The challenges of life are more different when you reach senior age, especially in terms of health. But there is a lot you can do to stay healthy and enjoy healthy ageing. Healthy ageing does not mean to look like the 20s but it is more focused on the best quality of life by ensuring we have optimal physical and mental health.

Read on to find out what to do and what not to do to enjoy the golden age.

1) Exercise Regularly

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Making exercise a routine can help reduce daily stress and also reduce the risk of certain diseases such as kidney disease. Starting today, let's exercise for at least 30 minutes every day.

2) Eat a Balanced Diet

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Eating foods that contain protein, carbohydrates, fats, vitamins, and minerals can boost your energy and help you lose weight. It also reduces the risk of heart disease, stroke, type 2 diabetes as well as decreased bone density. The most useful tip is to add more coloured foods to your diet. If you want to know, coloured foods usually have higher levels of antioxidants. Don’t forget also to eat lots of whole grains and lean protein.

3) Make sure the body has enough water

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Many seniors are confused when they want to know if their body is dehydrated or not. Sometimes you don't even notice that you don't drink enough water, which causes dehydration, then dizziness, constipation, and others. To avoid forgetting to drink water, fill at least 2.5-3.0 litres of water in a large bottle and take it everywhere you go. You can also set an alarm to drink water every hour.

4) Keep your teeth clean

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Ageing can also increase the risk of rates of taste decline, dry mouth, gum disease, and tooth root damage. Therefore, you need to brush your teeth at least twice a day, floss after meals and do a dental checkup once every 6 months to ensure the health of your mouth.

5) Challenge Your Brain

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As you get older, the risk of forgetfulness and memory loss or more commonly known as dementia will increase. To reduce the risk of dementia, you need to practice an active lifestyle and eat more foods that are good for the brain. In addition, you can also activate the mind through light activities such as playing music, crossword puzzles and enjoying games with family and friends. These activities can challenge the mind and most importantly be able to maintain a level of mental intelligence despite advancing age.

6) Get Enough Sleep Every Day

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Many also have trouble sleeping when they reach this golden age. But the secret is that when you get enough sleep, your mood will immediately improve and your level of concentration and memory will increase. If you want to know, experts recommend sleeping 7-8 hours every night to make sure your mood is more positive and happy consistently.

7) Reduce Stress

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Long-term stress can lead to depression and the risk of memory loss in the years to come. Want to avoid this problem? You need to get enough sleep, exercise regularly, and eat a balanced diet. If possible, learn new hobbies such as meditation and yoga to help calm your body and mind. Alternatively, you can also fill your free time by reading scientific books or playing mind-testing games.

8) Hang out with Family and Friends

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The ageing process can be more difficult if you can't keep in touch with friends and family. You have to take steps to maintain social relationships as much as possible to avoid feeling isolated and lonely when you reach senior age. Stay in touch with children, relatives, neighbours and friends. Many studies have shown the benefits of social activities are indeed helpful for mental well-being.

9) Often Surrounded by Nature

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If you want to know, this is the most effective stress reliever! Spending time surrounded by nature has been shown to improve concentration through research. Not only that, but it also facilitates the absorption of Vitamin D which is much needed to promote bone growth and immune function. There is already free time, it is really good if you garden and cultivate. What a shock!

10) See a Doctor Regularly

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Routine check-ups with your doctor are very important to always know the level of health of the body, especially when you have reached this golden age. Additionally, you are strongly encouraged to do screening tests specifically for chronic diseases such as breast cancer and cervical cancer, diabetes, osteoporosis, and others. Don't wait until you're sick or severe to go see a doctor! Prevent before it's too late!

In conclusion, if you want to experience healthy ageing, external and internal health must be taken care of properly. Remember, you need to practice a healthy lifestyle, surround yourself with positive people, and do things that make you happy. This is the best gift for yourself to enjoy life to the fullest.