As you get older, there are a few things you may experience. We recommend a few steps you can take to promote good health at any age.
Heart Health
As you age, the most common change in the cardiovascular system is stiffening of the blood vessels and arteries, causing increased workload to the heart. You may be at risk of high blood pressure and other cardiovascular problems.
AAA T.L.C. Recommends:
- Physical activity is key. Walking, swimming or other activities you enjoy. Staying active can help you maintain a healthy weight and lower your risk of heart disease.
- Eat a healthy diet of vegetables, fruits, whole grains, high-fiber foods and lean sources of protein, such as fish. Limit foods high in saturated fat and salt.
- Don't smoke. Smoking contributes to hardening of your arteries and increases your blood pressure and heart rate.
- Manage stress as it can take a toll on your heart. Take steps to reduce stress, such as meditation, exercise or therapy.
- Get enough quality sleep. This plays an important role in the healing and repair of your heart and blood vessels. 7-9 hours is the goal.
Bone, Joint and Muscle Health
With age, bones tend to shrink in size and density, weakening them and making them more susceptible to fracture. Muscles will lose strength, endurance and flexibility. These factors can affect your coordination, stability and balance.
AAA T.L.C. Recommends:
- Get adequate amounts of calcium. Daily intake is recommended at 1,000 mg for adults. Increase that to 1,200 mg daily for women age 51+ and men age 71+. Dietary sources of calcium: dairy products, broccoli, kale, salmon and tofu.
- Get adequate amounts of vitamin D. Recommended daily intake is 600 IU for adults up to age 70 and 800 IU for adults 70+. Adequate amounts of vitamin D can be obtained from sunlight. Other sources: tuna, salmon, eggs, vitamin D-fortified milk and vitamin D supplements.
- Include physical activity in your daily routine. Weight-bearing exercises, such as walking, jogging, tennis, climbing stairs and weight training can help you build strong bones and slow bone loss.
- Avoid substance abuse. Avoid smoking and limit alcohol. Ask your doctor about how much alcohol might be safe for your age, sex and general health.
Digestive System
Age-related changes in the large intestine can result in more constipation in older adults. Other contributing factors include a lack of exercise, not drinking enough fluids and a low-fiber diet.
AAA T.L.C. Recommends:
- Eat a healthy diet, including high-fiber foods, such as fruits, vegetables and whole grains.
- Limit high-fat meats, dairy products and sweets, which might cause constipation. Drink plenty of water and other fluids.
- Include physical activity in your daily routine. Regular physical activity can help prevent constipation.
Bladder and Urinary Tract
Your bladder may become less elastic as you age, resulting in the need to urinate more often. Weakening of bladder muscles and pelvic floor muscles may make it difficult for you to empty your bladder completely or cause you to lose bladder control (urinary incontinence).
AAA T.L.C. Recommends:
- Go to the toilet regularly. Consider urinating on a regular schedule, such as every hour.
- Slowly, extend the amount of time between your toilet trips.
- Maintain a healthy weight.
- Don't smoke. If you smoke, ask your doctor to help you quit.
- Do Kegel exercises. To exercise your pelvic floor muscles, squeeze your pelvic muscles together. Try it for 3 seconds at a time, and then relax and count to 3. Work up to doing the
exercise 10 to 15 times in a row, at least 3 times a day.
- Avoid bladder irritants. Caffeine, acidic foods, alcohol and carbonated beverages can make incontinence worse.
Cognitive Health
Your brain undergoes changes as you age that may have minor effects on your memory. Healthy older adults might forget familiar names or words, or they may find it more difficult to multitask.
AAA T.L.C. Recommends:
- Include physical activity in your daily routine, increasing blood flow to the whole body, including your brain. Regular exercise is associated with better brain function.
- Eat a heart-healthy diet, which will benefit brain function. Focus on fruits, vegetables and whole grains. Choose low-fat protein sources, such as fish, lean meat and skinless poultry. Abstain from too much alcohol, it can lead to confusion and memory loss.
- Staying mentally active may help sustain your memory and thinking skills. Reading and word games stimulate the brain.
- Social interaction helps ward off depression and stress, which can contribute to memory loss. Consider volunteering at an animal shelter, or the local YMCA.
- Follow your doctor's recommendations to manage cardiovascular risk factors, such as, high blood pressure, high cholesterol and diabetes. These factors may increase the risk of cognitive decline.
Eye and Ear Health
With age, you might have difficulty focusing on objects that are close up. You might become more sensitive to glare and have trouble adapting to different levels of light. Aging also can affect your eye's lens, causing clouded vision or cataracts.
AAA T.L.C. Recommends:
- Follow doctor's advice about glasses, contact lenses, hearing aids and other corrective devices.
- Wear sunglasses or a wide-brimmed hat when outdoors.
- Use earplugs when around loud machinery or other loud noises.
Oral Health
Your gums might pull back from your teeth. Certain medications can cause dry mouth. As a result, your teeth and gums might become slightly more vulnerable to decay and infection.
AAA T.L.C. Recommends:
- Brush and floss your teeth twice a day.
- Schedule regular checkups.
Healthy Skin
With age, your skin may become thin and lose elasticity, becoming more fragile. You may bruise more easily. Decreased production of natural oils might make your skin drier. Wrinkles, age spots and small growths (skin tags) are more common.
AAA T.L.C. Recommends:
- Be gentle. Bathe or shower in warm water. Use mild soap and moisturizer.
- Take precautions. When you're outdoors, use sunscreen and wear protective clothing. Check your skin regularly and report changes to your doctor.
- Don't smoke. If you smoke or use other tobacco products, ask your doctor to help you quit.
- Smoking contributes to skin damage, such as wrinkling.
Maintain a Healthy Weight
Your Metabolism slows down as you age. If you decrease activities, but continue to eat the same as usual, you'll gain weight. To maintain a healthy weight, stay active and eat healthy.
AAA T.L.C. Recommends:
- Include physical activity in your daily routine.
- Eat a healthy diet. Choose vegetables, fruits, whole grains, high-fiber foods and lean sources of protein, such as fish. Limit sugar and foods high in saturated fat.
- Watch your portion sizes.
