Older people have a higher risk of chronic diseases, such as heart disease, type 2 diabetes, and arthritis. But by adopting a healthy lifestyle, you can live a long and independent life.
Life Begins at 50
A research study by AARP found that 57% of Spanish-speaking and bilingual Hispanic people from the United States still feel young at 50. The same study also found that 70% of them feel like life is more meaningful at 50.
It’s also true that Hispanic people in the United States have a higher risk of certain chronic diseases than people of other races and ethnicities. This community has a higher risk of getting type 2 diabetes. Their risk of cardiovascular diseases is also very high.
But it’s never too late to adopt healthy habits, even if you already have a chronic condition. Take charge of your health and don’t let age stop you.
Annual Checkups
Going to your doctor regularly for preventive care is just as important as seeing the doctor when you're sick. Routine checkups and screenings can help you enjoy a healthier life. It’s important to share your family history with your doctor if possible so you can keep chronic diseases at bay or catch them sooner rather than later.
Find a primary care doctor who is culturally competent and makes you feel comfortable and respected. Your doctor should:
- Provide you with Spanish versions of any forms you need to fill out
- Provide you with handouts, brochures, and other medical literature in Spanish
- Offer you a bilingual medical interpreter
Good Sleep
Not getting enough sleep can affect memory, emotions, and weight. Many experts recommend at least 7 hours of sleep every night. The advice for people who have trouble falling asleep is to go to bed and get up at the same time every day. Experts say that if you have trouble falling asleep after 20 minutes, you should get up and read a little or listen to relaxing instrumental music until you get sleepy again.
This advice makes good sense. But shift workers or people who work long hours might find it difficult to get enough sleep and impossible to follow a consistent routine. Ask your doctor to recommend a sleep specialist if you have an irregular work schedule or work long hours and are struggling to get a good night’s sleep.
A sleep specialist can make recommendations based on your preferred sleep schedule, your irregular work schedule, the amount of sleep you need to feel well rested, and your family and social obligations.
Stay Active
Being active can help you stay healthy and help lower your risk of chronic diseases, like heart disease, type 2 diabetes, high blood pressure, and even some cancers. Experts recommend at least 150 minutes of moderate exercise a week or 22 to 30 minutes a day. You don't have to buy a gym membership. You can take brisk walks and get 30 minutes a day during your commute to and from work. Experts also recommend strength training. You don't have to lift weights, either. Carrying groceries counts.
Manage Your Stress
Stress can have a negative effect on your health and lead to high blood pressure, heart disease, stroke, obesity, and diabetes. Stress can also cause headaches, muscle tension or pain, fatigue, and sleep problems. Experts recommend reducing stress with meditation or talk therapy. But exercise can also help you manage stress.
Eat a Healthy Diet
Eating a healthy diet is not necessarily about losing weight. Eating a diet rich in fruits, vegetables, whole grains, olive oil, and fish and avoiding meat, sugar, and processed foods can help your cells work better.
If You Smoke, Stop
People who quit smoking lower their risk of heart attack just 24 hours after smoking their last cigarette. Research has also found that middle-age people who quit smoking lower their risk of dying early by almost half. Quitting isn't easy, so ask your doctor to recommend smoking-cessation programs.
Get Vaccinated
Protect your health by staying up to date with your vaccines. Vaccines help your body remember how to fight an infection in the future. The CDC recommends two doses of the shingles vaccine to prevent shingles and the complications from the disease for adults 50 and older.
Staying up to date with the COVID-19 vaccine can lower your risk of severe illness, hospitalization, and death from the virus. People with heart disease, lung disease, diabetes, and obesity are more likely to get very sick from COVID-19. If you have one of these conditions, getting the vaccine is especially important.
Staying up to date with your yearly flu shot is the best way to lower your risk from seasonal flu and any serious complications.
Show Sources
Photo Credit: E+/Getty Images
SOURCES:
AARP: “Hispanic Attitudes on Aging.”
News release, American Heart Association.
CDC: “Older Adults and Healthy Aging,” “Hispanic or Latino People and Type 2 Diabetes,” “Shingles Vaccination,” “Are You Up to Date on Your Preventive Care?”
Johns Hopkins Medicine: “It’s Never Too Late: Five Healthy Steps at Any Age.”
Mayo Clinic: “Aging: What to expect,” “Sleep tips: 6 steps to better sleep,” “Stress symptoms: Effects on your body and behavior.”
National Institutes of Health (NIH) News in Health: “Good Sleep for Good Health: Get the Rest You Need.”
SleepFoundation.org: “The Best Sleep Schedule for Night Shift Workers.”
