HEALTHY AGEING

By

DR Basant Rai V (Mrs)

MBBS, MPH, Australia

MEDICAL DIRECTOR

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Ageing and body changes

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How Our Bodies Age (And What You Can Do About It)

Aging is the natural wear and tear of the body's component parts. It's inevitable, and endlessly intriguing. While many age-related changes cannot be prevented, a lifestyle that includes exercise and a well-balanced diet will slow or minimize many problems related to aging

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Hair and Skin

Skin becomes less elastic Skin loses its strength Brown spots on the wrists and hands Fewer nerve endings and fewer blood vessels Fatty tissue layer is lost Skin thins and sags Skin is fragile and easily injured Folds, lines and wrinkles appear Decreased secretion of oil and sweat glands

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Hair and Skin

Dry skin develops Itching Increased sensitivity to heat and cold Decreased sensitivity to pain Nails become thick and tough Whitening or greying of hair Loss or thinning of hair Drier hair

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Muscolo skeletal changes

Muscles atrophy (become smaller) Decreasing strength Bones become brittle and can break

easily Joints become stiff and painful Gradual loss of height Decreased mobility

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Bony changes

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Nervous system changes

Vision and hearing decrease Decreased senses of taste and smell Reduced sense of touch Reduced sensitivity to pain Reduced blood flow to the brain Progressive loss of brain cells Shorter memory/ forgetfulness Slowed ability to respond Confusion/ Dizziness Changes in sleep patterns

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Respiratory changes

Respiratory muscles weaken

Lung tissue become less elastic

Difficulty in breathing

Decreased strength for coughing

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Digestive changes

Decreased saliva production Difficulty in swallowing Decreased appetite Decreased secretion of digestive juices Fried and fatty foods difficult to digest Indigestion Loss of teeth Decreased intestinal action causing

flatulence and constipation

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Psychological issues and aging

Older people must make many adjustments. Often these adjustments are handled

without any problem and the quality of life stays high.

Less often, people struggle, and in some cases experience stress that reduces their quality of life.

Older persons may feel afraid, confused, nervous or helpless. Generally, these reactions happen when there is a sudden and unusually negative change in the person’s life situation

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What you can do

Mental acuity- B vitamins and physical activity may help to reduce the risks of Alzheimer’s Disease

Vision- UV shielded sunglasses may reduce

risk of cataract Vitamin supplements- High levels of vit

C, E may help to maintain visual acuity

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What you can do

Bones- Peak bone mass occurs at age 35

Weight bearing exercises like walking, jogging or weight training may help to preserve bone

Muscles- Weight training exercises help slow age-

related muscle loss

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What you can do Digestive system- Eat fibre-rich foods. Women need 25 grams /day-about the

amount found in a cup of beans and a bowl of high-fibre cereals.

Men need 38 grams per day

Blood- Vitamin B12 fortified foods or supplements (after age 50) are recommended to help prevent anaemia, heart and neurological problems.

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What you can do

Heart and blood vessels - At least 30 minutes daily of brisk physical

activity- Eat more fibre rich foods such as oat meals to

help reduce blood cholesterol- - Get enough folate to reduce anaemia- - Limit salt to slow down blood pressure

increases- - Eat at least 2 servings of fish per day- - Skip or minimise unhealthy fatty foods

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What you can do

Skin Quit smoking- a cause of premature wrinkles Limit sun exposure; use sunscreen

Joints Strengthen leg muscles to help prevent

osteoarthritis of knees and relieve pain and symptoms

Apply heat to joints- or warm up with a range of motion exercises

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What you can do

Skin Quit smoking- a cause of premature wrinkles Limit sun exposure; use sunscreen

Joints Strengthen leg muscles to help prevent

osteoarthritis of knees and relieve pain and symptoms

Apply heat to joints- or warm up with a range of motion exercises

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Optimal Ageing

To a large extent, the manner in which we age depends upon our behaviors and the accumulation of habits held over the years.

While it is true that we all have to die of something, we do not want to spend our golden years battling a chronic illness.

What is optimal, and achievable, is to extend the number of optimally healthy years as we age.

This can be achieved through the Healthy Aging Model, which is discussed below.

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EXERCISE

We all know the importance of exercise, but how many of us really know what an impact it can make on our quality of life?

Researchers have shown that lack of exercise is one of the key predictors of mortality. Therefore, getting started in an exercise program can make a large difference in your life.

The more conditioned the brain is by way of exercise, the less stress hormones the brain produces.

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STRESS MANAGEMENT

Most of us have too much stress in our lives, and we know that too much stress can be a bad thing. What most of us don’t know is just how bad stress can be, particularly when considering the aging process.

High levels of stress can be toxic to the brain.  Researchers have found that stress causes cell

death in parts of the brain, How does depression and stress affect overall

health? Researchers found that co-morbid depression was associated with a significantly increased risk of death from heart failure, a risk that was reduced with the successful treatment of depression .

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SOCIAL SUPPORT

As the old song goes, “People who need people are the luckiest people.” Human beings are particularly social animals who seem to do best when interacting with others.

Maintaining adequate social contact might be particularly difficult with older people. Often, older people may lose their spouse, siblings, and longtime friends to death or illness. Children grow and move away. We retire from our jobs. Before we know it, our intricate network of social supports has withered away, leaving us isolated and alone.

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SPIRITUALITY Everyone possesses a spiritual component although

not everyone is religious.. Spirituality has been associated with health, and this may become particularly important as we age.

Spiritual practice can take many forms, from organized religious observation to more personal practices that help one gain access to a higher power or consciousness.

Some of the benefits of spiritual practice include: 1. Stress reduction, through “shifting” one’s sense of

burden or aloneness to something/someone greater than oneself.2. Physical/mental peace and calmness, through the repetitive and rhythmic nature of prayer, chanting, music, and meditation. 3. Community support and social connectedness.

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NUTRITION Healthy Eating Tips: Nutrition tips for seniors- Our nutrition changes as

we get older. The way our bodies digest food and absorb nutrients change as we grow old.

Calcium – Calcium is important for good bone health at any age, but it becomes even more important as we get older to reduce the risk of osteoporosis. Milk, cheese, and yogurt are the best sources of calcium. 

Vitamin D – Vitamin D also aids in bone health by protecting them from disease. The body makes Vitamin D when ultraviolet light hits the skin. Milk is another good source of Vitamin D.

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NUTRITION Iron - Iron deficiency is a frequent problem for people

over 50. Iron deficiency can also lead to anemia. Some sources of iron include; lean meat, poultry, beans and iron enriched cereal.

  Vitamin C - Vitamin C is just as important as iron

because it will enhance the body's ability to absorb iron. Some common sources of Vitamin C include; Fruits, fruit juices, and vegetables.

  Vitamin A – Vitamin A is good for the eyes and skin

and can be found in leafy green, yellow and orange vegetables.

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COGNITIVE TRAINING

Throughout our lifetime, it is vital to maintain an active and healthy brain. This is even more important as we age.

Just as we must continue to exercise to keep a healthy body, we must continue to exercise our brain to maintain its vitality.

As we age, we run a significant risk for memory impairment that can ultimately lead to dementing diseases such as Alzheimer’s disease

Therefore, it is important to keep our brains active and fit.