Good morning, this is your Wellness Wake Up Call with Kristin Bogdonas, Nutrition and Wellness Educator with University of Illinois Extension.
Did you know that September is Healthy Aging Month?! Healthy Aging Month started in 1992, when the baby boomers were starting to turn 50. In the 2020 Census, 1 in 6 people (or 16.8% of the total US population) were over the age of 65, with the number of older adults that make up the population growing every year. The goal of Healthy Aging Month is to raise awareness of the health of older adults. It is important to be aware of common age-related health problems to help prevent and manage them.
Aging can increase the risk of developing chronic diseases, like heart disease, type 2 diabetes, arthritis, dementia, and more. Healthy behaviors can help prevent some of these chronic diseases. Here are 5 healthy behaviors to help with healthy aging:
1. Being Physically Active – Being physically active can help reduce stress, falls, depression, pain, and more! Incorporating muscle strengthening activity can help improve balance and reduce falls. Increasing walking steps by parking farther away at the grocery store can help increase the number of steps you take in a day. The USDA recommendations for physical activity is 150 minutes (or 2 ½ hours) per week. Remember, every step counts!
2. Healthy Eating – Eating a well-balanced diet can help prevent and manage chronic diseases. A healthy diet should include half of the plate being fruits and vegetables, using low-fat or fat-free dairy product, lean meats, and making half of the grains you eat being 100% whole grains. Use MyPlate as a general recommendation on what your plate should look like! Studies have shown that the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) can help reduce the risk of developing Alzheimer's disease. If you missed it, check out episode 36, How the MIND diet can improve your brain health, for more information about the MIND diet.
3. Regular Check Ups – Having regular check ups with your doctor can help prevent and treat chronic diseases. Seeing your healthcare providers can also help identify any health issues sooner. Make sure to schedule an appointment with your primary care doctor at least once a year to discuss medicine management and health screenings.
4. Active Brain Health – Keeping your mind active can help with memory and brain stimulation. Doing puzzles, games, etc. can keep your brain active and healthy, which could help prevent dementia. Check out episode 34, 6 tips for brain health, for more information about brain health.
5. Prevent Social Isolation – Having feelings of loneliness could lead to a higher risk or health problems. Research has shown that connecting with other people socially could delay dementia onset and decrease the feeling of anxiety and depression. Try and schedule phone or video calls with family and friends who live far away. Go to an Illinois Extension class to meet new people and learn something new! Have dinner with family or friends who live close by.
There are many ways we can participate in active aging month. This week try incorporating one of the 5 tips to help you age healthier! Whether it be calling your doctor, adding in more steps, or switching to skim milk, every behavior change you make will help your healthy aging!
Thank you for listening! I hope you have a happy and healthy day ahead. The content for this episode was provided by Rachel Mannen, a Registered Dietitian Nutritionist, and Nutrition and Wellness Educator for University of Illinois Extension.
Related Resources:
· https://www.nia.nih.gov/health/caregiving/healthy-aging-tips-older-adults-your-life
· https://extension.psu.edu/the-keys-to-healthy-aging
· https://extension.illinois.edu/podcasts/wellness-wake-call/6-tips-brain-health
