Updated on September 25th, 2022
Growing Old
Who wants to die early? No one. Every one wants to live as long as possible, but yet fears the old age. It is because old age comes with its problems. Incidentally, there is no definite age when you are termed as] old. Officially too, there is no defined age for being considered old.
In the process of ageing, one really does not realise that when he has grown old. Practically speaking, you are as old as you think and feel and not as old as you look. The feeling of becoming old comes when one starts observing changes like wrinkles and sagging skin, shrinking body due to loss of muscle mass, greying/balding of hair etc.
As you grow old, certain age related ailments, life style diseases and sickness etc will may visit you as unwelcome guests which you cannot avoid. So accept them as a hard reality, look after them and be prepared to cope up with them effectively.
Take Aways
–you are as old as you think and not as old as you look.
-Age-related diseases may visit you as you grow old. So, be positive and accept them. Your Positivity will help you get over them.
What You Can do to cope up with Ageing
Give Highest Priority to Nutrition
1. You are what you eat. Concentrate on vegetables, fruit, legumes, beans, whole grains, nuts and fish. Aim for at least five servings of fruits & vegetables each day.
2. Make your meals nutrition-dense. Pack as much nutrition into each meal as possible by concentrating on a diet which gives you maximum nutrition with less calories. Include ‘Super Foods’ in your meals. It is the most important factor for 50 plus. A Wholesome Breakfast can be a good way to start the day to get the essential vitamins and minerals and required amount of fibre. As a fifty plus, never miss your Breakfast. Consume foods rich in Omega 3 fatty acids.
3. Add more Proteins, Vitamin B12, B6, Calcium, Folate and Vitamin D to your meals, the natural way. They are essential to slow muscle loss, keep the bones strong and to slow cognitive decline. Even mild deficiency of Vitamin B12 can put older adults at risk for dementia.
4. Avoid Dehydration at all cost. Always stay hydrated as dehydration causes tiredness, dizziness and constipation.
Take Aways
–Include maximum ‘Super Foods’ in your meals.
–Have at least five to seven servings of fruits & vegetables each day.
-Never miss your Breakfast. It is The most important meal for 60 plus.
– Consume food containing all essential vitamins and minerals.
Working Out/Exercise comes next
Exercise will keep you Young. Regular exercise improves your overall health and longevity. It speeds up your metabolism and help you lose weight and build up muscle and bone mass.
Include Aerobic activity. Moderate intensity exercises such as walking, swimming or cycling get your heart pumping and are easy to perform. These will build up endurance, improve lung and heart health, stamina and benefit the circulatory system.
Undertake Strength training. It helps build muscles and bone density and also improves the functional fitness. Older adults should start with the exercises using their own bodyweight like Squats, Push-ups, Sit-ups etc and build up on it subsequently.
Do Stretching. It keeps the body flexible and helps in continuing doing everyday tasks with ease. Yoga is a very safe and useful stretching exercise which is ideal for fifty plus.
Duration of Exercise. At least 150 minutes of aerobic activity, strength training and stretching exercises (all put together) every week is recommended.
Take Aways
-Be regular in exercising. It will keep you active and healthy.
–Your exercise regime must include aerobics, stretching and strength training, as per your capacity.
Boost your Mental Health
Remember that mental health has an impact on physical health and vice versa. Stimulate your brain by undertaking activities like crossword puzzles, playing cards, building your vocabulary, learning new skill, painting, playing music etc. Always keep Learning something new. Learning builds your brainpower, keeps you sharp and extends your life. Every time you learn something, your brain grows new cells. It will always keep you young, no matter what your age is. Your experience, knowledge and wisdom will decay if you don’t boost it by continued learning.
“Anyone who stops learning is old, whether at 20 or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young.”
Henry Ford
Make yourself Emotionally Strong
Keep your mind in check. Your mind is generally engrossed in unwanted thoughts, mostly concerning regrets of the past or fear of the future, which adversely affects your physical, mental and emotional health. Always try to be Positive. See the glass half-full rather than half-empty. Be grateful for what you have than feel bad about what you don’t. Stop Worrying and Control your Stress. Practise Meditation. It pacifies your mind and helps in managing stress.
Find a Purpose and meaning in life
One of the important challenges in the golden period is finding purpose and meaning in life. Having a clear purpose of life is the key to achieving contentment and eventually peace of mind. Embrace Spirituality. Spiritual People have a clear purpose which makes their lives meaningful. They are clear on: “Why am I here?” and “What kind of Impact do I want to make in the world?”
Socialise
Socialising with like-minded people keeps you young and adds to the quality of your life. It makes your life worthwhile and enjoyable. If you do not have many friends in near vicinity, using social media is a good alternative. You can always find and connect to people of ‘your type’ just with a click on your computer or smartphone.
Make yourself useful to others
Volunteer and be of service to someone. With your experience and inclination you can always find areas in which you can be of help to others. Consider activities like coaching and mentoring to help others. Even simple things like participating in activities of your resident welfare associations will make you feel better.
Get a Good Sleep
We generally under-estimate the importance of a good night sleep. Getting a good sleep is as important as healthy diet and exercise, if not more. Both quantity and quality of sleep are important. If you want to improve your overall health (physical, mental and emotional), a good night’s sleep is of utmost importance. Lack of sleep can have serious health problems. Healthy sleep habits can make all the difference between good rest and restlessness. You can get a plenty of tips on how to get a good sleep on the web.
Monitor your Life Style
Maintain a good balance between productive engagements and leisure. Find time for your Grand Children, hobbies & pastimes. Be socially active, move more and stay physically active. Try and achieve ideal weight. Alcohol, if at all, should be consumed in moderation. A healthy person age 65 or older should drink no more than seven alcoholic drinks in a week, or three drinks in any given day. Don’t neglect yourself. Get regular medical check ups.