7 Health Goals to Achieve in 2020
Each New Year is a gift and an opportunity to start anew. It is the best time to take inventory of our lives and establish healthy habits that will help us create a healthier, happier lifestyle in 2020 and the years to come.
Here are 7 healthy New Year’s Resolutions to help us age gracefully and maintain a good quality of life.
1. Eat Healthy Foods
Perhaps you are super busy and the fastest way to satisfy your hunger is to eat junk food or run to a vending machine, but eventually these foods can take a toll on your health. Remember, our metabolism slows down as we age, so load up on high-fiber fruits, vegetables, whole grains, nuts, and low-fat dairy. Try smoothies like apple, strawberry and banana for breakfast; green salad recipes like lettuce, spinach or kale mix with cucumber, tomatoes and onion, drizzle with olive oil, vinegar, salt and pepper. These foods are packed with vitamins and nutrients your body needs.
2. Drink Plenty of Water
Our ability to be aware of and respond to thirst gradually deteriorates as we age, and as a result the older adults are prone to dehydration. When you are dehydrated, the process of metabolism slows down and you burn fewer calories. So, be sure to drink plenty of water during the day to stay active and energized. Drinking plenty of water can reduce the risks of stroke and heart attack; improve metabolism and the skin elasticity. Always carry a water bottle or tumbler or travel mug with you, so you will remember to drink more water at all times.
3. Get Adequate Sleep
We become more prone to diseases and are at a higher risk for injury as we get older, thus our body needs adequate time to relax and rejuvenate, and there is nothing better than a good night’s sleep. However, as we get older, our sleep patterns change, in fact, according to a study, older adults may have at least one sleep disorders like snoring and sleep apnea, insomnia, and other health issues that may interfere with sleep on a regular basis. So avoid caffeine and alcohol and refrain from using your gadgets, computer or watching TV before bedtime, keep your bedroom comfortable, quiet and cool to induce a good night’s sleep, and invest in VitaSleep to help you get the quality sleep that you deserve and wake up recharged and refreshed.
4. Exercise Everyday
As we age, we tend to lose muscle and muscle strength. And physical exercise is one of the keys to a healthy body. Do some aerobic and strength exercises like walking, jogging, swimming, biking, lifting weights and other endurance workout to increase your heart rate and to make your muscles stronger. Exercise also alleviates depression and anxiety, improves memory and increases metabolism, good for the skin and it slows cell aging. Research shows that having a regular exercise can help to prevent many common diseases. Strive to exercise for 30 minutes every day and long walks is one of the best physical exercises for older adults.
5. Be Social
Loneliness and isolation have a great impact on the quality of life of seniors, and time spent with family and friends will help the elderly stay in touch. One of the most wonderful ways to help us socially active as we age is to spend time with family and friends. Consider traveling to visit your friends and loved ones to catch up and reconnect. Join your local community for seniors and do volunteer work with them. Or perhaps find a part-time job for seniors related to your skills and expertise that offers autonomy and flexibility, or you can start a new career to pursue your passion and interest.
6. Manage Stress
Learn the art of positive thinking. Find ways to manage stress and depression—it can be relaxation techniques like meditation and yoga, or find new hobbies like journaling, reading, writing, gardening, arts and crafts that can help stimulate your mind and at the same time can be very rewarding. However, if you are really struggling with depression or anxiety, seek professional advice and assistance.
7. Focus on Prevention
Keep updated on immunizations and other health screenings for cholesterol level, breast and colon cancer, heart problems and other health issues that qualify for Medicare coverage. Get vaccinations to help prevent pneumonia and influenza. You can also invest in medical alert systems as a safety net for at-home and on-the-go that give you a sense of security knowing someone will come and assist you in case of emergency or fall.
Strive to achieve these health goals and start living a healthier lifestyle now to experience graceful aging. Happy New Year!