Age they say is just a number. We say it’s a state of mind. Irrespective of our personal feelings towards age, it is something that must happen in the course of time.
As we grow older we find out that the little things that we do to keep our bodies and minds sharp, fit and healthy become more of arduous tasks.
Because of the changes in our bodies needs as a result of age, it is important for us to understand the importance of healthy living. The secret about aging gracefully can be found in our attitude towards our bodies in our youth, and, also measures we take to better our bodies as we grow older.
1. Control your blood pressure
Why?
You can have high blood pressure (BP) – also called hypertension – and still feel fine. That’s because high blood pressure does not cause symptoms that you can see or feel. But high blood pressure if not treated can lead to stroke, heart disease, eye problems, and kidney failure.
- Normal BP—your systolic (top, or first number) pressure is less than 120 and your diastolic pressure (bottom, or second number) is less than 80—for example, 119/79.
- Prehypertension—your top number is between 120 and 139 or the bottom number is between 80 and 89. You may be at risk for developing high blood pressure.
- High BP—Your blood pressure measures 140/90 or higher at two or more checkups.
To do:
- Keep a healthy weight. Being overweight adds to your risk.
- Exercise every day. Moderate exercise can lower blood pressure. Check with your doctor before starting a new exercise plan.
- Eat more fruits, vegetables, whole grains, and low-fat dairy foods. Fresh fruits and vegetables are high in potassium, which you need.
- Cut down on salt and sodium. Most people eat more salt and sodium than they need. A low-salt diet might help lower your blood pressure.
- Drink less alcohol. Drinking alcohol can affect blood pressure. As a general rule, men should have no more than two drinks a day women no more than one a day.
Follow your doctor’s orders. If lifestyle changes alone do not control your BP, your doctor may prescribe blood pressure pills.
2. Control your cholesterol
Why?
CHOLESTEROL is a waxy, fat-like substance present in cell walls or membranes everywhere in the body, including the heart. Your body needs some excess cholesterol, but excess cholesterol deposited in your blood can raise your risk of HEART DISEASE OR STROKE. Excess cholesterol can build up in your arteries, including the coronary arteries, where it contributes to narrowing and blockage. Cholesterol travels through the blood in two “packages”: High-density lipoproteins (HDL) is the “good” cholesterol.
It carries cholesterol in the blood from other parts of the body to the liver, which removes it. HDL keeps cholesterol from building up in the walls of the arteries. Low-density lipoproteins (LDL), the “bad” cholesterol, and leads to a buildup of cholesterol in the walls of your arteries. The higher the LDL levels in your blood, the greater your chances of developing coronary heart disease.
To do:
Reduce your LDL bad cholesterol and raise your HDL good cholesterol through diet and exercise. If that fails, you may need drugs.
- Therapeutic Lifestyle Changes (TLC)—TLC includes a cholesterol-lowering diet (called the TLC DIET), physical activity, and weight management. TLC is for anyone whose LDL is above the goal set by your physician.
- Drug Treatment—If cholesterol-lowering drugs are needed, they are used together with TLC treatment to help lower LDL. Smoking
3. Quit smoking
Why?
Tobacco use remains the single most preventable cause of death in the United States. Cigarette smoking accounts for nearly one-third of all cancer deaths in this country each year. Smoking is the most common risk factor for the development of lung cancer, which is the leading cause of cancer death. It is also associated with many other types of cancer. Smoking also increases the risk of other health problems, such as chronic lung disease and heart disease. Smoking during pregnancy can have adverse effects on the unborn child, such as premature delivery and low birth weight.
To do:
All health care professionals agree that quitting smoking is one of the best gifts you can give yourself and your loved ones.
4. Don’t drink too much
Why?
The consequences of alcohol misuse are serious — in many cases, life threatening. Heavy drinking can increase the risk for certain cancers, especially those of the liver, esophagus, throat, and larynx (voice box). Heavy drinking can also cause liver CIRRHOSIS, immune system problems, brain damage, and harm to the fetus during pregnancy. In addition, drinking increases the risk of death from automobile crashes as well as recreational and on-the-job injuries.
What You Can Do:
Moderate alcohol use — up to two drinks per day for men and one drink per day for women and older people — is not harmful for most adults. (A standard drink is one 12-ounce bottle or can of either beer or wine cooler, one 5- ounce glass of wine, or 1.5 ounces of 80-proof distilled spirits.)
References: www.medlineplus.gov