Aging is inevitable, but how we age is up to us. This September, AltaMed encourages you to celebrate Healthy Aging Month by building good habits that will bring a lifetime of benefits. From finding a new hobby to eating a balanced diet, discover 10 ideas for growing healthy in adulthood and beyond.

1. Stay Active

Regular physical activity is essential as you age. It helps you maintain a normal weight, reduce stress and the risk of chronic diseases, and improves balance, flexibility, and mental health.

The CDC recommends at least 150 minutes of moderate exercise weekly. This can be easier to do if you set 30 minutes a day, 5 days a week. Some simple options include:

• Walking, swimming, or cycling to promote heart health.
• Lifting weights or using resistance bands to build muscle.
• Practicing yoga and stretching to enhance flexibility and reduce the risk of falling.

2. Eat A Balanced Diet

According to the National Council on Aging, good nutrition is essential. That means building a diet rich in whole foods like fruits, vegetables, grains, lean proteins, and healthy fats. Doing so will help support overall health and allow you to better maintain your energy. For extra benefits, remember to:

• Eat smaller portions. Doing so offers health benefits such as reducing cholesterol, blood pressure, and insulin resistance, and can help to avoid weight gain. 
• Ensure adequate intake of calcium and vitamin D (for bone health), protein (to preserve muscle mass), omega-3 fatty acids (for brain health), and fiber (for digestion).
• Drink plenty of water and include hydrating foods in your diet. Staying hydrated improves your energy level and has been proven to keep skin healthier.

3. Discover a New Hobby

Engaging in new activities can be fun and good for your health. It can help strengthen your brain by challenging it to adapt and grow. This could be as simple as finding a hobby, like painting or gardening, or trying something more structured, like enrolling in a class or learning a new language. 

Per the Alzheimer’s Foundation of America, even small changes, like using your non-dominant hand, can help stimulate your brain. 

4. Get Enough Sleep

A good night’s sleep is critical to your health. If possible, adults should aim for seven to nine hours each night. Try creating a relaxing bedtime routine to improve your sleep quality.

5. Monitor Medications

As you age, medications can affect you differently. Always check with your doctor or pharmacist before starting a new prescription and let them know of any over the counter medications and supplements you may be taking. If you experience abnormal symptoms, contact your provider right away.

6. Quit Smoking

Smoking increases the risk of serious health problems, including lung cancer. According to the National Institute on Aging, quitting cigarettes at any age will:

• Lower your risk of cancer, heart attack, stroke, and lung disease
• Improve your blood circulation
• Improve your sense of taste and smell
• Increase your ability to exercise

7. Stay Connected

Social connections are important for your health. Research shows that loneliness in individuals aged 65 and older is associated with faster cognitive decline. Making time to talk on the phone and spending time with family, friends, or community groups keeps your mind active and engaged.

8. Check Your Blood Pressure

When left untreated, high blood pressure can damage the heart, brain, and kidneys. Be sure to get a blood pressure reading during every checkup. To ensure accuracy, do the following:

• Avoid caffeine, tobacco, and exercise 30 minutes prior to your appointment.
• Empty your bladder.
• Sit quietly and avoid distractions during the measurement.

9. Monitor Your Memory

With age, mild forgetfulness is normal. However, it’s important to watch for excessive lapses in logic or memory, as these can be warning signs of Alzheimer’s disease. Talk to your doctor if you notice yourself doing any of the following:

• Repeatedly asking the same questions
• Getting lost in familiar places
• Finding it difficult to follow recipes or directions
• Neglecting self-care like eating, bathing, or safety

10. See Your Doctor and Dentist Regularly

At any stage of life, regular checkups are essential to your well-being. For older adults, getting age-appropriate screenings can identify problems early or even before they start.  This is your best defense against serious diseases like cancer, arthritis, or diabetes. Be sure to consult your doctor any time you experience changes in your health or concerning symptoms.  

Be sure to take care of your oral health.  It is important to prevent gum disease as it has been linked to a number health conditions including heart disease.  Remember to brush at least twice a day and floss daily.

By staying proactive, you’ll stay on the path to healthy aging. 

Taking Care with AltaMed

For over 55 years, AltaMed has helped seniors live healthy, independent lives. From primary care to pharmacy services and Medicare enrollment, you’ll find everything you need under one roof. AltaMed offers specialized services designed for senior health and well-being through Viva Gold clinics. For those with complex health challenges, the AltaMed PACE program offers enhanced coordination, transportation, and social services that help keep you comfortable at home. 

Get started today by clicking here or calling (888) 499-9303.