The health of people in their 70s varies greatly. Some people are fully healthy, while others suffer from a variety of ailments. Whatever your situation, there are many things you can do to improve your health, avoid sicknesses, and keep your mind sharp.
If you’re 70 or older, even something as simple as the flu or a common cold might aggravate and cause problems. Secondary infections include pneumonia, bronchitis, ear infections, and sinus infections. Respiratory disease may increase the symptoms of a chronic illness such as asthma or diabetes.
As a result, it’s critical to make healthy choices to improve your immune system and lower your risk of sickness. Here are our top 5 health tips for people over 70+.
1. Become more active:
The immune system is boosted by physical activity. Your body can fight infection and inflammation better if you move around a lot. You are not required to engage in strenuous exercise. Exercises with a low impact are also good. Bike riding, strolling, swimming, or low-impact aerobics are all alternatives for physical therapy.
Do 20 to 30 minutes of light exercise each day, if you’re able, to reach the recommended weekly total of 150 minutes. Lift weights or practice yoga to improve your muscles. Change up your workout program to see what works best for you.
2. Maintain good sleeping habits
It is a common misconception that older individuals require less sleep. This simply isn’t the case. The amount of sleep required by older individuals is the same as that of young adults; the typical recommendation is seven to nine hours each night.
The problem is that health issues, drugs, and poor sleep habits all make it difficult for seniors to receive the rest they require. It is critical to devote time in your life after 70s to improve your sleeping habits. There are numerous essential steps you may take to enhance your sleep hygiene:
- Maintain a consistent sleep schedule.
- Daytime naps should be avoided.
- Do not lie awake in bed for more than five to ten minutes.
- In bed, avoid watching TV, using the computer, or reading.
- Caffeinated liquids, such as coffee, tea, and colas, should be avoided.
- Have a dark, quiet, and comfy bedroom.
3. Use supplements:
Palliative care and certain nutrients can help keep your immune system in good shape. Before taking a supplement, talk to your doctor, especially if you’re on prescription medication. Some of the vitamins they recommend are calcium, vitamin D, vitamin B6, and vitamin B12. Take supplements or multivitamins as advised to enhance your immune system.
4. Eat a healthy and balanced diet:
Loving yourself after 70 is very important. So, eating a diet rich in fruits, vegetables, and lean meats strengthens your immune system and protects you from viruses and bacteria that cause sickness. Fruits and vegetables are high in antioxidants. Antioxidants protect your cells from harm, which keeps your body healthy.
Sugary and fatty foods should be avoided as well because they create inflammation and weaken the immune system. Also, keep your alcohol usage to a minimum. Consult your doctor to determine the proper amount of alcohol to consume each day or week.
5. Learn how to deal with stress
Your body produces more cortisol, a stress hormone, as a result of chronic stress. Cortisol in excess can cause problems with your body’s functions, notably your immune system. Increase your physical activity, get plenty of rest, set reasonable goals for yourself, and engage in relaxing and delightful activities to release stress and stay fit after 70.