How To Age Healthily

People are living longer than ever thanks to medical advances and public health measures. The goal for living is not only to live longer, but more and more to live well. Successful aging includes avoiding illness, maintaining function -both physical and cognitive - and remaining socially engaged.

Our increasing success in avoiding death due to infectious diseases and early cardiovascular events, we are now more challenged by neurological degenerative processes, such as declines in mobility and cognition, which become more common in older age. Although we don’t yet have medications that can delay or reverse neurological decline, there is plenty of evidence that simple measures can maximise a healthy, functional long life, even with the onset of illness.

 

As ageing is a continuous process, the time to begin health practices to promote healthy ageing should start as early as possible for the maximum benefit, but it is never too late to start.

 

Excercise

Hippocrates had the answer in 450 BC: “All the parts of the body which have a function if used in moderation and exercised in labours in which each is accustomed, become thereby healthy, well developed and age slowly; but if unused and left idle they become liable to disease, defective in growth  and age quickly.” Research ever since continues to show that regular exercise can increase life expectancy and have positive benefits on the cardiovascular system, including improving blood pressure, the respiratory system, bone health, diabetes, mood, sleep, cognition and the possible prevention of some types of cancer.

What is the right amount of exercise? The easiest answer is as much as is possible and safe for each person. If you are just starting to exercise after years of being fairly inactive, it is important to increase the level of exercise gradually to avoid injury. Even older patients can benefit from supervised exercise programs. The Australasian and New Zealand Society for Geriatric Medicine recommends at least 30 minutes of exercise five days per week if possible, and exercises focusing on resistance and flexibility twice per week. , Exercise must become a continuing habit to achieve the benefits, otherwise hard-earned fitness will be lost.  

Our balance is likely to decline as we get older, increasing the risk for falls and injury. Exercises, such as Tai Chi, which can improve balance, can decrease these risks. Aerobic activities, such as walking and cycling, contribute to cardiovascular fitness, which is very important, but may not contribute to falls prevention, demonstrating the need to engage in different forms of exercise.

 

Diet

A healthy, balanced diet is also an important part of maintaining health, and avoiding illness. There is no evidence, however, that any particular supplements on top of a balanced diet, provide any benefit in preserving physical or cognitive function. Although vitamin supplements may not cause harm, they can be costly without providing benefit. Vitamin B12 is important to normal neurological function, but may be difficult to replace with tablets due to poor absorption, and should be replaced by injection from your general practitioner if found to be low. Ensuring that your folate and thyroid function are normal through simple blood tests can also ensure that your physical and cognitive function will not deteriorate due to deficiencies that can easily be remedied.

 

Excercising the mind

There has been increasing interest in trying to preserve cognitive function, but we are still trying to understand the complex functions of the brain and the causes of cognitive decline. Although cognitive stimulation appears to be important, this probably needs occur in the decades prior to old age, before the process of deterioration is occurring. Efforts to actively engage in brain training may improve the ability to carry out a particular task that is practiced, such as math or word puzzles, and may slightly improve general cognition in the short term. This brain training does not, however, seem to have a long-lasting and general benefit to function. It is fine to participate in these activities if you enjoy them, but you should not feel that if you don’t that you will be losing any benefit. Continuing any hobbies and social activities that you enjoy is certainly beneficial to mood and overall wellbeing.

 

Get the help you need

Prior to beginning exercise, if you have not been active, it is advisable to discuss your plans with your doctor and get specific recommendations taking into account your current medical status. It may be beneficial to start with a supervised program; a professional trainer or physiotherapist can help you develop a safe and effective program for you. Dietitians, occupational therapists and other health professionals may also help you improve your health and functional status.

If you are older and becoming concerned about your cognition or physical function, your general practitioner might refer you to a geriatrician. Geriatricians are specialist physicians who will take a holistic approach to your medical and cognitive status. They can perform comprehensive medical and cognitive assessments, and help you maximise your medical and functional status. If you are having difficulty overcoming the physical effects of medical problems or injuries, assessment by a rehabilitation specialist may help you develop a treatment program to overcome those issues.  This team of health care professionals is available to help you to enjoy a long, healthy life.