Longevity
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About this ebook
Most of us will live long, useful lives, and it's not just our great-grandchildren who will get to do that. The story of aging is not one of steady decline and decay; we need a new report based on solid research, not scare stories. The world's population is getting older quickly, and people are living longer. This has brought up que
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Book preview
Longevity - Joanne M. Ed Carter
JOANNECARTER,M.ED
Longevity Tips
for
Seniors
SIMPLE STRATEGIES TO IMPROVE HEALTH NUTRITION AND INCREASE MOBILITY
Copyright © (2023) Joanne Carter
All rights reserved.
Without the Author's express written consent, no part of this book may be copied in any form or by any electronic or mechanical means,including information storage andretrieval systems.
The publication may not be recorded in any way, nor may it bestored in any form without the express written consent of the publisher.
Legally, all rights are not owned by the publisher and belong to theindividual writer.
The book's authors and publishers make no claim to any of thetrademarks, service marks, product names, or attributes of any names that appear within. Any usage of these phrases on our part does not constitute an endorsement. For any financial, medical, or relationship advice, please consult the relevantexpert.
Table of contents
INTRODUCTION 1
CREATE NEW SWAGTOTHRIVE IN SOCIETY 6
A CHANGED SOCIETY 6
FALLS AND THEIRPREVENTION 11
FALL HAZARDS AND PREDISPOSINGFACTORS 15
CREATED WITH THEUSER'S MOBILITY INMIND 17
CONTROL, SUPERVISION, ANDUPKEEP 17
FIX OR ELIMINATE ANYTHING THAT MIGHT CAUSE SOMEONE TO TRIP 18
HANDRAILS ANDGRAB BARS SHOULD BE INSTALLED 19
PREPARE THE FIRE PROPERLY 19
MAKE IT NONSLIP 20
MAINTAIN A CONSISTENT LIFESTYLE 20
TAKE IT SLOWLY ANDGENTLY 20
JOIN A PREVENTATIVE EXERCISE PROGRAM 20
FOOD AS MEDICATION 22
WHAT YOU SHOULD BE PUTTING ON YOUR PLATE 24
LIMIT ALCOHOL 25
ENGAGE INVIGOROUS PHYSICAL ACTIVITY 26
REDUCE THE AMOUNT OFSATURATED 27
CONTACT PHYSICIAN 27
CONSUME A HIGH-FIBERDIET 27
USE LESS SALT 28
VITAMINS 28
FISH 29
HOW MUCH FOODSHOULD YOU PUT ONYOURPLATE? 29
SIZES AND QUANTITIES OF EACH SERVING 30
THE SIGNIFICANCE OF EATING WELL 31
ARTHRITIS 33
INTESTINES INGOOD HEALTH 33
TEETH INGOODHEALTH 33
HOW TOPREPARE MEALS THAT ARE BOTH QUICK ANDSIMPLE 34
YOU SHOULD FILL AT LEAST HALF OF YOURPLATE WITHVEGGIES 35
BEFORE YOU GO SHOPPING, MAKE A LIST OF THETHINGS YOU NEED 35
EXAMPLES 36
SLEEP 39
THE ROLE OF SLEEP THROUGHOUT ONE'S LIFE 39
SLEEP PATTERN 41
WHY DO OLDER ADULTS HAVE SUCH DIFFICULTY FALLING AS WELL AS
STAYING ASLEEP? 41
