Health Tips for Senior Citizen - Eating Well Over 50

Health Tips for Senior Citizen - Eating Well Over 50 Nutrition and Diet Tips for Healthy Eating as You Age. For adults over 50, the benefits of healthy eating include increased mental acuteness, resistance to illness and disease, higher energy levels, faster recuperation times, and better management of chronic health problems. As we age, eating well can also be the key to a positive outlook and staying emotionally balanced. But healthy eating does not have to be about dieting and sacrifice. Whatever your age, eating well should be all about fresh, colorful food, creativity in the kitchen, and eating with friends.

Changing dietary needs
Every season of life brings changes and adjustments to your body. Understanding what is happening will help you take control of your nutrition requirements.

Lifestyle changes
Death or divorce.
Some newly single adults may not know how to cook or may not feel like cooking for one. People on limited budgets might have trouble affording a balanced, healthy diet.
Loneliness and depression. 

Loneliness and depression affect your diet. For some, feeling down leads to not eating and in others it may trigger overeating. Be aware if emotional problems are affecting your diet, and take action by consulting your doctor or therapist.

Physical changes
Digestion. 
Due to a slowing digestive system, you generate less saliva and stomach acid as you get older, making it more difficult for your body to process certain vitamins and minerals, such as B12, B6 and folic acid, which are necessary to maintain mental alertness, a keen memory and good circulation. Up your fiber intake and talk to your doctor about possible supplements.
Medications and illness.
Some prescription medications and health problems can often negatively influence appetite and may also affect taste, again leading older adults to add too much salt or sugar to their food. Ask your doctor about overcoming side effects of medications or specific physical conditions.
Metabolism. 
Every year over the age of forty, our metabolism slows. This means that even if you continue to eat the same amount as when you were younger, you're likely to gain weight because you're burning fewer calories. In addition, you may be less physically active. Consult your doctor to decide if you should cut back on calories.
Weakened senses.
Your taste and smell senses diminish with age. Older adults tend to lose sensitivity to salty and bitter tastes first, so you may be inclined to salt your food more heavily than before—even though older adults need less salt than younger people. Use herbs, spices, and healthy oils—like olive oil—to season food instead of salt. Similarly, older adults tend to retain the ability to distinguish sweet tastes the longest, leading some to overindulge in sugary foods and snacks. Instead of adding sugar, try increasing sweetness to meals by using naturally sweet food such as fruit, peppers, or yams.

Understanding malnutrition
Malnutrition is a critical health issue among older adults caused by eating too little food, too few nutrients, and by digestive problems related to aging. Malnutrition causes fatigue, depression, weak immune system, anemia, weakness, digestive, lung, and heart problems, as well as skin concerns.

Tips for preventing malnutrition as you age

• Consult your doctor
• Eat nutrient packed food
• Eat with company as much as possible
• Have flavorful food available
• Get help with food preparation
• Snack between meals

Creating a well-balanced diet
Health Tips for Senior Citizen - Eating Well Over 50. It doesn’t have to be difficult to swap a tired eating regimen for a tasty, well-balanced eating plan.

Avoid skipping meals 
This causes your metabolism to slow down, which leads to feeling sluggish and making poorer choices later in the day.
Breakfast 
Select high-fiber breads and cereals, colorful fruit, and protein to fill you with energy for the day. Try yogurt with muesli and berries, a veggie-packed omelet, peanut-butter on whole grain toast with a citrus salad, or old-fashioned oatmeal made with dried cherries, walnuts, and honey.
Lunch 

Keep your body fueled for the afternoon with a variety of whole-grain breads, lean protein, and fiber. Try a veggie quesadilla on a whole-wheat tortilla, veggie stew with whole-wheat noodles, or a quinoa salad with roasted peppers and mozzarella cheese.
Dinner 
End the day on a wholesome note. Try warm salads of roasted veggies and a side of crusty brown bread and cheese, grilled salmon with spicy salsa, or whole-wheat pasta with asparagus and shrimp. Opt for sweet potatoes instead of white potatoes and grilled meat instead of fried.
Snacks 
It’s okay, even recommended, to snack. But make sure you make it count by choosing high-fiber snacks to healthfully tide you over to your next meal. Choose almonds and raisins instead of chips, and fruit instead of sweets. Other smart snacks include yogurt, cottage cheese, apples and peanut butter, and veggies and hummus.

