How to Maintain a Healthy Lifestyle in Older Age - Covering the Basics

Introduction:

There is nothing in this world more precious than our health. If we want to avoid physical and mental ailments, it is crucial to maintain our health from a younger age. A healthy and balanced lifestyle is most important in old age because as we grow old, we undergo many changes and challenges in our bodies. There is always time to start. As we grow old, we need to adjust our lifestyles accordingly.

Why Is It Important to Keep the Weight Under Control?

Lack of physical activity can lead to weight gain by weakening the muscles, reducing the usage of calories, and reducing the storage of excess fats. Increased body weight can be a risk factor for many chronic medical conditions like diabetes, fatty liver disease, high blood pressure, a higher risk of stroke, high cholesterol, heart disease, weakened bones and joints, and a few mental illnesses. Two ways to determine the body weight are:

1. Body mass index (BMI) measures weight and height. In older adults, the BMI is higher than in younger people. The normal BMI in older adults ranges from 25 to 27.

2. Certain individuals' body mass index can be normal, but they might still have excess fat; that is why it is important to measure waist size, too. Women with a waist size of 35 inches and men with a waist size of 40 inches are more prone to developing health-related problems.

Being underweight can also cause serious health problems in older people. So keep the weight under the normal range to ensure better health.

What Is Healthy Eating?

As we age, our bodies require fewer calories and nutrient-packed foods high in vitamins, minerals, and other nutrients.

What Can Be Eaten?

• Fruits and vegetables.

• Whole grains like whole grain bread, oatmeal, and brown rice.

• Seafood, lean meat, poultry, and eggs.

• Fat-free or low-fat milk, almond milk.

• Drinks contain vitamin D and calcium.

• Nuts and seeds like beans and peas.

What Should Be Avoided?

• Foods with solid fats like margarine, butter, and lard.

• High-sugar drinks.

• Foods high in sodium are like consuming more salt.

What Are the Steps for a Healthy Eating Plan?

• Have controlled portion-sized food every meal.

• While eating outside, follow the portion size that is followed at home.

• Avoid watching television or other devices while eating.

• Chew the food properly and eat slowly.

• Refrain from having water in between meals.

• Get a prescribed diet chart from a healthcare worker or dietician for the patient’s body-specific requirements.

• Stick to the diet routine regularly.

• While buying packaged foods and drinks, check for the ingredients in them.

• You must have fresh food daily and avoid storing food in the fridge for long.

• Do not skip meals; get involved in some physical activities so that hunger arises.

• Try to have company while eating.

• If the patient cannot cook, get help from a local food provider.

How Important Is Physical Activity?

Physical activity is mandatory at any age. In older adults, it helps to keep them active and increases flexibility, strength, control, stability, and balance. This can prevent falls and improve symptoms of arthritis. Physical activity keeps an individual’s weight under control and also prevents chronic medical disorders like diabetes, hypertension, anxiety, and depression. It helps to lead a healthier and stronger life. In old age, it is advised to choose daily physical activities after a thorough medical checkup with a healthcare provider. Do physical activities that do not worsen the existing health problems but improve them. Some of the physical activities that can be done are:

• Aerobic activities.

• Activities to strengthen muscles.

• Activities to improve balance.

• Activities to increase flexibility.

• Multicomponent activities combine more than one type of activity.

When Should I Ask My Healthcare Professional About Being Active?

Physical activity was found to be important for maintaining and preventing chronic diseases. Many adults do not actively participate in physical activity, particularly in their old age. Healthcare professionals can play a significant role in encouraging such individuals to be active.

It was observed from a study that advice from healthcare professionals to older adults can increase their physical activity significantly. Their physical activity included either supervised exercise classes or home exercises.

• Healthcare professionals can advise those with chronic conditions like coronary heart disease, diabetes, and arthritis. It is generally recommended that these individuals practice physical activity to maintain their health.

