The number of older adults is increasing and will double in numbers by 2030 to about 71 million people. Poor health is not an inevitable consequence of aging. Older adults who practice healthy behaviors are more likely to live independently and incur fewer health-related costs. An essential strategy for keeping older adults healthy is preventing chronic diseases. Currently in the United States, heart disease is the number one cause of death for those ages 65 and older, with cancer coming in second.
While no known substance can extend life, there are many healthy lifestyle choices we can make to keep our bodies healthy and avoid illness and disability. Here are some tips:
- Have regular health check-ups. There are many important factors such as age, gender and family history that impact which exams and screens you need. For example, as we age it is increasingly important to have regular blood pressure and cholesterol checks, as well as vision and hearing exams.An initial colonoscopy should be done at age 50 with follow-up at the intervals the physician recommends. Starting at age 40, women should have an annual clinical breast exam and mammogram. Men should have prostrate exams on a regular basis. Regular dental exams are crucial in the prevention of tooth decay and gum disease as well as the detection of oral cancers. To view the CDC’s Check-Up Checklist go to: www.cdc.gov/family/checkuplist/
- Exercise regularly. Regular exercise can help prevent or delay the onset of certain diseases, help control chronic illness, and improve overall health. Try to get at least 2 hours and 30 minutes of moderate-intensity aerobic activity each week. Also incorporate muscle-strengthening activities at least 2 days a week. Maintain good flexibility by doing stretching exercises. Regular exercise can improve balance and help prevent falls.
- Eat a healthy, well-balanced diet. More than 40 different nutrients are required for good health and no one food supplies them all. Whole grains, fruits, and vegetables are important to help prevent cancer and reduce your risk for obesity and heart disease. You don’t need to radically change what you eat to be healthier. By adding more healthful foods to your diet and cutting back on foods with a high fat and/or cholesterol content, you can cut your risk of a heart attack, stroke and many other serious illnesses.
- Challenge yourself mentally. Activities that stimulate our minds, like crossword puzzles, reading, writing, and learning new things, help to keep our brains healthy. Staying engaged with the people around us and our communities plays an equally big part in staying mentally fit.
- Remember safety. As we age, our reflexes get slower, eyesight changes, and there is a greater risk of accidents and falls. Always wear a seat belt in the car and avoid driving at night or in hazardous conditions. Look around your home and check for safety hazards. Electrical cords or throw rugs could contribute to a fall. For everyone, making sure smoke detectors are in good working condition is essential.
- Keep emotionally and socially fit. Maintaining emotional, social, and intellectual fitness is crucial for healthy aging. Studies show that people who are socially and emotionally isolated have a shorter life with less quality. Stay involved with family, friends and neighbors and stay connected through volunteer work.
Sources: Center for Disease Control, National Institute on Aging, Beth Israel Deaconess Medical Center, American Federation for Aging, LifeWork Strategies (www.youradvocate.com), and Washington and Shady Grove Adventist Hospitals. The Health Tip of the Week is for educational purposes only. For additional information, consult your physician. Please feel free to copy and distribute this health resource.