Feeding the body, mind and soul
Remember the old adage, you are what you eat? Make it your motto. Health Tips for Senior Citizen - Eating Well Over 50. When you choose a variety of colorful fruits and veggies, whole grains, and lean proteins you’ll feel vibrant and healthy, inside and out.

Feel better
Wholesome meals give you more energy and help you look better, resulting in a self-esteem boost. It’s all connected when your body feels good you feel happier inside and out.
Live longer and stronger
Good nutrition keeps muscles, bones, organs, and other body parts strong for the long haul. Eating vitamin-rich food boosts immunity and fights illness-causing toxins. A proper diet reduces the risk of heart disease, stroke, high blood pressure, type-2 diabetes, bone loss, cancer, and anemia. Also, eating sensibly means consuming fewer calories and more nutrient-dense foods, keeping weight in check.
Sharpen the mind
Key nutrients are essential for the brain to do its job. People who eat a selection of brightly colored fruit, leafy veggies, and fish and nuts packed with omega-3 fatty acids can improve focus and decrease their risk of Alzheimer’s disease.

How many calories do adults over 50 need?
Use the following as a guideline:
A woman over 50 who is:

• Not physically active needs about 1600 calories a day
• Somewhat physically active needs about 1800 calories a day
• Very active needs about 2000 calories a day

A man over 50 who is:

• Not physically active needs about 2000 calories a day
• Somewhat physically active needs about 2200-2400 calories a day
• Very active needs about 2400-2800 calories a day

Of course, balanced nutrition is more than calorie counting. There are many other aspects to creating a nutritious lifestyle.

Overcoming obstacles
Let’s face it, there’s a reason why so many of us have trouble eating nutritiously every day.  Health Tips for Senior Citizen - Eating Well Over 50. Sometimes it’s just quicker or easier to eat unhealthy food. If you’re having trouble getting started on a healthy eating plan, these tips can help:

Difficulty chewing

Make chewing easier by drinking smoothies made with fresh fruit, yogurt, and protein powder. Eat steamed veggies and soft food such as couscous, rice, and yogurt. Consult your dentist to make sure your dentures are properly fitted.

Dry mouth
Drink 8 – 10 glasses of water each day. Take a drink of water after each bite of food, add sauces and salsas to your food to moisten it, avoid commercial mouthwash, and ask your doctor about artificial saliva products.

I don’t like healthy food
If you were raised eating lots of meat and white bread, for example, a new way of eating might sound off-putting. That’s understandable. But view eating healthily as an adventure and start with small steps:

• First and foremost, commit to keeping an open mind. Just because a food is healthy, it does not mean it can’t be tasty as well.
• Focus on how you feel after eating well—this will help foster new habits and tastes. The more healthy food you eat, the better you’ll feel afterwards.
• Try including a healthy fruit or veggie at every meal. You don’t have to change everything all at once. Add a side salad to your dinner, for example, or substitute unhealthy fries with baked sweet potato fries, or have a smaller portion of desert and fill up with melon and pineapple slices.

If you can’t shop or cook for yourself
There are a number of possibilities, depending on your living situation, finances, and needs:

• Hire a homemaker. Try to find someone who can do the shopping and meal preparation for you.
• Share your home. If you live alone in a large home, consider having a housemate/companion who would be willing to do the grocery shopping and cooking.
• Swap services. Ask a friend, neighborhood teen, or college student if they would be willing to shop for you.
• Take advantage of home delivery. Many grocery stores have Internet or phone delivery services.

