01/31/2024
By Laura Nahins, Registered Dietitian, Nuvance Health
Learn how to achieve and maintain a fit and vibrant lifestyle as you gracefully age. Start your journey toward optimal health today.
Everyone ages. But there are steps you can take to help you stay healthy as you live longer. One way to maintain your goal of staying well is maintaining a healthy weight. Here are five tips you can use to help you approach weight loss as you get older so you can reach your goal of healthy aging.
1. Get regular check-ups and yearly physicals. It's important to get regular checkups at your doctor's office in addition to your annual physical. These appointments can help you stay on track with your overall health goals as part of a preventive care plan. You should treat checkups as separate from your other doctor’s visit for sickness or injury. Here are some examples of the services offered during regular checkups: Book now with a primary care provider.
- Screening tests to detect diseases or conditions at an early stage, often before symptoms appear.
- Vaccines (shots): Immunizations and vaccines that protect you against various infectious diseases, helping to prevent illness and reduce the spread of contagious diseases.
- Dental cleanings: Oral health is closely linked to overall health. Regular dental checkups and cleanings help prevent oral health issues such as tooth decay and gum disease.
- Education and counseling: Doctors can provide appointments to educate you about healthy lifestyle choices, nutrition, exercise, and the importance of preventive measures.
Learn more about Nuvance Health’s bariatric and medical weight-loss programs.
- Monitoring chronic conditions: If you have a chronic condition such as diabetes, hypertension, or heart disease, regular checkups allow your doctor to monitor and manage these conditions effectively.
- Age and gender-specific recommendations: Depending on your age and gender, healthcare providers may recommend additional screenings and interventions. For example, Pap smears for cervical cancer screening in women, prostate exams for men, and osteoporosis screenings for postmenopausal women.
Related Content: Screening tests for cervical cancer are super important. Here’s why.
- Review and update of medications: Regular checkups provide an opportunity for healthcare providers to review and update your medication list. They can ensure that your current medications are effective and safe and make any necessary adjustments.
2. Stay social! Don’t be afraid to make new friends and see old ones, too! A sedentary lifestyle can lead to isolation, depression, and other health issues.
3. Keep your mind active. Read new books, find a hobby you love (ideally outside of your normal routine), complete a puzzle, play chess, or engage in arts and crafts. When we stimulate our mind, we lower our risk of developing dementia.
Related Content: What are risk factors for dementia?
4. Eat a balanced diet. Focus on whole foods and a plant-based approach to diet. “Eat the rainbow” with a variety of fruits and vegetables. Choose fruits and veggies high in antioxidants, some good examples are; berries, beans, dark leafy greens, cherries, beets, broccoli and tomatoes. Include cruciferous vegetables in your diet, these include broccoli, cauliflower, kale, cabbage and Brussel sprouts. Choose to have adequate protein with each meal (eggs, turkey, chicken, fish, meats,) with an effort to include plant-based sources of protein (tofu/tempeh/seitan/legumes). You can also include healthy fats, high in omega-3 fatty acids for brain health. These include salmon, mackerel, oysters, flax seed, chia seeds and walnuts. For skin health add foods high in vitamin C (peppers, citrus and strawberries) and collagen (bone broth or add collagen powder to your coffee to get an added boost!). And be sure to drink plenty of water!
Related content: How fiber can help manage your weight and feel full
5. Be active. Always discuss physical activity with your doctor, especially if you are not already active. It’s important to start with slow, low-impact activities to help your body adjust. Exercise can be as simple as walking for 10 to 15 minutes up to three or four times a week (and increasing your time as you progress!). You can even try easy ways to include physical activity in your daily routine such as choosing to park further in a parking lot or taking the stairs instead of using the elevator. Consider adding in light weight and resistance bands to help preserve and build lean muscle mass at the same time. If you are age 65 and older and enrolled in Medicare, you may qualify for free online and in person training through the silver sneakers program. Learn more about Medicare’s Silver Sneakers program.
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The bottom line: If you are looking to set a goal of beginning a path towards healthy aging but don’t quite know where to start, consider these five tips. Get regular check-ups and physicals at your doctor's office so you can stay on track with your overall health goals. Stay social! A sedentary lifestyle can lead to isolation and depression. Keep your mind active by reading books, completing puzzles or finding a hobby that you enjoy. Eat a balanced diet rich in whole foods that include plants, fruits and vegetables. Eat all the colors of the rainbow and choose foods that have healthy omega-3 fats that help brain function. Be active and keep your body moving by exercising. A simple 10-15 walk three to four times a week is easy to do when you are getting started. Use these tips today for future you and reach your goals of healthy aging!