Community Health & Wellness

Wellness Wednesday | Tips to support your well-being during Healthy Aging Month

Posted on September 11th, 2024 By: Scot Fleshman

“By 2040, almost a quarter of the U.S. population will be age 65 or older,” according to the U.S. Department of Health and Human Services. This demographic shift will impact the economy, healthcare and community dynamics. Now is the time to prioritize health and wellness to increase your chances of aging healthily and maintaining independence as you grow older. Here are some proactive tips for you to support a healthy aging journey.

Healthy aging: Building connections and avoiding isolation

Isolation can have severe impacts on the mental, emotional and physical health of seniors. As we age, maintaining social connections becomes vital to our overall well-being. Unfortunately, many seniors experience loneliness, which can lead to depression, cognitive decline and even increased mortality.

To combat isolation, it’s important to stay connected with others. Volunteering is a great way for older adults to engage with their communities and find purpose. For example, AmeriCorps connects seniors 55+ with volunteer positions based on their skills, interests, and community opportunities. Whether you mentor young people, help in schools, or support local nonprofits, volunteering can foster a sense of belonging and contribute to a healthier, happier life.

In addition to volunteering, nurturing friendships and exploring new hobbies are essential. Here are a few ideas for activities or hobbies you can try:

Join a local book club
Attend or volunteer for community events
Take a fitness class
Sign up for an art course
Try your hand at gardening

Staying active and exercising regularly

Physical activity is one of the most important factors in healthy aging. Unfortunately, only “14.4% of adults aged 65 years and older did enough aerobic and muscle strengthening activity in 2022.” Don’t let yourself be included in that statistic! Regular exercise can help prevent many health problems, from heart disease and stroke to falls and fractures.

Strength exercises focusing on balance, gait, and muscle strength are particularly beneficial in preventing falls, a leading cause of injury among seniors. Don’t forget about your cardio! It’s essential for maintaining heart health, a healthy weight, and reducing the risk of stroke. You can even get your family in on activities like walking, swimming, cycling, or yoga.

Nutrition and diet

What you eat plays a significant role in how you age. A diet rich in vegetables, fruits, lean proteins, and whole grains can help reduce inflammation and promote longevity. Specifically, focus on including beans, legumes, lean meats, fish, low-fat or fat-free dairy, whole grains, and healthy fats like olive or avocado oil in your diet.

Equally important is knowing what foods to avoid. High-sodium foods, sugary drinks, refined carbohydrates, and processed foods can contribute to chronic health conditions like hypertension, diabetes, and obesity. Reducing alcohol consumption and avoiding saturated and trans fats can also lower the risk of heart disease and support healthy aging overall.

Ditch smoking and tobacco use

Smoking is one of the most significant risk factors for a variety of health problems, particularly as you age. Even exposure to second-hand smoke can increase the risk of heart disease and other health issues. Quitting smoking or avoiding tobacco use completely is one of the best things you can do for your health.

Prioritize quality sleep

Sleep is vital for good health at any age, but it becomes even more important as you age. A lack of quality sleep can increase the risk of heart disease, stroke, obesity, and other health problems.

Establishing a healthy sleep routine is important to improve sleep quality. This might include going to bed and waking up at the same time each day, creating a relaxing bedtime ritual, and avoiding caffeine and electronics before bed. If sleep problems persist, discuss them with your primary care provider to rule out underlying conditions.

Act now for a healthier future through regular wellness checks

Healthy aging is a journey that requires a proactive and preventative approach. Schedule and attend regular wellness checkups with your primary care provider. Those visits allow for early detection of potential health problems through screening tests so you can take steps to manage them and reduce your risk of more severe complications later on.

Whether you’re just starting to think about healthy aging or are already well on your way, it’s never too late to make positive changes. Book your wellness checkup with your care provider today and start your journey to a healthier tomorrow.

Scot Fleshman

The Wellness Wednesday column is written by Scot Fleshman, an advanced registered nurse practitioner and board-certified family nurse practitioner. Fleshman and his wife, Jessica Hopkins, own Gig Harbor Primary Care.