Loss of appetite
First, check with your doctor to see if your loss of appetite could be due to medication you're taking, and whether the medication or dosage can be changed. Try natural flavor enhancers such as olive oil, vinegar, garlic, onions, ginger, and spices to boost your appetite.

Say “no” to eating alone

Eating with others can be as important as adding vitamins to your diet. A social atmosphere stimulates your mind and helps you enjoy meals. When you enjoy mealtimes, you’re more likely to eat better. If you live alone, eating with company will take some strategizing, but the effort will pay off.

• Adult day care centers provide both companionship and nutritious meals for older adults who are isolated and lonely, or unable to prepare their own meals.
• Join in by taking a class, volunteering, or going on an outing, all of which can lead to new friendships and dining buddies.
• Make a date to share lunch or dinners with children, grandchildren, nieces, nephews, friends, and neighbors on a rotating basis.
• Senior meal programs are a great way to meet others. Contact your local Senior Center, YMCA, congregation, or high school and ask about senior meal programs.

Stuck in a rut
No matter how healthy your diet, eating the same foods over and over is bound to get boring. Rekindle inspiration by browsing produce at a farmers market, reading a cooking magazine, buying foods or spices you haven’t tried before, or chatting with friends about what they eat. By making variety a priority, you’ll find it easier to get creative with healthy meals.

Meals on Wheels
Meals on Wheels provides nutritious meals to people who are homebound and/or disabled, or would otherwise be unable to maintain their dietary needs. The daily delivery generally consists of two meals: a nutritionally balanced hot meal to eat at lunch time and a dinner, consisting of a cold sandwich and milk along with varying side dishes. See the Resources section below for information on finding a program in your area.

What your body needs
Adults over 50 can feel better immediately and stay healthy for the future by choosing healthy foods. A balanced diet and physical activity contribute to a higher quality of life and enhanced independence as you age.

Food pyramid guidelines
Calcium
Maintaining bone health as you age depends on adequate calcium intake to prevent osteoporosis and bone fractures. Older adults need 1,200 mg of calcium a day through servings of milk, yogurt, or cheese. Non-dairy sources include tofu, broccoli, almonds, and kale.
Fruit 

Focus on whole fruits rather than juices for more fiber and vitamins and aim for around 1 ½ to 2 servings each day. Break the apple and banana rut and go for color-rich pickings like berries or melons.
Grains 
Be smart with your carbs and choose whole grains over processed white flour for more nutrients and more fiber. If you’re not sure, look for pasta, breads, and cereals that list “whole” in the ingredient list. Older adults need 6-7 ounces of grains each day (one ounce is about 1 slice of bread).
Protein
Adults over 50 need about 0.5 grams per pound of body weight. Simply divide your body weight in half to know how many grams you need. A 130-pound woman will need around 65 grams of protein a day. A serving of tuna, for example, has about 40 grams of protein. Vary your sources with more fish, beans, peas, nuts, eggs, milk, cheese, and seeds.
Veggies
Color is your credo in this category. Choose antioxidant-rich dark, leafy greens, such as kale, spinach, and broccoli as well as orange and yellow vegetables, such as carrots, squash, and yams. Try for 2 to 2 ½ cups of veggies every day.

Important vitamin and minerals
Vitamin B 
After 50, your stomach produces less gastric acid making it difficult to absorb vitamin B-12 needed to help keep blood and nerves vital. Get the recommended daily intake (2.4 mcg) of B12 from fortified foods or a vitamin supplement.
Vitamin D 
We get most of our vitamin D intake essential to absorbing calcium and boosting muscles through sun exposure and certain foods (fatty fish, egg yolk, and fortified milk). With age, our skin is less efficient at synthesizing vitamin D, so consult your doctor about supplementing your diet with fortified foods or a multivitamin, especially if you’re obese or have limited sun exposure.
Water

As we age, some of us are prone to dehydration because our bodies lose some of the ability to regulate fluid levels and our sense of thirst is may not be as sharp. Post a note in your kitchen reminding you to sip water every hour and with meals to avoid urinary tract infections, constipation, and even confusion.

