Healthy Aging

Eat Well

Good nutrition, especially in combination with regular physical activity, is key to maintaining a healthy weight and reducing your risk of cancer, heart disease and diabetes. As you get older, it is important to understand how your nutrition needs to change.

More information

• Eating well as you get older
• MyPlate for older adults

Get Enough Calcium

Calcium can help to keep your bones strong and healthy to prevent fractures. The current recommendations are for men and women over age 50 to get 1200 mg of calcium and 400-600 IUs of vitamin D each day. Vitamin D allows the body use calcium properly. To help with getting enough calcium, read food labels when you go shopping.

Be Physically Active

Older adults need to be physically active in order to stay healthy and independent. Physical activity can help prevent heart disease, cancer, stroke, and diabetes. It can also help prevent falls and fractures. It is important to understand how much physical activity you need.

Falls Prevention (see Safety tab)

Drink Alcohol in Moderation

Drinking too much alcohol can lead to serious health problems or injuries. Most men should limit their use to two drinks per day. Most women should limit their use to one drink per day. One drink equal: one beer (12 oz.), or one glass of wine (5 oz.), or one shot of 80-proof hard liquor (1.5 oz) in a mixed drink. If you are concerned about your drinking, call the Crisis Response Network: 602-222-9444 (24 hours a day, every day). 

Avoid Tobacco Use

It’s never too late to quit smoking! No matter how old you are or how long you have been smoking, by quitting you can significantly lessen your risk of smoking-related illness and death. It is also important to avoid secondhand smoke. Call Arizona’s confidential and toll-free Tobacco Quitline, the ASHLine for support: 1800 55 66 222 ASHLine.org.

Be Social and Get Involved

Depression is not a natural result of aging. In older adults, depression is often caused by social isolation. Remember that your mental health and well-being are as important as your physical health. Have fun and do things that make you feel useful. Consider volunteering.

More resources
If you or someone you know is thinking about suicide, call for help:

• National Suicide Prevention Lifeline: 1-800-273-8255 (24-hour, toll-free)
• Crisis Response Network: 602-222-9444 (24 hours a day, every day)

Prevent Falls

Many falls are predictable and preventable. Comprehensive falls prevention has promise of reducing healthcare costs, maintaining independence and avoiding disability.

6 Steps to Prevent a Fall 

• Find a good balance and exercise program. This will help to build balance, strength and flexibility.
• Talk to your health care provider about your risk of falling and any recent events.
• Regularly review your medications with your doctor and pharmacist. Make sure side effects aren’t increasing your risk of falling. Take medications only as directed.
• Get your vision and hearing checked annually and update your glasses. Your eyes and ears to key to keeping you upright.
• Keep your home safe. Remove tripping hazards, increase lighting, make stairs safe, and install grab bars in key areas.
• Enlist your family and friends in taking steps to stay safe.

Adapted from the National Council on Aging’s infographic

Prevent Falls at Home

There are several things you can do to reduce your risk, and it starts at home. Reducing clutter and tripping hazards around your home will greatly reduce the risk of a fall. Showers and tubs without slip resistant mats, poorly lit rooms, cords and wires, and unsecured throw rugs can all increase your risk for a fall. It does not have to be expensive to create a safer home. Below is a list of ten things you can buy for less than $20 that will lower your risk for a fall.

• Shower or bathtub mat
• Grab Bars for your shower or tub
• Non-slip bathtub strips
• Velcro strips to secure electrical cords
• Non-slip safety grip pad for rugs
• Motion sensor sight light
• Slip resistant socks
• Non-slip tape (skid tape for stairs)
• Raised toilet seat
• Wheelchair seatbelt

More information

• National Council on Aging - Falls Prevention

Stay Safe in the Heat
 The elderly population is vulnerable to the extremely hot sun and temperatures of Arizona. The temperatures within Arizona can reach above 100° F for almost half of the year and in the 105-110° F range during summer months. These levels of excessive heat can result in dehydration, exhaustion and even heat stroke. You can find heat safety tips here.

Avoid and Report Abuse

Elder mistreatment is a significant public health problem. Each year, hundreds of thousands of adults over the age of 60 are abused, neglected, or financially exploited. In the United States alone, over 500,000 older adults are believed to be abused or neglected each year. These statistics are likely an underestimate because many victims are unable or afraid to tell the police, family, or friends about the violence.

• Arizona Adult Protective Services
  • 1-877-767-2385
  • TDD: 1-877-815-8390

Take Medications Properly

Aging may mean more medications. Many medications and supplements can interfere with each other or may cause negative reactions when taken together or with certain foods or alcohol.

Arizona Poison and Drug Information Center - with any question you have about a medicine. 

Common causes of poisoning from medications are: 

• Accidental double dosing
• Wrong medication taken or given
• Incorrect doses
• Doses taken too close together
• Taking someone else’s medication unintentionally

Always be cautious about taking a medication. Follow the instructions on the label carefully. If you have questions, don’t guess - call us. If you do make an error, call us first, 24 hours a day. We’ll help you know what to do next! 1-800-222-1222