1. NEGATIVE HABIT – LIVING A SEDENTARY LIFESTYLE
As we get older, we may spend more time sitting. This can lead to increased bone weakness, poor blood circulation and rapid muscle loss.
It can also increase our risk of falls.
Being sedentary can lead to stiffness and poor flexibility.
Less blood flow to the brain results in cognitive decline.
Extended sitting can also result in depression, anxiety, cardiovascular disease etc.
Inactivity can increase the risk of low metabolism, type 2 diabetes, high blood pressure and heart disease.
BUILD GOOD HABITS – REDUCE YOUR SEDENTARY LIFESTYLE
To prevent a sedentary lifestyle –
Move regularly. Plan regularly activity into your day. Smart watches and alarms can be used to give you reminders to move. Or set yourself simple goals. For example, if you are watching the TV, move every time adverts come on, or a programme ends. Perhaps when boiling a kettle for a drink, walk around the kitchen.
Don’t overdo it.
For example, park further away when you use a car park, so you have to walk a bit further.
Use the stairs instead of elevators. For example, get off the floor before you need to get off.
Think of simple ways to increase your exercise.
Have active hobbies, such as gardening, dancing, DIY, walking, going to the gym.
Try and build up increased exercise slowly.
Aim to have at least 30 minutes continuous exercise every day. But don’t think that is enough, aim to keep moving throughout the day.
2. NEGATIVE HABIT - POOR NUTRITION
Poor nutrition can involve skipping meals, relying on ultra-processed foods and not eating a balanced diet. This can lead to reduced immunity and nutrient deficiencies.
As we get older, this can increase our risk of cognitive and physical decline. Severe deficiencies can lead to osteoporosis, muscle loss and longer recovery times if we are ill. Poor mobility, muscle loss, reduced flexibility and balance can lead to risks of falls, linked to increasingly fragile bones, so we are at increased risk of injuries, such as hip fractures. Poor nutrition can also make us tired and lethargic.
BUILD GOOD HABITS - NUTRITION
As we age, our need for nutrients, such as calcium, vitamin D and protein increase. We need nutrient dense foods that have minerals and vitamins, but not excessive calories.
To improve your diet –
Make sure you drink enough!
Increase the protein you eat. For example, eggs, tofu, legumes, chicken, fish etc.
Ensure you have enough fibre in your diet. For example, eat whole grain breads, cereals, pasta etc. Make sure you eat plenty of vegetables and fruit. Be careful with your fruit consumption as they can contain a lot of sugar.
Eat calcium rich foods, such as dairy and fortified plant milks, sardines, kale and other foods with calcium.
Use spices rather than salt to flavour foods.
3. NEGATIVE HABIT - SUBSTANCE AND MEDICATION MISUSE
Substance misuse involves excessive smoking, drinking, taking illegal drugs, overuse of over-the-counter medications. It can happen so easily. For example, a person may fall and hurt themselves and start taking painkillers. This can then become a habit or addiction.
Reliance on substances like this can have an effect on our mental and physical health. For example, increased risks of stroke, hypothermia, accidents, cancer, heart disease, reduced liver function, falls, poor balance, depression, anxiety, confusion, memory difficulties, dementia, incontinence, etc.
Substance misuse in older people is often not talked about. They may feel embarrassed or fear stigma and shame. Their alcohol or drug misuse can be mistaken for other mental and physical health problems.
As we age, our hearing and vision can decrease and we can have slower reaction times. This means that we are at higher risk of falls and automobile accidents linked to drinking or illicit drug use.
Some medical conditions, and the medications that are used to treat them, can increase the effect of other medications, alcohol and illicit drugs.
BUILD GOOD HABITS – SUBSTANCE USE
Try to stick to weekly recommended limits.
But check if any medication you are taking is affected by alcohol and other medications.
Get involved in the local community, take up hobbies, meet friends and family in activities that do not involve drugs, alcohol and smoking.
Most importantly - Seek help. There are organisations and professionals out there who can help and advise on reducing substance use.
If you are interested in healthy aging, contact us on admin@acs.edu.au for more information on our –
Healthy Aging Course
Addiction Short Course and eBook