Wholesome Eating Tips
Once you’re used to eating nutrient-dense food, your body will feel slow and sluggish if you eat less wholesome fare.  Health Tips for Senior Citizen - Eating Well Over 50. Here’s how to get in the habit of eating well.

• Add fiber. Avoid constipation, lower the risk of chronic diseases, and feel fuller longer by increasing your fiber intake from foods such as raw fruits and veggies, whole-grains, and beans.
• Avoid “bad” carbs. Bad carbohydrates also known as simple or unhealthy carbs are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Bad carbs digest quickly and cause spikes in blood sugar levels and short-lived energy. For long-lasting energy and stable insulin levels, choose “good” or complex carbs such as whole grains, beans, fruits, and vegetables.
• Cook smart. The best way to prepare veggies is by steaming or sautéing in olive oil, it preserves nutrients. Forget boiling it drains nutrients.
• Enjoy good fats. Reap the rewards of olive oil, avocados, salmon, walnuts, flaxseed, and other monounsaturated fats. The fat from these delicious sources can protect your body against heart disease by controlling “bad” LDL cholesterol levels and raising “good” HDL cholesterol levels.
• Look for hidden sugar. Added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, instant mashed potatoes, frozen dinners, fast food, and ketchup. Check food labels for other terms for sugar such as corn syrup, molasses, brown rice syrup, cane juice, fructose, sucrose, dextrose, or maltose. Opt for fresh or frozen vegetables instead of canned goods, and choose low-carb or sugar-free versions of products such as tortillas, bread, pasta, and ice cream.

• Put five colors on your plate. Take a tip from Japanese food culture and try to include five colors on your plate. Fruits and veggies rich in color correspond to rich nutrients (think: blackberries, melons, yams, spinach, tomatoes, zucchini).
• Reduce sodium (salt) to help prevent water retention and high blood pressure. Look for the “low sodium” label and season meals with garlic, herbs, and spices instead of salt.

Staying on track
Eating healthily is an ongoing commitment, but it’s easier than you think. Health Tips for Senior Citizen - Eating Well Over 50. Here are some tips for staying on course:

• Ask for help. Admit when you need a hand to shop, cook, and plan meals and find someone to help. It’s important for your health not to revert to frozen dinners or takeout food.
• Break habits. If you eat watching TV, try eating while reading or use the time to catch up with your spouse or a friend. If you eat at the counter, set the table instead.
• Make every meal “do-able.” Healthy eating need not be a big production. Keep it simple and you’ll stick with it. Stocking the pantry and fridge with wholesome choices will make it easier to prepare quick, tasty meals.
• Set the mealtime mood. Set the table, light candles, play music, or eat outside or by a window when possible. Tidying yourself and your space will help you enjoy the moment.
• Variety, variety, variety! Try eating and cooking something new as soon as boredom strikes.

Please Read our Previous post Health Tips for Pregnant Ladies - Healthy Pregnancy

Also related to this post Health Tips for Senior

Health Tips for Senior - Staying Healthy Over 50

Health Tips for Senior - Staying Healthy Over 50 and How to Feel Young and Live Life to the Fullest.

Staying healthy and feeling your best is important at any age and that does not change just because you have a few more grey hairs. As we grow older, we experience an increasing number of major life changes, including career changes and retirement, children leaving home, the loss of loved ones, and physical changes. How we handle and grow from these changes is the key to staying healthy. These tips can help you maintain your physical and emotional health and live life to the fullest, whatever your age.

