HealthyLife Articles

Tag: Healthy Aging Tips

10 Ways To Get The Most Out Of Midlife

SELF-CARE CORNER

Are your best years ahead? A national survey of women between the ages of 35 and 49, sponsored in partnership with the National Association of Nurse Practitioners in Women’s Health and Teva Women’s Health shows that more than three-quarters of women in midlife say the best years are ahead, not behind. Yet midlife is notoriously known as a time of crisis. Women’s health expert, Dr. Judith Reichman, tells how women are seizing the midlife moment and making new choices related to their health.

If you have not already joined the ranks of women enjoying midlife, here are 10 ways to get the most out of these years:

1. Don’t obsess about those 8 glasses of water each day. Drink when you are thirsty and when you are exercising briskly. Too much water reduces the impact of electrolytes and strains the bladder.

2. Focus on family bonding. Often midlife crises for women are not an age phenomenon but rather due to the very significant changes that occur in the lives of our growing-up children and our maturing (we hope) partners.

3. Spend more time with your partner. Don’t wait until the nest is already empty. This is the time to rediscover why you fell in love in the first place.

4. Rev up the love life. You are free to go on dates with your partner-real dates!

5. Periodically reevaluate your choice of birth control. The second-highest rates of unplanned pregnancies occur in midlife.

6. Worry more about you. PMS gets worse with age, and work and family responsibilities continue to rise, so it is important to establish de-stressing routines, including setting aside time to exercise and visit with friends.

7. Cut down on salt, reduce your caloric intact by 100-200 calories per day and boost your calcium and vitamin D intake. By midlife, most women are at high risk for high blood pressure and heart disease. Cutting salt can save your life and set up your family for healthy habits as they get older.

8. Embrace your desire to sleep. Now is the time to develop good sleep habits to prepare you for the next stage of life as hormonal changes during menopause increase sleep troubles.

9. Do something you thought you would never have time for. Take up a new hobby or go back to an activity you love-knitting, dancing, learning, or volunteering. Do something that makes you feel good about yourself.

10. See your doctor. You have always made sure everyone else in the family gets a yearly check-up, but what about you? Schedule those yearly health screenings and don’t neglect your own health.

Judith Reichman, MD, is an attending physician in gynecology at Cedars-Sinai Medical Center and author of Slow Your Clock Down: The Complete Guide to a Healthy, Younger You.

© American Institute for Preventive Medicine

January 23, 2026
Guard Against Denture Trouble

Mature Health: Over Age 50

Forget the image of dentures sitting in a glass of water next to the bed! Dentures require active care, not just a nightly soak. Improper denture care leads to bad breath, unsightly stains, diseased gums, and damage to the dentures. Daily dental hygiene should include these measures.

* Brush your tongue and gums with a soft brush to keep your breath fresh and your gums healthy.

* Brush your dentures at least once a day with denture-cleaning products.

* Rinse your mouth with a mild salt-water solution (1 teaspoon of ordinary table salt in 1/2 cup warm water) after meals and before going to bed.

* Don’t leave your dentures where they can be lost or accidentally damaged.

How you eat can also protect your dentures, so take these precautions.

* Cut your food into bite-size pieces.

* Chew your food slowly and avoid biting down hard.

* Dentures make your mouth less sensitive to both heat and cold. So check the temperature of food and beverages before eating or drinking to avoid burning yourself.

To help keep your dentures fitting properly, see your dentist at least once a year. See your dentist if you have any of the following problems.

* Gums that bleed or hurt after brushing.

* White or red spots in your mouth that don’t clear up within two weeks.

* Dentures that become damaged. (Don’t try to repair dentures yourself.)

* Difficulty talking, eating, and chewing when wearing your dentures.

* Dentures that slip and don’t fit well.

© American Institute for Preventive Medicine

January 23, 2026
Age Successfully

SELF-CARE CORNER

Successful aging means more than good health. It means taking charge of your personal well-being so that you can continue to live a vibrant, independent life, regardless of your age, according to Dr. Terri Ginsberg of the Institute for Successful Aging at the University of Medicine and Dentistry of New Jersey.

“Successful aging isn’t difficult, but it does require a personal commitment to active living,” says Ginsberg. To help them age successfully, Ginsberg recommends that adults of all ages follow these “10 Resolutions for Healthy Aging:”

1.Sleep at night.Avoid frequent daytime naps, late night snacks or watching television in bed.

2.Eat lots of colors.Vibrantly colored fruits and vegetables on your plate mean a healthy diet that keeps your body moving.

3.Get checked out.Catch up on any health screenings your doctor has recommended and don’t forget eye and dental check-ups.

