Eat after the age of 70, not only eat well but also eat enough
People over 70 often eat less due to poor digestion or poor taste, but the body still needs enough protein to maintain muscle and protect bones. You should supplement protein from sources such as lentils, green beans, soy, eggs, fish, milk and nuts.
Breakfast can choose oats cooked with milk, served with almonds, walnuts or raisins. Lunch and dinner should include rice or banh mi, green vegetables, beans, lean meat or fish. Before bed, a cup of warm milk helps the body to be supplemented with protein and sleep better.
Drinking enough water, limiting fried foods, sugar and salt is also very important to avoid cardiovascular disease, diabetes and high blood pressure.
Exercise properly, the key to avoiding joint pain and falls
Many people think that after the age of 70 they should only rest, but in reality, reasonable exercise will help the body stay healthy. Muscle training exercises such as light weights, stretching, sitting down, standing up, or gentle push-ups are all beneficial for bones and joints and balance.
Fitness expert Varun Rattan, co-founder of The Body Science Academy (India), emphasized: Light, technical and regular weight training helps the elderly maintain muscle strength, reduce joint pain and improve mobility. Start at a light level, do it slowly and gradually increase as the body gets used to it".
In addition to weight training, people over 70 years old should walk daily, do daily activities, light yoga or swimming. Every day, just 20 - 30 minutes of light exercise also helps blood circulation, improves memory and reduces the risk of depression. When exercising, you should choose a cool space, wear suitable shoes and warm up in advance to avoid injury.
Get enough sleep and stay optimistic
Poor sleep quality makes the body tired, mentally sluggish and prone to pain. Elderly people should sleep 7 - 8 hours a day, avoid drinking evening coffee or black tea. Reading, listening to light music or practicing deep breathing before bed helps relax the mind.
In addition to eating and exercising, maintaining social relationships, participating in clubs or community activities also helps keep a clear mind, reducing loneliness.
