Video
Webinar on “Health and wellness in advancing age”, held on October 27, Speaker: Dr Devi Shetty, Chairman & Executive Director, Narayana Health, Cardiac surgeon. For the video click on link:
https://www.youtube.com/watch?v=T6C_4ok2BjI
Article
Many factors influence healthy aging. Some of these, such as genetics, are not in our control. Taking care of your physical and mental health — are within your reach. Research has identified actions you can take to help manage your health, live as independently as possible, and maintain your quality of life as you age.
TAKE CARE OF YOUR PHYSICAL HEALTH
· Exercise
· Eat Healthy Food
· Get Adequate Sleep
· Quit Smoking & Eating Tobacco
· Limit Alcohol Intake
· Go for Regular Health Check-ups
1. Get moving: Exercise and physical activity
Whether you love it or hate it, physical activity is a cornerstone of healthy aging. Although it has many other benefits, exercise is an essential tool for maintaining a healthy weight. Adults with obesity have an increased risk of death, disability, and many diseases such as type 2 diabetes and high blood pressure. However, thinner is not always healthier either. Being or becoming too thin as an older adult can weaken your immune system, increase the risk of bone fracture, and in some cases may be a symptom of disease. Both obesity and underweight conditions can lead to loss of muscle mass, which may cause a person to feel weak and easily worn out.
Exercise also helps older adults maintain muscle mass as they age. Researchers found that in adults older than 55, muscle mass was a better predictor of longevity than was weight or body mass index (BMI).
What can you do?
There are many ways to get started. Try being physically active in short spurts throughout the day or setting aside specific times each week to exercise. Many activities, such as brisk walking or yoga, are free or low cost and do not require special equipment. As you become more active, you will start feeling energized and refreshed after exercising instead of exhausted. The key is to find ways to get motivated and get moving.
2. Healthy eating: Make smart food choices
Making smart food choices can help protect you from certain health problems as you age and may even help improve brain function. As with exercise, eating well is not just about your weight. Dietary guidelines suggest an eating pattern with lots of fresh fruits and vegetables, whole grains, healthy fats, and lean proteins.
What can you do?
Even if you haven’t thought much about healthy eating until recently, changing your diet now can still improve your well-being as an older adult. If you are concerned about what you eat, talk with your doctor about ways you can make better food choices.
3. Getting a good night’s sleep
Getting enough sleep helps you stay healthy and alert. Even though older adults need the same seven to nine hours of sleep as all adults, they often don’t get enough. Feeling sick or being in pain can make it harder to sleep, and some medicines can keep you awake. Not getting enough quality sleep can make a person irritable, depressed, forgetful, and more likely to have falls or other accidents.
Sleep quality matters for memory and mood and affects problem-solving and concentration. Those in their 50s and 60s, who got six hours of sleep or less a night, are at a higher risk of developing dementia later in life. Poor sleep may also worsen depression symptoms in older adults.
Getting good sleep is associated with lower rates of insulin resistance, heart disease, and obesity. Sleep can also improve your creativity and decision-making skills, and even your blood sugar levels.
What can you do?
There are many things you can do to help you sleep better, such as following a regular sleep schedule. Try to fall asleep and get up at the same time each day. Avoid napping late in the day, as this may keep you awake at night. Exercise can help you sleep better, too, if it isn’t too close to bedtime. Research suggests that behavioural interventions, such as mindfulness meditation, can also improve sleep quality.
4. Quit smoking & eating tobacco
It doesn’t matter how old you are or how long you’ve been smoking, research confirms that even if you’re 60 or older and have been smoking for decades, quitting will improve your health. Quitting smoking at any age will:
· Lower your risk of cancer, heart attack, stroke, and lung disease
· Improve your blood circulation
· Improve your sense of taste and smell
· Increase your ability to exercise
· Set a healthy example for others
What can you do?
It is never too late to stop smoking and reap the benefits of breathing easier, having more energy, saving money, and improving your health.
5. Alcohol and other substances
Like all adults, older adults should avoid or limit alcohol consumption. In fact, aging can lead to social and physical changes that make older adults more susceptible to alcohol misuse and abuse and more vulnerable to the consequences of alcohol. Alcohol dependence or heavy drinking affects every organ in the body, including the brain. Researchers have found evidence that certain brain regions show signs of premature aging in alcohol-dependent men and women and may contribute to poor heart health.
What can you do?
It’s important to be aware of how much you are drinking and the harm that drinking can cause. If you or a loved one needs help with substance abuse or alcohol use, talk with your doctor or a mental health professional. You can also try finding a support group for older adults with substance or alcohol abuse issues.
6. Go to the doctor regularly
Going to the doctor for regular health screenings is essential for healthy aging. Studies have found that getting regular check-ups helps doctors catch chronic diseases early and can help patients reduce risk factors for disease, such as high blood pressure and cholesterol levels. People who went to the doctor regularly also reported improved quality of life and feelings of wellness.
What can you do?
You cannot reap the benefits of medical advancements without regular trips to the doctor for physical exams and other tests. Regular screenings can uncover diseases and conditions you may not yet be aware of, such as diabetes, cancer, and cardiovascular disease. If you only seek medical attention when you’re experiencing symptoms, you may lose the chance of having your doctor catch a disease in its earliest stages, when it would be most treatable. Regular check-ups can help ensure you could start treatment months or years earlier than would have been possible otherwise.
