Fernando is a septuagenarian who firmly believes in staying healthy without aches and pains. He assures that age is nothing more than a number and that you should constantly strive to be in shape. Fernando is an active man who likes to run, go to the gym and walk. Every day, he starts his day by running around the neighborhood. In addition, he eats a balanced and nutrient-balanced diet.
The importance of diet is indisputable. At 70 years old, it is crucial to include foods high in protein, such as lean meat, eggs, fish, low-fat dairy products, and legumes. For breakfast, Fernando eats fresh fruit and vegetable smoothies such as bananas, apples, spinach, kale, and carrots. A typical lunch consists of a generous salad packed with delicious fresh vegetables. Fruits and vegetables are sources of vitamins and fiber, contributing to good intestinal transit and adequate hydration.
Many seniors, like Fernando, are concerned about preserving their body and mind. Keeping fit after age 70 is essential to age independently for as long as possible. This is achieved through a good lifestyle. As we age, it is sometimes tempting not to exercise and rest, but it is not an excuse to waste time. If we don’t use our muscles, they weaken, and we find it harder to move.
Exercising after age 70 prevents aches, pains, weight gain, and chronic diseases such as hypertension, osteoporosis, and vascular problems. Physical exercise even delays the onset of neurodegenerative diseases such as Alzheimer’s or Parkinson’s. By releasing endorphins, the hormone of well-being, sport produces physical and mental well-being, reducing the risk of depression. Exercising and taking care of our physical appearance after age 70 makes us feel more confident and improves our morale.
Moderate exercise, adjusted to your physical condition, for 3 hours a week equals approximately 20 to 30 minutes a day. Recommended physical activities are walking, swimming, cycling, hiking, or gentle gymnastics. There are also golf, yoga, tai chi, and gardening activities. In addition, to be fit, you need a satisfying social life, with outings, sharing moments of pleasure and discoveries.
Laughter reduces stress and improves cerebral circulation. According to researchers at the University of Maryland School of Medicine, laughter has the same effect as exercise on blood vessels.
Ripe fruits. Recent studies indicate that ripe fruits are good for health and longevity. Therefore, ripe pears and blackberries contain more disease-fighting antioxidants. Dark red watermelon contains more lycopene, an antioxidant that helps reduce the risk of cancer and heart disease.
Fewer painkillers. According to the FDA, frequent consumption of painkillers such as ibuprofen or naproxen increases the risk of heart attack or stroke by 10%. Reserve use for acute pain and take the smallest possible dose for the shortest possible time.
––––––––––
The virtues of water. To live longer and healthier, stay hydrated: urine should be light yellow. This will reduce the risk of colon cancer, and your kidneys will remain in top shape.
Read more. Research confirms it: reading is suitable for living longer. Reading a book, even if it’s just for 30 minutes a day, can benefit people’s longevity.
A four-legged companion. Studies have shown that having a pet can have health benefits, such as reducing anxiety and lowering blood pressure. It has also been found that owning a pet can improve the chances of surviving a heart attack. The American Heart Association recommends adopting a dog to benefit a person’s health and well-being. Dog owners tend to be more active and less vulnerable to stress.
The stairs are better. Going up or down stairs instead of taking the elevator reduces the risk of dying prematurely by 15%, according to researchers at the University of Geneva in Switzerland. By doing this daily activity, you avoid six months of “brain burnout,” according to researchers at Concordia University in Montreal, Canada.
Being restless is okay. Moving is good. A British study showed that sitting more than seven hours daily increases the risk of dying by 30%. But that doesn’t apply to the restless! For those who move all the time, who make small movements, especially with their hands and feet, the risk does not increase.
––––––––––
🟧 ❇️ VIEWPOINTS
––––––––––
✅ “When we laugh, we release endorphins and other chemicals that act as natural painkillers and improve our mood. In addition, laughter can reduce stress and anxiety levels, thus promoting an overall sense of well-being. Incorporating humor and laughter into daily life strengthens social relationships and improves the quality of life.” Dr. Anne Garcia, Clinical Psychologist.
✅ “From a medical standpoint, laughter also has significant physical benefits. During laughing, muscles contract and relax, stimulating blood circulation and improving cardiovascular function. In addition, laughter strengthens the immune system by increasing the production of protective cells. It has been proven that people who laugh regularly tend to recover faster from illnesses.” Dr. Charles Martin, Internist.
✅ “From a holistic perspective, laughter balances the body’s energy. In many ancient traditions, laughter promotes the release of emotional blockages and improves vital energy flow. Spiritually, laughter can open the heart and foster feelings of inner connection and joy. Practicing laughter therapy is a powerful tool for healing not only the body but also the soul.” Dr. Laura Johnson, Holistic Therapist.
––––––––––
––––––––––
––––––––––
––––––––––
––––––––––
