Good Lifestyle

"Life moves fairly quickly", the hero of the day of Ferris Bueller advised us in the 80s. Example: the apple cheeks of this film is now 61. As you mature, you learn that the Life continues to move quickly, even after the age you assume that things are slowing down, and it is important to make the most of all the places you are. But where to start? And how can you be sure that you are fully living in life, especially in the fifties and beyond, a time rich in transitions? For advice, we have consulted a variety of mental and physical health experts. These are 40 tips that will help you live your best life after the age of 55.

"Whether by learning, traveling or spending time with relatives, create more memories," advises Dr Cynthia Shaw , an authorized clinical psychologist in Chicago. "When we focus on creating memories, what we really focus on is to be present and savor every moment. This last part of our lives offers the ideal opportunity to love and love what We have created for ourselves. "

"It is essential to focus on your mental health during this stage, because it is often accompanied by changes in work, family dynamics and physical health," said Sophie Cress, LMFT , a approved wedding and family therapist with Sexualalpha. "These changes can be difficult, but it is crucial to adapt to it positively. Being conscious can be incredibly useful, which means being present in the moment and recognizing your thoughts and your feelings without judgment. Practicing mindfulness can help Reduce anxiety and promote inner peace. "

"Go for a walk every day," explains Caroline Grainger, an Issa certified personal coach in Fitnessrainer.com . "There is no habit that will do more to help your long -term health and help you enjoy your golden years." Walking is a cardiovascular exercise that will increase your metabolism and improve your mood. "In addition to endorphins that can come from the exercise itself, this also gives you the opportunity to spend time outside in the wild and spend time connecting with friends, two practices that have Their own long-term health services, "she said.

"Finding difficult work and also allows you the time and flexibility to enjoy this part of life is important," said holistic health coach Robin Fischman, Chhc, AADP. "The best advice I can give to people 55 and over is to make a list of the most important things they want in a job and the things they no longer need. Difficult problem solving can fall On the list; 13 -hour work days will probably not be on the list. This can give us concentration and satisfaction. "

"Taking care of your physical and mental health is crucial at any age, but it becomes even more important as we age," explains Heather Wilson, LCADC, CCTP, Authorized Clinical Worker and Executive Director of Executive Director Well-being of the epiphany . "Make sure you plan regular checks with your doctor and stay above any necessary screening or vaccination."

"Age is a number, yes, and aging means that you must be more aware of your health and not bury your head in the sand," said Dr Kathryn Smerling , a psychotherapist in New York "You must realize that you are aging and that you must take care of yourself. You cannot do everything you can at 21 years old, but you can make sure to stay healthy. And you can Look at this era of your life as one for new opportunities. "

According to centers for Disease Control and Prevention, 41.5% of Americans over the age of 60 are obese. "Obesity conditions include heart disease, brain vascular accidents, type 2 diabetes and certain types of cancer", " said the CDC . "These are among the main causes of premature and premature death." Annual medical costs for obesity adults are $ 1,861 higher, on average, than medical costs for healthy weights.

UCLA scientists found That one night of bad sleep makes cells of elderly people aged faster. During sleep, the body repairs DNA, cleaning debris and toxins that can cause diseases associated with aging, including cancer and dementia. A study published in the journal Nature communications have found that people over 50 who sleep less than six hours per night are 30% more likely to develop dementia in recent years. Harvard Research Recommends having at least six to eight hours of sleep per night to reduce the risk of dementia and death of any cause.

Staying curious and interested in life is essential for healthy aging, explains Smerling. "Keep your brain active and committed," advises Kim Homan, LMFT, an approved wedding and family therapist and clinical director of Tennessee Behavioral Health . "It can happen through puzzles, reading or even taking online lessons. The key is to challenge your mind and continue to learn. Life learning helps keep the brain agile and Can even delay the cognitive decline. More, learning new skills or diving in new subjects can be incredibly fulfilling and an excellent way to meet individuals sharing the same ideas. "

"Contribute to your community or a cause that you may care may be incredibly enriching," said Homan. "Volunteering can provide a sense of objective and fulfillment. It is also a great way to meet people, learn new skills and stay engaged with the world around you."

