We all have family members and friends who are seniors. I’ve noticed that many of my aging loved ones are experiencing a variety of changes to their physical health. So, to better understand how growing older impacts the body, I did some research.
The Mayo Clinic provides a comprehensive overview of how healthy aging includes common physical changes which I have chosen to summarize and share with you here.
“You know that aging will likely cause wrinkles and gray hair. But do you know how aging will affect your teeth, heart, and (bones)? Find out what changes to expect as you continue aging — and how to promote good health at any age,” the article begins.
Cardiovascular Changes
As we age, our blood vessels and arteries begin to stiffen which makes our heart work harder. This can result in hypertension or high blood pressure.
To promote heart health the Mayo Clinic suggests the following:
- Include physical activity in your daily routine. Walking, swimming, appropriate gym workouts or other activities you enjoy will help seniors maintain a healthy weight and decrease the risk of heart disease.
- Eat a healthy diet. Opt for fruits, vegetables, whole grains, high-fiber foods, and lean sources of protein, like fish, and reduce or eliminate processed foods and those that are high in saturated fat and salt.
- Don’t smoke. Smoking is responsible for the hardening of the arteries and increases blood pressure and heart rate. If you smoke or use tobacco products, I strongly recommend you talk to your doctor about ways to help you quit.
- Manage stress. Stress takes a toll on the heart and mind. Consider ways to reduce stress like meditation, exercise, yoga, and talk therapy.
- Get enough sleep. Quality sleep is very important for the body to heal and repair itself, and that includes the repair of the heart and blood vessels. Seven to nine hours a night is the goal.
Changes to Bones, Joints, and Muscles
As a person ages, bones tend to shrink in size and density, making them weaker and more susceptible to fractures. Some people even get shorter with age, because of postural changes and gravity that reduces the disc space between vertebrae. Muscles usually weaken reducing endurance and flexibility which can impact coordination, stability and balance.
To promote bone, joint, and muscle health, consider following these guidelines:
- Get adequate amounts of calcium. The National Academy of Science, Engineering, and Medicine recommends at least 1,000 milligrams (mg) of calcium daily for adults. The recommendation increases to 1,200 mg daily for women age 51 and older and men age 71 and older. Dietary sources of calcium include dairy products, broccoli, kale, salmon, and tofu. If you find it difficult to get enough calcium from your diet, ask your doctor about calcium supplements.
- Get adequate amounts of vitamin D. The recommended daily intake of vitamin D is 600 international units for adults up to age 70 and 800 IU for adults over 70. Many people get adequate amounts of vitamin D from sunlight. Other sources include tuna, salmon, eggs, vitamin D-fortified milk, and vitamin D supplements.
- Include physical activity daily. Exercising, walking, jogging, climbing stairs and weight training can help build strong bones and slow bone loss.
- Avoid substance abuse. Avoid smoking and second-hand smoke as much as possible and limit the number of alcoholic drinks consumed. Check with your doctor about how much alcohol is safe to consume based on your age, gender, and overall health.
Digestive Changes
Constipation is common among older adults due to changes in the intestinal tract and other factors such as a lack of exercise, dehydration, certain medications, and a low-fiber diet.
To prevent constipation, you should:
- Eat a healthy diet and drink plenty of water. Choose fruits, vegetables, whole grains, and high-fiber foods, and limit fatty meats, dairy products, and sweet treats that may contribute to constipation.
- Daily physical activity helps. Regular physical activity can help prevent constipation.
- Don’t ignore the urge to have a bowel movement. Holding in a bowel movement for too long can result in constipation.
Urinary Tract Changes
The bladder loses some of its elasticity and weakens as we age resulting in more frequent urination and possibly incontinence. For men, an enlarged or inflamed prostate can cause difficulty emptying the bladder and incontinence. Other factors that can contribute to incontinence is obesity, nerve damage from diabetes, some medications, and caffeine or alcohol consumption.
To promote better bladder and urinary tract health:
- Use 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. If you're overweight, lose excess pounds.
- Don’t smoke. Enough said.
- Do Kegel exercises to strengthen pelvic floor muscles. Squeeze the muscles you would you use to stop passing gas. Try it for three seconds at a time, and then relax for a count of three. Work up to doing the exercise 10 to 15 times in a row, at least three times a day.
- Avoid bladder irritants. Caffeine, acidic foods, alcohol, and carbonated beverages can make incontinence worse.
- Avoid constipation. Eat more fiber and take other steps to avoid constipation, which can worsen incontinence.
Changes in Eyes and Ears
Aging consistently impacts how well we see and hear. To promote better eye and ear health:
- Schedule regular checkups. Follow your doctor's advice about glasses, contact lenses, hearing aids, and other corrective devices.
- Take precautions. Wear sunglasses or a wide-brimmed hat when you're outdoors and use earplugs when you're around loud machinery or other loud noises.
Oral Health Changes
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.
To promote better oral health:
- Brush and floss twice a day. This will help keep teeth, dentures, and gums clean and healthy.
- See your dentist regularly. Regular dental checkups will help maintain better oral health.
Changes in Skin
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.
To promote healthy skin:
- Be gentle. Bathe or shower in warm water using a mild soap and moisturizer.
- Take precautions. Use sunscreen whenever you are outdoors and wear protective clothing and wide-brimmed hats. Report any changes to your skin to your doctor or dermatologist.
- Don’t smoke. Smoking contributes to skin damage and wrinkling.
When you are spending time with senior loved ones in the New Year, please take a few moments to talk to them about their physical health. If you notice any issues, please encourage them to talk to their doctor about additional solutions other than those listed above.
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Source:
Mayo Clinic
