• Shruti GOCHHWAL

How To Stay In The Pink Of Your Health Even As You Age

The importance of the word ‘health’ increases as you healthy habits age. When you reach the third and fourth decades of your life, you begin to feel the impact of unhealthy lifestyle healthy habits choices pretty intensely. No longer can you get away with drinking an extra glass of beer while watching television, neglecting daily movement, or eating more sugar as an extra bite of your favourite dessert like you used to.

Being healthy is not only about maintaining a perfect weight and sweating buckets to get rid of that beer belly. It has various other implications. A holistic, healthy lifestyle boosts your energy levels throughout the day, keeps you mentally stimulated, maintains better relationships, and enhances your life’s overall quality.

Here are some ways by which those who have reached, or are approaching their 30s, 40s, and 50s can remain in the prime of their health.

Why Is Living a Healthy Lifestyle so Important in Middle-Age?

As you get older, your body changes. You are more likely to develop different problems of health. You need to adapt your body to its changing requirements. Here are some reasons why you need to embrace healthy habits in your 30s and beyond.

  1. Less physical movement and consequently low metabolism makes you prone to weight gain.

  2. You are more susceptible to developing health ailments as your immunity levels drop, and you begin to rely more on medications.

  3. The digestion of your body slows down, and it becomes difficult for you to absorb various nutrients from food.

  4. Problems like constipation, high blood pressure, and high cholesterol are prevalent in middle-age. A healthy lifestyle helps you get rid of it.

The above points make it clear that you need to follow a healthy diet chart according to age. Before you find a dietician to get a diet plan for yourself, it might be a good idea to read the list of healthy habits given below. You will find that an old age healthy diet chart isn’t filled with complicated meals and strict dietary guidelines. In fact, just following a few healthy habits will prove invaluable in enhancing and preserving your health.

Healthy Habits for the Elderly

Follow these six golden rules to benefit physically and mentally and live your mid-life with a smile on your face.

  1. Eat a variety of fruits and vegetables.

  2. Exercise regularly and maintain a healthy weight.

  3. Take adequate rest.

  4. Supplement your diet with essential vitamins and minerals.

  5. Go for regular medical checkups

  6. Avoid alcohol and quit smoking

1.  Eat a Variety of Fruits and Vegetables

Healthy food

People making food, Credit: Pixabay


Always have 2-3 servings of antioxidant-rich fruits and vegetables like leafy greens, carrots, melon, berries, etc. Use more plant-based sources of protein like beans and legumes apart from regular protein sources. Incorporate healthy fats like omega-3 found in flax and chia seeds to protect yourself against various age-related diseases. Dont forget to drink plenty of water each day.

2. Exercise Regularly and Maintain a Healthy Weight

Exercise, health

Man working out, Credit: Pixabay


Physical activity is vital to stay protected from developing any heart ailments. You can vary the intensity of your exercise according to your fitness level. Select exercises that you enjoy. A healthy weight will prevent a host of obesity-related that are common in middle-aged individuals.

3. Take Adequate Rest

Sleep, rest

man sleeping, Credit: Pixabay


6-7 hours of sleep is a must for everyone. When you approach your 30s, you begin to feel the need of sufficient rest. A good night’s sleep will repair your muscles, keep you alert mentally, and boost your energy levels for the next day. It will minimize inflammation in your body and keep all the joint aches and pains at bay.

4. Supplement Your Diet with Important Vitamins and Minerals

Supplementation

Supplement tablets, Credit: Pixabay


As you age, your body becomes less efficient in synthesizing crucial vitamins and minerals like vitamin B12 and vitamin D from your diet. Women develop conditions like osteoporosis due to the loss of calcium from their bones. So you must supplement your diet with vitamins and minerals that your body lacks. You can consult your doctor about it.

5. Go for Regular Medical Checkups

medical check-up

Doctor with patient, Credit: Pixabay


The importance of undergoing regular medical checkups becomes more important in old age. It will enable you to find out if your starting to develop any medical conditions. You will also accordingly be able to make changes in your diet and lifestyle at the earlier stages.

6. Avoid Alcohol and Quit Smoking

alcohol, disease, smoking

An empty glass with ice, Credit: Pixabay


Do you know that you can add an extra decade to your life by merely avoiding alcohol and giving up the habit of smoking? It will greatly benefit you in long-run. Diseases like diabetes and high blood pressure can be easily controlled by avoiding alcohol. You will also save yourself from developing any debilitating liver disorders.

The above mentioned healthy habits will keep you fit and happy as you age. You won’t fall prey to physical and mental conditions that are so common among ageing men and women. Not only you, but a healthy diet chart for indian family becomes necessary to maintain everyone’s overall wellness. Start implementing these habits as soon as you can.

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