10 health tips for senior citizens to live a longer, better quality life

Being a senior citizen should not be a burden. It should be a beautiful unfolding of a new chapter as your worldly responsibilities decrease and you can finally explore your interests. These senior citizen health tips are aimed at helping you fulfill the most important responsibility now- to take care of yourself and live well.

Even with the best of care, some changes will happen. In order to ensure that your bodily systems are working optimally, you should go for a senior citizen health checkup as advised by your doctor or at least twice a year.

10 tips to age well and lead a quality life

1.  Stay in Physical Motion

Physical activity is strongly connected to improving all parameters of health which include physical health, mental health, as well as emotional health. Try to include aerobics, strength, balance, and flexibility training according to your health status. Take a Senior Citizen Health Plan that includes check-ups and diagnostic tests so that you know what is best for you. Aim for 150 minutes of moderate intensity aerobic activities each week. Physical activity will improve cognitive function and also help keep any pre-existing conditions in check.

2.  Stay connected and keep that mental motion

Elderly who have better social connections have been found to have a better quality of life. It improves mood, lessens negative feelings, and motivates people to stay physically active. If you are a caregiver, you should ensure that the elderly interact with family, friends, or help/volunteer groups. Ask for their advice as that gives them a sense of purpose. At the same time, exploring new interests, playing games, solving puzzles also keeps one in mental motion. 

3.  Follow a healthy diet

A well balanced diet can prevent and/or control many health conditions. A well balanced and tasty diet is also required for a healthy emotional and mental state. As immunity can be lower at this age, eating healthy can provide protection against infections.

• Eat plenty of fresh fruits, whole grains, legumes and vegetables
• Include lean meats and protein rich food in your diet
• Limit the intake of sugary and fatty foods
• Include healthy fats in the form of seeds, nuts, olive oil, etc
• Limit or avoid alcohol and smoking
• Try to eat with the family

As a caregiver, you should adjust the food consistency if there are eating difficulties. You may have to work on texture and flavours if there are sensory issues. Look for Health Checkup Packages for Senior Citizens if you think there may be any nutritional deficiencies or an underlying disease may be impacting absorption.

4.  Stick to the schedules

An annual checkup with your doctor is a must even if you feel fine. More regular checkups may be required for those with pre-existing conditions or a new health issue. Many conditions may not show clear signs and symptoms in old age. These can go undetected if you don't see your doctor regularly. Even low fever or common flu can lead to complications for a senior citizen.

Don't ignore these warning signs

• Sudden weakness, dizziness, breathing trouble
• Loss of balance or coordination
• Difficulty moving, speaking, swallowing
• Fever
• Sudden confusion or blurred vision
• Rapid weight loss
• Wounds that are not healing

If you notice any new signs or symptoms, please see the doctor immediately. Falls are also common at this age. Even if you think the injury is minor, get an assessment.

You can check and opt for Health Schemes for Senior Citizens in India to help you get better medical facilities.

5.  Take your medications and supplements

You should take your medicines and supplements as prescribed by your doctor. If you think any medicine is causing a side effect, talk to your doctor. Don't stop or miss medications on your own. If you are prone to forgetfulness, use pill boxes which have days and time mentioned on them.

6.  Sleep well

Sleep is a major pillar of healthy living for both young and old. Senior citizens should aim for 7-8 hours of sleep every night. Even if your schedule is different now than when you were younger, getting those hours is more important than when you sleep. If you have insomnia, see your doctor to find solutions.

7.  Practice good oral hygiene

Good oral health is a primary factor to receive the nutrition which is so essential to the health of senior citizens. Brush twice a day, floss daily, clean your dentures, and see your dentist on time. Chronic inflammation resulting from poor dental health can be detrimental to your general health as well as cardiovascular health. 

8.  Learn to manage stress

Chronic stress can be the most detrimental factor to your quality of life and your health. It increases the production of cortisol. This dysregulates the immune system. With physical activity, good sleep, social connections, and exploring new interests, you can manage stress effectively.

It is not uncommon for the elderly to suffer from anxiety and depression. Social isolation, chronic illness, loss of a loved one, purposelessness, financial dependency are some of the responsible factors. Family members can help elderly cope with this. Prompt psychiatric help must be sought. Loved ones can help the senior citizens smile again.

9.  Soak in sunlight, rest well, and stay hydrated

Getting a daily dose of sunlight, drinking enough water, and taking rest at regular intervals will improve your overall health. Some people may have been advised to limit water intake due to cardiac or renal issues. It is important that the elderly follow the right advice and instructions. This is where regular physician checkups and Senior Citizen Health Checkups fit in.

10. Alter your environment

Balance, coordination, and vision are not the same at this age. Making your environment safe, using aids as required will ensure that you don't get injured and have the confidence to stay in motion. This is something that the family or caregivers need to be primarily involved in. The floors should be level and never slippery, lighting should be optimum, keep a stable stool for bathing, etc.

Follow these steps to lead a better life. 

You can also check if there are health insurance plans for senior citizens. At O-Lab, there are comprehensive and targeted checkups for Senior Citizens at affordable prices.