Tips for more energy, better mood in old age

This is an automatically translated article.

1. How to have more energy and balance life for the elderly?

A reasonable diet and regular exercise are paramount in maintaining a healthy life and for having more energy and life balance for the elderly.
Many diseases in the elderly can be prevented or at least slowed down through a healthy lifestyle. Osteoporosis, rheumatoid arthritis, metabolic cardiovascular disease, hypertension, diabetes, high cholesterol, dementia, depression and some cancers,... can be improved Positive improvements in the elderly through diet, exercise and other simple lifestyle changes.

1.1. Diet plays an important role in helping to add energy and balance life for the elderly

A healthy, reasonable diet will have many potential benefits for the health of the elderly.
Proteins, carbohydrates (starches), fats, vitamins, minerals and water are all essential nutrients that make up most of the cells and tissues in your body. These essential ingredients are to be provided in moderation through the diet to maintain a good health.
A balanced diet that will include fruits and vegetables, whole grains and fiber is often recommended to provide these essential nutrients. Avoiding saturated fat (animal fat), not eating too much animal protein, supplementing with minerals and vitamins, and drinking plenty of water are considered important components of a healthy diet for you.
Avoid foods that do not have good nutritional value but are high in calories such as soft drinks, chips, cookies, donuts and alcohol.
Should eat bland for people with heart disease, kidney. Limit carbohydrates for people with diabetes.

1.2. Exercise with more energy, balance life for the elderly

As regular physical activity and exercise can help control or even prevent a wide range of health problems in the elderly.
Heart disease, high cholesterol, diabetes, osteoporosis, some cancers, depression and stroke are some of the common conditions where regular physical activity and effective exercise can be very beneficial. much for the patient.
Some of the health benefits of exercise in the elderly:
Maintain a healthy weight and burn excess calories. Improve the ratio of good cholesterol and bad cholesterol. Increase physical endurance. Optimize the health of your heart, lungs and vascular system. Better delivery of oxygen and nutrients to tissues. Maintain bone and muscle health. Reduces the risk of falls and arthritis. Mentally comfortable, relax, keep a good mood. The quality and duration of sleep will be better. Regular exercise 3 to 5 times a week for at least 30 minutes is recommended for the elderly. Walking, swimming, exercising at the gym, balance exercises,... are very good for the elderly.
Note: During or after exercise, if symptoms such as chest pain or tightness, shortness of breath, fainting or dizziness occur, you need to stop exercising and notify your doctor promptly.
How to have more energy to balance life for the elderly? In addition to diet and exercise, some bad habits need to be adjusted to lead a healthier life in the elderly, including:
Limit alcohol consumption Quit smoking Use moisturizer and sunscreen for the skin every day. day Brush and floss once or twice a day Get regular checkups and stay proactive in taking care of yourself. Go to bed on time and try to get a good night's sleep. Participate in your regular and scheduled social activities Travel.

2. 9 tips to get more energy, better mood in old age

Nowadays, there are surprising ways to help seniors get more energy including reducing stress and eating healthy. Although, go to the store and you will find loads of vitamins, herbs, and other supplements touted as energy boosters. There are even some soft drinks and other foods. But there is little or no scientific evidence that energy boosters like ginseng, guarana, and chromium picolinate actually work. Here are 9 tips to get more energy, keep a good mood and balance life for seniors:

2.1. Stress management

Emotions caused by stress will consume a huge amount of your energy. Talking to a friend or loved one and joining a support group or seeing a psychotherapist can all help manage stress. Relaxation therapies such as meditation, self-hypnosis, yoga, and tai chi are also very useful tools for stress relief.

2.2. Reduce work load

One of the main reasons for fatigue is overwork. Overwork can include professional, family and social obligations. Try to streamline your "to do" list of activities. Need to prioritize your most important tasks. Reduce the less important things. Consider asking for extra help at work, if needed.

2.3. Do exercise

How to get more energy? Exercise almost guarantees that you will have a better night's sleep. Exercise gives your cells more energy to burn and circulate oxygen. And exercise can lead to higher levels of dopamine in the brain, which improves mood. When walking, monitor your pace periodically for additional health benefits.

2.4. Avoid smoking

You know smoking will threaten your health. But you may not know that smoking actually drains your energy by causing insomnia. The nicotine in cigarettes is a stimulant, so it increases heart rate, raises blood pressure, and stimulates brainwave activity related to alertness, making it harder to fall asleep. And once you're asleep, its addictive powers can kick in and wake you up with cravings.

2.5. Limit your sleep

If you think you might be sleep deprived then try sleeping less. This advice may sound odd, but figuring out how much sleep you really need can reduce the amount of time you spend in bed. This process makes it easier to fall asleep and promotes better sleep in the long run. Some ways to do it:
Avoid napping during the day. The first night, go to bed later than usual and sleep only about 4 hours. If you feel like you've slept well in that 4-hour period, get another 15 to 30 minutes of sleep the next night. As long as you sleep well during your time in bed, slowly continue to add more nights in a row.

2.6. Eat for energy

Eating foods with a low glycemic index where sugar is absorbed slowly can help you avoid the energy slump that often occurs after you eat fast-absorbing sugars or refined carbs. Foods with a low glycemic index include: Whole grains, fiber-rich vegetables, nuts, and healthy oils. In general, foods high in carbohydrates will have the highest glycemic index. Protein and fat have a glycemic index close to zero.

2.7. Use caffeine to your advantage

Caffeine helps increase alertness, so drinking a cup of coffee can help you mentally clear. But to get the energizing effects of caffeine, you must use it with caution. It can lead to insomnia, especially when consumed in large amounts or after 2pm. However, caffeine is still considered an option when looking for ways to get more energy.

2.8. Limiting alcohol intake

One of the best preventions to combat a midday slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday. Similarly, avoid having a cocktail at 5 o'clock if you want energy for the evening. If you're going to drink alcohol, drink in moderation at a time when you don't mind draining your energy.

2.9. Drink enough water for the body

How to get more energy? What is the only nutrient proven to give you a performance boost for all your most demanding, endurance activities? It's not an expensive sports drink. That is water. If your body is dehydrated, one of the first signs is feeling tired.
Periodic health checkup is one of the earliest ways to recognize and prevent disease. Currently, Vinmec International General Hospital has general health checkup packages suitable for each age, gender and individual needs of customers with a reasonable price policy, including:
Health checkup package overview Vip 2021 Comprehensive health checkup package 2021 Premium health checkup package 2021 Patient's examination results will be returned to your home. After receiving the results of the general health examination, if you detect diseases that require intensive examination and treatment, you can use services from other specialties at the Hospital with quality treatment and services. outstanding customer service.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

References: webmd.com, medicalnewstoday.com, health.harvard.edu, nia.nih.gov, healthline.com