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Steps to Healthy Aging

Here are some of the most important things you can do to stay healthy, active and independent through the years. No matter how old you are, it is never too late to begin taking care of yourself.

Be physically active
Older adults need to be physically active in order to stay healthy and independent. Physical activity can help prevent heart disease, cancer, stroke, and diabetes. It can also help prevent falls and fractures. It is important to understand how much physical activity you need. For more information about staying active as you get older, read Stay Active and Independent for Life: An Information Guide for Adults 65 and Older.

Eat well
Good nutrition, especially in combination with regular physical activity, is key to maintaining a healthy weight and reducing your risk of cancer, heart disease and diabetes. As you get older, it is important to understand how your nutrition needs change. If you are over 60 years old and have a low income, the Senior Farmers Market Nutrition Program may help you get fresh fruits and vegetables.

Avoid tobacco use
It's never too late to quit smoking! No matter how old you are or how long you have been smoking, by quitting you can significantly lessen your risk of smoking-related illness and death. It is also important to avoid secondhand smoke. Call Washington?s confidential and toll-free Tobacco Quit Line for support: 1-800-QUIT-NOW (1-800-784-8669).

Get enough calcium
Calcium can help to keep your bones strong and healthy to prevent fractures. The current recommendations are for men and women over age 50 to get 1200 mg of calcium and 400-600 IUs of vitamin D each day. Vitamin D allows the body use calcium properly. To help with getting enough calcium, read food labels when you go shopping.

Drink alcohol in moderation
Drinking too much alcohol can lead to serious health problems or injuries. Most men should limit their use to two drinks per day. Most women should limit their use to one drink per day. One drink equals: one beer (12 oz), or one glass of wine (5 oz), or one shot of 80-proof hard liquor (1.5 oz) in a mixed drink. If you are concerned about your drinking, call Washington?s Alcohol/Drug Helpline: 1-800-562-1240.

Take care of your teeth
Tooth loss is not a natural part of aging, it is caused by untreated mouth and gum disease. Taking prescription medications can cause dry mouth, which can also increase your risk of tooth decay. Taking care of these problems help you keep your teeth healthy. Regular check-ups allow your dentist to catch problems early. Stick to the schedule of visits your dentist recommend for you. Find a dentist or dental provider in Washington State.

See a health care provider regularly
Visiting your health care provider regularly helps catch problems early, making them easier to treat. You can also find out about screening tests and immunizations you might need. You and you health care provider will decide together how often you should be seen.

Take medications properly
Aging may mean more medications. Many medications and supplements can interfere with each other or may cause negative reactions when taken together or with certain foods or alcohol. For more information on managing your medications, read Stay Active and Independent for Life: An Information Guide for Adults 65 and Older.

Be social and get involved
Depression is not a natural result of aging. In older adults, depression is often caused by social isolation. Remember that your mental health and well-being are as important as your physical health. Have fun and do things that make you feel useful. Consider volunteering. If you or someone you know is thinking about suicide, call the 24-hour toll-free National Suicide Prevention Lifeline for help: 1-800-273-8255.