lower high cholesterol; and reduce your risk of other chronic health conditions.
Recommendations for eating healthy include eating a balanced mix of fruits and vegetables, whole grains and proteins every day; limiting your intake of salt, added sugars and saturated fats; and drinking plenty of liquid, especially water. Choose a variety of colors and types of vegetables.
The amount you should eat, the NIH notes, depends on your age, whether you are a man or a woman, your height and weight, your metabolism, and the amount your physical activity level.
Exercise
The lack of exercise is one of the key reasons why people lose their mobility and independence, says Dr. David Fisher, M.D., M.P.H., in his book “How to Keep Mom (and Yourself) Out of a Nursing Home.”
He suggests 30 minutes of aerobic exercise four times a week. In addition some sort of weight training also is recommended.
Strengthening your quadriceps is of vital importance because of the role they play in helping you get in and out of bed and a chair.
Balance exercise can help reduce falls, and stretching exercises can help with flexibility.
Be sure to check with your doctor before you begin an exercise routine.
Monitor Medications
Take your medications as prescribed – the right amount at the right time of day.
Do not stop taking your medication just because you are feeling better.
Tell your doctor about all of the over-the-counter and prescribed medications you are taking.
Buying all of your medications at the same pharmacy can help you keep track.
Call your doctor if you are feeling any adverse effects of the medications you are taking, especially if you are taking a new medication or a different dose.
Ask your doctor about lifestyle changes you can make to potentially help you reduce your medication intake.
Smoking
If you smoke, stop.
The American Lung Association cites cigarette smoking as the #1 cause of preventable disease and death.
Smoking can lead to cancer, chronic obstructive pulmonary disease, chronic bronchitis, emphysema, coronary heart disease and a host of other health problems.
Watch Your Weight
The health risks associated with being overweight include Type 2 diabetes, high blood pressure, heart disease, stroke, cancer, sleep apnea and liver and kidney disease.
If you reach and maintain a normal weight, you’ll likely feel better, have more energy, and feel more like exercising. It also may help your loved ones stay healthier.
All affordable assisted living communities managed by BMA Management, Ltd. are certified and surveyed by the Illinois Department of Healthcare and Family Services. All assisted living communities are licensed and surveyed by the Illinois Department of Public Health.
“BMA Management, Ltd. is the leading provider of assisted living in Illinois
and one of the 20 largest providers of assisted living in the United States.”
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