Going to the doctor

Getting older doesn’t mean you have to slow down. Stay as active as you feel. Keep your body in tip-top condition with regular visits to your doctor for these exams and shots*.

Tests

  • Physical exam: See your doctor once a year for a check-up.
  • Colonoscopy: Regular screening for people 45 to 75 with an average risk of colorectal cancer. Every 1 to 3 years for stool-based tests and 5 to 10 years for visual tests, including colonoscopies.
  • Mammogram: Annual for women 45 to 54. Every two years for women who are 55 or older, unless you are at high risk for breast cancer.
  • Pelvic exam: This is up to you and your doctor. General practice is every 3 to 5 years for women up to 65.
  • Prostate exam: This is up to you and your doctor. For men of average risk of getting prostate cancer, begin the conversation about testing at age 50. If no prostate cancer is found after a prostate-specific antigen (PSA) blood test and possibly also a digital rectal exam, repeat the test every 1 to 2 years.

Vaccines

Getting vaccines becomes more important as you age to prevent illnesses that may come with serious complications for older adults.

Ask your doctor about when you should consider these common vaccines:

  • Flu
  • Shingles
  • Pneumococcal
  • Tetanus
  • Whooping cough

*Note: These recommendations are for healthy adults without specific underlying health conditions.

 

Eating well

As we get older, we generally need fewer calories. That's because we’re not as physically active and we have a lower metabolism and less bone and muscle mass.

At the same time, our nutrient needs stay the same or even increase. It's important to pay particular attention to make sure we get enough of these nutritional powerhouses:

Water: It’s common to lose some of our sense of thirst as we age. Be sure to drink water or low-fat milk often, to prevent dehydration and help you go to the bathroom.

Protein: Eating small amounts of lean protein throughout the day guards against the loss of muscle mass.

Calcium and vitamin D: Especially after age 70, we need more calcium and vitamin D to keep our bones healthy. Aim to have three servings of no- or low-fat dairy each day.

Look for fortified milk and plant-based milk, fatty fish, eggs and dark leafy green vegetables. Ask your doctor if you should take a calcium supplement with vitamin D.

Vitamin B12: Those of us over 50 may not be absorbing enough of this nutrient. Include lean fish and meat and fortified cereal in your diet.

Potassium: Reduce your risk of high blood pressure by increase your fruits, vegetables, beans and low-fat or fat-free dairy.

Fiber: Keep yourself regular and lower your heart disease risk by choosing whole grains, like 100 percent whole-wheat bread.

Healthy food for a healthy heart

Don't forget to keep your heart health in mind. Lower your sodium intake to help guard against high blood pressure. Limit saturated fats to reduce your chances of getting heart disease.

 

Moving your body

The old saying, “use it or lose it” is especially true when it comes to physical fitness. Keep your body moving to help prevent health problems, build your strength and hold on to as much functionality as you can.

Move more and sit less often.

Aim for at least 150 minutes of moderate-intensity aerobic exercise:

  • Take a brisk walk
  • Swim laps at a comfortable pace
  • Hop on a bike (or an exercise bike)
  • Take a class at your local gym, fitness center or senior center

Try to do some strength training at least two days a week to build and maintain muscle. Work all the major muscle groups, including legs, hips, back, abdomen, chest, shoulders and arms.

Learn how to prevent injury while staying fit

 

Take care of your mental and emotional health

If you’re feeling anxious or depressed, you’re not alone. About six million Americans 65 or older experience clinical depression, while 10 to 20 percent of older adults have anxiety disorders. Here’s what it feels like to have depression or anxiety, and what you can do to feel better:

Depression

You may feel tired and sad and have little appetite for food, sex or going out. You might even feel as if life is not worth living.

Anxiety

You feel anxious or nervous much of the time and these feelings are affecting your daily life. You may also experience physical symptoms, such as stomachaches, headaches or trouble sleeping.