TAKING CARE OF YOUR MENTAL HEALTH
· Social Isolation and Loneliness
· Stress
· Depression and Overall Mood
· Leisure Activities and Hobbies
· Taking Care of Your Cognitive Health
Mental health, or mental wellness, is essential to your overall health and quality of life. It affects how we think, feel, act, make choices, and relate to others. Managing social isolation, loneliness, stress, depression, and mood through medical and self-care is key to healthy aging.
1. Social isolation and loneliness
As people age, changes such as hearing and vision loss, memory loss, disability, trouble getting around, and the loss of family and friends can make it difficult to maintain social connections. This makes older adults more likely to be socially isolated or to feel lonely. Although they sound similar, social isolation and loneliness are different. Loneliness is the distressing feeling of being alone or separated, while social isolation is the lack of social contacts and having few people to interact with regularly. Research also shows that being socially active can benefit older adults. Being social may also help you reach your exercise goals.
What can you do?
Staying connected with others may help boost your mood and improve your overall well-being. Stay in touch with family and friends in person or over the phone. Scheduling time each day to connect with others can help you maintain connections. Meet new people by taking a class to learn something new or hone a skill you already have
2. Stress
Stress is a natural part of life and comes in many forms. Sometimes stress arises from difficult events or circumstances. Positive changes, like the birth of a grandchild or a promotion, can cause stress too. Research shows that constant stress can change the brain, affect memory, and increase the risk of developing Alzheimer’s or related dementias. Stress and anxiety rewire the brain in ways that can impact memory, decision-making, and mood. Long-term stress also may contribute to or worsen a range of health problems, including digestive disorders, headaches, and sleep disorders.
What can you do?
You can help manage stress with meditation techniques, physical activity, and by participating in activities you enjoy. Keeping a journal may also help you identify and challenge negative and unhelpful thoughts. Reach out to friends and family who can help you cope in a positive way.
3. Depression and overall mood
Although depression is common in older adults, it can be difficult to recognize. For some older adults with depression, sadness is not their main symptom. Instead, they might feel numb or uninterested in activities and may not be as willing to talk about their feelings. Depression not only affects mental health, but also physical health and increases risk of heart disease and metabolic disorders. Research has also shown that recurrent depression is a risk factor for dementia.
The way you think about aging can also make a difference. Negative beliefs about aging may increase undesirable health outcomes, Alzheimer’s disease biomarkers, and cellular aging. Meanwhile, positive beliefs about aging may decrease the risk of developing dementia and obesity.
What can you do?
Depression, even when severe, can be treated. As soon as you begin noticing signs, it’s important to get evaluated by a health care professional. In addition to deep sadness or numbness, lack of sleep and loss of appetite are also common symptoms of depression in older adults. If you think you or a loved one may have depression, start by making an appointment to see your doctor or health care provider. If you are thinking of harming yourself, get help immediately
4. Leisure activities and hobbies
Your favourite activities are not only fun — they may also be good for your health. Research shows that people who participate in hobbies and social and leisure activities may be at lower risk for some health problems. Participation in community activities for older adults can reduce loneliness and increase interest in life. Older adults who spend at least an hour reading or engaged in other hobbies have a decreased risk of dementia. Even hobbies as simple as taking care of a pet can improve your health.
What can you do?
Look for opportunities to participate in activities. Get out and about by going to a sporting event, trying a new restaurant, or visiting a museum. Learn how to cook or play a musical instrument. Consider volunteering at a school, library, or hospital to become more active in your community.
5. Taking care of your cognitive health
Cognition — the ability to clearly think, learn, and remember — often changes as we age. Although some people develop Alzheimer’s or other types of dementia, many older adults experience more modest changes in memory and thinking. Research shows that healthy eating, staying active, and learning new skills may help keep older adults cognitively healthy.
How different factors affect cognitive health
If you think your daily choices don’t make a difference, research shows otherwise. Researchers have found the following activities have important health benefits:
· At least 150 minutes per week of moderate- to vigorous-intensity physical activity
· Not smoking
· Not drinking heavily
· A high-quality, diet with lots of fresh fruits and vegetables, whole grains, healthy fats, and lean proteins.
· Engagement in mentally stimulating activities, such as reading, writing letters, and playing games
The findings show that making these small, daily changes can add up to significant health benefits.
Next steps
Taking care of your physical, mental, and cognitive health is important for healthy aging. Even making small changes in your daily life can help you live longer and better. In general, you can support your physical health by staying active, eating and sleeping well, and going to the doctor regularly. Take care of your mental health by interacting with family and friends, trying to stay positive, and participating in activities you enjoy. Taking steps to achieve better physical and mental health may reduce your risk for Alzheimer’s and related dementias as you age.
There is still a lot to learn, though, about how people age and what habits support healthy aging. Scientists are exploring these questions with studies that look at physical, mental, and cognitive health.
- Edited by Anita Natu
Source: https://www.nia.nih.gov/health/what-do-we-know-about-healthy-aging