If You Have These 5 Things After Age 75, You May Live to 90 | A Doctor's Longevity Insights

[00:00:00]In people who stay healthy after age 75 and live well into their 90s or even to 100, exactly five signs tend to appear.

[00:00:08]According to findings reported in a medical journal, if just three of these five signs are present, the chance of living to 90 is 74%. If all five signs appear, the chance of reaching 100 is 89%. On the other hand, what happens if these five signs are not present? Your body may be as much as 20 years older than the age shown on your ID. Check whether your body is showing these five signs right now through five very simple tests you can do at home. You do not need expensive equipment. You do not need to go to a gym. You do not need complicated medical knowledge. What is especially important is this. If we detect the signs early, we do not just know so we can worry. We know so we can correct them. If you are over 50, over 60, retired, often feel your arms and legs becoming weaker, get tired more easily, fear falling, or are worried about the health of your parents or grandparents in the family. Please watch this video until the end. The final test may make you rethink the very words, "I am old." Now, before we begin, if you find today's topic helpful, please press like so this video can reach more older adults. Please share it and do not forget to subscribe to the channel so you can keep receiving health information that is easy to understand, practical, and safe for later life.

[00:01:28]Please leave any questions in the comments or leave your age so we can connect with one another. Dear viewers, some people are 72 years old but still walk around the neighborhood every morning, take care of the yard, drive to the grocery store, and go up and down the stairs at home on their own. Some people are only 62 but already find it hard to get up from a chair, get out of breath after a few steps, cannot open a bottle of water, and hesitate to go outside because they are afraid of falling. On paper, these two people may be only 10 years apart. But their body ages can be very different. Your vascular age shows whether your heart and circulation are still flexible or have begun to stiffen. When blood vessels lose elasticity, the heart must work harder to send blood to the brain, arms, legs, kidneys, and other organs.

[00:02:17]That is why older adults may feel tired more easily, get short of breath on stairs, or notice their stamina slowly decreasing. Your muscle age shows how long you may be able to live independently. After age 50, if you move too little and do not eat enough nourishing food, muscle can decline little by little. At first, it is harder to open a pickle jar. Then carrying groceries feels heavier. Then getting up from an armchair becomes difficult. In the end, some people do not lose independence because of one major disease, but because their body no longer has enough strength for small daily tasks. Your balance age shows how your brain, eyes, inner ear, leg muscles, feet, and reflexes work together. A person who cannot stand steadily is not only at risk of falling.

[00:03:06]It also shows that the nervous system, bones, and muscles need attention. For older adults, one fall in the bathroom, on the stairs, in the driveway, or while stepping down from a curb can change life in a major way. Your heart and lung age is shown through your walking.

[00:03:25]People with healthy heart and lung function usually walk with a steady pace and less shortness of breath. If someone is walking more and more slowly, they should not simply think it is normal aging. Sometimes it is a sign that the body is losing stamina, muscle, circulation or has a problem that needs to be checked. And there is one very special type of age, the age in your mind. Some people are only 65, but every day they say, "I am old now. I cannot do it anymore." That sentence may sound ordinary, but it often makes people walk less, cook proper meals less often, meet friends less often, and take less care of their bodies. On the other hand, some people are over 80, but still say, "I want to stay healthy enough to attend my grandchild's graduation, sit at the Thanksgiving table with my family, walk to the mailbox every morning, and live more years with quality." That mindset does not replace medicine or doctors, but it does decide how they live each day. So today, when you hear about these five tests, please do not see them as just a few small movements for fun.

[00:04:31]Think of them as five mirrors reflecting your body. Rank five is the jar opening test. Simply put, this is a test of hand grip strength. Dear viewers, many people underestimate their hands. When opening a peanut butter jar becomes harder, they think it is normal. When they cannot twist open a bottle of water, they ask someone else to do it. When a tomato sauce jar, pickle jar, vitamin bottle, or pill container becomes difficult to open, they smile and say, "Well, I am old now." But from a doctor's point of view, I never take that lightly. Grip strength is not just the strength of a few fingers. It can reflect the strength of muscles throughout the whole body. A person with weak hands may also be losing muscle in the legs, back, shoulders, and hips. When muscle declines throughout the body, slower walking, trouble getting up from a chair, poorer balance, and difficulty carrying things often appear as well.

