Health tips for elderly during Covid19 | #elderly | #seniors | #execrise
Tips to survive the Joint & Back Pains
As we age, so do our bones. In these hard times, when we all are restricted to our homes especially, the elderly – Indulgence in regular exercises becomes all the more critical has been the much prescribed medicine for elderly to maintain a healthy blood pressure, sugar/ lipid profile and do away with the age related health complications. Most elderly are also worried about fall related injuries while exercising and thus keep away from the physical activity.
Brisk walking, Stretching, Yoga are essential exercises to keep the muscles intact and in the correct position. Yoga has been practiced for ages and is the best recommended form of exercise for stretching and muscle building at the same time.
Suryanamaskar, Kapalbhati, are the best poses to ease the body functionality, mental discipline and focus. One needs to stretch all the different muscles in the neck, back, chest, abdomen, sides, arms, calves and thighs. Working the joints in the body is equally important to avoid joint stiffness. Yoga is especially recommended for people suffering from Arthiritis.
Since we all remain confined to our homes, with limited or no activity, Our diet needs to be customized accordingly especially for the older generation. As we all devoid of soaking the sunshine which might in the long run lead to a deficiency of Vitamin D in bones and also lead to depression. One should include a diet rich in Vitamin D, Vitamin C . Eggs Yolks, Mushrooms, Fortified Milk are rich sources of Vitamin D. Broccoli, cauliflower, Green and red peppers, Spinach, cabbage, turnip greens, and other leafy greens are rich in Vitamin C and should be taken in adequate amounts. The daily diet should comprise a portion of green leafy vegetables, fruits, Salads and a good amount of water.
Mental Health Tips
• Avoid information that causes you anxiety or distress. Do not listen to rumours or disinformation.
• Keep regular routines and schedules as much as possible and maintain regular contact with loved ones.
• Older adults, especially in isolation and those with cognitive decline/dementia may become more anxious, angry, stressed, agitated and withdrawn during the outbreak or while in quarantine. Providing practical and emotional support is required.
Other Precautionary Tips
• Ensure proper nutrition through home-cooked meals, hydrate frequently and take fresh juices to boost immunity.
• Exercise and meditate regularly
• Do not miss your daily prescribed medicines dosage
• Keep yourself involved through reading, gardening etc.
• Don’t go near affected/ sick people.
• Don’t self-medicate.
• Do not go to hospital for routine check-up or follow up. As far as possible make tele-consultation with your healthcare provider.
• Don’t go to crowded places like parks, markets and religious places.
-By Dr Yash Gulati, Orthopedic surgeon
Disclaimer: The views and opinions expressed by the doctors are their independent professional judgment and we do not take any responsibility for the accuracy of their views. This should not be considered as a substitute for physician’s advice. Please consult your treating physician for more details.