Written By: Bhavyajyoti Chilukoti | Updated : June 3, 2015 7:34 AM IST
As you hit 60s, numerous changes take place in your body. Your ability to digest food slows down, your immune system becomes weak, you are at a high risk of various health complications. However, Dr Prashant N Chhajed, Director of Institute of Pulmonology, Medical R&D and Chief Pulmonologist, Lung Care & Sleep Centre, Fortis Hospitals, Mulund & Vashi says that you can age healthily. All you need to do is follow these 12 steps to prevent various diseases.
1. Maintain oral hygiene: As you age, there is an increased risk of suffering from oral problems. Hence, it is important to maintain proper oral hygiene like brushing your teeth, cleaning dentures, etc.
2. Avoid smoking/tobacco chewing:Smoking has numerous side-effects such as respiratory illnesses, heart disease and even your sexual life. If you are suffering from pneumonia, then it is wise to stay away from nicotine. Because, nicotine constricts the terminal bronchioles of the lungs and also hinders the passage of air in and out of the lungs. Did you know about these 25 things that happen inside your body when you smoke?
3. Eat healthy: The famous proverb 'we are what we eat' fits the bill when it comes to staying healthy. Ensure you eat nutrient-rich foods like proteins, fresh fruits and vegetables and stay away from junk and calorie-dense food. Also practice portion control as you age, because your ability to digest food decreases.
4. Get your 7-hour sleep: Follow a proper sleep-wake cycle, avoid tea, coffee or any other form of stimulants before hitting the bed. Also, never enforce sleep and always go to the bed only when you feel sleepy. If you suffer from sleep-disordered breathing (SDB), such as snoring, upper airway resistance syndrome (UARS) or obstructive sleep apnoea, you are prone to streptococcal infection, and should receive proper treatment for the same. Read about Snooze foods: Eat these, sleep better!
5. Get treated for nocturnal aspirations: Did you know that decreased functioning of the gastroesophageal sphincter (muscles) caused due to ageing, disease or drugs might lead to nocturnal aspirations? And this in turn can lead to streptococcal infections. Get treated to lower your chances of falling prey to various infections.
6. Follow your doctor's advice properly: It is important to follow the dosage of medications recommended by your doctor and not overdose or underdose yourself. It is particularly of importance if you suffer from diabetes, heart disease or any chronic diseases, as you need to take multiple medications. Avoid self-medication (use of antibiotics) as it might lead to various health complications.
7. Check your intake of supplements: Ensure you get your daily dose of nutrients (vitamins and minerals) from your diet. Because, a balanced diet and nutrient-rich food is the key to fight illness and stay healthy. For a little boost, you can take multivitamins or vitamin C supplements (only after consultation with your doctor) once a day to enhance your immune system. Here are top 5 natural vitamins and supplements you need.
8. Regular exercise: One of the best ways to stay fit and healthy is to exercise regularly. By doing so, you not only boost your immune functioning, but also improve your heart health and lung functioning. Wondering what to do? Walking, running, swimming and cycling are all excellent ways to restore your strength. So what are you waiting for?
9. Yoga and Meditation: If exercising is not your cup of tea, you can go for simple deep breathing practices that help you to build your immunity. Perform pursed-lip breathing as it helps increasing the oxygen intake of your lungs. Here is the 10-step meditation guide for beginners.
10. Avoid pollutants and irritants: With age, your ability to cope with various allergies and pollutants in air decreases. Also avoid irritants or pollutants to lower your chances of suffering from allergies. Not only irritants like dust, smoke, pollen and strong perfumes irritate your lungs, but also extreme hot or cold conditions.
11. Get yourself vaccinated: Vaccination is not only for kids, even old people need to get vaccinated to stay healthy. Adults above 65 years are recommended a pneumococcal conjugate vaccine (PCV13) to prevent pneumococcal diseases. Also, make sure you take a dose of PPSV23 after 6 to 12 months.
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