[00:05:30]Think about an ordinary American kitchen. Opening a milk carton, holding a cup of coffee, opening a jar of jam, twisting open a bottle of water, opening a pill container, cutting an apple, carrying bags from the car into the house. If these familiar tasks are becoming harder, your body may be saying, "Please take care of your muscles again." I once met a man in his 70s who lived alone after retirement. He said, "Doctor, these days even opening a bottle of water is hard. Some days I stare at a jar of peanut butter for several minutes and then give up. I feel useless. I told him not to say that.

[00:06:08]This is not uselessness. This is a signal. It tells us there is still time to begin. From that day on, I asked him to do only three small things each day.

[00:06:18]In the morning, try opening one bottle cap with his own hand, but not to the point of pain. When wiping a table or washing a towel, ring the towel slowly but firmly. when going to the grocery store, divide two light bags evenly between both hands and walk a short distance from the car into the house.

[00:06:37]After a few months, what made him happiest was being able to open a jar by himself, carry a bag by himself, and prepare breakfast without calling anyone for help. We do not train hand strength to become athletes. We train hand strength so we can take care of ourselves for longer. So, we can open a bottle cap, hold the stair railing firmly, grab a handrail when needed, and hold a morning cup of coffee without fear of shaking. The test is simple.

[00:07:03]Today, take a bottle of water or a jar with a twist lid in your home. Try opening it with your dominant hand. If it opens easily, that is a good sign. If you struggle, if your hand hurts, shakes, or you need someone else to help, do not panic. remember it and begin gradually. Each day, gently squeeze a rolled towel, ring a towel when washing your face, or hold two small water bottles, one in each hand, and stand still for 20 to 30 seconds. As you get stronger, increase the time little by little, but do not force yourself. If you have sharp wrist pain, lasting numbness, swollen joints, or serious joint disease, ask your doctor or a physical therapist first. The most important thing is consistency. Muscles like small stimulation repeated every day. One bottle cap today, one towel tomorrow, one light bag next week. In this way, the hands can wake up the whole body, but hand strength alone is not enough. Some people still have strong hands but lose their balance easily. And that is the fourth sign.

[00:08:11]Rank four is the standing pants test.

[00:08:14]This is a test of balance. Tomorrow morning when you get dressed, observe yourself. When putting on pants, do you have to sit down right away? If you try to stand while putting them on, do you have to hold on to the wall when you lift one leg? Does your body sway? Do you feel afraid of falling when putting your foot into jeans, sweatpants, or pajamas? Do you immediately look for the edge of the bed, the closet, or the wall to hold on to? I am not telling you to force yourself to put on pants while standing if it feels dangerous. People who have fallen before, people who get dizzy, people with knee pain, hip pain, leg weakness, or those taking medicine that may cause lightadedness must always put safety first. You may sit down to get dressed. You may hold onto a sturdy chair. You may ask a family member for help. But the very moment you need support is also important information.

[00:09:10]It tells us that your balance system may be weakening. Balance does not come only from the legs. It is the coordination of many parts. The eyes help us see the ground. The inner ear helps us sense body position. The brain processes information. The glute muscles, thigh muscles, and calf muscles hold the body upright. The feet feel the floor. If just one link becomes weak, an older adult can feel much more unsteady. When we are young, we rarely think about falling. But after age 61, fall can change daily life. Some people slip in the bathroom once and become afraid to bathe alone. Some people trip in the driveway once and become afraid to go to the mailbox. Some people fall on steps once and stop joining community activities. The more afraid they become, the less they move. The less they move, the weaker the legs become. The weaker the legs become, the easier it is to fall. That is why I often tell older adults, do not wait until after a fall to start training balance. Train while you can still stand. Train little by little at home in a safe place with a sturdy chair nearby. When brushing your teeth, stand near the sink and try lifting one foot for a few seconds. When watching TV, sit in a sturdy chair, then stand up and sit down slowly five times.

[00:10:32]When putting on pants, hold the wall at first, but try to make the standing leg a little steadier. Do not rush. Do not compete with anyone. Just be a little steadier today than yesterday. Good balance helps you turn around in the kitchen, step onto the front porch, walk to the bathroom at night, step down from the curb, get into a car, walk through a parking lot, change shoes, and get dressed. These ordinary things decide whether old age can remain independent.

[00:11:00]The simplest exercise is standing on one leg with support. Stand next to a wall or behind a sturdy chair without wheels.

[00:11:07]Place your hand lightly on the support.

[00:11:09]Lift one foot for 5 seconds. Switch sides. When you get used to it, increase to 10 seconds. Do not close your eyes.

