As we age, the body changes such as reduced muscle mass, lack of appetite, limited joint mobility and less cardiovascular efficiency can naturally lead to a less active lifestyle and malnutrition. Read on to learn more about four steps to take to minimise the effects of ageing.
1. Stay active and sit less
Keeping an active lifestyle is important to help seniors improve their physical and mental health. A refreshing morning starts with a 10 minute stretch, followed by light activities throughout the day like light cleaning, gardening, playing with pet rather than sitting or lying down. A short walk after dinner is also a good way to stay physically and socially active.
2. Eat nutrient-dense foods
Senior adults tend to eat less and experience a reduced appetite due to the decline in energy levels and some medical conditions. Prioritizing nutrient-dense foods that provide a good balance of vitamins, minerals, and calories in a smaller portion is crucial for promoting satiety and managing healthy weight. These include vegetables, beans and peas, fruits, whole grains, seafoods, lean meats and poultry, eggs and dairy products – all with little or no saturated fat, sodium, and added sugars.”
3. Get quality sleep
Although sleep deprivation can happen at any age, seniors tend to experience them more.
Common causes that keep them awake at night include increased use of medications, excessive daytime napping and sedentary lifestyle. Always keep evening meals light and avoid caffeine, nicotine, and alcohol before bedtime. Ensure the bed is firm enough to support the body of your beloved one and a quiet, dark and cool bedroom can help them fall asleep faster and stay asleep longer.
4. Maintain good oral health.
The importance of dental care rises with age. Cavities and tooth loss can profoundly affect an elderly’s nutrition status with the changes in one’s ability to bite and chew food. A thorough dental routine of rinsing, brushing, flossing and tongue scraping can help protect against gum disease. Visiting a dentist every 6 months for check-ups and cleanings is recommended to keep one’s teeth in good condition.
