As we all enter into this strange new world of social distancing and lockdowns, one of the biggest concerns for older people is how to avoid the health risks associated with staying cooped up inside.
Sarcopenia, or muscle loss, is a major concern for seniors, and there are a few things you can do to prevent it. First and foremost, make sure to stay active and eat a healthy diet. Second, keep your social interactions to a minimum.
In this article, we’ll give you more tips on how to stay healthy during these uncertain times.
What is Sarcopenia?
Sarcopenia is the medical term for age-related muscle loss. It’s a condition that becomes more common as we get older, and it can result in frailty, reduced mobility, and even disability.
But there’s good news! There are things you can do to help prevent sarcopenia and reduce the risk of other health problems during a lockdown. Here are some tips:
- Eat a balanced diet with plenty of protein.
- Stay active, even if you have to do it from home.
- Drink plenty of water.
- Get plenty of sleep.
How Can Seniors and Boomers Avoid Sarcopenia?
There are a few things you can do to avoid sarcopenia and other risks during the lockdown. Here are a few tips:
1. Stay active. Even if you can’t leave your home, there are plenty of ways to stay active. Try gardening, housework, or even stretching exercises.
2. Eat healthy foods. Make sure you’re eating plenty of fruits and vegetables and lean protein. Avoid processed foods as much as possible.
3. Drink plenty of water. Dehydration can lead to health problems, so make sure you’re drinking enough water every day.
4. Get enough sleep. Lack of sleep can lead to all sorts of health problems, so try to get at least 7-8 hours of sleep each night.
5. Socialize with family and friends. Staying connected with loved ones is important for your mental health and can help ward off loneliness and depression.
What Are Some Other Risks Associated With Aging?
So those are some of the risks associated with sarcopenia. But what are some other risks that come with aging?
Well, one of the biggest dangers is falls. As we get older, our bones tend to become brittle, and we’re more likely to fall. And when you fall, the consequences can be devastating. You can fracture a bone, or even worse, you can hit your head and injure your brain.
And it’s not just falls that we need to worry about. Diabetes, heart disease, and cancer are all common in older adults. So it’s important to be aware of the risks and take steps to reduce our chances of developing these diseases.
How Can Seniors and Boomers Stay Healthy During Lockdown?
It can be hard to stay healthy during the lockdown, but it’s not impossible. Here are a few tips to help you stay on track:
1. Make sure you’re getting enough protein. Protein is essential for maintaining muscle mass, and as you get older, you need all the help you can get to avoid sarcopenia. Try to include a source of protein in every meal.
2. Stay active. Even if you can’t leave your home, there are plenty of ways to stay active. Maybe do some squats while you’re watching TV, or take a walk around the block once a day.
3. Drink plenty of water. Dehydration is a common problem among seniors, and it can lead to all sorts of health problems. Make sure you’re drinking enough water every day, and if you’re not sure how much that is, ask your doctor for advice.
4. Take your vitamins. A lot of seniors don’t get the nutrients they need from their diet, which is why it’s important to take a multivitamin every day.
Following these tips will help keep you healthy and safe during the lockdown.
Tips for Staying Active During Lockdown
You might be wondering how you can stay active during the lockdown. Well, we’ve got some tips for you.
First, try to get out for a walk every day. Even if it’s just for a few minutes, getting some fresh air can do wonders for your health. And don’t forget to stretch! Yoga or Pilates are great options, or you could even try some simple stretches at home.
Another thing you can do is stay active online. There are lots of great fitness videos available on YouTube, and many of them are free. Just search for “fitness for seniors” or “gentle yoga” and you’ll find plenty of options to choose from.
Finally, make sure to keep up your social life. Staying connected with friends and family is an important part of keeping your spirits high during these difficult times. Talk on the phone, send emails, or even meet up in person if you can.
Tips for Eating Healthy During Lockdown
It can be hard to eat healthy during a lockdown, but it’s important to make the effort. Here are a few tips to help you stay on track:
• Make sure you’re getting plenty of protein. Protein is essential for maintaining muscle mass, and it’s especially important during a time when you’re not as active. Try to include protein in every meal and snack. Good sources of protein include meat, poultry, fish, eggs, dairy products, legumes, and nuts.
• Eat plenty of fruits and vegetables. Fruits and vegetables are packed with antioxidants and other nutrients that are important for your health. Try to include at least five servings per day.
• Avoid processed foods. Processed foods are often high in unhealthy fats, sodium, and sugar. Not only are they not good for you, but they can also be expensive.
• Drink plenty of water. Dehydration can lead to health problems, so it’s important to drink plenty of water throughout the day.
Conclusion
Yes, we all need to do our part to fight the spread of COVID-19, but that doesn’t mean we have to sacrifice our health in the process. Here are a few tips for seniors and boomers to avoid sarcopenia and other risks during the lockdown.
First and foremost, make sure you’re getting enough exercise. Even if you can’t leave your home, there are plenty of ways to stay active. Try doing some simple stretches or yoga poses, or use an online workout program.
Second, make sure you’re eating healthy foods. Avoid processed foods and try to eat as many fresh fruits and vegetables as you can.
Finally, make sure you’re taking care of your mental health. Lockdown can be stressful, so make sure you’re taking time for yourself every day. Relax with a book or a good movie, take a walk outdoors, or spend time with friends and family.
