23 Tips for Health Aging

1. Quit SmokingThe worst thing you can do to your health is to smoke. Smoking greatly increases the risk of heart attacks, strokes, respiratory diseases such as chronic obstructive pulmonary disease (COPD), and many types of cancer, including cancer of the lung, throat, mouth, colon, and bladder

2. Control your blood pressure

High blood pressure increases the risk of many diseases, notably heart attacks and strokes. Lifestyle modifications can help you keep pre-hypertension from developing into full-blown hypertension

3. Get screened for cancer

Discuss cancer screening with your health care provider, based on your personal and family history as well as your personal preferences.

4. Get appropriate immunization

It is important to stay on track with your immunizations—check with your healthcare provider to see if you are up to date.

5. Maintain healthy blood sugar level

Healthy lifestyle and dietary changes can help control blood sugar and reduce the risk of diabetes. These include losing weight if you’re overweight, exercising most days of the week, cutting back on calories and saturated fat, and eating a heart-healthy diet.

6. Don't consume too much calories

Moderately active adult women should, on average, consume about 2,000 calories a day; men, about 2,600 calories

7. Lower blood cholesterol if needed

Know your blood cholesterol level and, if they are undesirable, take steps to improve them.

8. Maintain good bone health

To keep bones healthy, quit smoking; do weight-bearing exercise such as strength training with weights, jumping rope, running, or playing tennis. Get adequate amounts of vitamin D and calcium. By age 65, about 6% of men also have osteoporosis, so older men should discuss their risk factors with their doctors, and get a bone density test if their doctors recommend one

9. Exercise for muscle strength

To tone your muscles, try strength training with weights. Or use your own body weight for resistance as you do push-ups, planks, or pull-ups. You should train all the major muscle groups in your upper and lower body at least two or three days a week.

10. Do cardio exercises

Aerobic or "cardio" exercise is one the most important components of fitness in terms of improving overall health

11. Eat a nutritious plant-based diet

Fresh fruits, vegetables, nuts, seeds, and whole grains are packed with vitamins, minerals, and fiber as well as a wide array of other beneficial compounds

12. Pay special attention to fiber

A low-fiber diet increases the risk of constipation and other bowel problems. A high-fiber diet may help reduce the risk of diabetes, stroke, systemic inflammation, and perhaps colon cancer, as well as an improvement in cholesterol and blood pressure

13. Manage your medications

To get the most from your medications and to minimize adverse effects, it’s important to store drugs properly, not miss a dose, and be aware of possible side effects and interactions with food or other medications

14. Get adequate sleep

The immune system suffers with poor sleep, as does mental health, concentration, and memory. Many chronic diseases such as stroke, heart attack, hypertension, obesity, depression, and diabetes have been linked with chronic poor sleep

15. Improve balance, reduce falls

Having poor balance is common, especially among older people. Ask your doctor if any of your medications can affect your balance. And regularly do balance exercises to protect yourself.

16. Take care of hearing problems

Hearing loss can impair your quality of life in many ways. It’s been linked with cognitive decline and dementia, balance problems, and is even associated with a decrease in walking speed. Talk with your doctor, who may recommend you see a specialist and consider a hearing aid.

17. Get screened for Glaucoma

Glaucoma, a buildup of pressure in the eye, is a silent disease with few symptoms in the beginning. But, over time, this pressure leads to blindness. That’s why regular eye exams are so important

18. Take care of your oral health

Aside from brushing and flossing every day, you should see your dentist twice a year for an evaluation and cleaning to maintain good oral health.

19. Learn new things

Research indicates that engaging in new, challenging activities may help maintain or improve cognitive functioning as we age.

20. Be productive

Having friends, family, and other social relations not only adds immensely to your quality of life, it can also add years to your life.

22. Treat depression and reduce stress

Depression affects your entire body and can seriously compromise your well-being. People who are depressed may not sleep well

23. Maintain intimacy

Engaging in active intercourse can go hand in hand with a healthy life. It is known that any sort of intimacy can help modify stress, and couples who have sleep with each other regularly may have less of a rise in blood pressure that accompanies stressful events

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