A few articles back. We wrote about “Why We’re Unhealthy”
Now, we want to give you a few “Tips for Optimal Health” to help you in your health journey.
So today we’re going to have Dr. Patrick Finley (MA Exercise Science, PhD in Public Health), give you those tips to help you along the way.
(As always please seek medical advice only from your healthcare provider. This is not intended to be medical advice or to replace medical advice. This is only for educational purposes)
I have been blessed to know Dr. Finley for over 30 years and it’s an honor to have him on “Ironbywood”.
Dr. Finley is a retired college professor in Health Sciences and a Martial Arts instructor.
These 2 websites will tell you a little more about Dr. Finley.
Showing he is more than qualified to give “Tips for Optimal Health”.
(He is the second person in each link)
I believe he has done Triathlon’s and other endurance events, which are not stated in the links.
So, without further delay, here is Dr. Patrick Finley with “Tips for Optimal Health”.
Building and Maintaining Health for Adults of All Ages
Optimal health is a life process, but mechanisms to acquire and maintain it vary with increasing age. We all see changes as we age, whether in ourselves or those we associate with. When these body changes occur, the requirements and risk factors also change. By understanding the particular health issues at each phase of life, we can make better-informed choices that support a long life and good living. What follows are necessary changes in diet, activity, medical conditions, and lifestyle choice recommendations for the major adult age groups.
Young adulthood (18-35)
Young adulthood is a period of significant physical and mental development. The body is strongest, most resilient, and metabolically most effective. This stage of life is often filled with issues related to career stress, financial independence, and social expectations.
A balanced diet is crucial to maintaining energy levels and preventing chronic diseases. Young adults should emphasize appropriate macronutrients and micronutrients, properly hydrate, and restrict processed food intake.
Eating macronutrients involves a balanced diet that includes lean protein foods (chicken, fish, legumes), complex carbohydrates (grains, vegetables, fruits), and healthy fat foods (avocados, nuts, olive oil), which maximize metabolism and brain function. Your micronutrient intake should primarily focus on adequate calcium and vitamin D intake to provide strong bones, and iron is particularly crucial for women of childbearing age. Sufficient water (at least eight glasses daily) is essential to digestion, skin, and mental function. Decreasing your consumption of processed and sweet foods can help prevent obesity, diabetes, and heart disease.
Daily exercise is essential for preserving muscles, maintaining cardiovascular health, and ensuring mental well-being. To develop and maintain muscle, try to include 150 minutes of moderate aerobic activity or 75 minutes of vigorous-intensity activity each week and perform strength exercises at least twice a week. To prevent injury, you should try to incorporate flexibility and balance exercises, such as yoga or Pilates.
Early adulthood is generally marked by overwhelming stress from career building, interpersonal relationships, and finances. To remain mentally healthy, include stress-reducing activities such as mindfulness, meditation, and deep breathing. Strive to develop a work-life balance to prevent burnout and look to family and friends for mental health support to remain emotionally healthy. Seek out professional help if anxious or depressed.
Be careful not to neglect your preventative health and medical exams, such as flu and HPV vaccinations. Getting regular eye and dental check-ups promotes oral and eye health. Having your blood pressure and cholesterol tested for possible health problems early. Women should have regular gynecological exams and Pap smears, while men should check their testicular function.
Middle Adulthood (36–55 Years Old)
Middle adulthood is an age when the effects of lifestyle become apparent. Most individuals begin to experience metabolic slowdown, hormonal changes, and increased vulnerability to chronic conditions.
Good nutrition in middle age is crucial to prevent obesity, heart disease, and diabetes. Reducing sodium and saturated fat intake can help decrease the risk of high blood pressure and cardiovascular disease. At the same time, increasing fiber intake (from whole grains, vegetables, and fruits) supports digestion and cholesterol management. Try to consume anti-inflammatory foods such as fatty fish, nuts, and berries to reduce the risk of chronic illness. Finally, reduce your alcohol and caffeine intake to improve liver health and sleep. Recent studies have linked alcohol consumption to the development of cancer.
As metabolism decelerates and muscle mass is lost, being active becomes essential. To maintain cardiovascular health, work on including activities such as brisk walking, swimming, or cycling for at least 30 minutes a day. Include strength training to avoid muscle mass and bone density loss.
Mental health challenges, such as a reduction in mental sharpness and increased depression, anxiety, and stress, can become more significant during middle adulthood. Practical strategies to deal with these include cognition stimulation by reading, jigsaw puzzles, or learning something new to maintain the brain in working condition. Social engagement with friends, family, or clubs can prevent loneliness. Seek counseling or therapy to help handle midlife crises or emotional issues.
Preventive checkups and screenings, such as blood pressure, cholesterol, and blood sugar testing, to monitor heart disease and diabetes, become more critical. Consider having a colonoscopy screening beginning at 45 (and above) to detect colorectal cancer. Starting at ages 40-50, women should have mammography according to individual risk factors. Men should have a prostate wellness check at the age of 40 and above. Don’t forget your vision and hearing check-ups to detect aging changes.
Later Adulthood (56 years and above)
A number of physiological changes occur in later adulthood, including a reduction in bone mass, lower metabolism, and a higher risk of chronic illness. Maintaining wellness at these ages requires active maintenance.
Seniors need to focus on nutrient-dense foods to improve their overall health. To prevent muscle wasting, consume protein-rich food (lean meat, eggs, legumes). Pay special attention to calcium and vitamin D intake to keep bones strong and prevent osteoporosis. Getting enough fiber to facilitate digestion and to avoid constipation is important. Attention to hydration is crucial as the sense of thirst diminishes with increasing age. Actively work on reducing sugar and salt to prevent diabetes and high blood pressure.
Regular exercise promotes strength and cardiovascular health across all ages. It is essential for older adults as it helps slow down the reduction in mobility that often accompanies aging. Participating in low-impact activities like walking, swimming, and tai chi can help preserve joint health. Strength or resistance training two times a week (or more) can also help avoid the frailty and muscle loss that can come with advanced aging. Participation in exercises that improve and maintain balance and flexibility to minimize the risk of falls is especially important.
Cognitive impairment and loneliness are important issues for older adults. Interventions to protect mental health in seniors can include puzzles, reading, and social interaction for cognitive functioning. Social interaction through clubs, volunteer work, or family social gatherings is also vital to reduce cognitive impairment and loneliness accompanying aging. Work on managing stress by meditating, doing a hobby, or walking. Depression and anxiety often go un- or under-diagnosed in older individuals.
Finally, do not neglect your preventative health and medical checkups. Keep your annual physical checkup to screen for general health, bone density scan to screen for osteoporosis, and hearing and vision tests to correct age-related impairments.
Stay up-to-date on your vaccines, such as flu shots, shingles vaccines, and pneumonia vaccines. Follow up on any physician-recommended cancer screening such as mammograms, colonoscopies, and prostate exams.
Optimal health habits vary across the stages of adulthood because of changes in metabolism, physical activity, and medical needs. Young adults must establish good foundations by consuming healthier foods, exercising, and maintaining healthy minds. Middle-aged adults must alter their habits to prevent chronic disease and maintain strength and vigor. Older adults must prioritize their mobility, mental functioning, and preventive medicine. With proper health adjustments at each life stage, one can maximize well-being and enjoy a better quality of life later in life.
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