Hispanic people over the age of 50 have a higher risk of diabetes, high blood pressure, chronic kidney disease, and chronic liver disease. There are several steps you can take to enjoy a healthier life and reduce the risk of these chronic diseases. But it can be a lot more fun and easier to stick with good habits when the whole family is involved.
By making small changes together, such as cooking healthy meals, being physically active, prioritizing quality sleep, and nurturing mental and emotional health, Hispanic families can enjoy the benefits of good health and well-being.
Strong Family Connections
When people have support from friends and family, they are more likely to make healthy choices and to have better health outcomes. Our relationships with family, friends, and community members can lead to longer life and better health and well-being.
Many Hispanic people who already have tight family units can use that sense of connectedness to their advantage. Research shows that a sense of social connection can:
- Help reduce the risk of heart disease, stroke, dementia, depression, and anxiety
- Help you recover from stress, anxiety, and depression
- Promote healthy eating, physical activity, and weight
- Improve sleep, well-being, and quality of life
Get a Little Help From Your Care Team
If you need help keeping yourself and your family healthy, you can talk to a health educator, dietitian, or exercise physiologist. They can help you make a realistic plan that works for all of you.
Clean Out Your Fridge and Cupboards
Get rid of things that are high in sugar, sodium, and saturated fats. Reorganize your fridge and cupboards so you and your family can enjoy healthy meals and snacks. Experts recommend replacing unhealthy foods, snacks, and ingredients with healthier alternatives. Instead of buying sugary drinks, have water with lime, fruit, or mint. Instead of candy, get some fresh fruit. Replace fatty meats with leaner cuts, and choose white meat over red meat.
Cooking Healthy Meals Together
According to health and dietary experts, a balanced, healthy diet includes fruits, vegetables, whole grains, lean protein, and low-fat dairy products.
It’s also low in added sugars, saturated fats, and sodium. Traditional Hispanic dishes already include healthy ingredients. You can easily prepare healthier versions of your favorite meals by adjusting how you prepare them. Use a healthier oil and instead of frying foods, use an air fryer or broil or bake them.
Staying Physically Active Together
Experts recommend doing both cardiovascular workouts and strength training. You don't need a gym membership and you don't even have to follow a workout video. There are plenty of fun activities the whole family can do: you can play baseball, basketball, or soccer. You can go swimming and race each other. And you can put on your favorite music and have a dance party.
Exercise can also help you lower stress. Unchecked stress can lead to high blood pressure, heart disease, stroke, obesity, and diabetes. It can also cause headaches, muscle tension or pain, fatigue, and sleep problems.
Making Sleep a Priority
Sleep experts recommend at least 7 hours of sleep every night. They also say you should go to bed and get up at the same time every day. But it may be easier said than done when you have to balance family obligations and long working hours or irregular shift work. If you don’t get enough sleep, it can affect your memory, emotions, and weight.
If you’re struggling to get a good night’s sleep, ask your doctor to recommend a sleep specialist. Make sure to tell the specialist if you have an irregular work schedule or work long hours. A sleep specialist can recommend tips that make sense for you and take into account your preferred sleep schedule, your irregular work schedule, the amount of sleep you need to feel well rested, and your family and social obligations.
Get Your Screenings and Vaccines Together
Set an example for the rest of the family and make sure you stay on top of health screenings and vaccines. Screenings can help lower risk of chronic diseases or catch them early. Vaccines can also protect you from illnesses. The CDC recommends:
- Two doses of the shingles vaccine to prevent shingles and the complications from the disease for adults 50 years and older
- A yearly COVID-19 vaccine to lower your risk of severe illness, hospitalization, and death from the virus. People with heart disease, lung disease, diabetes, and obesity are more likely to get very sick from COVID-19.
- A yearly flu shot to lower your risk from seasonal flu and any serious complications
Show Sources
Photo Credit: DigitalVision/Getty Images
SOURCES:
CDC: “Hispanic or Latino People and Type 2 Diabetes,” “How You Can Prevent Chronic Diseases,” “How Does Social Connectedness Affect Health?”
Johns Hopkins Medicine: “It’s Never Too Late: Five Healthy Steps at Any Age.”
Mayo Clinic: “Aging: What to expect,” “Sleep tips: 6 steps to better sleep,” “Stress symptoms: Effects on your body and behavior.”
Office of Disease Prevention and Health Promotion: “How to Build a Healthy Eating Pattern.”
Population Reference Bureau: “Exploring the Paradox of U.S. Hispanics’ Longer Life Expectancy.”
The University of Texas MD Anderson Cancer Center: "5 healthy living tips for families."
