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| 10 Healthy Steps for the Elderly |
Entering the elderly, everyone wants to experience a pleasant and soothing retirement and be free from the threat of various diseases that arise due to decreased bodily functions. A healthy lifestyle is the only way for the elderly to avoid dangerous diseases, can actively carry out various activities without the need to consume various drugs.
Creating a good diet
A good diet is the most important thing for the elderly. Make sure the elderly consume healthy foods such as wheat, vegetables, fruits and nuts and avoid foods that can trigger cholesterol and other diseases. Try to create a pleasant atmosphere at the dining table, make decorations as attractive as possible so that it can arouse the appetite for the elderly.
Sports
Make sure the elderly keep exercising lightly at least 3 times a week such as walking, yoga, swimming or cycling.
Prevents bone loss
At the age of 60 years and over, the ability of calcium absorption decreases. Vitamin D can help the absorption of calcium in the body, for example food sources of vitamin D are milk.
Make sure digestion remains healthy
To ensure digestion remains healthy, you should eat at least 20 grams of fiber-containing foods, such as whole grains, oranges and dark green leafy vegetables.
Maintain eye health
Foods that contain vitamins C, E and B carotene (antioxidants), can help maintain your eye health. Yellow and green vegetables, citrus and other fruits are foods that are rich in vitamins for eye health.
Reducing the risk of heart disease
Limit fatty foods that contain lots of cholesterol and sodium. Increase consumption of foods rich in vitamins B6, B12, folic acid, soluble fiber, calcium and aclium, such as whole grains, nonfat milk, dried beans, lean meats, fruits, including pineapple and vegetables.
Maintain memory
For memory to remain good and the nervous system to stay good, you have to eat lots of vitamin B6, B 12 and folic acid
Maintain ideal body weight
In the elderly, do not limit the intake of nutrients needed, also not allowed to overeat. Eat with a reasonable portion of sports do the road to stay physically active, eat low fat and rich in complex carbohydrates. Maintaining body weight functions so that you avoid obesity that causes the emergence of various other diseases.
Avoid Stress
Stress in old age will make a very bad effect. This is because high blood pressure surges are generally caused by stress. Do meditation, walk in the morning, drink plenty of water, participate in certain elderly communities and avoid various problems and fatigue.
Avoid alcohol & cigarettes
You certainly know very well why you should avoid alcohol and cigarettes especially in old age. A healthy lifestyle that you do will be in vain if you consume both. In old age, the lungs and heart have decreased endurance so that toxins (poisons) that enter the body are not easy to remove.
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