[00:11:17]Do not practice on a slippery floor. Do not practice in the bathroom. And do not practice when you are dizzy. The second exercise is standing up and sitting down from a chair. Sit upright. Place both feet on the floor. Slowly stand up and slowly sit down. Do this five to 10 times depending on your strength. This movement strengthens the thighs and glutes which are important for getting up from the sofa, climbing stairs, getting into and out of a car, and preventing falls. But balance is only half the story. Some people can stand fairly steadily, but they walk very slowly. That is the third sign. Rank three is the crosswalk test. Put simply, it is walking speed. Dear viewers, a person's walk reveals a great deal. When a person is healthy, their steps are usually even. Breathing is stable, the body does not lean too far forward, and they do not have to stop repeatedly. But when the heart and lungs weaken, leg muscles decline, joints hurt more or reflexes slow down, the way they walk changes. At first, it is just a little slower. Then they hesitate to go far.

[00:12:26]then they become afraid of a large parking lot. Then they become afraid of crossing the street. Then they only want to stay home. Walking slowly is not something to be ashamed of. But if you're walking has clearly become slower than before, if a sidewalk in front of your home that used to feel easy now makes you stop after a short distance, if you always fall behind friends at the senior center, or if you rely on a shopping cart in a supermarket because you feel unsafe without it, that is a sign that needs attention. In geriatric medicine, walking speed is considered a very important sign for assessing functional health in older adults. When we walk, the body must use many systems at the same time. The heart has to pump blood. The lungs have to bring in oxygen. The leg muscles have to lift the body. The brain has to control balance.

[00:13:15]Blood vessels have to deliver energy to the tissues. That is why a short distance can sometimes say more than you think. You can gently test yourself like this. Choose a flat safe path of about 10 m. It can be a hallway at home, a path in the yard, the sidewalk in front of the house, or a walkway in a park.

[00:13:35]Walk at your normal but steady pace without running. If it takes you too long to walk 10 m, or you have to stop because you are out of breath or you feel chest tightness, dizziness, or significant leg pain, do not force yourself. Treat it as a sign that your health should be checked more carefully.

[00:13:53]Older adults should not rush across a road if it is not safe. Instead, train on a small stretch of road in front of your home first. Walk 5 to 10 minutes every morning. During the first week, just walk steadily. In the second week, choose 30 seconds to walk a little faster, then return to normal. In the third week, increase it to 1 minute.

[00:14:14]There is no miracle here. Your steps are simply being awakened again. Safe walking practice is simple. Walk on a flat surface. Wear sturdy shoes with soles that are not slippery. Do not walk when you are too hungry, too full, too cold, or too hot. If it rains, you can walk in a hallway, in a mall, in a community center, or around the house.

[00:14:37]The first goal is not to walk a lot. The first goal is to walk consistently. Once you are used to it, try increasing the pace a little. If it takes you 15 minutes to walk around the block today, try aiming for 14 minutes and 30 seconds next week. If you can still talk while walking, but your breathing is a little faster. That is usually a moderate level. If you cannot speak, have chest pain, feel lightaded, or have unusual shortness of breath, you must stop. Good walking does not only strengthen the legs, it also supports blood sugar, blood pressure, sleep, mood, and confidence. For older Americans, a walk around the neighborhood, a short walk to the mailbox, a walk inside the grocery store, or a walk with a friend at the senior center can all become exercise.

[00:15:24]But even if your hands still have strength, your balance is good and you can still walk. There is another sign that is easy to overlook. It appears when you bend down to cut your toenails.

[00:15:35]Rank two is the toenail cutting test.

[00:15:37]This is a test of body flexibility. Dear viewers, how long has it been since you could bend down and cut your toenails comfortably? Do you have to hold your breath every time? Does your abdomen feel compressed, your back tight, your hips stiff, and your hands unable to reach? Do you have to ask your spouse, children, or grandchildren for help? Or make a nail appointment not because you enjoy it, but because you can no longer bend down by yourself. Many people think stiffness is just a normal part of aging. It is true that tendons and muscles become less flexible with age.

[00:16:12]But if we completely ignore it, that stiffness can increase faster. And when the body stiffens, daily life becomes smaller. Picking something up from the floor becomes harder. Putting on socks becomes harder. Tying shoelaces becomes harder. Cutting toenails becomes harder.

[00:16:29]Turning in the kitchen becomes harder.

