How do seniors take care of their well-being and health

How do seniors take care of their well being and health

Every inhabitant is subjected to the aging process, during which various changes take place in the body - both physiological and mental. These changes cannot be stopped, but by rethinking your lifestyle and habits, it is possible to take care of your well-being and protect yourself from illness.Tips on which seniors need to pay special attention and what habits to include in their daily lives.

The necessary minerals and vitamins absorption becomes slow as human gets older. This is why seniors have health problems such as high blood pressure, fatigue, headaches, seizures and even bone fractures. To avoid it in good time and maintain good health , you have to take care of yourself - make sure that the body receives all the necessary vitamins and minerals, so that physical activity is sufficient and aerobic exercise, but the number of calories consumed daily is adequate, "says the pharmacist.

Vitamins and minerals to pay special attention to

1 - Calcium 

It is important to take it in sufficient quantities to be able to ensure adequate bone density throughout life. Elderly people are less able to absorb calcium, so it is important to think about taking it when you reach the age of 65. The recommended daily dose is 1500 mg and it is desirable to take it with food - dairy products, cereals and vegetables. In addition, you can also use food supplements in consultation with your doctor. Special vitamin and mineral complexes for seniors are supplemented with higher doses of specific components, which are often lacking in the elderly.

2 - Magnesium

Commonly seen in seniors is also a lack of magnesium in the body, which can cause anxiety, nervousness and seizures. Magnesium can be ingested with food, using bananas, dark green vegetables, walnuts, figs, but in order to take a sufficient daily dose, these products must be used in fairly large quantities. For example, a banana contains an average of 32 milligrams of magnesium, which is only about 10% of the recommended daily allowance. Therefore, doctors often recommend the use of food supplements for the elderly - products for tablets and granules, liquid and also water-soluble products are available in pharmacies for more convenient use and faster effect.

3 - Vitamin D

Especially in the elderly, its deficiency is due to infrequent exposure to the sun, as well as its insufficient dietary intake. Vitamin D deficiency reduces the body's defenses, increases fatigue and increases the risk of osteoporosis. It is advisable to include fatty fish, egg yolk, outdoor cow's milk in the menu, but it should be taken into account that it is difficult to get enough vitamin D with food alone, so consult a doctor about a more appropriate way to take it in addition.

Physical activity and aerobic exercise for seniors

Physical activity is also a requirement for feeling good in old age. They are important regardless of the season, and every senior needs to find a way to motivate themselves to go outside in the winter, when the weather is probably not the most pleasant. Unfortunately," Pharmacy & Apotheka Health Index "data show that only 30% of the population between the ages of 64 and 75 believe they are doing enough physical activity," says the pharmacist.

Physical activity in the fresh air improves functional and mental abilities, promotes social contacts, reduces the risk of falls and also chronic diseases, especially cardiovascular disease. Aerobic exercise is recommended using a steady method - long walks and runs, when the body is able to provide energy with the amount of oxygen inhaled. Starting such a load gradually, but performing it for a long time, reduces the risk of cardiovascular disease, as well as prevents the development of osteoporosis. 

When starting activities, the minimum number of activities is 20 times a week for 20 minutes, but as the time and load increase, it is necessary to monitor the heart rate, for example, at the age of 70 during physical activity it should not exceed 70-100 beats per minute. Exercises that promote flexibility and flexibility are also very important, while balance exercises will help to avoid falls. Suitable activities in winter are walking, Nordic walking, if possible, also skiing, slow running, while indoor swimming is recommended. In winter, a suitable condition for activities in the fresh air is also suitable clothing - gloves, scarf, hat or ear warmers, warm socks.

Use vegetables in your diet

A balanced diet is an integral part of well-being. It is important to keep in mind that the amount of calories ingested is neither too little nor too much. In winter, it is recommended to use vegetables closest to Latvia's latitudes - beets, cabbage, carrots, balance them with meat, fish, cereals, legumes and cottage cheese, so that proteins, fiber, fat and carbohydrates are in proportion. It is also mandatory to monitor the amount of fluid ingested - it should be six to eight glasses of water, tea or juice.