Stop smoking

If you give up smoking, a self-imposed pollution, you will lower your risk of developing lung cancer, heart attacks, and serious lung diseases like bronchitis and emphysema (condition in which air sacs of the lungs are enlarged). You won’t get coughs and colds so often and you’ll find you have more energy. Your sense of taste and smell will improve and you won’t get breathless so quickly.

Eat wisely

* Eat a balanced diet including starchy foods (carbohydrates), meats and fish (proteins) and fruits and vegetables (fiber).

* As you are less active now, you should eat smaller portions of food and cut down on the amount of sugar you take. This will help prevent your becoming overweight, prevent glucose intolerance and hyperinsulinemia (a condition in which there is excess levels of circulating insulin in the blood) and protect your teeth from decay.

* Older people are salt-sensitive, therefore use less salt and sauces in your cooking as salt causes your body to retain water which may lead to high blood pressure.

* Try using spices and herbs to flavor your food instead of soy sauce, tomato or chili sauce.

* Avoid canned or salted foods.

* Use fresh meat and vegetables instead.

* Eat less fatty food to reduce your risk of heart disease.

* Trim away all fat and skin from your meat before cooking.

* Steam, boil, stew, grill, roast or bake your food instead of deep-frying it.

* Use margarine in place of butter and avoid creamy cakes and pastries.

* Don’t eat more than 2 to 3 eggs a week. Take less organ meats (like liver) and prawns.

* Eat more cereals, fresh fruits and vegetables every day. This prevents constipation and ensures that you get enough vitamins and fiber, too.

* Take enough calcium to prevent osteoporosis.

* Good sources of calcium include milk (preferably low fat or skim), yoghurt and cheese; dills, sardines and salmon; dried peas and beans; beancurd and soya bean milk; leafy green vegetables.

* Other good sources of fiber are wholemeal bread, brown rice and dried beans.

* Drink 6 to 8 glasses of fluids a day to help your body wash out wastes and other poisonous substances. Water is best but clear soups and fresh fruit juices are also good.

* Stop alcohol.

Exercise regularly

* Always check with your doctor before beginning any kind of exercise program. Be alert for unusual symptoms like chest pain, breathlessness, joint discomfort or severe cramps and get your doctor’s advice if any of these occur.

* Exercise before meals or about 2 hours after eating. Drink plenty of water before, during and after exercise to replace fluids lost by sweating.

* Always spend about 5 minutes doing warm-up stretching exercises before you begin your main exercise. You should also take about 5 minutes at the end to do some cooling-down stretches.

* Remember, the aim is to exercise 3 to 5 times a week, 15 to 60 minutes each time until you sweat and breathe deeply without getting breathless. If you aren’t used to exercise, start slowly and gradually increase the amount and duration of the exercise until you reach your target.

* Choose an exercise you enjoy and get your friends to share it with you so that exercising becomes something fun that you’ll all look forward to.

Promote mental health

* Maintain good relationships and social interactions with your family. Spend time with your grandchildren. Respect your children’s decisions and only give advice when they ask for it. If you have to stay with one of your children, choose the one with whom you get along best.

* Keep in touch with your friends. Call them on the phone or pay them visits. Make friends with your neighbors and other residents of your community.

* Make good use of your time:

a. Take up a new hobby like chess, painting or a musical instrument.

b. Do things for others. Cook a meal for your family and baby-sit your grandchildren when their parents are working. Help out at charitable organizations. Get involved in community work.

c. Try to be independent. Learn how to sew on a button, mend a tear or change a plug.

d. Keep your mind active. Stay in touch with current events by watching TV, listening to the radio and reading newspapers. Discuss and exchange views with your family and friends. Maintain a busy routine.

* These information were taken from Your Health Guide, the Family Health Guide.

The time of your life

No miracle drug or wonder cure can stop you from growing old. It’s a natural process which all of us will face in turn. But it doesn’t have to be a time for despair and decay. By learning how to take care of your body and mind, there’s no reason why the years to come shouldn’t be happy, healthy and active ones.