By Kayla Harris
Photo via Pixabay
When it comes to your health, it really is a head-to-toe project. As overwhelming as that might sound, it doesn’t have to be. The key is to incorporate wellness into your everyday life. And if you’re a grandparent, you’re already off to a good start. Being a grandparent can ward off depression, boost social connections, and keep your mind sharp. Research even suggests that grandparents who watch their grandchildren add an average of five years to their lives. Read on for more tips on how to be your healthiest self.
Let’s start with your head! Know when to cover it up. Not only do UV rays cause 99 percent of wrinkles, but they increase your odds of getting skin cancer as well. Wear SPF protection daily, limit your sun exposure between 10 a.m. and 4 p.m., and always wear hats when outdoors.
Stay hydrated. Getting enough fluids is crucial for every system in your body, from your muscles to your brain. When you’re older, you don’t sense thirst as much as you did when you were younger, so you need to make a conscious effort to stay hydrated. According to Dr. Julian Seifter at Harvard Medical School, “healthy people should get 30 to 50 ounces of water per day, but not all at once.”
Nourish yourself. According to Oliver Witard, a protein metabolism researcher and senior lecturer at the University of Stirling in Scotland, “Studies demonstrate that older adults are at risk of not meeting dietary protein recommendations.” Protein is needed to maintain muscle health, combat age-related weight gain, and prevent the development of type 2 diabetes and heart disease. Do yourself a huge favor (and set a great example) by eating nutrient-dense whole foods instead of pre-packaged convenience foods. And don’t forget to eat your berries! In a 2012 Annals of Neurology study, blueberries and strawberries appear to reduce cognitive decline in older adults, possibly delaying cognitive aging by 2.5 years. Add them to your smoothies, toss them on your cereal, or take them to work for an afternoon snack. Make shopping a fun adventure with your grandchild. Take her with you to farmers markets and enjoy fresh foods like a child again.
Keep your mind active. Engage in activities that make your brain work, from reading to taking up a new hobby. For bonus points, make yoga your new hobby!
Get off the couch. Find a form of exercise you enjoy and look forward to doing every day. The best types of exercise for older adults are ones that help you build strength, maintain muscle mass, stay mobile, and improve your balance and stability. You don’t necessarily need to join a gym to accomplish this. You can do four of the most important exercises from the comfort of your own home.
Be mindful of what you’re breathing. When it comes to health, the quality of air you breathe is right up there with nutrition and exercise. The fact is that all the good health habits in the world aren’t going to be as effective if the air in your home isn’t clean. The best thing you can do is change your furnace filters regularly and only use filters that have a MERV (minimum efficiency reporting value) of at least 6. Staying on top of this is especially important if you have a compromised immune system or suffer from allergies or asthma.
Be more social. Whether you still meet work colleagues for coffee or volunteer at your local soup kitchen, it’s important to spend time with others regularly. Research indicates that being highly social can cut your dementia risk by 70 percent.
As you model healthy behavior for your grandchildren, you’ll be giving them tools for a lifetime. Whether your grandkids accompany you for berry-picking adventures or they become your hiking buddies, you’ll be a living example of how to live a healthy lifestyle. Plus, you’ll look good and feel great while doing it!
Kayla Harris is the founder of Elderimpact. Her mission is to empower seniors against ageism by making handy the information they need to keep controlling their own lives.