Recent studies have shown that having a long and healthy life is possible for many people.
The key is a healthy lifestyle, especially for those who are 65 and older.
To help people achieve the goal, researchers from Wake Forest University provide 4 tips.
First, sleep well at night.
It is true that sleep can decline while we become older. But many people still need to sleep 7-8 hours at night.
Recent research has shown that sleep quality is very important to brain health. For example, deep sleep can improve the performance of the brain’s cleaning system and reduce Alzheimer’s risk.
On the contrary, waking up several times during the night is linked to higher risk of Alzheimer’s disease.
Therefore, it is important to work with your doctor to try to fix any sleep issues and help yourself sleep better.
You also need to have healthy sleep habits. This includes a regular sleep schedule, a quiet and comfortable sleeping environment, and no use of electronic devices close to bedtime.
Second, eat a healthy diet.
Recent research has shown that several diets are good for physical and mental health.
For example, a Mediterranean diet can help reduce the risks of cancer and heart disease.
DASH diet could help prevent or control high blood pressure.
MIND diet could help reduce the risk of Alzheimer’s disease and dementia.
On the other hand, a western diet high in saturated fat, sugar, salt, and processed food is harmful to our health.
Third, exercise regularly.
Exercise, whether it is aerobic exercise or resistance exercise, can greatly improve our physical and mental well-being.
Recent studies have found that aerobic exercise is good for controlling blood pressure and improving heart health. It also can help fight type 2 diabetes.
Resistance exercise, on the other hand, can improve muscle strength, protect bone health, and reduce anxiety and depression.
Both types of exercise can help control body weight and prevent obesity.
Researchers suggest people over 65 get at least 150 minutes of moderate-level physical activity every week to improve endurance, strength, balance, and flexibility.
Fourth, social with other people actively.
This one is often ignored by many people. But research has shown that social interaction can stimulate the brain and help fight cognitive decline.
It also prevents the feeling of loneliness, which is linked to a higher risk of heart failure.
Therefore, getting out, being around people and doing what you enjoy to do is a big part of staying healthy mentally.
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