- Intrinsic ability comprises all the mental and physical capabilities that a person can draw upon. It includes their ability to walk, think, see, hear, and remember. The level of intrinsic ability is influenced by several factors, such as the presence of disease, injury, and age-related changes.
- Relevant environmental features refer to possible environments. These include the home, the community, and society at large. They also involve all the factors within them, such as the built environment, people and their relationships, attitudes and values, health and social policies, the systems that support them, and the services they implement. Being able to live in environments that support and maintain intrinsic capacity and functional capability is key to healthy aging.
Healthy aging: keys to living better for longer
It’s not just a matter of living longer, but of living as well as possible. The biggest challenge we face is not adding years to our lives, but making those years count. In this way, we allow ourselves to live fully active, independent, and happy lives.
Research has shown that there are specific strategies regarding diet, sleep, exercise, relationships, and preventive care that can improve our quality of life. These factors can help us avoid and prevent chronic diseases such as arthritis, asthma, diabetes, heart disease, hypertension, and chronic respiratory conditions. Below we will look at the most important ones.
Nutrition and diet
The body goes through significant changes as we age. So, our diet provides our body with the energy and nutrients it needs. Therefore, choosing the right foods helps improve health at every stage of life. It is recommended to drink plenty of fluids to stay well hydrated and eat healthy foods in the right amount, avoiding sugar and trans fats, refined foods, and additives.
Healthy meals should include:
- Lean protein (chicken, pork, seafood, eggs, legumes).
- Fruits and vegetables (of all colors).
- Whole grains.
- Milk products.
- Foods high in vitamin D and fiber, and low in fat and sodium.
Sleep Quality
Getting a full night’s sleep becomes a challenge for many older adults. We tend to fall asleep more shallowly and wake up more throughout the night, leading to chronic sleep deprivation.
Poor sleep can have profound negative effects on physical and mental well-being and is a major enemy of healthy aging.
A large body of research has conclusively linked sleep deprivation to poorer memory, increased disease, and shortened life span. Some of the most serious consequences of sleep deprivation include obesity, diabetes, heart disease and hypertension, mood disorders, and immune system dysfunction, among others.
Although it may seem difficult to get a good night’s sleep, there is a lot we can do to increase our chances of getting a good night’s sleep. For example:
- Avoid caffeine, nicotine, alcohol, and other stimulants that interfere with sleep.
- Eat light dinners, avoiding heavy meals at the end of the day.
- Don’t drink too much before going to bed so you don’t have to get up at night.
- Avoid taking a nap too late or making it too long.
- Do not exercise close to bedtime, as exercise stimulates the body.
- Maintain a consistent sleep schedule.
- Do not look at your watch or phone if you wake up at night.
- Create a consistent and conducive pre-sleep routine.
Exercise
It is no secret that daily exercise, combined with a proper diet, is very healthy for the body. Practicing physical exercise helps older people to stay active, independent, and mobile for longer while preventing the development of certain diseases.
Seniors with good levels of physical fitness show better decision-making, critical thinking, and planning skills. They also keep cognitive decline, memory loss, and dementia under control. That’s why exercise is essential for healthy aging.
You don’t have to become an Olympic athlete to achieve these benefits. Performing at least 150 minutes of walking or other aerobic exercise per week, 2-3 strength training sessions per week, and daily stretching and balance exercises is enough.
Preventive care
Prevention is better than cure. That’s why it’s important to have regular check-ups to make sure everything is in order. Especially if we notice something out of the ordinary, even if it’s just feeling a little more tired than usual.
“In medicine, the most notable achievements have come more often from prevention than from treatment, and I would venture to say that inoculation and immunization have saved many more lives than cure.”
-Martin Seligman-
Social and personal relationships
Staying socially active helps older people in many ways. According to the National Institute on Aging, research indicates that:
- Deep social relationships are associated with positive health biomarkers.
- Social well-being is associated with lower inflammation, which prevents problems such as Alzheimer’s, osteoporosis, arthritis, and cardiovascular disease.
- Social isolation is a strong risk factor for morbidity and mortality, especially among older adults.
- Loneliness is correlated with high blood pressure.
- Loneliness is a risk factor for depression.
Therefore, creating and maintaining positive relationships with family, friends, and colleagues is of vital importance. Volunteering for various organizations, going to a gym (preferably group classes), playing cards, going out for coffee with friends, and organizing dinners with family or acquaintances are some of the ways to maintain an active social life.
It is also important to maintain an active sex life. Sex not only helps you sleep better, as orgasms increase oxytocin levels and decrease cortisol, reducing stress and anxiety; but it also keeps us looking and feeling younger.
As we can see, applying these tips is essential to achieving well-being in old age. Therefore, it is never too early to start taking care of yourself. The good news is that it is not necessary to do everything at once. Introducing new habits every month can be a good start. Before you know it, your health and energy will have improved enormously.
