Some general health advice
To be in your early sixties, to be active and to keep a killer catch… Today, retirement age is synonymous with dynamism and well-being. Seniors can live longer in better health. The key to staying in shape: a healthy lifestyle. Not so difficult to organize after all: these easy to apply and encouraging tips are the proof.
There are rarely secrets when it comes to health and energy: it comes down to three precepts: a balanced diet, appropriate physical activity and an inquisitive and open mind.
Eat well!
After 60 years and especially 70 years, diet plays an even more important role in ensuring the proper functioning of the body despite the changes that take place: loss of muscle mass, overweight in the stomach, progressive deterioration of the five sense and coordination of movements, weakening of the skeleton...
To maintain good health and prevent certain inconveniences such as slow transit, muscle weakness, osteoporosis or dehydration, it is essential to:
- Consume at least five fruits and vegetables a day. Sources of vitamins and antioxidants, they are also rich in fiber and promote transit. This rule is well known to the general public, but little followed in practice.
- Eat wholemeal bread or wholegrain products once a day and pulses at least once a week.
- Do not avoid dairy products. As researcher Nicole Darmon indicated in an article in the daily 20 minutes: “There is a particular interest among seniors in consuming more dairy products. Calcium is necessary at all ages of life, but as you age, it prevents bone risks”. A good point to reduce the risk of osteoporosis. In addition, they are sources of animal protein and we know that seniors tend to abandon meat...
- Drink without waiting to be thirsty , whether in the form of herbal teas, soups, flavored waters… The whole thing is to consume the equivalent of 1.5 liters per day.
- Flee monotony on the plate , partly responsible for loss of appetite: add color, spice up your dishes with aromatic herbs, spices...
- Increase your protein consumption : from the age of 60, it is recommended to consume 1.10 to 1.25 g of protein per kilogram of weight and per day. A slightly increased ration compared to that which is recommended before the age of 60 (1 g of protein per kilogram of weight per day). Proteins are found in meat, fish, eggs, dairy products and legumes. But it all depends on BMI as well.
- Monitor your weight regularly. Any rapid weight loss or gain should lead to medical attention.
Move!
Daily physical activity, the equivalent of 30 minutes of brisk walking a day, can counteract the loss of muscle mass, strengthen bones, activate transit and quite simply feel good “in your sneakers”. No need to do sport strictly speaking, the important thing is to “move”: climb the stairs, do your shopping on foot, ride a bike, garden, walk your dog…
For those who wish to start a sport, it is necessary to talk about it beforehand with their doctor. After examination, he will be able to advise you on the sport best suited to your state of health: swimming, walking, cycling, gymnastics, etc.
Relax!
Create moments of relaxation devoted to daydreaming, lounging, reading a book, watching your favorite soap opera, taking a bath or just resting. Do not hesitate to take a nap if the need arises. In a word, relax without telling yourself that you are getting old, without feeling guilty. If you have the time and the inclination, why fight?
Be curious about everything!
Take an interest in everything around you, it's real mental gymnastics that does the whole body a world of good! This will allow you to stay in tune with our times. Realize your lifelong desires: learn to play the piano, speak Chinese or even dance salsa… Going on a hike in the surrounding nature is also a good way to combine sport and discovery.
Travel!
It is a real source of fulfillment. Whether it's a city trip or a long-term stay, a change of scenery, openness to the world, encounters and cultural discoveries will be there. Something to get out of the daily routine and enrich yourself with lasting experiences. Do not hesitate to go on an organized trip. If the guided cultural tours are generally well prepared and bring you a real enrichment by allowing you to approach and discover other societies and customs, they also offer you the opportunity to sympathize with your traveling companions and to make new met. Take advantage of not having to work and being able to leave whenever you want. Many distant lands can be visited, in fact, preferably in spring or autumn, because of the climatic imperatives. This also allows you to (partly) avoid the tourism of mass.
