Get ready for your Senior Society

Even you are not reaching senior age, but being prepare for it is an important stuff. A change of lifestyle from old to new as a health care or what we call “Total Lifestyle Modification” 

Lifestyle modification requires things as follow…

1.Prepare by modifying your exercise

Exercise is like a vaccine or medicine against diseases. Causing immune cells circulation in the bloodstream. And the exercise is safe as well. Moreover, for those who have never done exercise before, there are two ways of starting. First is gradually exercise little by little each day, for example 5 minutes per day and then increasing a time of exercising. Or seeing a doctor, to check the heart performance while exercising. According to the performance, that is considered as a first heavy exercise provided by doctors. 

2. Prepare by modifying your nutrition

 A good nutrition is to consume each day meal with a five groups of food category including making a pyramid chart. In order to manage sorts of groups as which should be consumed in small or big amounts. Also, learn about calories … as how much the body needs for energy. Accordingly, the energy is based on each person body’s need. Moreover, in general, human body needs about 20-35 calories per day and weight in kilogram.

3. Prepare By modifying a stress

Cause of stress

            External causes: May be caused by good or bad situations. Including environment, pollution and noise, etc.

            Internal causes: From thoughts and feelings, such as fear, paranoia etc.

  The effect of stress

Effects on the body:    Stress causes many symptoms such as headache, back pain, chest pain, abdominal pain, insomnia, constipation and tremor.

      Effects on the Mind:     Stress creates   anxiety, panic, anger, depression, unhappiness and feeling exhausted.

         How to manage stress

            Start with the first assessment of how stressed you are … and what is causing it. Along with a plan to manage the stress.  Which the plan must be right for you.

        Relax with meditation.

Meditation is preferably not less than 20 minutes do it 1-2 times a day and should be done while the mind is awake. “Do not do while being sleepy”

4. Prepare By modifying with weight control

Getting to know the body mass index. In order to tell if it is overweight or at risk of obesity, along with key elements of weight control such as exercise or nutrition managing. Which normal values of body mass index or BMI should be 23.0 – 24.99.  

5. Prepare by modifying with blood sugar control

The philosophy of blood sugar control  is  learning specific nutrition for people with diabetes including exercise, weight control, and use of antihyperglycemic agent.

6.  Prepare by modifying with “Treatment of high blood pressure without medication”

How much pressure is considered to be high ..

        <120/180 mmHg is considered blood pressure level as normal.

       121/81 – 139/89 is assumed  blood pressure as a high level.

Reduction of blood pressure without medication can be done ..by only modifying a way  you  live each day.

7. Prepare by modifying with “Prevention of kidney degeneration”

When finding yourself having a kidney disease. Then should avoid having foods which are rich in protein such as meat and nuts, including salty foods to reduce sodium from salt. Moreover, there are fish sauce, oysters, and glutamate.

8. Prepare by modifying with “Osteoporosis Prevention”

        By avoiding the factors which increase a risk of osteoporosis as follows.

• Having low sex hormones from menopause

• There is no body movement or barely move.

• Eating foods which consist of less calcium or not drinking milk.

• Having vitamin D deficiency including not having a chance for sun exposure.

• Alcohol drinking.

• Smoking.

• Drinking tea, coffee and soft drinks.

• Having a slim figure.

• Falling into depression

• Having an effect of hereditary

• Having rheumatoid arthritis.

• Having endocrine disorder.

• Having hematologic.

9.Prepare by modifying the “Alcohol Risk”

• •  Alcohol can irritate the digestive tract while drinking with empty stomach. Causing the alcohol to be absorbed into the bloodstream faster.

• • Alcohol affects the liver and kidneys. And can break the nervous system if keep drinking for a long time.

• • In pregnant women alcohol can cause children disability.

• Older people are easily affected by alcohol.
•  

     10. Prepare by modifying the “Risk of smoking”

        Here are some advices to quit smoking

• Using an intensive method can only achieve 22- 27%

• Remove all smoking equipment do not regret it!

• Avoid an environment that encourages you to smoke. And when you want to do smoking try to divert attention to the other way

• Drink plenty of water. And reduce caffeine.

• Exercise so that the body can produce endorphins. Which helps you to quit smoking faster.

• Please be patient on the first 2-3 days, but if you fail it, do not  hesitate to consult your doctor.

11. Be prepare for a lifestyle modification

•Raising awareness

• Story telling such as acting performance.

• Self-reflection

• Society care.

• Self-Liberation

• Reverse learning.

• Social liberation

• Forcing to do something better.

• Deliberately use an active plan.

• Having good friend