[00:16:31]Sitting down and standing up becomes harder. Getting into and out of the car becomes harder, too. Flexibility is related to the hips, the back of the thighs, the calves, the spine, and even the way we breathe. When the body is too stiff, steps become shorter, and older adults are more likely to trip. When the back cannot bend, foot care also becomes poor. For people with diabetes, the feet need even closer observation. That is why cutting toenails is not just a hygiene task. It is also a test of the ability to care for yourself. A more flexible body often goes together with a more active lifestyle, easier breathing, a more comfortable gate, and better ability to live independently. But we should not misunderstand this as meaning that stretching alone can treat heart disease. It cannot. If bending down feels difficult, do not force your body into a deep stretch. If an older adult suddenly forces a deep bend, it can cause back pain, dizziness, or loss of balance. Instead, begin with a very small movement. Sit on a sturdy chair.

[00:17:37]Stretch one leg forward. Place the heel on the floor. Point the toes upward.

[00:17:42]Then slowly lean forward until there is a gentle stretch behind the thigh. Hold for 10 seconds. Breathe evenly. Switch sides. Do this a few times each day. You can also add ankle circles, heel raises, and gentle hip opening while seated. The important thing is not whether you can touch your toes like a young person. The important thing is whether you can regain the ability to take care of yourself. Proper stretching must be gentle, slow, and steady. Do not jerk the body. Do not hold your breath. Do not lower your head too far if you often feel dizzy or your blood pressure is unstable. The right feeling is a light, comfortable stretch while you can still breathe. If you feel sharp pain, numbness spreading down the leg, lightadedness, or chest pain, you must stop. When cutting toenails, do not hold your breath. Cut slowly, take breaks, and place your foot on a low stool if needed. Flexibility helps you take longer steps, feel lighter in the back, turn more easily, get in and out of the car more comfortably, and feel less old and stiff. But even if all four signs above are good, there is still one sign ranked number one. It is in the way you look at yourself every morning. Rank one is the test of age in the mind. Dear viewers, today when you look in the mirror, ask yourself one question in my heart. What age am I living as? Not what year is printed on your driver's license. Not what age your Medicare card suggests you have reached. Not whether your grandchildren call you grandpa or grandma. What matters is whether you yourself feel that you can still change.

[00:19:21]Some people are only in their 60s but have already closed the door on their own lives. They say, "I am old now.

[00:19:28]Exercise is useless. Eating better will not matter either. If I have a disease, I will take medicine. And the rest is whatever. When that thought appears, behavior changes, too. They go outside less. They meet friends less. They cook proper meals less often. They laugh less. They take less care of their bodies. And the body truly weakens faster. On the other hand, some people over 80 still keep a reason to stay healthy in their hearts. It is not because they have no disease. Many still take blood pressure medication, check their blood sugar, and have knee pain when the weather is cold. But they do not give up on themselves. They say, "I want to attend my grandchild's graduation by myself. I want to have enough strength to sit at the Thanksgiving table with my family. I want to walk to the mailbox every morning. I want to walk around the park for a few more years. That reason pulls them out of the chair. That reason makes them eat a little more protein, walk a few more steps, and stretch for 10 more seconds. International studies on subjective age, meaning the age a person feels themselves to be, show that people who consistently feel older than their actual age, tend to have poorer health and a higher risk of decline. But I want to say this carefully. It does not mean that simply saying, "I am young makes disease disappear." It does not mean positive thinking alone cures pain, diabetes or high blood pressure. We must not misunderstand it that way. The age in the mind matters because it decides action. A person who believes they can still change will be willing to walk. A person who believes they are still worth caring for will eat more properly. A person who believes they still have a role in the family will try to keep enough strength to meet their children and grandchildren. A person who believes everything is already overt often gives up too early. That is why this test is simple but also very deep. Tomorrow morning, look in the mirror and say, "I can still change." You do not need to exaggerate. You do not need to fool yourself into thinking you are 30. Just say something more honest. I am older now, but there are still parts of my body I can take care of. That sentence must go together with action. After you say it, open a bottle cap. Stand up and sit down a few times. Walk for 10 minutes. Stretch gently. Eat a meal with enough protein. When words and actions go together, the mind begins to believe.

[00:21:55]And when the mind believes, the body has a chance to follow. Dear viewers, now let us score ourselves. This is not an exam. No one wins and no one loses. This is only a way to know where your body is right now so you can begin taking care of the right areas. The first test is opening a jar. If you can open a bottle of water or a small jar fairly easily without hand pain and without much shaking, give yourself one point. If you cannot open it, that is okay. It is a sign to begin training hand strength.