Formula for staying healthy over 50
Coping with change is difficult, no matter how old you are. The particular challenge for adults over 50 is the sheer number of changes and transitions that start to occur including children moving away, the loss of parents, friends, and other loved ones, changes to or the end of your career, declining health, and even loss of independence. It’s natural to feel those losses. But if that sense of loss is balanced with positive ingredients, you have a formula for staying healthy as you age.

Healthy aging means continually reinventing yourself as you pass through landmark ages such as 60, 70, 80 and beyond. Health Tips for Senior - Staying Healthy Over 50. It means finding new things you enjoy, learning to adapt to change, staying physically and socially active, and feeling connected to your community and loved ones. Unfortunately, for many, aging brings anxiety and fear instead. How will I take care of myself late in life? What if I lose my spouse? What is going to happen to my mind? However, many of these fears stem from myths about aging that are exaggerated by the media or simply untrue. The truth is that you are stronger and more resilient than you may think.

Frequently Ask Questions About Healthy Aging

Question: Memory loss is an inevitable part of aging?.
Answer: As you age, you may eventually notice you don’t remember things as easily as in the past, or memories may start to take a little longer to retrieve. However, significant memory loss is not an inevitable result of aging. Brain training and new learning can occur at any age and there are many things you can do to keep your memory sharp. The sooner you start, the sooner you’ll reap the benefits.

Questions: Aging means declining health and/or disability?.
Answer: There are some diseases that become more common as we age. However, getting older does not automatically mean poor health or that you will be confined to a walker or wheelchair. Plenty of older adults enjoy vigorous health, often better than many younger people. Preventive measures like healthy eating, exercising, and managing stress can help reduce the risk of chronic disease or injuries later in life.

Question: You can’t teach an old dog new tricks?.
Answer: One of the more damaging myths of aging is that after a certain age, you just won’t be able to try anything new or contribute things anymore. The opposite is true. Middle aged and older adults are just as capable of learning new things and thriving in new environments, plus they have the wisdom that comes with life experience. If you believe in and have confidence in yourself, you are setting up a positive environment for change no matter what your age.

Tips for coping with change
When your age beyond 50, there will be periods of both joy and stress. It’s important to build your resilience and find healthy ways to cope with challenges. Health Tips for Senior - Staying Healthy Over 50. This ability will help you make the most of the good times and keep your perspective when times are tough.

• Accept the things you can’t change. Many things in life are beyond our control. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems. Face your limitations with dignity and a healthy dose of humor.
• Acknowledge and express your feelings. You may have a hard time showing emotions, perhaps feeling that such a display is inappropriate and weak. But burying your feelings can lead to anger, resentment, and depression. Don’t deny what you’re going through. Find healthy ways to process your feelings, perhaps by talking with a close friend or writing in a journal.
• Focus on the things you’re grateful for. The longer you live, the more you lose. But as you lose people and things, life becomes even more precious. When you stop taking things for granted, you appreciate and enjoy what you have even more.
• Look for the silver lining. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.
• Take daily action to deal with life’s challenges. When a challenge seems too big to handle, sweeping it under the carpet often appears the easiest option. But ignoring the problem doesn’t make it go away; it allows both the problem and your anxiety to build. Instead, take things one small step at a time. Even a small step can go a long way to boosting your confidence and reminding you that you are not powerless.

Tips for finding meaning and joy

The key ingredient in the recipe for healthy aging over 50 is to continue the ability to find meaning and joy in life. When you age, your life will change and you will gradually lose things that previously occupied your time and gave your life purpose. As an example, your job may change, you may eventually retire from your career, your children may leave home, or other friends and family may move far away. But this is not a time to stop moving forward. Later life can be a time of exciting new adventures if you let it.

