HEALTHY AGEING
By virtue of self learning, extra reading and learning from older people experiences, I consider ageing biology as a continuum. Now, how to make it a smooth transition preserving quality of life along with is the question. This could be broadly classified into 6 domains of daily routine, namely, Food ;Lifestyle and activity; socioeconomic factors, medical actions, Exercise, Work. Putting up bullet points under these domains.
FOOD
Maintain a Balanced Diet: Consume a variety of nutrient-rich foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive processed foods, sugary snacks, and large portions. Stay Hydrated: Proper hydration is important for all bodily functions. Drink water throughout the day and consider foods with high water content, like fruits and vegetables. Limit Alcohol and Avoid Smoking: These have detrimental effects on your health. If you choose to drink, do so in moderation
ACTIVE LIFESTYLE
Get Enough Sleep: Aim for 7-9 hours of quality sleep each night. Establish a consistent sleep schedule and create a comfortable sleep environment. Manage Stress: Practice stress-reduction techniques such as meditation, deep breathing, yoga, or mindfulness. Chronic stress can negatively impact your health
SOCIOECONOMIC FACTORS
Socialize: Maintain social connections and engage in activities with friends, family, and community groups. Social interactions can positively impact mental and emotional well-being. Be mentally Active: Engage in cognitive activities like puzzles, reading, learning a new skill, or playing brain-training games. Keeping your mind active helps maintain cognitive function. Be Positive: A positive outlook on life can have a significant impact on your overall well-being. Practice gratitude and focus on the good aspects of life. Maintain Relationships: Nurture relationships with loved ones and cultivate new connections. Meaningful relationships contribute to emotional well-being. Find Purpose: Engage in activities that give you a sense of purpose and fulfilment, whether it's volunteering, pursuing a hobby, or helping others.
MEDICAL ACTIONS
Schedule regular check-ups with your doctor to monitor blood pressure, keeping sugar and weight under control and so on, catch potential issues early, and manage any chronic conditions. Protect Your Skin: Use sunscreen, wear protective clothing, and avoid excessive sun exposure to prevent skin damage and reduce the risk of skin cancer. Get your vaccinations such as flu shots, pneumonia, hepatitis and shingles prevention well in time. Nasal saline mists to avoid accidental nose bleeds. Regular visits to dentists is highly recommended. Also, eye test and calibration of hearing aid is very helpful to maintain cognition. Good hygiene practice right from young ages may help prevent infections. Safety from accidents by keeping your living space well-lit, clutter-free, and equipped with safety devices like handrails and nonslip mats.
Most Important, maintain a long term relationship with Family and elderly care specialist trained to offer acute and chronic care to your ailments who is just a call away.
EXERCISE
Stay Physically Active: Regular exercise can help improve muscle strength, balance, flexibility, and overall cardiovascular health. Aim for a mix of aerobic activities (e.g., walking, swimming) and strength training.
WORK
Do not retire from work or take up volunteer jobs. One must have productive and fulfilling reasons to get out of bed each morning. Look forward to bright next morning.
Aforementioned that healthy ageing is a holistic approach that involves physical, mental, and emotional well-being. Make gradual, sustainable changes, know your body and listen to your body's needs. Do consult your doctor before making significant lifestyle changes.
Dr Akshat Khandekar
Family and Geriatric Medicine
Bhopal