You can also combine holidays and health. Take care of yourself by planning a thalassotherapy, balneotherapy or thermal cure stay. The benefits of water associated with the various treatments provided and sometimes with the climate, depending on the destination, will envelop you in a wave of well-being. And if you don't have the opportunity to travel, massage sessions in institutes will allow you to keep in good shape all year round.
Boost your memory!
Memory problems in seniors can be worrying. While some are due to normal brain aging, others may be a warning sign of a neurodegenerative disease. Whatever their origin, stimulating intellectual functions on a daily basis makes it possible to live better despite a capricious memory. To stay in shape, the brain must work in a global way which implies multiplying the activities which solicit at the same time the acquired knowledge, the vocabulary, the logic, the associations of ideas... To achieve this, it is strongly advised to read , to listen to the radio, to watch television, to practice manual activities, to go out, to do odd jobs and to garden.
Creative activities are also a great way to exercise your brain. Scrapbooking or creating a photo album tracing the history of the family can, for example, be a stimulating activity, especially for people with reduced mobility. Also think of scrabble, crosswords, chess, card games like bridge, very popular with seniors. In this regard, this site provides links to many clubs where you can meet other people sharing the same passion.
Pssst: Just because you're senior doesn't mean you can't train anymore . Quite the contrary! The universities of the third age allow you to learn a new discipline or to perfect your skills in subjects that you love. And for everyone's convenience, there are even opportunities for correspondence courses.
To drive
State of health: sight, hearing, mobility, alertness
Take stock of your abilities
It is necessary to objectively assess your visual, auditory and physical abilities (mobility members).
If you are not sure that you have an objective judgement, you can carry out this short assessment by presence of one of your relatives, who will be able to give you additional advice.
Warning signs
Some signs can alert you to your declining abilities : longer reaction time, stress at the wheel, reduced attention, slower driving, hesitation, concern of your loved ones at the idea that you are driving...
If you notice some of these signs, talk to your doctor and loved ones.
Tips for continuing to drive after 60
Get up to speed with a few hours of driving with a driving instructor.
Have your eyesight checked every year by a specialist.
Make sure your medications are compatible with driving.
Listen to the professionals.
Keep you informed of the latest traffic regulations.
Don't be in denial.
stop driving
You are aware that your driving skills are worse than before ?
We know the importance of driving in your daily life, which is why we recommend a gradual stop in order to adopt new habits, step by step, for your daily journeys.
Avoid domestic accidents
Domestic accidents happen quickly among seniors. Falls are among the most common accidents: it is essential to do what is necessary to avoid them. Always remember these few tips to make your home safer.
Attach wires, extension cords, etc. to the wall to avoid any risk of tripping.
Install handles in the bathroom, more precisely at the level of the toilets, the shower and the bathtub. We also recommend placing handrails along the stairs.
Be sure to provide sufficient lighting, especially on stairs and steps. Provide a night light in the bedroom and in the hallway leading to the bathroom and/or toilet.
Put what you need most often in easily accessible places, so you don't have to climb on a stool or stepladder or have to squat.
Remove unnecessary furniture and slippery rugs.
Increase the anti-slip properties of floors. Integrate non-slip coatings in the shower/bathtub.
Fires are also a major household risk. Don't forget to install a smoke detector .
eating habits
With age, the body and its needs change. Despite popular belief, these nutritional needs are not diminishing. Various factors can lead to deficiencies, weight loss or, on the contrary, weight gain. This is why it is essential to take proper account of the diet of the elderly.
The causes of eating disorders
Lack of appetite
The Depression
dental problems
Insecurity
isolation
Hydration is essential for seniors. Drink at least 1.5 L of water a day ! You can fill a bottle of this capacity to drink throughout the day, it is a good benchmark to measure your consumption. Drinks such as soup, herbal teas, coffee also count.
Also remember to eat foods rich in fiber to promote intestinal transit (fruits, vegetables, wholemeal bread, etc.).
Limit your salt intake, but don't eliminate it from your diet.
