Over 50-year-old Hispanics are more likely to develop diabetes, hypertension, chronic liver disease, and chronic kidney disease. You can lower your chance of developing certain chronic diseases and live a better life by taking a number of actions. However, involving the entire family can make it easier to maintain healthy habits and far more enjoyable.
Hispanic families may reap the rewards of excellent health and well-being by implementing little changes together, such preparing nutritious meals, exercising, placing a high value on getting enough sleep, and fostering mental and emotional well-being.
Good Relationships with Family
People are more likely to make healthy decisions and experience improved health outcomes when they have the support of friends and family. Longer lifespans, improved health, and overall well-being can result from our relationships with friends, family, and neighbours.
Many Hispanics can benefit from this sense of belonging if they already have close-knit families. According to research, feeling connected to others can:
a. Assist in lowering the risk of dementia, heart disease, stroke, depression, and anxiety.
b. Assist you in overcoming sadness, anxiety, and stress.
c. Encourage a healthy diet, exercise regimen, and weight.
b. Boost quality of life, wellbeing, and sleep.Take A Little Assistance From Your Support Staff
Speak with a dietitian, exercise physiologist, or health educator if you need assistance maintaining your family’s health. They can assist you in creating a practical strategy that benefits you all.
Organise your cabinets and refrigerator
Get rid of items high in sodium, sugar, and saturated fats. To ensure that you and your family are eating wholesome meals and snacks, reorganise your cabinets and refrigerator. Experts advise swapping out unhealthy snacks, meals, and ingredients for healthier ones. Have water flavoured with lime, fruit, or mint instead of purchasing sugary drinks. Get some fresh fruit instead of candy. Leaner cuts of meat should be substituted for fatty ones, and white meat should be preferred over red meat.
Preparing Nutritious Meals Together
A balanced, healthful diet should consist of fruits, vegetables, whole grains, lean protein, and low-fat dairy products, say experts in nutrition and health.
It has low levels of sodium, saturated fats, and added sugars. Healthy components are already a part of traditional Hispanic cuisine. With a little tweaking in preparation, you can effortlessly make healthier versions of your favourite dishes. Use a healthy oil and broil, bake, or air fry food instead of frying it.
Continuing Joint Physical Activity
Cardiovascular exercise and strength training are recommended by experts. You are not required to follow a workout video, nor do you require a gym membership. Sports like baseball, basketball, and soccer are among the many enjoyable things the whole family may accomplish. You two can go swimming and compete with one another. Moreover, you can throw a dance party with your favourite music on.
Another way to reduce stress is through exercise. Hypertension, heart attacks, strokes, obesity, and diabetes can all result from unmanaged stress. Furthermore, it may result in headaches, weariness, muscle soreness, or insomnia.
Setting Sleep as a Priority
Experts in sleep hygiene advise getting at least 7 hours of sleep each night. It’s also recommended to go to bed and wake up at the same time each day. However, when you have to juggle work duties to your family with long workdays or unpredictable shift employment, it could be easier said than done. Sleep deprivation has been linked to memory loss, emotional instability, and weight gain.
Seek a recommendation from your doctor for a sleep specialist if you’re having trouble falling asleep. Ensure that the specialist is informed if you work long hours or have an unusual schedule. In addition to considering your preferred sleep schedule, irregular work schedule, the amount of sleep required for optimal rest, and your commitments to family and society, a sleep specialist can offer you recommendations that are tailored to your specific needs.
Get Vaccines and Screened Together
Be a role model for the family by being up to date on vaccinations and health tests. Screenings can help prevent chronic diseases or identify them at an early stage. Additionally, vaccines can shield you from disease. The CDC suggests:
a. For people 50 years of age and above, two doses of the shingles vaccination are recommended to prevent shingles and its consequences.
b. A yearly COVID-19 vaccination to reduce your risk of the virus-related hospital stays, serious illness, and death. Individuals with diabetes, obesity, lung disease, and heart disease are particularly vulnerable to severe COVID-19 illness.
c. A yearly vaccination against the flu to reduce the risk of seasonal illness and any major complications.