You don't need much exercise to make a real difference in your health. Each small piece helps protect against diseases that become more frequent with age, including heart disease, cancer, osteoporosis and dementia. Recent research has revealed that just a 10 minutes can increase your brain function and improve your mood, only 20 minutes of daily exercise can prevent heart disease (even at 70 years) and Walk 10,000 steps could reduce your risk of developing dementia by 50%.

"The realization of a feeling of financial stability is crucial" after 55 years, explains Dr. Alejandro Alva, psychiatrist and medical director of the San Diego mental health center . "This does not necessarily mean being rich but rather having a clear understanding and control over your finances. Budgeting, retirement planning and understanding your expenses and your income can considerably reduce stress and improve your quality of life . " Make sure that you have a complete inheritance plan can eliminate a major source of stress in recent years.

"It's time to strengthen existing obligations and create new ones," said Cress. "Communication is a crucial factor in this process. Be honest and open by conversing with your loved ones. Share your thoughts, your feelings and your concerns, and also listen to them. This bidirectional communication helps to establish deeper and mutual connections understanding . "

"It is never too late to establish new friendships or revive the old ones," said Cress. "Social connections play a vital role in maintaining mental well-being. They give a feeling of belonging and support, and to join clubs, groups or classes that align with your interests can offer large Opportunities to meet people sharing the same ideas. "

"One of the main ways to live your best life after 55 years is to continue exploring and trying new things," said Wilson. "Whether it's a new hobby or traveling in a new destination, don't be afraid to get out of your comfort zone and embrace new experiences. You never know what you might Discover or learn about yourself: you may find a new passion or a hidden talent that you did not know existed. "

"Focus on a balanced diet rich in whole grains, lean proteins, healthy fats and a variety of fruits and vegetables," advises Chrissy Arsenault, RDN, a dietitian recorded with Academy . "Aim for foods rich in nutrients to support overall health as you age to feed your daily activities."

The elderly can have a decrease in the feeling of thirst and can dehydrate more easily. "It is therefore particularly important to be aware of the fluid contribution," explains Arsenault. "Stay adequately hydrate by drinking a lot of water throughout the day. I encourage my customers to drink from the infused fruit of fruit if they are bored with ordinary water."

"Incorporate strength training exercises to preserve muscle mass, bone density and functional independence," explains Arsenault. This may include body weight exercises, resistance bands or weights.

Arsenault encourages its customers over 55 to focus on activities that improve flexibility and balance, such as yoga or tai chi, to reduce the risk of falls and maintain mobility.

"As we get older, we lose bone density," explains Arsenault. "To help reduce it, consume a lot of calcium and vitamin D through foods such as dairy products, green leafy vegetables, fortified foods or supplements, as indicated by a health professional, to support the bone health and reduce the risk of osteoporosis. "

"As we get older, we often lose contact with things that brought us joy," said Wilson. "Take the time to think about what has made you happy in the past and try to integrate these activities again into your life. Are you used to loving painting, but I have not taken a brush For years? Maybe photography was one of your passion has fallen on the roadside. Anyway, don't be afraid to reconnect with these old passions and bring this joy back to your life. ""

"If your health and your finances allow it, travel can be a wonderful way to discover new cultures, meet people and acquire new perspectives," said Alva. “Travels should not always be distant; Local and regional trips can also offer rewarding experiences.

The elderly are more sensitive to the serious diseases of viruses and bacteria which only slightly afflict young people. Make sure you are up to date on all recommended vaccinations, including flu, COVVI-19, RSV, shingles and pneumococcal pneumonia.

"Being part of a community can bring a sense of objective and belonging, especially as we age," explains Wilson. "Consider getting involved in local groups or organizations that align with your interests or your values. This can offer opportunities to meet new people and create significant ties."

A Harvard study of 3,500 people over the age of 60 published in the American Journal of Clinical Nutrition revealed that taking a multivitamin for a year was associated with an improvement in memory and cognition - the equivalent of the reduction in memory loss linked to the age of three.

"Take the time to think about your life experiences, to recognize your achievements,

And identify areas of improvement, "said Cress." This self -awareness promotes emotional maturity and strengthens relationships. It is also important to practice empathy and compassion, both towards yourself and to others. Showing kindness and understanding different perspectives can considerably improve your relationships. ""

"Whether through religion, meditation, nature or organized personal reflection, many find that nourishing their spiritual life offers comfort, community and a feeling of peace," explains Alva.

