Become Healthy And Strong Middle-Agers

by Kristihandaribullet
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Reviewed by dr. Koh Hau-Tek
Become Healthy And Strong Middle-Agers
Become Healthy And Strong Middle-Agers

People usually feel "older" as they enter the second half. Gray hair starts to cover the head. Face wrinkles start to appear. However, humans will age, but aging does not always imply frailty if health is maintained.

There is no such thing as being too late to make a lifestyle change. You are never too old to start new healthy habits. It is critical to take care of and maintain a healthy body at any age. Even a simple illness like the flu can worsen in the second half of life and lead to complications like pneumonia, bronchitis, ear infections, or sinus infections.

Living a healthier life must become a choice, whether we like it or not. The goal is to have a healthier body so that diseases do not take hold and we can live longer lives. As a result, we must maintain a healthy body and mind as we age.

In the year 2020, the Harvard T.H. Chan School of Public Health conducted a study on middle-aged people. According to the study, the middle-agers who practice healthy habits have more "years of life" free of type 2 diabetes, cardiovascular disease, and cancer. In other words, they live longer than those who do not practice healthy habits.

Let's take a look at each of these healthy lifestyle habits individually.

1. Eating well

Increase your intake of whole grains, nuts, fruits, vegetables, and low-fat dairy products. Antioxidants found in vegetables and fruits help to boost immunity and protect against bacterial and viral infections.

Increase your fiber consumption as well. Fiber keeps you fuller for longer, lowers cholesterol, and lowers your risk of heart disease, type 2 diabetes, and colon cancer. Consuming enough fiber can also help prevent constipation.

Reduce your intake of sugar, fatty foods, butter, salt, and processed foods. Many studies have shown that this diet can help you live longer and reduce your risk of heart disease, cancer, Parkinson's, and Alzheimer's.

2. Continue to be active

Engage in some physical activity. Keeping active will help your immune system. Aim to walk for 20–30 minutes every day. If it seems to be going on for too long, cut it short. Fast-paced exercise may make you tired faster, but a study found that it actually keeps brain cells healthy by supplying more blood and oxygen. Regular aerobic exercise can reduce or postpone the onset of Alzheimer's disease symptoms.

3. Stay connected

If you are lonely, your health is jeopardized. Loneliness increases the risk of dementia or depression. It also complicates daily activities like bathing and climbing stairs.

Lonely people have higher levels of stress hormones. High-stress hormones can cause inflammation or swelling, joint inflammation, and diabetes. As a result, make an effort to maintain contact with others. Make friends, participate in religious activities, or volunteer to assist someone in need.

4. Stop smoking and drinking

Loneliness and isolation have other negative consequences, such as smoking and drinking alcohol. Tobacco harms almost every organ in the body. Its nicotine content causes heart disease, cancer, lung and gum disease, and other health problems.

But it's never too late to give up. The good news is that the body begins to heal itself within 20 minutes of quitting smoking. The likelihood of having a heart attack decreases immediately. It is possible to cut it in half in a year. A longer life awaits.

Too much alcohol is bad for your liver and can lead to cancer. Men should not drink more than two glasses per day, and women should not drink more than one.

5. Optimism

Life puts us to the test in numerous ways. Middle-aged people frequently experience the death of loved ones, job loss, and an increase in health problems. These kinds of losses could drown you. Think positively to make yourself stronger. When you think positively, your mind and body respond positively.

Someone who is optimistic has a longer life expectancy. They also have a lower risk of heart disease and depression. According to one study, positive thinking can increase life expectancy by up to 7.5 years. However, this is related to gender, wealth, and overall health.

Positive thinking also motivates you to exercise more and eat healthier. Ultimately, this makes you happier.

Being optimistic is not difficult. It just takes time and practice. How do you do it? 

  • Smile, even if it's a fake smile. Smiling can reduce stress. 
  • Remember the good things that make you happy. 
  • Keep a gratitude journal.
  • Do good things for others.
  • Make friends with people who lift your spirits.
  • Accept things that cannot be changed.

6. Rest well at night

Sleeping trouble affects older people frequently. To overcome this, create a wake-up and sleep schedule. Do it every day to prevent insomnia.

Before bedtime, make the following conditions:

  • Make the bedroom minimally lit. Turn off the TV, phone, and laptop.
  • Don't consume caffeine or alcohol at night.
  • If you take a nap, make sure it's no longer than 20 minutes.

7. Assess your brain

Participate in routinely difficult activities to keep your mind sharp. Some activities that improve cognitive function are crossword puzzles, sudoku, chess, and reading. These "brain games" reduce the risk of Alzheimer's disease.

Aging is a given. But happiness is a choice. Don't let your age limit you. Like the Director of the Cerebrovascular Division at the Johns Hopkins School of Medicine, Argye Hillis, M.D., says, "Surprisingly, there's not much difference between an 18-year-old brain and a 100-year-old brain."

Take it as inspiration that you are never too old to adopt new healthy habits.

ReferenceHarvard T.H. Chan. Accessed in 2023. Following healthy lifestyle habits at middle age may increase years lived free of chronic diseases Hopkins Medicine. Accessed in 2023. It’s Never too Late. Five Healthy Steps at Any Age. WebMD. Accessed in 2023. Scientific Secrets to Healthy Aging.