Eat according to your eating disorders
In case of loss of appetite : Divide your 3 meals into 6 small meals. The amounts stay the same, but you eat less each time. Remember to choose nutritionally relevant foods such as products rich in protein, vitamins and minerals.
dental problems : prepare meals whose texture is adapted to your teeth (chopped, mixed food, etc.).
In isolation : if you can move around, try to have some of your meals in places of life such as brasseries, cafes or parks.
BIEN DORMIR
Vous trouverez ici les conseils donnés par l’Institut national du sommeil et de la vigilance (INSV) pour bien dormir :
-
Conserver son horloge biologique bien réglée :
-
Si le sommeil vient trop tôt le soir, pratiquer une activité « éveillante » le soir pour retarder l’endormissement, bien s’exposer à la lumière toute la journée;
-
Si le sommeil vient trop tard le soir, réduire toutes les activités « éveillantes » à partir de 21 heures pour faciliter l’endormissement, ne pas trop s’exposer à la lumière le soir, pratiquer une activité physique dans la journée.
-
Se coucher et se lever à heures régulières.
-
-
Eviter les attitudes néfastes face au sommeil:
-
Eviter de dormir dans la journée sauf pour faire une courte sieste de 20 minutes maximum en début d’après-midi;
-
Eviter de trop manger le soir. Trop manger augmente la digestion et la durée de celle-ci. Lors de la digestion votre organisme travaille ce qui retarde l’endormissement ;
-
Eviter de boire trop de liquide le soir. Le risque est d’être réveillé la nuit pour aller uriner : les reins travaillent la nuit et le jour mais la vessie se laisse moins distendre en vieillissant et perd du volume.
-
-
Adopter une attitude favorisant le sommeil :
-
Rester au lit uniquement le temps nécessaire au sommeil. En cas d’éveils prolongés de plus de 10 à 15 minutes sans endormissement il vaut mieux se lever et avoir une activité relaxante ;
-
Penser à l’environnement de sa chambre et à la qualité de sa literie. Bruit, température élevé ou trop froide, lumière sont autant de paramètres à prendre en compte pour s’aménager un environnement propice au sommeil. Attention également à votre literie: trop vieille ou trop dure, elle risque d’accentuer vos douleurs et de vous réveiller fréquemment.
-
Some advice provided by the Foundation for Alzheimer Research :
Stimulate your memory on a daily basis, this can go through very simple actions such as :
Practice retaining concrete and useful information to develop memorization strategies: telephone numbers, shopping list, etc. Learn more about the different techniques to help memorize more easily over the long term
Look for novelty : regularly read new books, learn new disciplines : musical instrument, foreign languages, crafts…choose an activity that you like.
Playing is also a very effective way: board games, card games, crosswords, and even video games… everything is good !
Meditation or any other form of attentional refocusing (mindfulness, yoga, prayer, etc.) reduces stress and improves concentration.
If you find it difficult to motivate yourself, why not try the memory workshops ? They offer cognitive stimulation and memorization training courses. Check with your municipal administration.
Boosting your memory finally involves a global lifestyle :
Many scientific studies have shown that regular physical exercise allows good oxygenation of the brain and even stimulates the formation of new neurons (30 minutes per day).
Researchers also recommend a balanced diet. A Mediterranean-type diet is best suited to maintaining brain health. Certain nutritional provisions can help promote its functioning according to several scientific publications :
Eating less improves cognitive abilities and memory : a reduction of a third of calories absorbed by the elderly allowed much better results in memory tests according to a German study.
Ensure a regular intake of omega-3s and polyphenols which stimulate neurogenesis
Good sleep helps memorize information. The brain takes advantage of the night to sort and classify the memories of the day before. Good sleep promotes concentration during the day. And poor concentration impairs the ability to learn information.
You will find more health advice aimed more specifically at seniors on the sites below. But ... to consume in moderation! Nothing beats the advice of your doctor.
