5 Ways To Remain Healthy Whilst Growing Older

Declining health is something which, unfortunately, many people see as an inevitable byproduct of getting older.

But while it’s true that our bodies do change as we age, and certain health problems do become more of a risk, it’s no reason to cast down your arms and accept defeat.  

Looking after your health during middle age and beyond is no less important than it is during your younger years; and making healthy decisions will still have a significant, positive influence on your well-being and quality of life, no matter what age you are.

For those approaching their later years, here are five key practices worth keeping in mind to help you stay in good shape and offset health problems:

Get Your Numbers Checked Regularly

Taking care of your heart is of course important throughout life, and not just in old age. Lifestyle, as we’ll go on to discuss, has a pivotal role in this: but as you get older, knowing your numbers does too.

One dangerous characteristic of high blood pressure is that it doesn’t cause any outward physical symptoms, so it is very easy to miss. The inward effects of the condition are on the other hand quite drastic, and can have a lasting impact on cardiovascular function: left untreated, it can heighten the chances of heart disease and stroke.

The risk of hypertension does increase with age, so it’s especially important to have blood pressure monitored on a regular basis. For those over the age of 40, once every five years is recommended, but those who are at increased risk (for instance, those who have a close relative with the condition) should ideally have it checked once every 12 months.

Keep Active

There are several reasons why exercise should remain an integral part of life as you get older.

First of all, for the reasons we’ve just discussed: good cardiovascular function. Regular exercise helps to keep heart and circulatory conditions which become more of a risk as we age at bay.

Secondly, it’s vital for good bone health. In our advancing years, our bones lose density and become more susceptible to breaks (known as osteoporosis). Weight-bearing exercise helps to strengthen bones and prevent this condition developing.

Another important reason relates to muscular health. Sarcopenia is the process by which our muscles shrink as we get older. Exercise plays an important role in slowing this process down, and helping us to maintain muscular strength.

The definition of staying active isn’t as arduous as most people think. Just two and a half hours of moderate aerobic exercise each week, such as fast walking or swimming, combined with strength exercises on two days or more, will be enough to help adults aged between 19 and 64 stay in good physical shape.

Adults who are 65 and over and are generally healthy and mobile should be able to adhere to these guidelines too; however those who aren’t as mobile should focus more on activities which aid balance, such as yoga and dancing.

Don’t Duck Your Optometrist

Once again, eye health is something we should be mindful of in our younger years too, but is particularly important to keep in mind as we get older. Eye tests are generally recommended every two years for those under the age of 40, but an optometrist may advise more frequent check-ups for people over this age or who have one or more risk factors for glaucoma.

This is because glaucoma can cause irreversible, lasting sight damage; the only way to protect against it is to get tested regularly and, where it is present, treat it early. So, to make sure your sight remains healthy, stay in contact with your optometrist and make them a regular fixture in your diary.

Give Up the Bad Stuff If You Haven’t Already

Here’s something you likely already know: hard evidence has conclusively found that tobacco use and excessive alcohol consumption are directly related to poor health in later life. Consequently, the sooner you take action, the better.

Firstly, that means giving up smoking as soon as possible if you do smoke. There is no age at which smoking presents health benefits, but the older you get and the longer you smoke, the harder it is to quit and the tougher it is for the body to make repairs.

Those who have smoked for a long time may experience great difficulty quitting or be more susceptible to relapse. But there are several measures, both physical and mental, which quitters can utilise to help them stay stopped.

When it comes to alcohol, there is no universally recognised ‘safe level’. Research is constantly coming into conflict with itself over whether small amounts of alcohol can actually provide health benefits. However, what is clear is that consuming too much is significantly detrimental to health; the list of harmful physical and psychological conditions which alcohol can either cause or exacerbate is exhaustive.

Staying within ‘low risk’ guidelines is therefore essential. For otherwise healthy adults this is 14 units per week.

Meet Your Fibre Needs

We don’t need as many calories in later life as our metabolism naturally begins to decelerate. But to ensure that the calories you do eat go further, fibre becomes a more essential nutritional tool. This is because it helps food to pass through the digestive system more slowly, which enables a more sustained and continuous rate of energy release. However, fibre has several other benefits, helping to protect against high cholesterol, weight gain and improves digestive health; making it just too valuable a nutrient to neglect.

For our diets, this means decreasing the amount of fat and sugar we eat as we get older, while increasing the amount of vegetables and wholegrain we consume.

It may not sound exciting, but eating healthily doesn’t necessarily mean cutting treats out altogether. Rationing your dessert and sweet indulgence consumption serves two benefits; it helps you stay healthy; and makes the occasional treat all the more valuable and enjoyable.

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Dr Wayne Osborne is a doctor of medicine. He serves as the head practitioner at health website Treated.com and writes for a collection of online medical and lifestyle titles.