According to Harvard medical school , more than 70% of men over 55 have technically high blood pressure, defined as a measure greater than 120/80. Over time, high hydrometic pressure can damage blood vessels, increasing your chances of heart attack, stroke, erectile dysfunction, kidney problems and dementia. Have your blood pressure checked regularly and follow the advice of your health care provider to keep it a healthy range.

Eating too much sugar can age your body prematurely, increasing your chances of obesity and associated health problems such as cardiovascular disease and diabetes. Reducing the amount of processed food and sugary drinks that you consume can seriously improve your health.

Scientists say that get too much exposure to blue light, the type emitted by computer phones and screens can speed up aging. A 2019 study Published in the aging and the mechanisms of the disease revealed that blue light can damage the cells of the brain and the eyes. To avoid this, researchers recommend wearing light blue glasses and limiting screen time.

"Practices such as yoga, tai chi or meditation focus on the link between mind and body," said Alva. "They are excellent to maintain flexibility, balance and mental clarity, and are often recommended for their advantages of stress reduction and health improvement."

When it comes to leaving tobacco, it is never too late to see life benefits. Even people who have stopped smoking between 65 and 69 can add one to four years to their lives, according to experts. Conversely, continuing to smoke after 60 increases in chronic health problems risk that is increasingly affecting the elderly, such as high blood pressure, diabetes, heart disease, arthritis and cancer. Smoking is always n ° 1 Cause of avoidable death .

Drinking excess alcohol increases your risk of heart disease and seven types of cancer, while consumption of marijuana in the elderly has been associated with an increased risk of injuries and falls. Avoiding recreational drugs and drinking only in moderation can prevent costly medical consequences.

Everyone is eligible for Medicare at the age of 65. But you cannot register at any time afterwards. Your initial registration period lasts seven months, from three months before being 65 years old, and ending three months after the month, you are 65 years old. Check the directives of your condition and register at the right time to avoid penalties and ensure complete coverage.

According to a United Kingdom study , having an untreated hearing loss was associated with an increase of 42% of the risk of dementia compared to people who had no hearing difficulties. And research Published in Jama internal medicine have found that the elderly who have removed cataracts are almost 30% less likely to develop dementia, including Alzheimer's disease, than people with cataracts who do not obtain the operation.

"Make sure to give importance to intimacy and physical connection," advises Cress. "It doesn't matter whether it is with a new person or a long-term partner, try to explore physical and emotional intimacy in a way that seems good and satisfactory for you. To its general well-being."

"While we are entering this chapter of life, we can undergo changes in our roles such as becoming grandparents, taking care of aging parents or retiring," explains the psychologist Dr Ketan Parmar . "It is natural to feel a feeling of loss or uncertainty during these transitions, but adopting change can lead to personal growth and fulfillment. Look for the support of his loved ones or a therapist if necessary, and of Consider these changes as an opportunity for new experiences and achievements. "

"Whether through creative activities, mentoring or engaging in value-oriented activities, finding what deeply resonates with you can considerably improve your mental and physical well-being," explains Jennifer World, LMFT, clinical director of First light recovery . A 2019 study published in Jama I found a link between a strong sense of objective in life and a lower risk of dying of any cause after 50 years.

A study at the University of Toronto - which followed more than 7,000 people of average age and older for about three years - discovered that those who participated in volunteer and recreational activities were more likely to maintain excellent health And less likely to develop physical and cognitive development, mental or emotional problems. "Being socially active is important, regardless of our age," said the main study of the study. "Feel connected and engaged can stimulate our mood, reduce our feeling of loneliness and isolation and improve our mental health and our overall health."

In relation: 2 alternatives which are just as beneficial as walking 10,000 steps

"Although the climbing of age scale has certain advantages, there may be many difficulties that come with age, such as the drop in health, loss of friends and family and evolution Identity as our interests and our activities develop, "says Shaw. "If you find yourself living a low mood, difficulties in enjoying life, negative thoughts and loneliness, it may be useful to chat with a trained mental health professional. It is never too late for Start working on yourself. "