Ageing Gracefully

Understanding ageing?

Ageing is a natural part of life. It happens to everyone, and it starts earlier than most people think. From around age 30, the body begins to slow down. Bones stop growing stronger, the skin starts losing its elasticity, and the brain may not learn new things as quickly as before. But growing older does not mean life has to become difficult. With the right lifestyle, you can age gracefully and continue to enjoy good health and happiness.

When do we start ageing?

There is no fixed age at which a person becomes “old.” In Africa, many communities respect elders from around age 60, but ageing happens in different ways:

  • Chronological age: This is simply your age in years. However, age alone does not determine health.
  • Biological age: This refers to how well your body functions. Some people in their 60s are strong and active, while others may feel weak and tired.
  • Psychological age: This is about your mindset. If you stay active, socialize, and have a positive outlook, you will feel younger than someone who isolates themselves and stops engaging in life.

How common is ageing-related health decline in Africa?

In Africa, life expectancy is increasing due to better healthcare and awareness. According to the World Health Organization (WHO), the average life expectancy in sub-Saharan Africa is about 64 years. However, many people suffer from preventable diseases like high blood pressure, diabetes, and arthritis, which make ageing more difficult. Many of these conditions can be prevented or managed with healthy habits.

How to age gracefully?

Growing older is a blessing, and taking care of yourself can help you enjoy your later years. Here are practical ways to stay healthy and active as you age:

Take care of your skin

Your skin protects your body, so it’s important to treat it well.

  • Avoid using harsh cosmetics and bleaching creams.
  • Drink plenty of water to keep your skin hydrated.
  • Wear protective clothing and use sunscreen when outdoors to prevent sun damage.
Keep moving – exercise regularly

Staying active helps prevent many age-related diseases, such as heart disease and arthritis.

  • Walk daily, even if it’s just around your house or compound.
  • Dance! Many African cultures celebrate life with music and dance—use this as an enjoyable form of exercise.
  • Do simple stretching exercises to keep your joints flexible.
  • Help with household chores like sweeping, gardening, or fetching water.
Eat a healthy diet

Your diet plays a big role in how well you age.

  • Eat more fresh fruits and vegetables.
  • Include protein sources like fish, beans, and lean meat.
  • Consume healthy fats such as olive oil and fish oil.
  • Reduce processed foods, refined sugar, and too much salt—especially in common foods like fufu, kenkey, and rice.
  • Drink plenty of water and avoid excessive alcohol.
Keep your mind sharp

Mental health is just as important as physical health.

  • Read books, play board games, or learn a new skill.
  • Spend time with family and friends to prevent loneliness.
  • Stay curious and continue learning, whether it’s a new language, craft, or technology.
Reduce stress and stay happy

Stress speeds up ageing and weakens the body.

  • Spend time in nature or practice deep breathing exercises.
  • Share your worries with a trusted friend or family member.
  • Engage in activities that bring you joy, like storytelling, farming, or singing.
Quit smoking and reduce alcohol intake
  • Smoking causes early wrinkles and increases the risk of many diseases.
  • Alcohol, if consumed in excess, damages the liver and weakens the immune system.
  • If you smoke, seek support to quit, and if you drink alcohol, limit your intake.
Get enough sleep

Lack of sleep can make you age faster.

  • Adults should aim for at least 7–8 hours of sleep each night.
  • Avoid too much screen time before bed.
  • Develop a bedtime routine—take a warm bath, pray, or read before sleeping.
Find new hobbies and stay engaged

Having a hobby helps you stay happy and fulfilled.

  • Join a community group, volunteer, or engage in traditional crafts like weaving or pottery.
  • Participate in cultural activities and celebrations.
  • If you have grandchildren, spend time with them and share your knowledge and stories.
Regular health check-ups
  • Visit the doctor regularly to check for conditions like high blood pressure and diabetes.
  • Take prescribed medication as directed, especially for chronic conditions.
  • Get regular eye and dental check-ups to maintain good vision and oral health.
Conclusion

Ageing is a journey, and with the right mindset and habits, you can enjoy a long, fulfilling life. Staying active, eating well, reducing stress, and staying socially connected can help you remain strong and independent. Celebrate your age, take care of yourself, and enjoy every stage of life!