The trees are starting to bloom, and we are getting warmer days. March is a time when nature starts bringing new energy and life. It also happens to be a month when national awareness is drawn to important issues like sleep, nutrition, and brain health. For older adults, these awareness campaigns are a great time to take a look at habits to promote overall health with a focus on these areas.
Nutrition and Aging
Nutrition is vitally essential to health throughout our lives, and it’s particularly crucial to help maintain and improve health as we age. Good nutrition can help with issues like chronic illnesses such as heart disease and cancer, improve physical strength, and enhance cognitive function. Here are three easy steps to incorporate better nutrition into your daily routine:
- Balanced Diet: Your meals should include a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats.
- Hydration: Hydration impacts many bodily functions, including alertness and memory. Try to hydrate by drinking water or consuming water-rich fruits and vegetables.
- Regular Meals: Eating at regular intervals helps maintain energy, and this habit prevents both overeating and neglecting nourishment.
Sleep and Aging
Contrary to the myth that older adults need less sleep, the National Institute on Aging recommends that older adults get seven to nine hours of sleep each night. Sleep helps restore energy, repair tissues, and consolidate memories. Since sleep patterns can change with age, it can grow harder to fall and stay asleep. Here are three tips to improve sleep hygiene:
- Consistent Sleep Schedule: Establish a regular sleep schedule by going to bed and waking up at the same time every day, including weekends. This helps regulate your body’s internal clock.
- Sleep-Friendly Environment: Create a restful sleep environment by keeping your bedroom cool, dark, and quiet. Use comfortable bedding and eliminate distractions like electronic devices.
- Relaxation Techniques: Engage in calming activities before bed, such as reading, meditating, or taking a warm bath. Avoid stimulants like caffeine and nicotine in the evening.
Brain Health and Aging
Brain health is the key to maintaining cognitive abilities and preventing neurological disorders. A healthy brain supports memory, decision-making, and emotional well-being. Here are three straightforward steps to boost cognitive health:
- Mental Stimulation: Keep your brain active by engaging in activities like puzzles, reading, and learning new skills.
- Social Interaction: Staying connected to others can help prevent cognitive decline. Spend time with friends and family, participate in group activities, and join clubs or organizations.
- Physical Activity: Regular exercise increases blood flow to the brain and encourages the growth of new brain cells. Whatever your level of fitness, find routines that allow for at least 30 minutes of physical activity most days of the week.
Reset and Refresh for Healthy Aging
Spring is the perfect time to focus on resetting and refreshing our habits to support healthy aging. By making small but significant changes in our daily routines, we can enhance our nutrition, improve our sleep, and boost our brain health. These efforts will contribute to a more comfortable and safe aging process. If you require additional support, CarePlus offers services to help you implement these steps effectively. From meal prep assistance to sleep hygiene routines and cognitive support, CarePlus is committed to helping you achieve your health goals and embrace healthy aging.
Contact us today to learn more.
