Guide to Healthy, Happy Aging

Healthy aging is not just about living longer; it is about living a graceful life for longer with balanced physical and mental health. 

 

 

Getting old is inevitable. While you cannot control your age, you typically face changes in all dominions of your life, from physical to mental, emotional, and more. There will be major transitions in life like retirement, physical and mental health challenges, kids leaving home, loss of loved ones, and even a loss of independence. 

 

Further, aging brings anxiety and fear to many of us. Like, what if I fall bedridden? What if I lose my spouse? Who will take care of me in my later stage, etc.? Many of these fears give rise to misconceptions about aging. But the fact is that aging makes you mentally stronger and more resilient than you may realize. The second half of your life brings you confidence, wisdom, patience, and learning to adapt to change, helps maintain physical and emotional health, and continues to thrive at all ages and situations. 

 

Dealing with changes at any age is difficult, but how we handle these changes and make ourselves happy is often the key to healthy aging. Balancing our loss with positive factors can make us stay healthy as we pass through every milestone of life.

 

When you start aging, it is important to know what physical and mental changes occur in your body. Here are some common bodily changes you may encounter: 

 

1.Your Bones may become brittle with age as they start to lose density. Low bone mass can cause a broken bone or osteoporosis. Breakdown of the joints may lead to inflammation, pain, and stiffness. Your posture may become more stooped, and you may start facing postural discomfort too.

 

2. As you age, the walls of the arteries of your heart tend to accumulate some fatty deposits and cholesterol called plaques and cause atherosclerosis (1). These plaques harden and narrow the arteries and reduce the blood flow to the heart, which is known as coronary artery disease (2). This is a major risk factor for heart attack.

 

3. As you grow old, your brain size, vasculature, and cognition change. With age, the size of your brain, particularly in the frontal cortex, shrinks. As your vasculature ages and blood pressure rises, the possibility of stroke and ischemia increases, and your white matter develops lesions (3). As a result, you may develop brain stroke, memory impairment, Alzheimer’s disease, etc. 

 

4.You may also face issues like constipation, digestive disorder, stomach pain, and nausea because your digestive tract slows down and does not contract properly.

 

5. With age, you may notice changes in your senses. You may experience hearing loss, dull vision, a decrease in the sense of taste, a sense of smell may weaken, and sensitivity to touch may also be reduced.

 

6. As you age, you may develop cavities at the root of your tooth. You may start having receding and bleeding gums. A dry mouth in older people causes bacteria to build up in the mouth more easily, leading to tooth decay.

 

7. Your skin loses elasticity with age and may start to sag and develop wrinkles.

 

There are several aspects that influence healthy aging. Some of these, like genetics, is not within our reach. But some outside factors like exercise, a healthy diet, and taking care of physical and mental health properly are within our reach. You can help yourself to manage your health, live independently, and maintain a quality life as you age.  In this article, we will comprehend the tips that can help you lead healthy and happy aging. 

 

You may encounter phases of joy and stress as you age. What is more important is to build up resilience and stay unaffected by the challenges.  You must learn to be grateful for every single nice thing that happens to you. You should take daily actions to deal with life’s challenges. 

Exercise and Stay Physically Active: 

  

 

Any exercise is better than none. Studies recommend that adults over 65 years of age should have 150 minutes of moderate-intensity workouts such as swimming or brisk walking in a week (4). Or you may have 75 minutes a week of vigorous-intensity workouts such as hiking, jogging, or running. It also recommends having muscle-strengthening activities twice a week. 

 

Exercising regularly can help you keep active, free from anxiety and depression, and a better cognitive function. It also helps manage chronic diseases like diabetes, heart disease, high blood pressure, breast and colon cancer, and osteoporosis. 

 

Having a healthy and balanced diet is crucial for good health, energy, and preventing illness. Research shows that the Mediterranean style of eating pattern has a positive impact on your health (5). The Mediterranean diet emphasizes fresh produce, whole grains, nuts, seeds, fruits, vegetables, legumes, fish, and lean meat. This diet is low on red meat, full-fat dairy products, and processed foods. 

 

This type of diet can help you live longer and protect against heart disease, cancer, Parkinson’s, and Alzheimer’s disease. 

 

 Getting enough sleep helps you stay healthy. Studies recommend that adults over 65 should get to sleep at least seven to eight hours each night (6). Not getting enough sleep can make a person irritable, depressed, and forgetful. Sleep quality is very important for memory and mood. People who have poor sleep quality have lesser problem-solving skills and concentration. These people are at a higher risk of developing dementia later in life. 

 

On the contrary, getting good sleep helps lower the risk of insulin resistance, heart disease, blood sugar level, and obesity. It can also reduce inflammation, stress, and depression. It improves your creativity, decision-making skills, focus, and concentration. 

 

Stay Socially Connected: 

 

It is often seen that interaction with loved ones and friends has numerous health benefits. Successful relationships and a strong social network can improve your mental and physical well-being and longevity. Social interaction brings positive feelings and decreases stress. 

 

Research also shows that older adults who keep on making new social contacts are associated with improved psychological well-being, fewer negative feelings, and higher levels of physical activity (7). 

 

If you do not have an active social life, then you must try to reconnect with old friends or make new ones. Some ways to stay socially active are to participate in group activities in your society, take a walk with a friend, join group exercise classes, or any other group that matches an interest of yours. 

 

Going to the doctor for regular health check-ups is vital for healthy aging. According to studies, getting regular screenings helps doctors discover complicated diseases like high blood pressure, diabetes, cancer, and cardiovascular diseases at an earlier stage when they would be most treatable (8). People who visit the doctor at regular intervals reported improved quality of health.

 

So it is advisable to visit the doctor at least once a year, depending on your health. You should take any medication prescribed to you by your doctor (doctors) only.

 

Older adults need to limit or avoid alcohol consumption, as dependence on alcohol affects every organ in the body, including the brain. In a study, it has been found that certain brain regions show signs of premature aging in alcohol-dependent men and women (9). 

 

Excessive drinking for extended periods in older adults may contribute to poor heart health (10). Too much alcohol can harm your liver and can result in cancer also. If you are an alcoholic and want to quit alcohol, then talk to your doctor or mental health professional for further help.

 

Like alcohol, smoking also affects almost every organ of your body. Smoking can increase the risk of cancer, heart attack, and lung disease. It also affects your blood circulation, sense of taste, and smell. So if you smoke, quit immediately. It is never too late to quit smoking and obtain the benefits of smooth breathing, having more energy, improving your health, and, more importantly, saving money.

 

Life tests you in many ways. Loved ones depart, health problems can mount up, and mental imbalances may occur.  But when you choose to be optimistic, grateful, and extend gratitude for every single positive thing that happens to you, your mind and body respond happily. Thinking positively about getting older and accepting it as it comes can extend your lifespan and turns you to stay hopeful and happy. If you see the glass as half full, it could play an even bigger role in living better and longer.