September 16, 2024
How seniors can improve their health with small changes as advised by experts..
Many of us aspire to enhance our physical well-being and mindset, yet embarking on a complete transformation can feel overwhelming. Instead, consider implementing a few simple yet impactful adjustments.
Physical Changes
Dr Michael Mosley, science journalist
Do more press-ups and squats to combat ageing
These are particularly important as we get older because if you don’t use your muscles you lose them. The press-up is great for upper-body strength and keeping your spine in good shape, while the squat not only works the biggest muscles in your body but also boosts blood flow to the brain.
Professor Neil Fowler, exercise and sport scientist
Move around every 20 minutes to protect your back
Holding any position for more than about 20 minutes is bad news for your back. Movement not only helps to avoid excessive loading on any specific structures, but also helps to prevent the core muscle and connective tissues from becoming either elongated or shortened.
Paul Hobrough, physiotherapist
Tense your deeper core muscles daily for good posture
This series of contractions is key for maintaining a strong core. Sit on the floor as if you are about to do an old-fashioned sit-up: feet flat on the floor, knees bent to 90 degrees and head, shoulders and torso lying flat on the ground. Step one is to imagine urinating and trying to stop the flow. Hold the muscles tight without holding your breath. Step two is to draw the belly button in tighter towards the spine, slightly flattening the arch in your back at the same time. Hold for ten seconds, release and then repeat the entire thing ten times.
Running Free of Injuries by Paul Hobrough
Dr Oliver Guttman, consultant cardiologist
Take up jogging to ward off heart disease
Regular jogging is an excellent way to enhance heart function and blood circulation. One study published in Nature Metabolism journal reported that jogging improves the ability of the heart to pump blood, which over time strengthens the heart muscle.
Bryony Deery, Pilates instructor
Take more saunas
I have been using saunas and ice baths for a few years now and it has helped to heal my arthritis. This is something I now commit to daily.
Take creatine to boost performance
I take a creatine supplement and it has had such a hugely positive effect on my workout performance and recovery.
Bryony Deery is the founder of Pilates by Bryony (pilatesbybryony.com)
Harry Jameson, Times fitness expert
Do mobility exercises daily
Having a good range of movement is as important as technique. Work on your mobility with a stretching routine or yoga.
You don’t always have to accept chronic pain
Too many of us have learnt to live with pain. A bad back, sore knee or painful hip can often be eased with corrective exercises, mobility and physiotherapy. Having gone through my own experience with osteoarthritis, a hip operation completely changed my life. Don’t live in pain.
Remember to play
Adults often lose the ability to play. Playing sports, practising music or expressing yourself through art can all have a huge positive impact on stress.
Harry Jameson is the founder of Pillar (pillarwellbeing.com)
Physical Wellbeing
Professor Kevin Morgan, psychologist and sleep specialist
Be strict with routine
Sticking to a strict routine — bed, rise, meal and down times — provides your body clock with important time-cues that reinforce the natural circadian rhythm of being awake or falling asleep.
Become less reliant on your tracker to sleep well
Health and sleep tracking have their place, but it’s easy to become overreliant on the results. Try to listen to your body in the morning and draw conclusions from how you feel as to whether your sleep was sufficient.
Kevin Morgan is emeritus professor of psychology at Loughborough University
Dr Zoe Williams, GP
Check your boobs … and your poo
Be more aware of your body. Checking your boobs roughly once a month, keeping an eye on your poo and getting to know what your genitals look like could save your life.
Turn up to your health screenings
NHS cervical screenings, breast screenings and bowel self-testing packs save thousands of lives each year. But they can only help you if you show up or do the tests.
Drink mindfully
This doesn’t mean don’t drink, or even necessarily drink less, but don’t be led by habit or expectation. Drink only when you really want to.
You Grow Girl! by Dr Zoe Williams
Dr Mary Sommerlad, consultant dermatologist
Know how to check your skin for signs of skin cancer
The British Association of Dermatologists (bad.org.uk) has useful resources for how to do a full skin check on yourself. Anything asymmetrical, anything with irregular pigmentation or darkening, anything growing fast or changing should be checked out.
Keep skincare routines simple
Most of us just need one gentle cleanser, one hydrating moisturiser, a sunscreen that combines with an antioxidant such as vitamin C in the morning and a retinoid in the evening.
Dr Sam Jethwa, cosmetic dentist
Avoid using mouthwash straight after brushing
Mouthwash can wash away the fluoride from the toothpaste. The more fluoride that remains on the teeth, the better it is for improving the strength of the enamel.
Replace your toothbrush (or electric toothbrush head) every three to four months
Not only because of bacteria build-up on the brush, but because the bristles will begin to deteriorate.
Brush your tongue twice a day
As well as flossing every day you should look to clean your tongue twice a day with a toothbrush or tongue scraper to avoid a build-up of bacteria.
Dr Sam Jethwa is president-elect of the British Academy of Cosmetic Dentistry and founder of bespokesmile.co.uk
Mental Changes
Dr Rangan Chatterjee, GP
Write in a journal to reduce stress
One of the best ways to develop self-awareness is through the practice of journaling — writing thoughts and experiences in a notebook. It’s a practice that I’ve been recommending for many years to my patients and doing it daily can help to improve sleep, lead to better decision-making and reduce symptoms of anxiety and depression.
