Healthy aging -
Thinking about and preparing for the future helps you to make the most of your later years, have greater control over your decisions, and maintain your health and independence for as long as possible. Considering your future needs makes it more likely for you to age in place and enjoy your later life in your own home on your own terms.
If you are thinking about retirement, are recently retired or want to consider changes you or a loved one may face in the future, Aging Well has tools and information to help.
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Healthy Aging CORE British Columbia. The knowledge hub connecting organizations that support and advance independent living for older British Columbians sign up. Recent News. READ MORE. Starting Feb. view all. As people age, muscle function often declines. Older adults may not have the energy to do everyday activities and can lose their independence.
However, exercise can help older adults maintain muscle mass as they age. This suggests that exercise may be able to prevent age-related decline in muscle function.
In addition to helping older adults live better, maintaining muscle mass can help them live longer. In another study , researchers found that in adults older than 55, muscle mass was a better predictor of longevity than was weight or body mass index BMI.
There are many ways to get started. Try being physically active in short spurts throughout the day or setting aside specific times each week to exercise. Many activities, such as brisk walking or yoga, are free or low cost and do not require special equipment.
As you become more active, you will start feeling energized and refreshed after exercising instead of exhausted. The key is to find ways to get motivated and get moving.
Making smart food choices can help protect you from certain health problems as you age and may even help improve brain function. As with exercise, eating well is not just about your weight. With so many different diets out there, choosing what to eat can be confusing.
The Dietary Guidelines for Americans provide healthy eating recommendations for each stage of life. The Dietary Guidelines suggest an eating pattern with lots of fresh fruits and vegetables, whole grains, healthy fats, and lean proteins.
Much of the research shows that the Mediterranean-style eating pattern, which includes fresh produce, whole grains, and healthy fats, but less dairy and more fish than a traditional American diet, may have a positive impact on health.
A study analyzing the eating patterns of more than 21, participants found that people closely following the Mediterranean-style pattern had a significantly lower risk of sudden cardiac death.
A low-salt diet called Dietary Approaches to Stop Hypertension DASH has also been shown to deliver significant health benefits. Studies testing the DASH diet found that it lowers blood pressure, helps people lose weight, and reduces the risk of type 2 diabetes and heart disease.
Yet another eating pattern that may support healthy aging is the MIND diet, which combines a Mediterranean-style eating pattern with DASH. Researchers have found that people who closely follow the MIND diet have better overall cognition — the ability to clearly think, learn, and remember — compared to those with other eating styles.
Try starting with small changes by adopting one or two aspects of the Mediterranean-style eating pattern or MIND diet. Several studies have shown that incorporating even a part of these eating patterns, such as more fish or more leafy greens, into your daily eating habits can improve health outcomes.
One study of older adults with frequent migraines found that a diet lower in vegetable oil and higher in fatty fish could reduce migraine headaches. Another study that followed almost 1, older adults over five years found that consumption of green leafy vegetables was significantly associated with slower cognitive decline.
If you are concerned about what you eat, talk with your doctor about ways you can make better food choices. Learn more about healthy eating and smart food choices for healthy aging. Getting enough sleep helps you stay healthy and alert. Feeling sick or being in pain can make it harder to sleep, and some medicines can keep you awake.
Not getting enough quality sleep can make a person irritable, depressed, forgetful, and more likely to have falls or other accidents. Sleep quality matters for memory and mood.
In one study of adults older than 65, researchers found that those who had poor sleep quality had a harder time problem-solving and concentrating than those who got good quality sleep. Another study , which looked at data from nearly 8, people, showed that those in their 50s and 60s who got six hours of sleep or less a night were at a higher risk of developing dementia later in life.
Poor sleep may also worsen depression symptoms in older adults. Emerging evidence suggests that older adults who were diagnosed with depression in the past, and do not get quality sleep, may be more likely to experience their depression symptoms again. More generally, a study found that older adults who did not sleep well and napped often were at greater risk of dying within the next five years.
Conversely, getting good sleep is associated with lower rates of insulin resistance, heart disease, and obesity. Sleep can also improve your creativity and decision-making skills, and even your blood sugar levels. There are many things you can do to help you sleep better, such as following a regular sleep schedule.
Try to fall asleep and get up at the same time each day. Avoid napping late in the day, as this may keep you awake at night. Research suggests that behavioral interventions, such as mindfulness meditation , can also improve sleep quality.