DO OLDER PEOPLENEEDLESS SLEEP? 43
ADVICE ON HOW SENIORS SHOULD SLEEP 45
SLEEPING TIPS 51
MENTAL CURIOSITY ANDSENIOR RESILIENCE 54
DON'T CLOSE YOURMINDOFF 55
NEVER STOP QUESTIONING 55
JUST SHIFT YOUR POINT OF VIEW A LITTLE 55
PLAYA ROLE IN YOUROWN EDUCATION 56
HONE YOUR CREATIVE ABILITIES 56
OBSERVE YOURSURROUNDINGS 56
BE MORE EMPATHETIC 57
RESILIENCE 57
EVALUATION OF OLDERADULT RESILIENCE 59
ABILITY TO SOLVE ONE'S OWN ISSUES; ADAPTABILITY; RESILIENCY; SELF-EFFICACY..........60
SOLUTIONS TO BUILDING RESILIENCE 61
SOCIAL ENGAGEMENTAND PURPOSE 63
THE POSITIVE EFFECTS OF SOCIALIZATION ONTHE HEALTH OF OLDERADULTS 64
THE POSITIVE EFFECTS THAT SOCIALIZATION HAS ON THE MINDS OF SENIORS 65
CHALLENGES FACING SENIORS IN THEIR ATTEMPTS TO SOCIALIZE 65
WAYS THAT SENIOR CITIZENS MAY CULTIVATE A HEALTHY SOCIAL LIFE 67
HOW A COMMUNITY PROVIDED BY ACTS RETIREMENT-LIFE CAN BE OF SERVICE 68
SUGGESTIONS FOR MAINTAINING SOCIAL CONNECTIONS AND INDIVIDUALITY AS WE AGE 69
PARTICIPATION IN ACTIVITIES WITH A GENUINE PURPOSE OR IN SOCIAL GATHERINGS 70
HAZARDOUS ROADS ANDSTREETS 72
OUR RISK FOR CANCERSINCREASES WITH AGE 73
COMMON HEALTH CONCERNS 78
AN EXPLANATION OF AGING 78
CONDITIONS OF A GENERAL MEDICAL NATURE THAT ARE RELATED TOBECOMING OLDER 79
A LOOK AT THE FACTORS THAT CONTRIBUTE TOGOOD AGING 79
PROBLEMS ARISING FROM THE FACT THAT THE POPULATION IS BECOMING OLDER
................................................................................................................................ 81
THE TOP HEALTH CONCERNS FACING SENIORS 82
EXERCISE 86
JUST BEFORE YOU GET STARTED 89
WHAT TO SEARCH FOR IN A PHYSICAL ACTIVITY PROGRAM 90
ENDURANCE, EQUILIBRIUM, MUSCULARITY, AND FLEXIBILITY ALL COME INTOPLAY 91
THE MOST EFFECTIVEWORKOUTS FOR OLDER ADULTS 96
AEROBICS INTHE WATER 96
CHAIR YOGA 97
EXERCISES USING RESISTANCE BANDS 98
PILATES 98
RESISTANCE TRAINING USING ONE'S OWN BODY WEIGHT 100
STRENGTH TRAINING USING DUMBBELLS AND BARBELLS 101
AVOIDING THESE EXERCISES IS IMPORTANT FOR SENIORS 101
THE VALUE OF PHYSICAL ACTIVITY FOROLDER PEOPLE 102
HOW OFTEN SHOULDYOU WORK OUT? 106
DEVELOPING ANACTIVEROUTINE AS AROUTINE 106
DOING EXERCISESINSIDE THEHOUSE 107
CONTRAST EXERCISE
WITH PHYSICAL ACTIVITY.
108
HOW TOKEEP TABS ONYOURADVANCEMENT 111
THE SENIOR'SGUIDE FOR OPTIMAL HEALTH 113
1.GET SOME EXERCISE 114
2.IF REQUIRED, USE DIETARY SUPPLEMENTS 115
3.FOLLOW A NUTRITIOUS EATING PLAN 115
4.YOU SHOULD OFTEN WASH YOUR HANDS 116
5.EDUCATE YOURSELF INTHE ART OF STRESS MANAGEMENT 116
6.MAKE SURE YOU GET ENOUGH OF REST 117
7.TAKE PRECAUTIONS TOAVOIDGETTING INFECTIONS 117
8.PUT YEARLY CHECKUPS ON YOUR CALENDAR 118
9.STAY AWAY FROM ILLPERSONS AND THOSE WHO ARE CONTAGIOUS