Better health

Lynn U Nichols

Defying the declining libido

OUR SEXUAL DRIVE DECLINES as we age, but that doesn’t mean we have to accept it. Once we get certain roadblocks out of the way—like dryness after menopause for women and erectile dysfunction for men—we can discover a renewed interest in sex. Ask your doctor about solutions for symptoms, then consider redefining sex. Sex doesn’t have to be just intercourse or something you do just before sleep. Get adventurous. Have sex when you are most energetic, like in the morning. Spend more time warming up with romance, touching and kissing as well as emotional sharing. If you are still struggling, see a sex therapist. You just might learn something you’ve never before considered.

Feel younger through fitness

AS WE AGE, MAINTAINING MUSCLE MASS is less about looking buff than it is about being healthy. The benefits of hitting the gym are even more important as we age. If we maintain muscle mass and cardiovascular health into our 50s, 60s and 70s, we get a huge payoff— the ability to continue to do things we love without fear of injury or losing our balance. Our bodies look and feel younger, and we are more able to easily move around out in the world and at home. Aim for two to three weight training sessions a week, even if it’s just dumbbells or resistance exercises on a mat at home. Also try to fit in at least 150 minutes of moderate cardiovascular exercise a week, or 75 minutes of vigorous activity a week, according to the Mayo Clinic. Don’t forget to stretch. Stretching helps maintain flexibility and range of motion, increasing circulation and blood flow.

Catch some ZZZZs

NOTHING’S WORSE THAN waking up tired and dragging yourself through the day. As we age, our sleep patterns change. We tend to have a harder time falling asleep and staying asleep. Insomnia, snoring, restless leg syndrome and the inability to sleep in late are all common problems for older adults. What can you do to get a good night’s sleep? Try these tips.

Cut out coffee by mid-afternoon. Did you know caffeine stays in your system for an average of 4 to 6 hours? A late afternoon coffee just might mean a late night awake.

Develop good sleep hygiene—go to bed at the same time each night, avoid screens, limit alcohol, dim the lights and no snacking before bed.

If you do wake up during the night, don’t lie there and fret. Get up and read, listen to mellow music or do another quiet activity with the lights dim. Once you feel sleepy, crawl back in bed.

Remember, just because you might get less sleep now than when you were younger doesn’t mean you need less. In fact, we need just as much if not more sleep as we age.