Quitting smoking at any age will:. One study found that among men 55 to 74 years old and women 60 to 74 years old, current smokers were three times more likely to die within the six-year follow-up period than those who had never smoked.
If you smoke, quit. Quitting smoking is good for your health and may add years to your life. One study of nearly , people demonstrated that older adults who quit smoking between the ages of 45 and 54 lived about six years longer compared to those who continued to smoke.
Adults who quit between the ages of 55 to 64 lived about four years longer. It is never too late to stop smoking and reap the benefits of breathing easier, having more energy, saving money, and improving your health.
Read more about how to quit smoking as an older adult. Like all adults, older adults should avoid or limit alcohol consumption.
In fact, aging can lead to social and physical changes that make older adults more susceptible to alcohol misuse and abuse and more vulnerable to the consequences of alcohol. Alcohol dependence or heavy drinking affects every organ in the body, including the brain.
A comprehensive study from the National Institute on Alcohol Abuse and Alcoholism shows that alcohol consumption among older adults, especially women, is on the rise. The researchers also found evidence that certain brain regions show signs of premature aging in alcohol-dependent men and women.
In addition, heavy drinking for extended periods of time in older adults may contribute to poor heart health, as shown in this study.
These studies suggest that stopping or limiting the use of alcohol could improve heart health and prevent the accelerated aging seen with heavy alcohol use.
In addition to being cautious with alcohol, older adults and their caregivers should be aware of other substances that can be misused or abused. Because older adults are commonly prescribed opioids for pain and benzodiazepines for anxiety or trouble sleeping, they may be at risk for misuse and dependence on these substances.
One study of adults age 50 and older showed that misuse of prescription opioids or benzodiazepines is associated with thoughts of suicide. Learn about the current U. guidelines for drinking and when to avoid alcohol altogether. If you or a loved one needs help with substance abuse or alcohol use, talk with your doctor or a mental health professional.
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Your heart rate at rest will stay about the same, but it won't increase during activities as much as it used to. These changes increase the risk of high blood pressure hypertension and other cardiovascular problems. With age, bones tend to shrink in size and density, weakening them and making them more susceptible to fracture.
You might even become a bit shorter. Muscles generally lose strength, endurance and flexibility — factors that can affect your coordination, stability and balance. Age-related structural 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. Medications, such as diuretics and iron supplements, and certain medical conditions, such as diabetes, also might contribute to constipation.
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.
In men, an enlarged or inflamed prostate also can cause difficult emptying the bladder and incontinence. Other factors that contribute to incontinence include being overweight, nerve damage from diabetes, certain medications, and caffeine or alcohol consumption. Your brain undergoes changes as you age that may have minor effects on your memory or thinking skills.
For example, healthy older adults might forget familiar names or words, or they may find it more difficult to multitask. If you're concerned about memory loss or other changes in your thinking skills, talk to your doctor. 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 cataracts.
Your hearing also might diminish. You might have difficulty hearing high frequencies or following a conversation in a crowded room. Your gums might pull back from your teeth. Certain medications, such as those that treat allergies, asthma, high blood pressure and high cholesterol, also can cause dry mouth.
As a result, your teeth and gums might become slightly more vulnerable to decay and infection. With age, your skin thins and becomes less elastic and more fragile, and fatty tissue just below the skin decreases.
You might notice that you bruise more easily. Decreased production of natural oils might make your skin drier. Wrinkles, age spots and small growths called skin tags are more common.
How your body burns calories metabolism slows down as you age. If you decrease activities as you age, but continue to eat the same as usual, you'll gain weight. To maintain a healthy weight, stay active and eat healthy. With age, sexual needs and performance might change.
Illness or medication might affect your ability to enjoy sex. For women, vaginal dryness can make sex uncomfortable. For men, impotence might become a concern. It might take longer to get an erection, and erections might not be as firm as they used to be.
You can't stop the aging process, but you can make choices that improve your ability to maintain an active life, to do the things you enjoy, and to spend time with loved ones.
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The knowledge hub Agnig organizations that support and advance independent living for agimg Albertans. This Healthy Aging Natural weight loss Body composition tracker site is an Halthy run by Healthy Aging Agng. Are you an older Albertan looking for information or assistance? Visit the helpline at www. Webinars, workshops, conferences, symposia, and other training and events relevant to healthy aging are listed by date and also indicated on a monthly calendar. Training modules and curricula, archived webinars, and other training resources are also available in the Resources section.
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die Volle Geschmacklosigkeit
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