Ageing is inevitable, and with that notion, we know it is irreversible. But now that we have advanced in sciences and health care, there are several ways to undo ageing by living the healthiest lifestyle. However, to do so, it is totally about the mindset, which is one of the main objectives of Dr Azam, MD.

He helps seniors in maintaining, managing, handling, and living an optimal life. You might have a question: “What does he actually do to bring such changes in the elderly?”

Well, Azam Syed is one of those pioneers who believe in bringing awareness related to health concerns. These health issues are basically for adults and the elderly. For example, diabetic and heart patients are talked about the solutions and their preventive measures. Also, he is the best in terms of discussing illnesses during pandemics (example: COVID-19).

Tips to Remain Healthy at 60+ by Dr Azam

That said, if you are 60 or above, please look at the tips by Doctor Azam of Indus Medical Associates.

Note: These tips are as good for adults as they are for the elderly.

Tip #1: Be Confident in Your Skin About Aging

Remember, aging is not a problem or any sort of limitation. It is, in fact, a blessing and a privilege to have. At 60+, you may feel old, but it is not how you want to live, right? You can change the looks and the mindset about aging simultaneously. All you must do is to remain healthy, happy, and away from negative thoughts. That will give the best years even in your 60s. Focusing on what can be done about aging and making a significant effort to experience change within, you can still do a lot!! Again, you must be mindful of the choices you make in the 60s.

Tip #2: Physical Activity Every Day

One of the most promising ways to restore energy and stay mentally and physically fit is through exercise. In the 60s, physical activities were not optional; they were they necessity. If you are thinking about why we are focusing on staying active, then it is important to know that all these activities keep your muscle mass, flexibility, balance, and cardiovascular health maintained.

Some of the best ways to stay active are through;

• Brisk walk for half an hour daily

• Strength training twice or thrice a week

• Yoga or stretching for flexibility and mobility

• Balance exercises to prevent injuries after falling

• Cycling is also suggested for people in their 60s

Note: It is very crucial to listen to your body and consult with your internist before starting any of the above-mentioned activities.

Tip #3: Setting Realistic and SMART Health Goals

Perfection is always secondary, but what stays on top is consistency. So, set the health goals at 60 or above with the conviction that you will accomplish them within the defined timeline. Please know about SMART (specific, measurable, attainable, relevant, and time-bound) goals. For example, goals that are best for your age include eating more veggies and reducing stress and anxiety. And yes, don’t forget to enjoy and celebrate the small wins with your loved ones!

Tip #4: Always Listen to Your Guts and Body

You might not know, but it is true that human bodies actually communicate through emotions and feelings. For example, when a human experiences pain, it is a warning of tissue damage, etc. Likewise, fatigue represents energy depletion, and a change in appetite is more to do with nutritional imbalances. So, taking all these signs seriously is essential. Also, the change in the following areas is an awakening call to consult doctor Azam.

• Never-ending pain

• Memory issues

• Dizziness or imbalance

• Change in any sensory elements (hearing, vision, etc.)

Tip #5: Have an Age-Appropriate Diet Plan

Dr Azam is quite helpful in the lives of oldies. It is because he knows how to assist them in maintaining strength and immunity. According to him, it is extremely important to understand some facts about taking age-appropriate food. For example,

• Lean proteins: fish, poultry, eggs, legumes, etc.

• Fruits & veggies: to get all the necessary vitamins and antioxidants

• Healthy fats: olive oil, seeds, nuts, etc.

• Whole grains: barley, quinoa, brown rice, etc.

Note: taking a suitable amount of calcium and Vitamin D will help you keep your bones healthy.

Tip #6: Sleep is Crucial for You at 60

Sleep is important to the point that without good quality sleep, you may fall sick. At the age of 60 or above, we know the sleep pattern changes, but to keep yourself healthy, there is no option but to compromise with the deep sleep. It is also because sleep helps in sustenance, healing, immunity, and memory. However, with the help of some tips below, we assure you of good and deep sleep.

• Keep a chart to sleep at the same time every night, without fail.

• Avoid taking caffeine after 5 PM.

• Say NO to screen time 2 hours before going to sleep.

• Place a lamp with red or blue dim light to create a peaceful space.

• It is said to keep the temperature appropriate, as it induces sleep easily.

Note: In case of sleep apnea or insomnia, you must get yourself checked by a sleep specialist or pulmonologist

Tip #7: Are You Staying Hydrated!! Please Drink Enough Water

It is quite saddening to accept some facts about aging.

With age, sleep deteriorates, and you don’t feel thirsty much. Because of that, dehydration comes as a regular visitor to the body.

Here are some easy ways to stay hydrated;

• Drink water on every reminder set on your phone (through apps or alarms)

• Take more water-rich fruits or veggies (watermelon, cucumber, etc.)

• Taking too much caffeine makes you less thirsty. Avoid ample intake of it, please.

• Carry a water bottle with you and measure the intake.

Tip #8: Keep Yourself Away from Toxic Habits

Many a times, diseases that you notice and become prey to after 60 are because of your bad habits. So, it is best to avoid all of those, including;

• Smoking

• Alcohol consumption

• Sedentary or inactive behavior

• Avoiding medicines on time

Even Azam Syed is of the view that positive and healthy lifestyle changes are possible at any time and age. It’s just about understanding the importance of it and implementing the needful, before it is too late.

Tip #9: Preventive Healthcare Must Remain Top of the List

Primary care physicians and internists are always there to facilitate medical emergencies. But to avoid going to the ER frequently, don’t you think it is better to go for regular check-ups? Here is a list of all those practices that give quality health at 60s and beyond.

• Annual physical examination

• Blood pressure, cholesterol, sugar, etc., tests

• Monitoring blood sugar

• Tests to assess bone density

• Vaccinations

Stay proactive and improve your quality of life!

Tip #10: Stay Socially Active and Connected

Sadly, loneliness creeps in, and you don’t get to see any immediate impact. But slowly and gradually, it affects mental and physical health. That means it is a must to stay socially active to improve mood, life expectancy, and cognition. How can you do so? Just follow the tips below;

• Stay connected with your neighbors, friends, and family members.

• Join multiple groups for the 60s who want to socialize within their age group.

• Participate in fundraising and other events.

• Engage yourself in social media and make online friends.

It is always best to have people in real life, but if you may not opt for it, try to interact with people online. Believe us, it is very therapeutic.

Frequently Asked Questions

Question 1: What are the three most recommended tips by Dr Azam?

Answer: Azam Syed, the veteran internist at Indus Medical Associates, believes that exercise, sleep, and hydration are the basic ways to remain healthy. But if you ask about other ways, then to him, it is about taking medications at the right time, a balanced diet, regular check-ups, and mental stimulation.

Question 2: How much exercise is enough for people in their 60s?

Answer: Half an hour of walking is mandatory for people in their sixties. You can also go for 150 minutes of light physical exercise a week. This may include stretches, strength training, balance exercises, etc.

Question 3: Who is doctor Azam?

Answer: He is a veteran internist (primary care physician) at Indus Medical Associates in Rancho Mirage, California. His main role is to provide assistance in chronic diseases, the management of complicated illnesses, as well as the wellness planning.

Question 4: Are there any ways to improve memory and mental health in the 60s?

Answer: They can stay connected socially with humans, engaging in activities that increase brain stimulation, managing stress, and obviously, getting ample sleep. Discovering and finding new things around also keeps people young at heart.

Question 5: Do you think it is easy to stay healthy after 60?

Answer: Yes, it is pretty possible because it is all about willpower, determination, and passion. People in their 60s or above tend to stay healthy through positive activities and good aura (vibes and energy).