Introduction
As we age, it is important to maintain a healthy lifestyle to ensure our bodies stay in top condition. As a house call doctor, I have seen firsthand the effects of poor nutrition and lack of exercise on the elderly. To help you stay healthy and age gracefully, I have compiled five tips for healthy aging: Eat This Not That. These tips will help you make smart food choices that will keep you feeling your best. By following these tips, you can ensure that you are getting the nutrients your body needs to stay healthy and active.
I’m a House Call Doctor and Here Are 5 Tips for Healthy Aging — Eat This Not That
As a house call doctor, I’m often asked for advice on how to stay healthy as we age. While there is no one-size-fits-all answer, there are some general tips that can help you stay healthy and age gracefully. Here are five tips for healthy aging — eat this, not that.
1. Eat More Fruits and Vegetables
Fruits and vegetables are packed with vitamins, minerals, and antioxidants that can help protect your body from disease and keep you feeling your best. Aim for five servings of fruits and vegetables each day. Choose a variety of colors to get the most nutrition.
2. Choose Healthy Fats
Healthy fats, such as those found in olive oil, avocados, and nuts, can help reduce inflammation and improve heart health. Avoid unhealthy fats, such as those found in processed foods and fried foods.
3. Get Enough Protein
Protein is essential for healthy aging. It helps build and maintain muscle mass, which can help you stay strong and active. Choose lean proteins, such as fish, chicken, and beans, and avoid processed meats.
4. Limit Sugar and Refined Carbs
Sugar and refined carbs can cause spikes in blood sugar, which can lead to inflammation and other health problems. Choose whole grains, such as oats and quinoa, and limit added sugars.
5. Stay Hydrated
Staying hydrated is essential for healthy aging. Aim for eight glasses of water a day, and add in other fluids, such as herbal teas and low-sugar juices. Avoid sugary drinks, such as soda and energy drinks.
These are just a few tips for healthy aging. As a house call doctor, I’m here to help you stay healthy and age gracefully. If you have any questions or concerns, don’t hesitate to reach out.
There are many factors influencing the process of aging. Some, like genetics, are out of our control. But, there are plenty of healthy practices that can prevent disease and allow us to age well. As a primary care “House Call” physician who treats people in their homes, I have witnessed firsthand how senior patients can make simple and significant changes that help them live healthier and more fulfilling lives.—Laura Sander, MD, MPH, is a Northeast Regional Medical Director of Heal.
Simply put: We need human connection to survive. The COVID-19 pandemic has highlighted this need. According to the CDC, “Social isolation significantly increases a person’s risk of premature death from all causes and poor social relationships is associated with about a 30% increase of heart disease and strokes.” Staying connected with friends, family and community is essential for maintaining good physical and mental health.
If you’re feeling isolated or lonely, try joining a local community center, club or house of worship, do volunteer work that gets you out of your home, and make it a habit to regularly pick up the phone or schedule a Zoom call with family and friends. It’s also important to have health practitioners that you trust and can speak to openly about your health concerns or any issues affecting your well-being.
Prevention is the best medicine. You can take control of your health by staying up to date with your annual exams, required vaccinations, blood work, and screenings. Safety proofing your home is another good way to prevent health risks. Falls are the leading cause of injury among seniors and the vast majority of them happen in the home. Being a physician I work with my patients to eliminate safety hazards that can easily cause falls. Those include removing furniture and clutter that you can trip over and rugs that can slip, ensuring that the home is well-lit and installing stability bars in showers and near toilets.
You need fewer calories as you age but those you consume, count more. Make sure your diet includes fresh vegetables, fruits and nuts. If you have trouble getting to a supermarket, look into home delivery services or ask a neighbor or family member for a ride. You can also connect to local community resources, such as Meals on Wheels. In addition to eating well, daily physical activity without overexerting yourself is good for your mood and your health. Even a short walk a day can help you stay fit, strengthen your bones, and lift your spirits. It’s also important to keep your mind active. Playing word games and doing puzzles, reading or listening to books, joining a discussion group and socializing are all good ways to help keep your mind sharp.
While almost all seniors take at least one prescription medication each day and over one-third take five or more, 50% of patients do not take their medication as prescribed. There are a number of reasons why including not receiving clear instructions about their use, not being able to read small print on drug labels or distinguish between different medications due to vision problems, not remembering to regularly take them, or not liking the side effects some medications cause. Not taking your medications or not taking them properly can lead to serious health problems which is why it’s important to make sure you get all the information you need when the medication is prescribed either from your doctor or pharmacist.
As a doctor providing in-home care, one advantage for my patients is that I can help them manage their medications. I let my patients know that you can also ask that the bottle have a large print label which is easier to read. Pill boxes can keep your medications organized and written reminders or alarms can help you remember when to take them. If you’re experiencing unpleasant side effects, talk to your doctor; there may be alternative drug they can prescribe. An advantage for both me and my patients is because I visit them in their homes, I can review all their medications to see where they are kept and observe how and when they are taken.
Asking for help can be difficult, but it is essential to request and accept assistance when you need it. Failing to communicate your needs and the challenges you face can be detrimental to both your physical and mental health. I encourage my patients to reach out to family members and friends for help, as well as utilize personal care services that can assist with cooking and cleaning, as well as other needs.