4.Worry less.It really is possible to “worry yourself sick.” Excessive worrying can lead to high blood pressure, digestive problems, chronic headaches and unhealthy weight gain.

5.Stay in touch.Living alone doesn’t mean being alone. Reach out to friends, neighbors and relatives.

6.Move more.Exercise improves heart health, and good heart health helps prevent a range of related disorders, including blood clots and depression.

7.Read more.You can “exercise your brain” with newspapers, books, magazines or puzzles.

8.Laugh and sing.Is there a better way to enjoy life? And both will help you to worry less.

9.Take control.Be proactive about your own health. Ask your doctor questions about your health and for advice on positive lifestyle changes.

10.Get involved.Local organizations of all types need volunteers. Helping others is the best tonic for feeling good about yourself.

© American Institute for Preventive Medicine

January 23, 2026
A Diet For Lifetime Health

Mature Health: Over Age 50

Studies show that some older adults are deficient in vitamins B6, B12, and folate (a B vitamin). To guard against vitamin deficiencies, plan a diet that includes food sources of these nutrients.

* Lean meats, chicken, organ meats and fish, are high in B6.

* Milk, eggs, and lean meats are excellent sources of B12.

* Asparagus, brussels sprouts, and almost all green, leafy vegetables are high in folate. Other sources are cantaloupe, orange juice, and fortified grain products.

* Citrus fruits, tomatoes, cantaloupe, strawberries, green pepper, and broccoli are rich in vitamin C.

It is also important to get adequate protein and calcium daily. Low-fat dairy products are rich sources of calcium. Two servings a day of 2 to 3 ounces of meat, chicken, or fish provide the protein you need. Other sources of protein include cooked dried beans, peanut butter, milk, and eggs.

© American Institute for Preventive Medicine

January 23, 2026
Create Your Ethical Will

WELL-BEING

You may not be able to take it with you, but you can let the generations to come know what you valued if you create an ethical will.

An ethical will can be a vital component of an estate plan because it reflects your concerns and hopes for the next generation. Most wills mainly focus on distributing assets and deciding who gets what. An ethical will provides families with the chance to know their loved ones better and for the writer to express what often goes unsaid.

1. What values or beliefs are of special significance to you? Why?

2. What are your wishes and hopes for the generations that follow you?

3. What are your greatest life lessons? How have they influenced you?

4. Do you have any regrets?

© American Institute for Preventive Medicine

January 23, 2026
Tips For Good Digestion

Mature Health: Over Age 50

Around the age of 40, people begin to notice that they can’t tolerate certain foods as well as they used to. As you get older, your stomach produces a smaller volume of digestive enzymes and other secretions, and your body may not digest or absorb foods as easily as it did when you were younger.

If you are prone to digestive problems, follow these tips.

* See a dentist if you are having trouble with your teeth or dentures. Poorly fitting dentures, sensitive teeth, and diseased gums can make chewing difficult.

* Eat smaller, lighter meals, spaced throughout the day, instead of heavy meals. As a person ages, the blood supply to the small intestine declines, hindering the absorption of nutrients from a sudden, large delivery of food.

* To prevent gas and bloating, don’t gulp liquids or talk while chewing food.

* Limit the amount of gas-producing foods you eat. Cabbage, onions, and cooked dried beans are common offenders.

* Eliminate milk products from your diet if they cause bloating, intestinal gas, or diarrhea, but be sure to supplement your diet with calcium. (You may be able to tolerate small amounts of milk products if you treat them with Lactaid, a digestive aid sold in many health food stores.

* Avoid wearing tight clothing around your waist at mealtime.

* Don’t lie down for at least 2 hours after you’ve finished a meal, and don’t eat right before bedtime.

© American Institute for Preventive Medicine

January 23, 2026
Aging In Place For Older Adults

FAMILY LIFE

Many people have a loved one who is an older adult. Sometimes an older adult may wish to stay in their home as they get older. This is possible for many older adults with some support from family members or friends.

Here are some ways to help an older loved one stay in their home:

*Be sure they can get around.Some adults may need a walker or electric scooter. Sometimes Medicare will help cover the cost of these mobility aids.

*Help them find things to do.It can be boring and lonely at home alone. Help them learn how to do video calls with family and friends. When it’s safe to do so, help them get involved at a local senior center.

*Get them daytime help if needed.Some people may need help with personal care, such as washing their hair. If a family member can’t be there each day, consider hiring a trained aide that can help them with everyday needs.

*Consider an emergency alert system.This can call for help if your loved one falls or gets hurt.

