A 70-year-old should eat a healthy diet, which includes lots of fruits, vegetables and whole grains. He or she should also include protein-rich foods such as beans, nuts and eggs to promote muscle strength and bone health.
A 70-year-old male should consume 5.5 ounces daily of protein-rich food, while a female should consume 5 ounces. One ounce is equal to a whole egg and a quarter cup of cooked beans.
Eat Healthy Foods
Eating a healthy diet is one of the most important things you can do to promote your health and keep you feeling young. It can help to stay strong and independent so you can live a full, happy life.
While your diet may change as you get older, it is important to eat a healthy, balanced diet. It’s important to eat the right amount of food and avoid high-calorie, sugary, or salt foods.
To meet your vitamin, mineral, protein, and fat requirements, you will need to eat lots of vegetables, fruits, and dairy. You should always check the labels of all foods to ensure they don’t contain too many added sugars or high amounts of sodium. This can lead to weight gain and heart disease.
Protein helps maintain lean muscle mass, and strengthens the immune system. Vitamin D and calcium are important for bone health and mental well-being.
You can meet your protein requirements with low-fat, low-calorie snacks. A 70-year-old woman could consume five dried apricot halves, eight ounces low-fat yogurt, and three cookies with low sugar like vanilla wafers on a 1,800-calorie daily diet.
Regular Health Screenings
Regular health screenings are important because they allow doctors to catch diseases early, before they cause serious problems. They make it easier for healthcare providers to treat them.
A doctor will review your medical history. This includes details about all medical procedures, family history and current medications. They will then recommend screenings based on your personal and family health profile.
Blood pressure screenings are one of the most important. They can detect high blood pressure before you feel any symptoms. High blood pressure can increase your chance of suffering a stroke or heart attack, so it’s important to have it checked on a regular basis.
Cholesterol testing is another popular health screening. This can detect high levels before they cause issues. This is especially important for people at risk for heart disease and those with high cholesterol in their family.
There are also screenings that are specifically for men and women, such as prostate cancer screenings or mammograms to detect breast cancer. These screenings should be included in your regular preventive healthcare visits.
Other tests that are helpful for seniors include depression evaluations and vaccinations, such as the flu shot. These tests can help seniors stay safe and healthy for as long as possible.
Get Enough Dairy Products
Many health experts recommend that seniors consume a healthy amount dairy products. These include cheese, yogurt, and milk.
Dairy is an important source for calcium, protein, Vitamin D, and other nutrients.
Older adults may also experience digestive issues like constipation or IBS. Dairy can help with these symptoms.
The Dietary Guidelines for Americans recommends that people over 70 should consume 3.5 portions of dairy foods and beverages per day. Senior adults can have trouble getting enough calories throughout the day. Dairy can help with this problem.
A glass of milk provides 5 to 9 grams of protein and is a good source of potassium. This nutrient helps to keep your muscles strong and energized.
This is especially important for older adults suffering from sarcopenia. This can cause weakness and even death. A high-protein diet, combined with resistance exercise, can slow or stop the progression of this condition. This will result in greater independence and better quality of your life.
The dairy industry has a number of opportunities to connect with aging consumers, says Gayhart. Kerry offers a probiotic strain which has been clinically proven to improve immunity. It also boasts a proprietary baker’s yeast that has been supported by more than a dozen clinical trials.
Exercise Regularly
Exercise is one of the best things that a 70-year-old can do to stay fit and healthy. It can improve energy, increase strength and reduce depression. It can help you deal with stress and improve sleep.
It can prevent health problems like heart disease, diabetes and certain cancers. It can also boost your immune system, which will make you more resilient to illness.
When you start an exercise program, it is important to listen to your body. Do what feels right. If you feel dizzy, short of breath, develop chest pain or pressure, break out in a cold sweat or get sore, stop immediately and call your doctor.
Regular exercise can help you look younger, reduce your risk of developing certain chronic diseases like Alzheimer’s and dementia, diabetes, high blood pressure, and certain cancers. You can also lower your chance of falling by strengthening your muscles and balance.
Getting at least 150 minutes of moderate intensity activity (like walking) every week will have the most impact on your health. You don’t have to do as much, or it is difficult to get started. Start with five to ten minute sessions and gradually increase the time.
Get Enough Sleep
Getting enough sleep is important for everyone, but it’s particularly vital for older adults. It regulates your sleep schedule, improves memory, concentration, and recharges your immune system.
Although sleeping needs are different for each person, most adults need between 7 and 9 hours of sleep per night. You may feel tired throughout the day, snoozing for hours or feeling tired at night.
You will feel more stressed and irritable if you don’t get enough sleep. You will also have difficulty paying attention and remembering details.
Older adults who don’t get enough sleep are more likely to suffer from depression, memory loss, or mental health problems. Insufficient sleep can increase your chance of falling.
You can ensure that you get enough sleep by following a consistent sleeping and waking routine. Avoid having to change your sleep and waking times too often, and avoid napping during the night.
It is also a good idea for people to exercise regularly as they release chemicals that promote better sleep. Swimming/water exercises are a great way to stay active, and many community and YMCA pools have swim programs specifically for older adults.
Maintain a Healthy Social Life
A healthy social life offers many benefits to seniors, including the prevention of loneliness, cognitive function improvement, and reducing the chance of dementia. However, seniors must have meaningful relationships. It is not enough to have many close friends and family.
The National Institute on Aging states that isolation is a major risk factor of many health conditions, such as high blood pressure, heart disease, obesity, diabetes, and high blood sugar. It is also associated with depression, mental illness, and dementia.
Find people who share your interests and goals to keep your social life active. These include volunteer activities, churches, gyms and alumni groups.
Older adults often lose friends as they age, but making new ones is essential for keeping your social life strong. Engaging in activities with new people is a great way for you to make friends while still having fun.
Hobbs recommends volunteering a few times a week to provide structure and connect with others. He also suggests getting involved in hobbies that interest you and meeting new people.
Look for the reasons why your loved one is hesitant to take part in activities. Consider barriers like cost, transportation difficulties, or medical problems that could prevent your loved one’s participation in an activity. You can identify the barriers that are holding your loved one back and come up with creative ways to get them involved.