Finding activities that you enjoy
Everyone has different ways of experiencing meaning and joy, and the activities you enjoy may change over time. If your career slows down or you retire, or if your children leave home, you may find you have more time to enjoy activities outside of work and immediate family. Either way, taking time to nourish your spirit is never wasted.
If you’re not sure where to get started, try some of the following suggestions:

• Enjoy the arts (visit a museum, go to a concert or a play)
• Get involved in your community (volunteer or attend a local event)
• Learn something new (an instrument, a foreign language, a new game)
• Pick up a long-neglected hobby or try a new hobby
• Play with your grand kids, nieces, nephews, or a favorite pet
• Spend time in nature (take a scenic hike, go fishing or camping, enjoy a ski trip)
• Take a class or join a club
• The possibilities are endless. The important thing is to find activities that are both meaningful and enjoyable for you.
• Travel somewhere new or go on a weekend trip to a place you have never visited
• Write your memoirs or a play about your life experiences

Staying healthy through humor, laughter, and play
Laughter is strong medicine for both the body and the mind. It helps you stay balanced, energetic, joyful, and healthy at any age. The sense of humor helps you get through tough times, look outside yourself, laugh at the absurdities of life, and transcend difficulties.

Tips for staying connected

One of the greatest challenges of aging is how your support network changes. Staying connected is not always easy as you grow older even for those who have always had an active social life. Health Tips for Senior - Staying Healthy Over 50 - Career changes, retirement, illness, death, and moves out of the local area can take away close friends and family members. And the older you get, the more people you inevitably lose. In later life, getting around may become difficult for either you or members of your social network.

It’s important to find ways to reach out and connect to others, regardless of whether or not you live with a spouse or partner. Having an array of people you can turn to for company and support as you age is a buffer against loneliness, depression, disability, hardship, and loss.

The good news is that there are lots of ways to be with other people. It does not matter what you do, so long as you get out of the house (if possible) and socialize:

• Connect regularly with friends and family. Spend time with people you enjoy and who make you feel upbeat. It may be a neighbor who you like to exercise with, a lunch date with an old friend, or shopping with your children. Even if you are not close by, call or email frequently to keep relationships fresh.
• Find support groups in times of change. If you or a loved one is coping with a serious illness or recent loss, it can be very helpful to participate in a support group with others undergoing the same challenges.
• Make an effort to make new friends. As you lose people in your circle, it is vital to make new connections so your circle does not dwindle. Make it a point to befriend people who are younger than you. Younger friends can re energize you and help you see life from a fresh perspective.
• Spend time with at least one person every day. Whatever your living or work situation, you should not be alone day after day. Phone or email contact is not a replacement for spending time with other people. Regular face-to-face contact helps you ward off depression and stay positive.
• Volunteer. Giving back to the community is a wonderful way to strengthen social bonds and meet others, and the meaning and purpose you find in helping others will enrich and expand your life. Volunteering is a natural way to meet others interested in similar activities or who share similar values. Even if your monbility becomes limited, you can get involved by volunteering on the phone.

Tips for boosting vitality
Don’t fall for the myth that growing older automatically means you’re not going to feel good anymore. Health Tips for Senior - Staying Healthy Over 50. It is true that aging involves physical changes, but it does not have to mean discomfort and disability. While not all illness or pain is avoidable, many of the physical challenges associated with aging can be overcome or drastically mitigated by eating right, exercising, and taking care of yourself.

It’s never too late to start! No matter how old you are or how unhealthy you have been in the past, caring for your body has enormous benefits that will help you stay active, sharpen your memory, boost your immune system, manage health problems, and increase your energy. In fact, many older adults report feeling better than ever because they are making more of an effort to be healthy than they did when they were younger.

Tips for eating well as you age
As you age, your relationship to food may change along with your body. A decreased metabolism, changes in taste and smell, and slower digestion may affect your appetite, the foods you can eat, and how your body processes food. The key is to figure out how to adapt to your changing needs. Now, more than ever, healthy eating is important to maintain your energy and health.

