by Tharien van Eck, AWC Antwerp and Health Team Co-Chair
Have you ever thought of looking at your health in an A–Z guide? Here are 26 tips to promote physical, mental, and emotional well-being.
A – Activity
Move, move, move…and add a little strength training. Aim to do this every day! Aim for a mix of cardiovascular, strength, and flexibility exercises.
B – Brain Health
Keep your brain active! Do puzzles, read, learn a new skill, perhaps soduko or learn bridge… Join a club to improve your socializing skills. Take up a new hobby!
C – Calories
As we age, our metabolism slows down. Make sure that you eat a balanced diet and manage portion sizes. Protein is especially important; make sure that you include enough protein in your diet.
D – Dental Care
Good oral hygiene is important. Brush your teeth at least twice a day, floss regularly and visit your dentist at least once a year.
E – Emotional Well-being
Connect with friends and family, practice mindfulness, and do not hesitate to engage in therapy or meditation to maintain good emotional health.
F – Flexibility
Do stretches every day, or perhaps yoga. Get into the habit of standing on one leg, walking backwards or getting up from the floor without support. (My new habit is brushing my teeth while balancing on one leg, straightening up and tucking in my tummy!)
G – Goals
What new habit would you like to include in your day? Set a few goals (short-term and long-term) to keep yourself motivated and give you something to look forward to as you age. Maybe walk at least 5,000 steps a day, daily stretches, meditation or reading.
H – Hydration
Drink plenty of water to stay hydrated. Hydration supports healthy skin, digestion and brain function. How much water should you drink? Most guidance is approximately 3l/per day for men and 2l/day for women. Does this sound too much? Start slowly and built up; fill a water bottle and put it somewhere where you will see it most of the day! Drink a few mouthfuls whenever you pass it.
I – Immunization
Stay up-to-date on vaccinations; discuss the zoster vaccine (for the prevention of herpes zoster) with your physician, also the yearly influenza vaccine as well as pneumonia vaccine.
J – Joint Health
Keep your joints healthy by staying active, maintaining a healthy weight, and avoiding activities that put excessive strain on your joints.
K – Knowledge
Keep learning – whether through reading, taking classes or engaging in new experiences. Lifelong learning supports mental agility.
L – Lifestyle Choices
Adopt a healthy lifestyle by avoiding smoking, limiting alcohol consumption and eating a balanced diet rich in fruits, vegetables and whole grains.
M – Mindfulness
Practice mindfulness or meditation to reduce stress, enhance focus and improve mental clarity.
N – Nutrition
Focus on a nutrient-rich diet, including lean proteins, fiber, healthy fats and antioxidants to maintain energy levels and overall health.
O – Osteoporosis Prevention
Ensure you are getting enough calcium and vitamin D, and incorporate weight-bearing exercises into your routine to strengthen bones.
P – Physical Exams
Regular check-ups with your healthcare provider help catch potential health issues early and ensure your general well-being.
Q – Quality Sleep
Aim for 7–9 hours of restful sleep each night. Sleep supports cognitive function, immune health and emotional well-being.
R – Relationships
Nurture relationships with family, friends, and community. A strong social network is linked to better mental health and longevity.
S – Strength Training
Incorporate strength training exercises at least twice a week to maintain muscle mass, which naturally declines with age.
T – Time Outdoors
Spend time in nature to improve mood and boost Vitamin D. Fresh air and sunlight are also linked to better sleep patterns and physical health.
U – Understanding
Acknowledge that your body and mind change over time, and be open to modifying your routine to adapt to new needs.
V – Vitamins and Minerals
Ensure you are getting key vitamins and minerals, such as vitamin D, B12, calcium and magnesium, which are important for aging healthily.
W – Weight Management
Maintaining a healthy weight is important to prevent chronic conditions such as heart disease, diabetes and joint issues.
X – Xenial Attitude
(This is a new word to me, but I really like it!) Being hospitable and kind to others not only benefits them but can improve your own mental health by fostering positive social interactions.
Y – Yoga
Yoga helps improve flexibility, balance and mental clarity, all of which are essential for ageing gracefully.
Z – Zeal
Keep a positive attitude and stay motivated to embrace life’s adventures. A zest for life contributes to overall well-being as you age.
Maintaining a holistic approach to health – physical, emotional, and social –can significantly enhance your quality of life as you age.
Image: Canva