Increasing life expectancy and improvements in longevity have ensured that we are facing the prospect of a burgeoning elderly population the world over. Medical advancements have resulted in decline in infectious diseases and in treatment of non-communicable diseases to help prolong lives and improve wellness.
Having healthy living practices, staying physically active and mentally agile can help you lead productive and healthy older lives. An American study published in the journal, the Archives of Internal Medicine, found that a 70-year-old person has a 54 per cent chance of reaching 90 if s/he does not smoke or have diabetes, has healthy weight and blood pressure, and exercises. This clearly demonstrates that health and wellness in old age is a directly related to lifestyle and living habits.
Here are some factors that are critical in improving health and wellness after 60:
Watch your plate
While the importance of healthy eating must never be underestimated, it becomes vital once you cross 60. Limit processed foods and foods rich in sugar. Eat a variety of foods rich in antioxidants. Lean meats and proteins such as chicken and legumes, fish rich in omega-3 fatty acids, calcium-rich dairy products and a variety of fruits and vegetables must be part of your daily diet. Our digestive system slows down as we age. Eating fibre-rich foods keeps the digestive system healthy. Also, consult with your doctors about the need to take calcium, vitamin D and magnesium supplements.
Stimulate your mind
Many studies suggest that regularly engaging in mind stimulating activities can help elderly people stay mentally sharp and reduce the risk of developing dementia and cognitive decline. Keep yourself engaged in reading, playing board games, crossword puzzles or Sudoku.
Find a new purpose
Elderly people often lose interest in life or feel purposeless after their children leave home. It is important for parents of all ages to retain a passion in life, something they can always look forward to even if their family and friends are not around. Finding a purpose in life is critical to the overall well-being of an elderly person. Learn to play guitar, join a book club, volunteer for an NGO, teach under-privileged neighborhood kids. It is never too late to find a purpose in life.
Join a support group
Social support groups for the elderly can put them in touch with a large number of similar people. Having similar objectives and purposes can not only offer emotional and psychological support but also provide them the right motivation. Join a support group of the elderly and find like-minded friends who can join you in your daily routine and new interests like walking, yoga, playing chess or cards, etc.
Get social
Ageing must not turn you into a recluse. We often observe elderly people, especially in India, cut themselves off socially and start spending time alone. Increasing number of nuclear families means that a large number of elderly parents are today staying alone with their children settled in different places. There is evidence that loneliness increases chances of depression and illness. This is why elderly people must make special efforts to stay socially active, keep in regular touch with relatives and be an active part of the community they live in. A Gallup poll conducted in 2011 suggested that senior citizens who were socially active were happier and were less likely to be stressed.
Be physically active and maintain healthy weight
Exercising daily is the key to long-lasting health. Get at least 30 minutes of exercise daily but make sure you do what is appropriate for you. It is important to choose an activity that you enjoy — walking, yoga, swimming — any mild aerobic exercise is critical for maintaining good heart health and flexibility.
