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Healthy Daily Habits

Sleep, stress, staying connected and mental health: habits for a healthy later life.

😴 Healthy Sleep

How much sleep: 7 to 8 hours of sleep is recommended for adults aged 65 and over, too.
Keep a regular sleep pattern: go to bed and get up at the same time every day.
Keep your bedroom cool and dark, and turn off your phone and TV before bed.
Cut back on caffeine after 2 p.m., and keep naps to 20 to 30 minutes or less.
If you snore heavily or wake up often during the night, get tested for sleep apnea.

💡 Not getting enough sleep raises the risk of dementia and weakens your immune system. Good sleep is good health.

Belly breathing: breathe in through your nose for 4 seconds, hold for 4 seconds, then breathe out slowly for 8 seconds. It can ease tension quickly.
Hobbies: keep doing things you enjoy, such as drawing, gardening, reading or listening to music.
Walks in nature: a 30-minute walk outdoors in nature can help lower stress hormones.
Positive thinking: try keeping a gratitude journal, writing down three good things each day.
Getting help: if you have felt low for 2 weeks or more, talk to a mental health professional.

Seeing and talking with family and friends regularly can help lower the risk of depression and dementia.
Take part in your community: senior centers, clubs and volunteering.
If you live alone, set things up so you can talk with someone at least once a day.
Keep learning new things: community classes, online courses and lifelong learning help keep your mind active.

💡 Social isolation has been compared to smoking 15 cigarettes a day in how much it can harm your health. Stay connected.

☑ Blood pressure: check it yourself every month, and at a clinic at least once a year
☑ Blood sugar: a fasting blood sugar test once a year
☑ Cholesterol: a blood fat (lipid) test every 2 years
☑ Bone density: recommended from age 65 for women and from age 70 for men
☑ Cancer screening: in Korea, use the national cancer screening program, for example stomach cancer (every 2 years), colon cancer (every year) and breast cancer (every 2 years)
☑ Eyes and teeth: a regular visit once a year