As we journey through life, we encounter a host of experiences and challenges that shape who we are. One of the most significant of these is the ageing process, which affects us all to varying degrees. While some aspects of ageing are beyond our control, we can take steps to maximise our health and wellbeing as we grow older.
Ageing is a natural process that requires attention and management. Our body begins demanding attention from us as we age. Before an illness or disease becomes unmanageable, it is important for us to listen to our body and ensure that we age gracefully. Ageing is a normal part of life, but it needs attention too. I take this opportunity to inform you about 5 simple points that will take care of 80% of ageing issues and prevent illnesses or deterioration of existing medical conditions, small simple things with big impact. The below points don’t promise longevity but promise to add life to the years that we live.
- Active Ageing
Active ageing is a very simple definition which means growing old gracefully, ensuring a healthy body and mind which includes our physical, mental, emotional, and spiritual well-being. Being independent is one of the virtues that we all crave and so do the elders. The attention to healthy ageing should start young. It’s never too late to start taking care of our health. Any small positive intervention at any age adds value to enhance the quality of life.
Maintaining an active lifestyle and cultivating a positive mindset are important for our physical and mental well-being. Eating right, regular exercise, practising religious and spiritual routines gives calmness to our minds. Meeting friends and relatives nurture our minds where we learn and impart knowledge, creating emotional bonds to help each other. One of the reasons that humans are called social animals; we thrive with others, but we deteriorate alone.
- Routine Health Check-Up
A very important yet ignored activity of the year. It’s our report card as to how we have taken care of our bodies in the past year. This is usually ignored because we humans are mostly in denial. “I cannot get sick, nothing is wrong with me, and nothing will go wrong with me”. Our body is so resilient that it does not let us feel sick till it’s too late. It compensates and overcompensates by giving us subtle signs hoping that we will pay attention and correct it, but in case there is no intervention from us, it goes on to harm our body more and more till the symptoms become very evident that we can no longer ignore the symptoms and we have to seek help.
Annual health check-ups don’t have to be time-consuming or expensive. We should focus on doing the basic parameters first and then deep dive into the parameters which are out of range. This approach is convenient, cheap and non-tiring. As we grow older, say 65 +, these basic parameters should be repeated every 6 months and after 75 every 3 months. As the human body ages, the impact of small changes in our body is larger hence an eye on basic health regularly is very important.
- Focus on Hydration:
Hydration is a crucial but often overlooked aspect of healthy ageing. As we age, our body’s ability to retain water decreases, making us more prone to dehydration. Dehydration can lead to various commonly occurring conditions in the elderly, such as urinary tract infections, constipation, electrolyte imbalance leading to giddiness, and falls. Additionally, dehydration can cause fatigue, confusion, and other cognitive impairments, making it essential to maintain adequate hydration levels throughout the day.
Drinking enough water throughout the day can help prevent these conditions and improve overall health and well-being. It’s recommended that adults should drink at least eight glasses of water a day (apart from conditions that require to restrict water). Apart from water, seniors can also include hydrating foods such as fruits, vegetables, and soups in their diet.
Staying hydrated is a simple and cheap intervention that can significantly improve the quality of life for seniors. By paying attention to our hydration levels and ensuring we are drinking enough water and other fluids, we can prevent dehydration and associated health conditions, and maintain our physical, mental, and emotional well-being.
- Maintain a Healthy Sleep Routine
Maintaining a healthy sleep routine is an essential aspect of healthy ageing. Sleep plays a vital role in regulating our immune system, repairing damaged tissues, and consolidating memories. As we get older, it’s common to experience changes in our sleep patterns, which can make it more difficult to fall asleep, stay asleep, or wake up feeling rested.
To maintain a healthy sleep routine, it’s crucial to establish a regular sleep schedule. Going to bed and waking up at the same time every day helps regulate the body’s internal clock and improves the quality of sleep. It’s also essential to create a relaxing sleep environment by keeping the bedroom quiet, cool, and dark. Avoiding caffeine and alcohol close to bedtime and limiting daytime naps can also help improve the quality of sleep.
Inadequate sleep can also lead to depression and anxiety, so it’s essential to prioritise good sleep habits. Therefore, it’s important to make sleep a priority and establish healthy sleep habits to improve overall health and well-being as we age.
- Preventable Conditions to Watch Out For
Preventable conditions are common in both the very young and the very old. Falls, dehydration, urinary tract infections, and constipation are some examples of such conditions.
- Falls are a significant cause of injury and a leading cause of hospitalisation in the elderly. Various factors like weak joints, neuropathy, balance issues, and environmental hazards contribute to falls. Fall risk assessment is a very important tool in management of seniors that can identify the potential dangers and provide easily available solutions that can be implemented or practised easily.
- Dehydration is another significant concern in the elderly due to various reasons like decreased thirst sensation and incontinence. Adequate water intake is essential for regulating body temperature, washing out toxins, and preventing urinary tract infections, constipation, and electrolyte balance. Consumption of a minimum of 3-4 lit of per day is necessary, except when it’s been instructed by doctors to reduce water intake for specific conditions.
- UTIs are also common in the elderly, primarily due to poor hygiene and decreased water intake. A urine routine test once a month should be part of the regular monitoring regime for the elderly.
- Constipation is another easily preventable condition in the elderly. Adequate water intake, physical activity, and a fibre-rich diet are simple yet effective preventive measures.
Live and Age Gracefully
We are a gift of nature and nature will treat us the way we treat ourselves. Give the importance that our BEING deserves. Inspire yourselves and inspire people around you to take care of this precious gift, “US”. Bring in small positive changes to have a big impact on your health. It’s your responsibility to take care of yourself as others have their own health to take care of.
LIVE ALIVE!