The best way to take care of your grandchildren is to take care of yourself. It’s not hard, really. It means eating right, staying active, reducing stress, and seeing a doctor at least once a year. Take these simple steps-now- and you’ll soon find it easier to keep up with your energetic grandchildren.
Step #1: Change your habits
Want to hear some great news? You’re in charge! You have more control over your health than you think. For instance:
You can watch what you eat. Americans are far and getting fatter. That is putting more of us at risk for a host of diseases, including diabetes, heart disease and cancer. Changing your eating habits will help. Cut back on the amount of food you eat. Drink plenty of water. Add more fruits and vegetables to your diet. And stay away from processed foods and fast food restaurants. You can stay active. Physical activity can add years to your life. It can also help you avoid heart disease, arthritis and diabetes. You don’t have to become a fitness nut. The U.S. Surgeon General says you just need to get 30 minutes of moderate exercise five days a week. Taking a brisk walk each day would be a great start! You can manage your stress. Stress doesn’t just feel bad. It can be bad for your heart. Get control of your stress by naming the things that stress you out. Then think of how you can change some of those things. Here’s one idea: learn how to say ”no” to things you can’t or don’t want to do.
Step #2: Get Your Vaccinations
Shots aren’t just for kids and pets. You need them too. The U.S. Centers for Disease Control and Prevention recommends these vaccinations for people over age 65:
| Vaccination | How often |
| Flu | Yearly |
| Pneumonia | Every 5 years |
| Tetanus/Diphtheria | Every 10 years |
Your doctor may also want you to be vaccinated against measles, mumps and rubella (MMR); chicken pox; meningitis; and hepatitis A and B
Step #3: Get Screened.
Help prevent serious health problems by getting regular screenings for heart disease, diabetes and cancer. Even if you do develop one of these illnesses, detecting them early will make your illness easier to treat.
Step #4: Understand the Health Conditions You Can Prevent.
The older you get, the more important your cholesterol, blood pressure, and blood glucose levels will become.
Cholesterol:
Is a soft, waxy substance found in your blood and cells. It’s an important part of a healthy body. But too much cholesterol can put you at risk for heart disease. A simple blood test can tell you how many milligrams (mg) of cholesterol you have in a deciliter (dL) of your blood. Here’s a general guide:
| If your total cholesterol is: | Your risk of heart attack is: |
| Less than 200 mg/dL | Low. |
| 200-239 mg/dL | Borderline or high risk. |
| 240 mg/dL | High. |
Blood Pressure:
Measures the force that your blood exerts against the walls of your arteries. A blood pressure reading is made up of two different numbers. Let’s say your blood pressure is 120/80. The “top” number-120- measures the pressure when your heart pumps blood into your arteries. The “bottom” number-80- measures the pressure when the heart relaxes between beats. How high is too high? Here’s a guide:
| Blood Pressure (mm HG) | Stage |
| Less than 120/80 | normal |
| 120/80 to 139/89 | Prehypertension |
| 140/90 to 159/99 | Stage 1 hypertension |
| 160/100 and higher | Stage 2 hypertension |
Diabetes:
Occurs when your body has trouble converting sugar, starches and other foods into the energy you need. A simple blood test called the Fasting Plasma Glucose Test (FPG) can tell you how many milligrams (mg) of glucose you have in each deciliter (dL) of your blood. The doctor takes your blood after you have fasted for 12 to 24 hours.
| A fasting glucose level of: | Signals: |
| Below 100 mg/dL | A normal glucose level |
| Between 100-125 mg/dL | Pre-diabetes. Take action now and you may never get the disease |
| 126 mg/dL or higher | Diabetes. Get treatment now so you can avoid damage to your eyes, kidneys, nerves or heart |
Step #5: Think of Good Health as Your Gift to your Grandchildren
A healthy you is a great gift for your grandchildren. When you’re feeling good, you’re a lot more fun to be around. You have more energy to play. You can go on trips and share adventures. And, most importantly, you can look forward to sharing many years with your grandchildren.
There’s one more bonus. Healthy Grandparents are great role models for their grandchildren. By eating right, exercising and getting regular check-ups, you can show your grandchildren what they need to do to protect their own health and prevent illness. It’s a gift that doesn’t cost anything- but it may be the most important gift you ever give them.