• Load up on high-fiber fruits, vegetables, and whole grains. Your whole digestive system does slow as you age, so fiber is very important. Consume fiber-rich foods such as whole grains, fruit, and vegetables. They will help you feel more energetic and give you fuel to keep going.
• Make meals a social event. It’s more enjoyable to eat with others than alone. If you live alone, invite other people over. It’s a great way to stay in touch with friends and you can share cooking and cleanup duties.
• Put effort into making your food look and taste good. Your taste buds may not be as strong and your appetite may not be the same, but your nutritional needs are just as important as ever. If you don’t enjoy eating like you used to, put a little more effort into your meals, including the way you flavor, prepare, and present your food.
• Watch out for dehydration. Because of physical changes, older adults are more prone to dehydration. So make sure you are drinking plenty of fluid, even if you don’t feel thirsty. If you’re not getting enough water, you’re not going to be as sharp and your energy will suffer.

Tips for exercising as you age

Many adults don’t exercise as they get older. However, exercise is vital for staying healthy throughout life. It helps you maintain your strength and agility, gives your mental health a boost, and can even help diminish chronic pain. Whether you are generally healthy or are coping with an ongoing injury, disability, or health problem, regular exercise will help you stay physically and mentally healthy and improve your confidence and outlook on life.

• Start slow. If you are new to exercise, a few minutes a day puts you well on the way towards building a healthy habit. Slowly increase the time and intensity to avoid injury.
• Find an activity you like and that motivates you to continue. You may want to exercise in a group, like in a sport or class, or prefer a more individual exercise like swimming.
• Walking is a wonderful way to start exercising. Exercise does not have to mean strenuous activity or time at the gym. In fact, walking is one of the best ways to stay fit. Best of all, it does not require any equipment or experience and you can do it anywhere.
• Check with your doctor before starting any exercise program. Find out if any health conditions or medications you take affect what exercise you should choose.

Tips for sleeping well as you age

Many adults complain of sleep problems as they age, including insomnia, daytime sleepiness, and frequent waking during the night. But getting older does not automatically bring sleep problems. Health Tips for Senior - Staying Healthy Over 50 said poor sleep habits are often the main causes of low quality sleep in adults over 50.

• Develop bedtime rituals. A soothing ritual, like taking a bath or playing music will help you wind down.
• Go to bed earlier. Adjust your bedtime to match when you feel tired, even if that’s earlier than it used to be.
• Make sure your bedroom is quiet, dark, and cool, and your bed is comfortable. Noise, light, and heat can interfere with sleep. Try using an eye mask to help block out light.
• Naturally boost your melatonin levels at night. Artificial lights at night can suppress your body’s production of melatonin, the hormone that makes you sleepy. Use low-wattage bulbs where safe to do so, and turn off the TV and computer at least one hour before bed.

Tips for keeping your mind sharp
There are many good reasons for keeping your brain as active as your body. Keeping your brain active and maintaining creativity actually may help to prevent cognitive decline and memory problems. The more you use and sharpen your brain, the more benefits you will get. This is especially true if your career no longer challenges you or if you've retired from work altogether.

• Take on a completely new subject. Taking on a new subject is a great way to continue to learn. Have you always wanted to learn a different language? Learn new computer skills? Learn to play golf? There are many inexpensive classes at community centers or community colleges that allow you to tackle new subjects. Volunteering is also a great way to learn about a new area. Taking classes and volunteering is a great way to boost social connections, which is another brain strengthener.
• Try variations on what you know. For some people, it might be games. Other people may enjoy puzzles or trying out new cooking recipes. Find something that you enjoy and continue to try new variations and challenges. If you like crosswords, move to a more challenging crossword series or try your hand at a new word game. If you like to cook, try a completely different type of food, or try baking if you’ve mostly been cooking over the stove.
• Work something new in each day. You don’t have to work elaborate crosswords or puzzles to keep your memory sharp. Try to work in something new each day, whether it is taking a different route to work or the grocery store or brushing your teeth with a different hand.

Read my Previous Post on Health Tips for College Student - Personal Health and Wellness