What to do

You can feel better. Here's how:

  • Confide in a trusted friend or family member.
  • See a therapist or psychiatrist, who can treat you with talk therapy, cognitive behavior therapy or medication.
  • Reach out to our Center for Family Caregivers for support, if you’re a caregiver and feel over-burdened.
  • Try our stress-busting strategies. There are things you can do today to start feeling better.
  • If you think you may hurt yourself, immediately call 911 or a suicide hotline number. Try the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255).

 

Keep your mind sharp

As we get older, it’s normal to sometimes struggle to remember names. You might notice that paying attention is harder to do or we need extra time to complete tasks.

That doesn't mean you assume that you're losing your mind. Those so-called “senior moments” are over-rated.

The truth is, older adults can learn new skills, create new memories and boost our language abilities. Here are some strategies to improve our brain health:

  • Get a mental workout: Do puzzles or sudoku or learn a new skill, like ballroom dancing or piano-playing. By stimulating our minds, we can help maintain brain cells and encourage communicate among them.
  • Take care of your physical health: A healthy body makes for a healthy brain. Remember to eat a nutrient-rich diet, get enough sleep and exercise. Don’t smoke and limit alcoholic drinks to one or fewer per day.
  • Make things easier to remember: When learning a new name, repeat it out loud or write it down. If you’re trying to memorize a lot of information, space out your periods of study instead of cramming them into one session.
  • Simplify your life: Use smart phone reminders, calendars, maps, shopping lists and more to lessen the amount of information you need to remember. Always keep your glasses, keys and other items in the same place.
  • See your doctor, if you notice that your memory and thinking have gotten measurably worse. They can do an exam and rule out specific health issues.

 

Socializing

Having strong social connections can help us live longer, according to research. Spending time with friends and family can boost your mood and has been shown to lower your risk of depression, high blood pressure and an unhealthy body mass index.

If you already have a solid circle of friends, count your blessings and continue to cultivate those relationships. If you feel you could use more pals, here are some tips for expanding your circle:

  • Get out there: To find friends, surround yourself with people you might like. Join a civic or hobby-based group. Sign up for a class, whether at your local community center, college or gym.
  • Join our volunteer team: We would love to have you. Learn more about volunteer opportunities at Health First.
  • Take the initiative: If you’ve met someone you think could be a friend, invite them for coffee or lunch. You could also start a club with an existing friend with a shared interest, like gardening or reading.
  • Say yes to invitations: When people invite you to events, go. You could end up meeting a life-long friend.

 

Dating in your older years

The idea of looking for a new romantic partner might make you nervous. Or maybe it sounds like a lot of fun.

Maybe the last time you were single, you were in your twenties. Or maybe you meet new people on a regular basis.

Maybe you are hesitant about love after going through a stressful divorce or losing your spouse.

Whatever stage of life you are at, it's totally normal and expected.

Dating may seem intimidating you now that apps and websites have become much more popular ways to meet people. That's one way, but not the only way.

Here are some tips to help you navigate this new world of dating:

  • Decide what you’re looking for in a partner: Your wish list might not be the same as it was in the past. Your priorities may have changed. Figure out what’s most important to you and use those traits to weed out people who won’t work for you.
  • Don’t discount old-fashioned methods. Ask friends or family members to fix you up. Since they know you well, they'll have a good sense of people you'll mesh well with. Also consider working with a professional matchmaker.
  • Go online too: Use current pictures in your profile. Be both open-minded and slightly skeptical when considering potential partners. Chatting over phone is great, but you’ll need to meet in person to assess them fully.
  • Practice safe sex: Use condoms to protect yourself from sexually transmitted infections and get tested regularly if you have changing partners. And don’t feel you have to rush into sex. Wait until you’re ready and comfortable with the person.
  • Take some precautions: Remember, in many cases, you'll be meeting a stranger. Rendezvous in a public place the first few times you go out with someone new. Always let a friend or family member know where you'll be and who you'll be with.
  • Beware of online dating scams: Use mainstream, trusted dating apps and be wary of anyone who asks for money — sadly, online dating scammers often prey on older people.
  • Have fun: Dating is a great way to try new things and make a connection with someone special. Enjoy yourself and your dates.