This is the time for some of those activities you have always wanted to do. Join a club, take up art, enjoy some concerts, or as some people do, try something wild like hot air ballooning. Plan some trips. Volunteering is a great way to help people and make new friends.
Eat a healthy diet
Some people will experience problems with chewing, swallowing and digestion. You may need to start eating softer, easily-digestible foods. Your sense of taste and smell may decline. Many people find they don’t tolerate meat particularly well. Meat is still an important food because it supplies protein, zinc and many vitamins and minerals. Good substitutes need to be included if meat intake decreases. Try tender cuts of meat, cutting it finely or even mincing meat.
Vitamin D levels in the body are frequently low as you get older and this can affect bone strength. Only small amounts of Vitamin D are supplied by your diet mostly through oily fish. Vitamin D is naturally produced in the skin from exposure to sunlight. Try to sit in the gentle morning sun or go for a morning walk with you arms or legs exposed to the sun for about 20mins a day.
Make sure all food is nutritious. Some nutrient dense foods include eggs, lean meats, fish, liver, low fat dairy foods, nuts and seeds, legumes, wholegrain breads and cereals. Bowel problems are common, but they can easily be prevented by including plenty of fibre in your diet such as:
- Bran-type breakfast cereals
- Wholemeal bread
- Fruit and vegetables
- Drink plenty of water
Staying active Staying as active as for long as possible is important to help maintain good bone strength and balance to help prevent falls. As you get older you continue to lose muscle which affects your strength. Painful, inflamed joints can restrict the type of activity you are able to participate in. Gentle exercise every day is recommended. Keep walking, swimming, or speak to your GP or a specialist about gentle weight training. Specialist exercise physiologists can help you stay active without injury. Gardening, tai chi, bowls, and water aerobics are all good forms of gentle exercise. Remember to get some sunshine each day to help supply Vitamin D.
Happy mind Stay active socially. Join clubs and stay in touch with friends even by phone, letter or email. Volunteer to help others and meet new people. Keep your mind active also with reading, crosswords or puzzles.
Health Screening
Annual check-ups are advised form age 75 to assess your general health. These checks may be done by your doctor or nurse and will also assess any problems with memory, risk of falls, ability to be independent and how you are managing at home.
It is important to also check you blood pressure and heart, as stroke risk increases with age. The doctor or pharmacist can also help you manage medications as this can become quite complicated if you are taking several tablets.
Bone strength need to be assessed after 70 as the risk of fracture increases with a fall.
Regular pap smears and mammograms can be stopped at 70 provided the last 2 were normal. You are still able to have these done if you want but regular reminders wont be sent. It is important to have your breasts checked by yourself or your doctor.
Bowel and bladder function may be affected as we age. In many cases, it can be improved with exercises or medication, so don’t be too embarrassed to mention it to your doctor.
All of these things are aimed at keeping you as healthy and active as possible to enjoy life.
Content Updated June 23, 2009
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