Getting Older, but Staying Well
Life after sixty should be a productive and satisfying time. Getting older need not always mean poorer health. Many of the health problems that occur during old age and once thought to be a normal part of ageing can be prevented. Everyone knows that aging is a continuous process of change. It is imperative that we accept the inevitability of aging and try to adapt to it with the right attitude. Understand the challenges by keeping your mind and body healthy and active. Healthy aging means living a healthier and longer life. The signs of aging include a plethora of factors like wrinkles, memory loss, decrease in brain activity, susceptibility to chronic degenerative diseases like heart disease, osteoporosis, arthritis, cancer and Alzheimer’s condition. To maintain good health, we need to maintain our physical, mental and emotional well being.
The answer or solution to aging gracefully is to choose a healthy lifestyle that includes a balanced healthy diet and participate in regular exercise or activity. Scientists have always advised us to exercise. Regular activity is the best way to stay mobile and independent as we age. By improving coordination, balance and strength exercise reduces the risk of falls and fractures. Walking, swimming, cycling, gardening or dancing-any option is good. Walking if done regularly is one of the best forms of aerobic activity and carries the lowest risk of injury. Include flexibility training as well. Almost all aches and pains are the result of chronic muscle tension and stiffness of joints. Simple free hand exercises and stretching can prevent these by toning the muscles and keeping the joints lubricated. The best form of stretching exercise is yoga. Gentle forms of yoga with supervision are recommended. To relax your mind and better your mental activities it is important to regularly do yoga and breathing exercise or pranayam. Relaxation techniques, meditation techniques and adequate rest help to calm the mind of daily stresses. A mind that can thus concentrate and focus is able to be sharp and active to perform any kind of task. Joining group activities is a good way to make new friends.
Keep a healthy mind. It is a myth that old age always means that our brains do not function very well. It is true that some problems such as dementia, stroke and heavy use of alcohol can affect brain function, ageing itself do not stop our ability to learn. Learning new things actually exercises the brain and helps it stay younger. Learning a new skill includes new hobbies or trying out new recipes.
Regular health checks are necessary. Aches and pains or unusual symptoms are not just part of growing older. Always consult a doctor. It can be more successfully treated if it is found early.
Take a look at what you eat every day. Nutrition is now viewed as a tool not only in treating deficiencies but also as a defense against chronic diseases. Anti aging diet is not a diet to make you lose weight. It is a choice of foods that can supply proper nutrients, antioxidants and other compounds that contribute towards slowing down the onset of aging. Frequent and large consumption of saturated fats, transfat, starches, sugars, alcohol and smoking contribute to early aging. Good choice of foods will also help to maintain hormone equilibrium. Enjoy good healthy food. Include fruits and vegetables and avoid rich fatty foods in your diet. Try the low calorie varieties of the foods that you eat. To age well you need to live well.
Given below are a few dietary recommendations to promote longevity.
- Eat 3 to 4 helpings of vegetables and fruits. Choose deep colored vegetables and fruits like tomatoes, carrots, greens, oranges, berries, papayas and melons as they are rich in antioxidants and help to stimulate the immune system and protect the body from premature aging.
- Eat high fiber foods like whole grains, millets, sprouts, lentils, beans, nuts and seeds.
- Avoid snacking and late night eating. Reduce consumption of foods made from white flour or refined flour, sugar and packaged snacks.
- Reduce intake of saturated fats. Avoid or eat less of butter, full fat milk, cream, cheese and fatty meats. Use extra virgin olive oil or vegetable oils for cooking. Avoid margarine and vegetable shortening and products made from hydrogenated fats.
- Avoid or decrease consumption of animal proteins. Include more vegetable proteins from beans, nuts and soy.
- Ensure proper rest and sleep.
- Avoid smoking. It is never too late to give up smoking. It contributes to poorer heart and lung health, strokes and cancers. Take the help of a mental health professional to help yourself quit smoking if you feel you have had unsuccessful attempts.
- Older people take medication for medical problems. Used properly, medication can help a lot. If not, it can cause more health problems. Be careful with medication. If you take medication regularly, always check with your doctor that you still need to continue it. Whenever a drug is prescribed by a doctor, always ask if there is another way of treating the problem without drugs. Always inform the doctor what other medications you are taking for other conditions.
Even when you are no longer young, life can be rewarding. Put more effort into it to make it more healthy and fun.
Life at a later age can be rewarding, if the experience achieved is utilized properly. In many aspects, life can be enriched with physical, mental and spiritual well being.
