After the age of 60: 6 important habits to prolong life and help you save a lot of money!
Imagine that after a long working life, you finally have the long-awaited retirement. It was supposed to be a golden time to enjoy life, pursue interests, and spend time with family. However, for many people, life after retirement is often accompanied by physical health problems and increased medical costs, which seriously affects the quality of life and the family's financial situation.
For example, Mr. Zhang, a 65-year-old retired engineer, was in and out of the hospital due to his long-term failure to properly manage his high blood pressure and diabetes, and his medical expenses continued to rise. Not only did this deplete most of his savings, but it also changed his role among his family from being a pillar of responsibility to someone to be cared for.
In this context, how to prevent diseases and improve the quality of life by adjusting daily habits has become a question that each of us should consider.
Today, I'm going to share with you six lifestyle habits that have been scientifically proven to be effective in prolonging life. Not only will these habits help you stay healthy, but they can also significantly reduce your future medical expenses, ensuring that your retirement is both rich and fulfilling.
First and foremost, a healthy diet is the cornerstone of preventing chronic diseases. Increasing your intake of vegetables and fruits, and cutting back on red meat and processed foods are simple adjustments that can significantly affect your blood pressure, blood sugar, and cholesterol levels.
Scientific studies have shown that the Mediterranean diet — a diet rich in olive oil, nuts, fresh fruits and vegetables — has been shown to reduce the risk of heart disease. For example, a study involving more than 10,000 adults showed that people who adhered to a Mediterranean diet had significantly lower rates of heart disease.
Second, regular physical activity is equally critical to maintaining long-term health. Instead of engaging in strenuous exercise, at least 30 minutes a day of moderate-intensity activity, such as brisk walking or light cycling, is enough to boost cardiorespiratory fitness and strengthen muscles and bones. Not only does this help with weight loss and maintaining an ideal weight, but it also improves mental health and reduces the risk of depression.
Adults should get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week for optimal health results.
The third habit is to make sure you get enough quality sleep. Many people may not know,
It is simply the process of resting and regaining physical strength, which plays a vital role in maintaining basic physiological functions and a state of well-being. Studies have shown that adults should get 7 to 8 hours of sleep per night, which is extremely important for supporting the immune system, maintaining cardiovascular and cerebrovascular health, regulating blood sugar, and controlling weight.
Lack of sleep can affect hormone levels, especially those that control hunger and satiety, leading to increased appetite and weight gain, which in turn increases the risk of several chronic diseases. Therefore, establishing a regular sleep routine and ensuring that you get enough rest each night is an important strategy for maintaining good health.
The frequency of social activities also has a direct impact on the health of the elderly. Being socially active not only reduces symptoms of loneliness and depression, but also improves overall life satisfaction. Psychological studies have shown that older adults with active social lives have a slower rate of cognitive decline and a higher quality of life. Regular social interactions, such as sharing meals with family, going for walks with friends, or participating in community activities, can enhance mental and emotional well-being. These activities are not only part of socialization, but also an important way to maintain psychological balance and enhance emotional connection.
In addition, learning to mentally regulate and manage stress is another key factor in maintaining good health. As you get older, it can become more difficult to adjust to the changes and challenges in your life. Practicing meditation, yoga, or simple breathing exercises can significantly reduce stress and improve mental health. Studies have shown that regular performance of these relaxation exercises can lower blood pressure, reduce chronic pain, and enhance immune system function, all of which have a positive effect on preventing and dealing with various psychological and physical problems.
Finally, as we age, the functioning of various systems in the body gradually declines, and the risk of disease increases accordingly. With regular check-ups, potential health problems can be detected early and intervened before the disease has serious consequences. For example, early detection of high blood pressure and high blood sugar can be controlled with lifestyle changes and appropriate medication to avoid more serious health problems such as heart disease, diabetes, etc. In addition, for serious diseases such as cancer, early diagnosis often means better treatment outcomes and higher survival rates.
Not only to live a long life, but also to live a quality life.
Incorporating these habits into your daily routine is not difficult, but it requires consistent effort and self-monitoring. Start today with a simple wellness plan that includes regular physical activity, healthy eating options, adequate sleep, active social activities, daily stress management exercises, and regular health check-ups. The cumulative effect of these habits will bring significant health benefits to you later in life, as well as a sign of responsibility to your family.
Thinking back to Mr. Zhang's case, if he had realized and started practicing these healthy habits at an earlier age, his later life might have been completely different. This story is a reminder that no matter how old you are now, it's never too late to start paying attention to and practicing these healthy habits.