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Goal-Oriented Mindset Can Bring Long-lasting Health Benefits

Having a Plan is a Simple Way to Start

By Dr. Kathy Nguyen, Optum South Lake

 

Making a few minor alterations to your daily routine can lead to increased health benefits for many older Americans.

 

In fact, according to a 2020 study, older adults who engaged in healthy lifestyle choices such as physical activity, not smoking, not drinking heavily, following a healthy diet, and taking part in mentally stimulating activities had a 60 percent lower risk of developing Alzheimer’s disease. For people who are already suffering from chronic conditions, setting simple and realistic goals that are manageable with their health challenges is important.

 

Below are five achievable goals that can help guide you to a healthier routine:

 

1. Pursue an active lifestyle.

Staying active is an admirable goal to have every year. Adults can engage in activities at home, including aerobic activity, resistance training, yoga, and walks around their neighborhood. According to the Centers for Disease Control and Prevention (CDC), regular physical activity is vital for healthy aging.

 

Disclaimer: Talk with your doctor before significantly increasing your activity level. This is especially important for those with underlying medical conditions. Ask about the amounts and types of activities that may be best for you.

 

2. Eat healthily.

Prioritizing healthy eating, including healthful snacks, is a great place to start. Potential benefits of eating healthily include living a longer life, having stronger bones, enhanced immunity, and lower risk of certain diseases. According to the Dietary Guidelines for Americans, steps to improve your diet include increasing fiber, calcium, vitamin D, and potassium intake while limiting the amount of sugar, saturated fat, and sodium consumed. If you have allergies or conditions that require a special diet, talk to your doctor about your meal plan.

 

3. Challenge your brain and stimulate your mind.

It is important to practice a form of daily brain stimulation as age can cause changes to brain size, vasculature, and cognition, according to the National Institute of Aging.  A healthy life, both physically and mentally, may be one of the best defenses against the changes of an aging brain. Completing crossword puzzles or playing games, such as chess, can be fun ways to keep your mind active while enjoying a new hobby. Talk to your doctor if you are worried about changes in your memory and thinking. They can help determine if those changes are normal or something more serious.

 

4. Stay connected with friends and family.

Time spent with family and friends can be very beneficial.

According to the CDC, there are different ways to create new and stronger relationships to improve well-being and health, including getting involved in the community, taking time to reach out to loved ones, and expressing gratitude to others. Even a virtual visit is better than no visit at all when it’s not possible to get together face-to-face.

 

5. See your doctor.

While New Year’s resolutions, such as watching what we eat or starting a fitness routine, are common, prioritizing and scheduling a wellness visit with a primary care physician is also an important first step. Getting routine preventive care through visits that are separate from visits due to sickness, injury, or routine care for ongoing medical conditions can help you stay well and catch problems earlier, helping you live a healthier and longer life.

 

 

Resources:

 

 

Kathy Nguyen, MD, board-certified in Internal Medicine, actively listens to patients during every visit and pays close attention to details. She approaches her work with accountability and strives to get to know each patient as a whole. Dr. Nguyen is fluent in English, Spanish, and Vietnamese. She is a Medical College of Wisconsin graduate and completed her residency at OSF St. Francis Medical Center in Peoria, Illinois.