The Key to Staying Healthy in Old Age According to Experts

[aishahamilton]

Who doesn't want to live a healthy life even though he is old. Having healthy habits from an early age will allow you to live longer while staying fit.

Here are some tips from internal medicine doctors, registered nutritionists and certified trainers to ensure you age well.
1. Varied food

Angel Planells, MD, RDN, a national media spokesperson for the Seattle-based Academy of Nutrition & Dietetics, said dietary variety is an important factor for building a healthy diet for longevity.

"Eating a wide variety of foods, such as whole grains, fruits, vegetables, legumes, whole grains, milk and meat and non-meat protein, helps fuel my body and make it run like a high-octane sports car. , "he said.

As Planells explains, variety overcomes boredom and ensures the body gets a variety of nutrients, including carbohydrates, protein, fats, vitamins and minerals.

Even from protein you can change according to taste, such as switching between chicken, fish, lamb and beef and snacking on nuts and seeds. Apart from being used to build and repair muscles and maintain the strength of your skeleton, protein is also important for healthy hair and nails, he says.
2. Move Every Day
Eric Goldberg, MD, a professor of clinical medicine at NYU Langone Health and a senior director of NYU Langone Internal Medicine Associates, has a habit of starting the day with a morning jog. Even though it was due to the pandemic that he made some adjustments to maintain his fitness. For example, running more often a few days a week with a shorter distance.

According to him, this activity not only improves his current physical and mental health, but also protects him from the risk of frailty in the future. According to the Medical University of South Carolina, frailty is a syndrome in which muscle loss causes weakness, slowness, poor endurance and low levels of physical activity. Moreover, fragility cannot be avoided with aging.

"Habits usually take a month to build, so consistency is very important. Once integrated into your routine, they are easier to maintain," he says.
3. Get enough sleep

Brent Agin, MD, founder and medical director at Priority You MD in Clearwater, Florida, says he targets 7 to 8 hours of sleep per night.

"Sleep quality is more important than quantity in most cases, so I'm not trying to achieve an unrealistic sleep cycle," he says. In fact, according to him, sleep when balanced with a diet rich in nutrients and regular exercise is a healthy lifestyle that is the driving force for healthy aging.

He advises those of you who are deficient in the sleep component to start aiming for more than six hours of sleep and then gradually add 15 minutes to the length of your last sleep until you reach a duration that feels comfortable for you. According to the Journal of the American Heart Association, sleeping less than six hours per night is associated with a higher risk of death from heart disease,
stroke and cancer.

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