January is the month of New Year’s resolutions—did you make some resolutions? How are they working out for you so far? Making resolutions can be challenging, but the best ones are worth the effort. If you want to maintain your health as you get older, here are some excellent resolutions to make—now or any time of the year.
1. Get enough sleep. The importance of sleep has gotten more attention as researchers continue to shed light on sleep’s role in brain and body function. Consistently good sleep helps with memory, mood, fighting disease, and even weight loss. When we don’t get enough sleep, we’re at a greater risk of getting sick, depression, weight gain, and a whole host of health problems—and we’ll age more quickly. If you don’t get seven to eight hours of sleep a night now, talk to your healthcare professional for ideas to improve your sleep. If you find you wake up frequently at night and your partner tells you that you snore, consider getting tested for sleep apnea.
2. Stay socially active. Making connections with others is one of the keys to a longer life—and that’s a connection beyond just making “friends” with someone on Facebook. Find a way to interact with others regularly, doing something that you enjoy. Whether it’s a hobby-related group, a business networking group, or volunteering to help others, the social ties you’ll make will help sustain you as you age.
3. Exercise. Doctors often say that if there’s one consistent recommendation they like to give to their patients, it’s exercise. Much like a good night’s sleep, regular exercise is like an antiaging medicine, with no pills involved. Find the physical activity that makes you want to get out of your chair and do it, and then do that activity regularly. (Of course, check first with your doctor if you’re trying a new exercise that could be physically challenging for you.) Even if you’re just walking briskly, you’re making a great step towards helping your health. The current recommendation for general fitness is 30 minutes of exercise daily at least 5 days a week, but you can even break that into smaller time chunks—say, 10-minute walks after each meal.
4. Make healthy food choices. Food is medicine—and a mostly plant-based diet rich in fruits, vegetables, lean dairy, beans and eggs, whole grains, and lean fish/meat/poultry will keep your body running in tip-top shape. It’ll also lower your chances for chronic conditions that are more common as we age, including heart disease and diabetes. If you’re eating a diet loaded with empty calories and excess fat, your body will respond in turn, increasing your risk for disease. You can start eating healthier by making small changes to what you eat, such as adding one additional fruit or vegetable each day and working up to the recommendation of five or more a day. For more guidance on eating well, talk with a registered dietitian or nutritionist.
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