[00:22:27]The second test is putting on pants while standing or standing on one leg with support. If you can lift one foot for a few seconds and stay steady or put on pants while standing in a safe way, give yourself one more point. If you need to hold the wall, that is not bad.

[00:22:43]At least you now know your body needs balance training. The third test is walking 10 meters. If you can walk a short distance with steady steps, without unusual shortness of breath, without chest pain, and without stopping halfway, give yourself one point. If you walk very slowly or feel clearly tired, start with shorter distances and consider getting your health checked.

[00:23:05]The fourth test is bending down to care for your feet. If you can cut your toenails or reach close to your feet while still breathing comfortably and without too much discomfort, give yourself one point. If you cannot do it, begin gentle stretching every day. The fifth test is the age in your mind. If deep down you still think, I can still change, give yourself one point. If you often think, it is over for me, please do not blame yourself. Just realizing it today and changing that sentence in your mind means you have already begun. If you score zero to one point, it does not mean hopelessness. It only means your body needs care starting from very small things. Do not try to do all five things in one day. Choose the easiest thing such as squeezing a towel or walking for 5 minutes. If you score two to three points, you already have a foundation, but that foundation must be maintained.

[00:24:00]Do not be careless. After age 60, if the body is not used, it is lost. Muscles that are not used become weak. Balance that is not trained declines. Steps that are not taken become slower. If you score four to five points, that is very encouraging. But please remember, this is not a guarantee that you will never get sick. It is a good sign that you should continue maintaining your health.

[00:24:24]Use the health you have today to create more health for tomorrow. Dear viewers, after talking about the five signs, I want to talk about very common mistakes.

[00:24:33]These are things I see every day in older adults after retirement. The first mistake is sitting too long because of fear of falling. Many people sway once, then become so afraid that they do not dare go anywhere. I understand that fear. But if you stay only on the sofa or recliner because you fear falling, your leg muscles weaken faster. When leg muscles weaken, the risk of falling increases again. So the right approach is not to lie still or sit completely still. The right approach is safe movement. Walk inside the house. Hold onto a chair. Practice standing up and sitting down. Walk with a family member.

[00:25:10]Choose a flat place. We are not reckless, but we do not surrender either. The second mistake is eating too little protein because of fear of cholesterol. Many older adults eat only toast with coffee, canned soup, crackers, a little salad, or a few very light foods. They think eating less meat and fewer eggs is good. But after age 60, if protein is too low for too long, muscle is lost faster, the hands weaken, the legs weaken, wounds heal more slowly, and immunity may also decline.

[00:25:43]Of course, people with kidney disease, heart disease, or a special diet prescribed by a doctor must follow that guidance. But for many people, meals that are too low in protein are one reason the body becomes weak. The third mistake is getting too little sunlight and spending too little time outside.

[00:26:01]Some people stay indoors all day, watching TV from morning to night. The longer you stay indoors, the less stimulation your body receives. Daylight helps regulate the body clock. Outdoor walking helps strengthen the legs.

[00:26:15]Meeting others at church, the senior center, the library, the park, or a community club helps reduce loneliness.

[00:26:23]You do not need to go far. just going out onto the porch. Walking around the block or sitting in natural light for a while is better than staying in a dark room all the time. The fourth mistake is lying down completely after even a little pain. Pain is a signal that must be heard, but pain does not always mean you must stop moving completely. If you have severe pain, chest pain, weakness or numbness on one side, shortness of breath, or a swollen and hot joint, you need to see a doctor. But if it is only stiffness or mild soreness from too little movement, lying still for too long can make the body even stiffer. In many cases, gentle movement, gentle stretching, and gradual recovery exercise are needed. The fifth mistake is constantly saying, "I am old now. I do not need to exercise anymore." This sentence is dangerous not because it changes the body immediately, but because it cuts off action. Once you think you no longer need to exercise, you will not walk. You will not stretch.

[00:27:24]You will not eat enough. You will not get health checks. You will not meet friends. And those things are what make old age feel heavier. The sixth mistake is caring only about medication and forgetting habits. Medication is very important. People with high blood pressure, diabetes, or heart disease must not stop medication on their own.

[00:27:45]But medication cannot replace muscle.

[00:27:47]Medication cannot walk for you.