• It has been noticed that older individuals have been advised to increase their physical activity for the past decade to improve their health. They can be advised to have regular follow-ups and set smaller attainable goals so that they can gradually increase their physical activity levels to achieve health and fitness.

• Individuals leading a sedentary lifestyle, are also advised physical activity. This can help in attaining overall health and fitness.

How Much and What Type of Physical Activity Do I Need?

Physical activity is essential for all age groups, and knowing what type of activity is required is essential. The type and amount of physical activity required may vary depending on the population group.

• Adults may need at least 150 minutes of physical activity that is of moderate intensity or 75 minutes of vigorous-intensity aerobic activity per week. Physical activity may be combined with both moderate and vigorous activities. The muscle-strengthening activities should be done for two or more days per week.

• Enhancing the minimum required physical activity may help get additional health benefits. These include improved individual fitness and reduced risk of chronic illnesses.

• Older adults require balanced training with aerobic exercises and muscle-strengthening exercises.

• Pregnant and postpartum women should practice at least 150 minutes of moderate-intensity weekly aerobic activity.

• Adults and individuals with chronic illnesses may practice general guideline recommendations and modifications if required.

• It is important to reduce sedentary time and increase physical activity. This helps achieve health benefits.

How to Protect Mental Health?

Old age comes with a lot of changes and challenges. Old people must deal with separation, loneliness, retirement, health problems, and financial issues. This can add a lot of stress to the mind and can make the person feel sad or depressed. These feelings should not be taken lightly and need to be addressed. It is very important to protect one's mental health along with one’s physical health. A few steps that can be taken towards it are:

• Stay in touch with family and friends and spend time with grandchildren.

• If the person’s family lives far away, join some social group of appropriate age and try to get a company.

• Get enough sleep. Lack of sleep can make a person irritable.

• Visit the doctor regularly for complete routine checkups. Share all the problems with the doctor openly.

• Join a walking group or laughter group in the morning.

• If a person is retired, joining a new hobby or social activity can keep them busy.

• Be surrounded by people who support and encourage one another.

• Spend time in prayer or meditation.

How Important Is it to Take Care of The Cognitive Health?

Many changes occur with increasing age. Maintaining cognitive health is important during those days. Different strategies have been found to improve cognitive health and prevent cognitive decline. These include:

• Regular physical activity and managing cardiovascular factors can help reduce cognitive decline. Regular physical activity improves and provides healthy cognitive aging.

• Diets like Mediterranean, Nordic, DASH, and MIND were found to lower the risk of cognitive decline and dementia. Vitamin B, iron, and other micronutrients, along with polyphenols, were found to help reduce cognitive decline. A whole diet that includes macronutrients and micronutrients was found to protect against heart diseases and was found to be effective against neurodegenerative diseases.

• It was noticed that individuals involved in social interactive activities were found to have better cognitive health.

• Cognitive training and brain fitness exercises were found to benefit cognitive health and if if practiced the effects may last for a decade or more.

• Involving with health coaching may provide physical, social, and emotional health benefits. This in turn helps to improve cognitive health.

• Taking care of lifestyle factors like stopping smoking habits, limiting alcohol consumption, stress management, getting good sleep, and avoiding anticholinergic medicines were found to help in having good cognitive health.

• Practicing meditation regularly was found to have a positive effect on cognitive health. It increased attention and memory and helped preserve brain structure and function, especially in aged individuals.

• Cognitive health can be maintained or improved by adopting a combined approach.

Conclusion:

Getting older involves changes in all realms of life, including the physical, mental, social, environmental, and sexual. However, the key to a successful life is enjoying and focusing on the positive changes and overcoming the problems of the negative changes. There might be times when one has decided to change toward healthy living but soon gives up, thinking it is too late. The good news is that there is always time to start anything good in life. Once you have taken steps towards disciplined and healthy living, persist. Take inspiration from people of the same age group and do well. Keep motivating one another. This can provide a much healthier and happier life; start by taking these steps today. Spend more quality time with loved ones.