6 Healthy Aging Tips During COVID-19

The number of individuals over the age of 45 is increasing each year, making it essential to prioritize healthy aging. Note the use of the term healthy aging, instead of “anti-aging.” Anti-aging tends to refer to treatments or procedures which are unnatural. By contrast, healthy aging focuses on celebrating the natural process of aging, by maintaining wellness and preventing disease.

It is especially important to focus on healthy aging during COVID-19, as older generations are particularly vulnerable to this virus. Here are six healthy aging tips to follow during COVID-19.

What is healthy aging?

Healthy aging is the process of preventing disease and maintaining wellness as we age. The foundations of healthy aging include proper nutrition, exercise, a healthy social connection with others, and a focus on maintaining good mental health.

Healthy aging is a process that we should all champion. After all, we gain a great deal of wisdom from those who came before us. Unfortunately, during COVID-19, the foundations of healthy aging have been disrupted for millions of Americans, particularly for those of our greatest generation.

For post-retirement individuals and those over the age of 65, stay-at-home orders, coupled with social distancing guidelines, have created barriers to healthy eating, exercising, and maintaining social connections. However, these hurdles can be overcome, so long as we are focused, and intentional about our health as we age during COVID-19.

How to Eat Healthy During COVID-19

Proper nutrition as we age is extremely important, whether we’re living through a pandemic or not. Unfortunately, our food system is designed to sell us foods, which are not good for us. In supermarkets, you’ll find the middle aisles laden with highly processed foods, while many of the healthiest foods are relegated to the sidelines.

Smart Shopping at the Supermarket

When shopping, spend the bulk of your time in the produce section, to stock up on items like leafy greens, veggies, and berries, which provide a great deal of the nutrients we need. We also need fat, albeit not very much. Low-fat items such as yogurt, mixed nuts, and even small ice cream treats are acceptable, in moderation. To get fiber and protein, add a variety of beans (black beans, lima beans, etc.) to your shopping cart.

You can make healthy eating choices during COVID-19 by reading labels, and focusing on a plant-based diet, complemented by lean meats such as chicken and fish.

Vitamin D During COVID-19

Many Americans struggled to get enough Vitamin D, even before the pandemic. COVID-19 has kept us indoors even more than usual, which can exacerbate this deficiency, since we get Vitamin D from our diet, and sunshine. To maintain healthy levels of Vitamin D, speak with your healthcare professional about adding a Vitamin D supplement.

How to Stay Fit During COVID-19

Exercise is a foundational component of healthy aging, and those over 45 cannot afford to let fitness lapse during the pandemic. Aim to get your heart rate up, with cardiovascular exercises such as walking while swinging your arms, for at least 20 minutes a day.

Bike riding is also a good full-body workout, and a 45-minute bike ride a few times a week will aid in the healthy aging process. Swimming is also a terrific exercise, especially for those who have rheumatic illnesses and joint pain. Just be sure to check your local public health recommendations before you go swimming at a gym or public pool.

Low impact exercises that focus on breathing and stretching are also a great way to stay fit during COVID-19. Yoga and Tai Chi, for example, can improve balance, and increase your strength.

There is no reason that older Americans can’t continue to weight train during COVID-19, but this should be done under the guidance of an experienced trainer, who can recommend the appropriate weights, and adjust based on your progress. Individuals over the age of 65 should not begin an unsupervised weight training program during COVID-19.

Maintaining Mental Health During COVID-19

Mental health is just as important at physical health when it comes to healthy aging, particularly during the COVID-19 pandemic. Older Americans who have lived through weeks or months of social isolation are especially challenged when it comes to maintaining mental health. After all, we are social beings, and our connection to others plays an integral role in healthy aging.

To maintain mental health, reach out to loved ones regularly, by phone, or by video if possible. Likewise, try to stay connected to your community by joining groups online, volunteering (while abiding by social distancing guidelines), or scheduling socially distanced small gatherings with family and friends.

Another way to ensure good mental health during COVID-19 is through meditation and/or self-reflection. Start by getting in a comfortable position. Let your mind go, and take in the present moment without judgment. Just concentrate on your breathing, taking deep breaths in, and slowly exhaling for 5-7 minutes. This simple process can help reduce stress, lower blood pressure, and keep you feeling mentally strong, even during this unprecedented period.

If you are struggling with feeling overwhelmed, lonely, anxious, or depressed, reach out for help. The isolation that many older adults are experiencing as the result of COVID-19 can and have led to mental health crises. If you are struggling, contact your healthcare provider. You may also find support through contacting the National Alliance on Mental Illness.

Importance of Keeping Doctor Appointments During COVID-19

Older Americans need to know that delaying or skipping crucial diagnostic tests such as stress tests, colonoscopies, prostate cancer screenings, or mammograms is dangerous. Each year these and other tests identify hundreds of thousands of cases of preventable and treatable conditions. Therefore, it is incredibly important that you keep your doctor appointments during COVID-19.

When all is said and done, the mortality and morbidity rates from diseases other than COVID-19 are likely to be staggering. Some estimates have these rates increasing 4-5-fold, as the result of Americans skipping or delaying preventative and diagnostic medical care. This is nothing short of a tragedy as many illnesses are treatable if caught early.

Why You Shouldn’t Skip Medications During COVID-19

The cost of prescription medications was already a burden for many people before the onset of COVID-19. With millions of Americans now out of work, the cost of medication for uninsured and underinsured individuals has led some to begin alternating one medication for another, skipping certain medications to afford other medications, or splitting medications to spread them out over time. This is incredibly dangerous, as your healthcare provider prescribed the precise amount of medication you require.

Saving Money on Medications During COVID-19

One of the many unfortunate realities of COVID-19 is that many more Americans are now experiencing extreme financial hardship, making it challenging to pay for prescription medication.

One of the best ways to save money on medication during COVID-19 is to use RxSaver prescription drug coupons. RxSaver has coupons for thousands of medications, which can help you save up to 85% of the prescription drug price. These savings can add up, since those over the age of 65 take on average 3 prescription medications.

It’s important to note that you do not need insurance to use these coupons. In fact, they are designed to be used without insurance. If you do have insurance, be sure to check the coupon prices anyway. In some cases, the coupon price will be lower than your insurance copay.

In addition to using prescription drug coupons, try shopping for medications at large outlets. You may see even more savings when using a prescription drug coupon from RxSaver at a large outlet pharmacy such as Walmart or Costco.

Integrative Approach to Healthy Aging

The practice of using a holistic approach to health and healthy aging is known as integrative health. Integrative health empowers you to be in control of your health, by taking charge of your overall well being through a mind, body, spirit, and community approach. Integrative medicine combines primary care, mental health treatment, and all other health services you receive, to focus on wellness and disease prevention as we age.