As we age, our bodies undergo wear and tear, raising our risk of injury and disease. We tend to slow down, become less active, and with hormonal changes, accumulate excess body fat around our midriffs. Visceral fat around our organs can fuel inflammation, damaging blood vessels, raising blood pressure and the risk of cardiovascular disease, and causing joint pain, body aches and fatigue, says Durban-based endocrinologist Dr Kumari Naidoo.
We also tend to consume more refined and processed foods and take more medicines, which can upset the microbiome of our gut, crucial for our immune system and overall wellbeing. “The cumulative effects of external factors such as pollution and chemical exposure can take a toll too, along with those from smoking or too much alcohol, and we tend to sleep less or more brokenly, and struggle with stress,” says Cape Town-based specialist geriatrician Dr Faheema Parker. “All these factors have been shown to contribute to inflammation and ill health.”
Take steps to counter this.
Protect your heart health
Blood vessels generally stiffen with age, forcing your heart to work harder to pump blood through them, and raising your risk of high blood pressure and other cardiovascular problems.
Boost your diet: “Enjoy plenty of vegetables and fruit of all colours, whole grains and legumes, lean protein and low-fat dairy,” says Randburg dietitian Estee van Lingen. Have healthy vegetable fats and oils (avocado, olive, canola, nuts and seeds), and cut right back on saturated animal ones (such as fat on meat, chicken skin and cheese) and trans fats (in processed foods), and on salt – it’s linked to high blood pressure.
Adjust your exercise: It’s one of the best ways to maintain a healthy weight and reduce your risk of cardiovascular and cerebrovascular disease, says Dr Parker. “Aim for 30 minutes of moderate intensity low-impact aerobic activity a day for five days a week that increases your heart rate and breathing but doesn’t strain ageing joints,” says Klerksdorp biokineticist Isabeau van Heerden. Think walking, swimming, water aerobics, dancing and cycling. “Even just 10 minutes twice a day can work.”
Protect your bones and muscles
Your bones lose density as you age, getting weaker and more prone to fracture, and muscles lose mass, affecting strength, flexibility, co-ordination and balance, and raising your risk of falls.
Boost your diet: Be sure to get enough calcium – about 1200 mg for women after age 50, and men after 70. “The main sources are dairy products, but other good ones include broccoli, sesame seeds, tinned salmon, sardines and pilchards, tofu and fortified foods,” says Van Lingen. You also require vitamin D for calcium absorption (600 IU a day until 70, then 800 IU). “You need 15 minutes a day of sun exposure (not wearing sunscreen on a specific area, such as arms or legs), even if it’s early morning or late afternoon sun, or have food sources of vitamin D, such as fortified foods, fatty fish, eggs, liver, yoghurt and cheese,” she says. “Protein intake, whether from plants or animals, is also very important to help prevent muscle loss, as is exercise.”
Adjust your exercise: Do weight-bearing exercise at least two days a week to strengthen muscle and bone and slow bone loss. Walk, jog, climb stairs or do weight-resistance training, says Van Heerden. Invest in light hand weights or rubber bands, or use your own body weight and do heel-raises, chair dips, standing side leg-lifts and wall push-ups. “It’s also important to get add balancing exercises when ageing, like balancing on one leg,” she says.
Protect your eyes
Good eyesight is vital to lower your risk of injuries from falls and driving accidents as you age, says Dr Parker. Many eye diseases have no symptoms until advanced, so have an eye exam annually after age 60. It can also pick up conditions you may be unaware of, such as diabetes, high blood pressure, heart disease, even some forms of cancer.
Boost your diet: A balanced diet (as above) will ensure your eyes get the nutrients they need to function properly, especially vitamins A, C and E, omega-3 fatty acids and zinc.
Adjust your exercise: Regular exercise has been shown to directly help with certain eye-related conditions such as glaucoma. It increases blood flow to the eyes, and aerobic activities (as above) have been found to help reduce the pressure inside your eyes, protecting the retinal ganglion cells.
Protect your brain
Your brain volume shrinks with age, which can affect memory and thinking ability.
Boost your diet: A heart-friendly diet (as above) can help your brain by improving blood flow and helping prevent strokes. Studies suggest the best brain foods to slow cognitive decline are green leafy vegetables, fatty fish, berries, walnuts and that morning cut of coffee or tea. Cut back on alcohol: even one drink a day has been linked with reduced brain size, and increasing to two may bring changes in the brain equivalent to ageing two years. Drink plenty of water, urges Van Lingen. It helps the brain function efficiently by supporting communication between brain cells, clearing out toxins and waste, and carrying nutrients. “Fluids that contain caffeine don’t contribute to the total fluid intake for the day and are dehydrating,” she says. “Drinks like herbal teas can be counted.”
Adjust your exercise: Regular aerobic exercise is associated with better brain function, lessening stress and depression, which affect memory, says Van Heerden. “Incorporate physical exercises that stimulate the brain, like doing figure 8s with each arm, touching opposite knees or toes.” Staying mentally active also helps you retain thinking skills and memory, so read, play word games, and take classes. Engaging in music, especially playing an instrument, has been found to help keep the brain healthy in older age. Doing things with others can be especially good for brain health: research suggests people with strong social ties experience less cognitive decline, while for those who are lonely, the risk of dementia can rise by 40%. “Evidence shows you can also reduce your risk of dementia by identifying hearing loss early, so going for hearing loss screening is advised,” says Dr Parker. “Also, always wear protective headgear when doing outdoor activities that can result in head injuries, such as cycling.”
Are supplements necessary?
As you age you may have trouble chewing, reduced appetite, lack of motivation to cook, and medical issues affecting your absorption of nutrients, says Van Lingen. Check with your healthcare provider that you are getting what you need from food, or ask about supplements, especially calcium, vitamin D, Vitamin B12, magnesium and zinc. Do not self-medicate.
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