[00:27:49]Medication cannot keep your balance for you. Medication cannot eat a nourishing meal for you. Healthy aging needs both proper treatment and proper lifestyle habits. Dear viewers, becoming weak does not happen in one night. It comes from many days of sitting a little longer, eating a little less, walking a little less, and thinking a little more negatively. But the good news is that becoming healthier also begins in the same way. A little movement, a little protein, a little sunlight, a little balance, a little belief, added together every day, the body will change. Dear viewers, if we want stronger hands, steadier legs, better walking, and better balance after age 60, we cannot talk only about exercise. We must also talk about food. Muscles do not appear by magic. They need raw material. The heart, lungs, brain, bones, joints, blood vessels, and nerves all need nourishing meals every day. If we move a little but eat too little, the body has nothing to rebuild with. If we try to walk more but keep skipping meals, the legs may still feel weak. If we want the body to stand firmly, the dinner table must become part of the plan. After age 60, many people slowly eat less without realizing it. Teeth may weaken. Chewing may become uncomfortable. Digestion may slow. Taste may become dull. People living alone may not feel like cooking just for themselves. Some drink only coffee with toast in the morning. Some eat cereal just to get through the meal.

[00:29:22]Some open a can of soup, eat a few crackers, and call it dinner. Some rely on frozen meals every night because it is easy. Once in a while, that is understandable. But if this becomes a daily habit, the body may gradually lack important nutrients, especially protein.

[00:29:40]Protein is one of the most important building blocks for older adults. It helps maintain muscle, supports recovery, and gives the body strength to move. Soft, easy to eat. Protein is especially helpful. Eggs, unsweetened Greek yogurt if digestion allows, cottage cheese, soft fish, tender chicken, turkey, beans, lentils, tofu, milk, or other suitable choices can all help nourish muscle. For many older Americans, a breakfast with eggs and oatmeal, a bowl of soft bean soup, gently baked fish, tender chicken with vegetables, or unsweetened yogurt with less sweet fruit may be far better than drinking only coffee and skipping the meal. But please remember this clearly.

[00:30:25]Eating protein does not mean eating a lot of fatty meat, bacon, sausage, fried chicken, or greasy fast food. We need gentler cooking methods, less deep frying, less charring, less heavy sauce, less overly salty seasoning. Older adults should prioritize steaming, boiling, soft stewing, moderate baking, and lower sodium soups. If you eat fish, watch for bones. If you eat meat, cut it small and cook it tender. If you eat beans or lentils, start with a moderate amount to avoid bloating. The goal is not to eat heavily. The goal is to eat in a way the body can accept and use.

[00:31:05]Vegetables and fruit are also important, but they must fit each person.

[00:31:09]Vegetables provide fiber, support digestion, and help balance meals.

[00:31:14]However, people with kidney disease, people who must control potassium, or people with special medical conditions should not eat too many bananas, oranges, potatoes, tomatoes, or other high potassium foods just because they heard they are healthy. People with diabetes also need to watch the amount of sweet fruit. A food can be healthy in general, but not suitable in large amounts for every person. The key is variety, moderation, and following medical guidance if you have an illness.

[00:31:44]Salt is another issue we must watch carefully. canned soup, frozen meals, deli meats, bacon, chips, crackers, fast food, salad dressing, salty cheese, and bottled sauces can contain a lot of sodium. I am not telling you to give up every familiar food. I only hope you reduce gradually. Choose lower sodium soup. Taste before adding salt. Dilute sauces. Use herbs, garlic, lemon, vinegar, pepper, onion, parsley, basil, or other fresh flavors instead of only adding more salt. Water is also very important. Many older adults drink too little because they fear waking up at night to urinate. But lack of water can cause fatigue, constipation, dizziness, dry mouth, and may affect circulation.

[00:32:35]Of course, people with heart failure, kidney failure, or fluid restrictions from a doctor must follow their own instructions. But if you do not have a special restriction, drink small sips steadily throughout the day. Do not wait until you are extremely thirsty. If today's content was helpful, please press like, subscribe to the channel, and share this video with your parents, friends, neighbors, especially people over 60. And please leave a comment telling me how many of today's five tests you could do. Health is not a gift we receive once and then leave alone.

[00:33:08]Health is something we protect every day. Dear viewers, I am always on your side. I hope you not only live long but live healthy, live with confidence and live with joy beside your children and grandchildren. Your body is still listening to you. Starting today, please speak to your body through action. I have not given up. I am still taking care of you. I wish you health, steadiness, and peace. I will see you again in the next video.