Feel Better, Live More with Dr Rangan Chatterjee is available wherever you get your podcasts
Julia Samuel, psychotherapist
Look for the “glimmers” in your day
Glimmers are sparks of joy that cue our nervous system for calm and safety (the opposite of triggers, which ignite threat and danger). They could be as simple as noticing the sunset, stroking your pet, enjoying a cup of tea. Identify and notice these micro-moments.
Take a breath before reacting
However old we are, our emotions don’t age. The key is to allow the feelings but have the wisdom not to act on them immediately. Take a breath and reflect before responding.
Learn to really listen
When someone you are with feels truly heard by you, they tend to open up more, trust you more, and the quality of your connection is improved. Remember we don’t just listen with our ears, but also with our eyes, our senses.
Dietary Changes
Dr Rupy Aujla, GP
Focus on five food categories to get the nutrients you need
These are spices (turmeric, ginger, garlic and cinnamon are my top picks); brassica vegetables (such as broccoli); greens; root vegetables; and plenty of herbs (such as parsley, coriander, basil, oregano, sage and rosemary). These foods are chock full of a combination of antioxidants and inflammation-reducing compounds, and provide fibre to feed your gut microbiome.
Dr Rupy Aujla is the founder of The Doctor’s Kitchen and author of Dr Rupy Cooks (£22, Ebury Publishing).
Dr Federica Amati, nutritionist
Take time to make breakfast — you’ll stay fuller that way
I like to carve out 15-20 minutes in the morning to make a breakfast that will set me up for the whole day. Think beyond regular breakfast foods and try to include nutrient-rich plant foods such as mushrooms, aubergines, chickpeas, colourful berries, nuts and seeds. They will feed your gut microbiome, keep you fuller for longer and help to support your general health.
Dr Federica Amati is the head nutritionist at Zoe and author of Every Body Should Know This
Ella Mills, nutrition expert
Try one new recipe each week for a healthier diet
Making small changes that feel achievable are much more effective than huge dietary swings. Thinking about goals such as “what one new healthy recipe could I try this week?” will help.
Try to cook once, eat twice
Cooking double batches of your main meals then portioning out the leftovers for later in the week means you have quick, healthy meals whenever you need them. Everything I make takes on a second life.
Ella Mills is the founder of Deliciously Ella
Dr Oliver Guttman, consultant cardiologist
Eat a few almonds every day
Regular almond intake has been shown in studies, including one from the prestigious Tufts University, to reduce inflammation associated with heart disease. A small handful, or even just 3-4 almonds a day, is enough to make a difference.
Tim Spector, professor of genetic epidemiology
Eat 2-5 portions of fermented foods every day for better gut health
If I had to suggest just one thing, it would be to increase your intake of fermented foods. This includes products like kefir, kombucha, kimchi, natural yoghurt and sauerkraut. Evidence is mounting that eating more fermented foods is linked to a healthy gut microbiome, which is associated with good overall health. So eating 2–5 portions every day is good.
Tim Spector is a co-founder of Zoe and the author of Food for Life
Dr Michelle Braude, nutritionist
Eat more tahini, olive oil, avocado and nuts to manage weight
Incorporating more healthy fats from nuts, nut butter, avocado, tahini, olive oil and oily fish will help to cut sugar cravings, increase energy levels and keep us fuller for longer. Plus, without healthy oils, the fat-soluble vitamins — A, D, E and K — cannot be absorbed.
The Food Effect Diet by Dr Michelle Braude
Dr Jenna Macciochi, immunologist
Eat plenty of vitamin D-rich foods to boost immunity
Vitamin D is critical for proper immune function; the advice from Public Health England is to get a minimum of 10mcg per day during the winter months. When you get vitamin D from food sources, such as fatty fish, cheese, egg yolks and mushrooms, rather than a supplement, there is an added bonus of getting key nutrients that act as vitamin D supporters, including omega-3 magnesium, calcium, boron, zinc and vitamins D, A and K2.
Getting 7-9 hours sleep can protect against infections
Sleep has a profound impact on our “immune memory”; the body’s way of keeping a record of past infections so it can respond more effectively if the same invaders are encountered again. Make sure you get 7-9 hours of quality sleep with consistent bed and wake time each night.
Immunity: the Science of Staying Well by Dr Jenna Macciochi
Melissa Hemsley, chef
Eat soup
Soup is nourishing, comforting, flexible and forgiving. And a way to eat tons of veg in one go.
Have a laptop-free lunch
I coined this phrase to challenge myself to get off my laptop and phone — it wasn’t helping my stress, nor my digestion.
Get outside
If in doubt, walk it out. Look out for Mental Health Mates walks near you. I’m an ambassador of this walk and talk group that runs all over the UK and now globally too.
Try new spices
Spice up your spice shelf: aim to add a new variety of spice every few months and use it in drinks as well as baking. I love making fresh ginger tea (my mum is from the Philippines and they call it salabat), and I’ll add some turmeric plus some warming cinnamon and a clove or cardamom or another spice like fennel.
Feel Good by Melissa Hemsley
These are all good suggestions and if you have any, please do share.
You might be interested in our post – The Benefits of a Metabolic Reset
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