*Keep nutrition in mind.Be sure your loved one can get healthy food from the grocery store. Consider meal delivery services in your area that may be free or low-cost.

*Make sure they go to appointments.Regular checkups are important, especially if the person has any health conditions. Drive them to their appointments if needed.

*Check up on bills.Make sure their bills for insurance, utilities and other needs are getting paid on time. Find out what bills they have and offer to help get them organized and paid. Talk to them about scams, too. Tell them not to give out their social security number or other information to anyone over the phone.

*Get rid of fall hazards.Consider ramps instead of stairs at the front door. Put grab bars in showers and bathtubs. Put plenty of night lights around their house and remove loose rugs from the floor. Encourage them to wear supportive shoes or non-slip socks around the house.

Source: National Institute on Aging

© American Institute for Preventive Medicine

January 23, 2026
Healthy Aging

Mature Health: Over Age 50

Physical activity is a cornerstone of healthy aging. Studies show people who exercise regularly live longer and may live better, without pain or disability.

If you exercise on a regular basis, good for you! Keep it up! If not, now is the time to start. Check with a doctor before you begin an exercise program. Choose activities you can do and enjoy. Start out slowly and progress slowly. Some exercise is better than no exercise.

Research shows that eating a Mediterranean-style diet has both physical and mental health benefits that support healthy aging. This eating style includes plenty of vegetables and fruit, whole grains, healthy fats, more fish and less processed foods.

Staying mentally active is linked to physical and mental health and may reduce the risk of Alzheimer’s disease. Find ways to lower stress and increase emotional well-being.

Exercise your memory and your mind. Continue to learn new things. Read. Join a club.

© American Institute for Preventive Medicine

January 23, 2026
Help For Bladder Control

Mature Health: Over Age 50

Many people are inconvenienced and embarrassed by urinary incontinence-they leak urine when they laugh, cough, sneeze, or lift heavy objects.

Incontinence can be caused when muscles used to control the bladder weaken due to childbirth or prostate surgery. Neurological complications caused by injury or stroke, or neurologic disease (like multiple sclerosis) can also weaken bladder control. So can diabetes. But the most common cause of urinary incontinence in the older population is what doctors call urge incontinence or bladder instability: Frequent, involuntary bladder contractions release small amounts of urine.

If urinary incontinence is a problem for you, see a urologist, a doctor who specializes in problems and diseases of the urinary system. Medications, biofeedback bladder training, exercise, or surgery can improve or cure urinary incontinence.

To help manage urinary incontinence:

* Empty your bladder at least every 2 hours.

* Avoid highly spiced foods, which irritate the bladder. Avoid caffeine and alcohol at least 4 hours before bedtime.

* Practice Kegel exercises to improve bladder control. To feel the muscles to be exercised, practice stopping the flow of urine.

Then practice the following three exercises.

* Squeeze these muscles for 3 seconds, then relax the muscles for 3 seconds. Do this ten times, three times a day.

* Squeeze and relax the muscles as quickly as possible. Repeat ten times, three times a day.

* For women only: Imagine pulling up a tampon in the vagina. Hold for 3 seconds. Then bear down as if having a bowel movement, holding for 3 seconds.

* If you wear sanitary pads or incontinence pads, change them often to prevent odor and infection.

© American Institute for Preventive Medicine

January 23, 2026
Help For Hearing Loss

Mature Health: Over Age 50

Do people seem to mumble a lot lately? Do you have trouble hearing in church or theaters? Do you lose the thread of conversation at the dinner table or at family gatherings? Does your family repeatedly ask you to turn down the volume on the TV or radio?

These are signs of gradual, age-related hearing loss called presbycusis. High-pitched sounds are especially difficult to discern. Another way to detect this problem is to hold a watch to your ear. If you can’t hear it ticking, see an otolaryngologist (a physician who treats disorders of the ear, nose, and throat) or an otologist (a physician who specializes in ear disorders).

You should also get help if one or both ears ring continuously, or if loud noises cause pain in your ears.

Hearing loss from presbycusis cannot be restored, but hearing aids. along with the following self-help methods, are helpful.

* Ask people to speak clearly, distinctly, and in a normal tone.

* Look at people when they are talking to you. Watch their expressions to help you understand what they are saying. Ask them to face you.

* Try to limit background noise when having a conversation.

* In a church or theater, sit near, but not in the front row. Sit in the third or fourth row with people sitting around you.

* To rely on sight instead of sound, install a buzzer, flasher, or amplifier on your telephone, door chime, and alarm clock.

Also, an audiologist (hearing therapist) may be able to show you other techniques for “training” yourself to hear better.

© American Institute for Preventive Medicine

January 23, 2026