Ageing Gracefully
What is ageing?
Aging is a gradual, continuous process of natural change that begins in early adulthood. During early middle age, many bodily functions begin to gradually decline. Around the age of 30 bone mass stops increasing. It is also said that after a certain age the brain no longer has the plasticity to learn many new things. Ageing is also described as it more as the process in which most of our functions begin to diminish rather than grow.
When do we start to age?
People do not become old or elderly at any specific age. Traditionally, age 65 has been designated as the beginning of old age. However, when a person becomes old can be answered in different ways:
- Chronologic age is based solely on the passage of time. It is a person’s age in years. Chronologic age has limited significance in terms of health. Nonetheless, the likelihood of developing a health problem increases as people age, and it is health problems, rather than normal aging, that are the primary cause of functional loss during old age. Because chronologic age helps predict many health problems, it has some legal and financial uses.
- Biologic age refers to changes in the body that commonly occur as people age. Because these changes affect some people sooner than others, some people are biologically old at 65, and others not until a decade or more later. However, most noticeable differences in apparent age among people of similar chronologic age are caused by lifestyle, habit, and subtle effects of disease rather than by differences in actual aging.
- Psychologic age is based on how people act and feel. For example, an 80-year-old who works, plans, looks forward to future events, and participates in many activities is considered psychologically younger.
How can we age gracefully?
Aging gracefully is not about trying to look like a 20-something — it’s about living your best life and having the physical and mental health to enjoy it.
Ageing is celebrated in our culture and it’s important to stay healthy so family and society can benefit from your years.
1. Be kind to your skin
Your skin is your body’s largest organ. If you treat it with care, it can better protect your body from the elements, regulate your body temperature, and provide sensation.
To keep it looking and functioning at its best:
- Wear protective clothing when outside.
- Avoid harsh cosmetic products and bleaching creams
- Stay hydrated.
2. Exercise
Regular exercise significantly lowers your risk of diseases, such as heart disease and cancer, and helps you retain your mobility longer. Exercise also lowers stress and improves sleep, skin and bone health, and mood. Active aerobic exercises are encouraged. Some examples of aerobic exercise include: walking, dancing, cycling. Muscle- and bone-strengthening exercises can be performed using weights or resistance bands.
3. Mind your diet
Healthy foods are the way to go when it comes to aging gracefully. It is recommended that one eats the following, fruits and vegetables, either fresh, frozen, or canned; lean protein, such as fish and beans at least three ounces of whole-grain cereals, breads, rice, or tubers every day healthy fats (vegetable oil, olive oil, fish oil).
Avoid using solid fats for cooking and use oils instead. Stay away from processed foods, refined sugars, and unhealthy fats. You should also keep your salt intake to a minimum to keep your blood pressure down. Avoid adding salt to diet when not necessary eg to ampesi/fufu.
4. Mental health matters
Being happy and keeping your stress down goes a long way in helping you live and age well.
To keep your mood elevated:
- Spend time with friends and loved ones. Meaningful relationships and a strong social network improve mental and physical well-being and longevity.
- Accept your age. There is evidence that people who maintain a positive attitude about aging live longer and may recover better from a disability. Aging is inevitable and learning to embrace it can make all the difference.
- Do things you enjoy. Taking the time to engage in activities you enjoy will only fuel your happiness. Spend time in nature, pursue a new hobby, volunteer — whatever brings you joy.
5. Stay physically active
Numerous studies have linked a sedentary life to an increased risk of chronic illness and early death. Some options to stay active are going on walks and hikes, taking trips for funerals, and participating in group exercise classes. Doing chores everyday like sweeping, or gardening are also helpful.
6. Lower your stress
The effects of stress on your body are vast, ranging from premature aging and wrinkles to a higher risk of heart disease.
There are a number of proven ways to relieve stress, including: exercising, getting adequate sleep, talking to a friend.
7. Quit smoking and decrease alcohol consumption
Smoking and alcohol have both been shown to cause premature aging and increase the risk of disease.
Quitting smoking isn’t easy, but there are resources available to help you quit. Speak to a doctor about how to quit. As for alcohol, limit your intake to the recommended amount to avoid health risks. That’s one drink per day for women and two drinks per day for men.
8. Get enough sleep
Good sleep is important for your physical and mental health. It also plays a role in your skin’s health. How much sleep you need depends on your age. Adults over 18 should aim for seven to eight hours of sleep every night. Getting enough sleep has been proven to: lower the risk of heart disease and stroke, reduce stress and depression, lower the risk of obesity, reduce inflammation, improve focus and concentration.
9. Find new hobbies
Finding new and meaningful hobbies can help you maintain a sense of purpose and keep you engaged throughout the course of your life.
Evidence shows that people who engage in hobbies and leisure and social activities are happier, experience less depression, and live longer.
10. Be compliant
It is important to take medications as instructed, especially with chronic conditions like hypertension and diabetes. Regular dental and eye appointments are also important to maintain optimum eye and dental health whilst ageing.
