How to make aging an enjoyable experience? Doctor's tips

Growing older doesn't have to mean slowing down. A few everyday habits can make the later years healthier, happier and more fulfilling. Eating well, staying socially connected and keeping the brain active can go a long way towards helping older adults remain independent and enjoy life to the fullest. Dr Lydia Jacob, Senior Consultant, Department of Geriatrics at Mar Sleeva Medicity, Pala, explains.

1. Don’t take a fall
Falls are one of the biggest threats to independence in old age, but many can be prevented with proper care and a few precautions. Keep floors free of slippery surfaces, use non-slip mats and make sure electrical wires and cables do not lie across walkways. Bathrooms should have sturdy grab bars for support. Vision and hearing also deserve attention. Check both at least once a year, as problems with either can increase the risk of falls.

2. Take your time to get up
There is no need to spring out of bed the moment you wake up. Getting up too quickly can cause a sudden drop in blood pressure, known as postural hypotension, which can leave you dizzy or unsteady. Instead, turn to one side, slowly sit up and then get to your feet. The same rule applies after sitting for a long time. Give your body a moment before standing up.

3. Get your daily dose of D
Vitamin D deficiency is common among older adults, and sunlight plays an important role in helping the body produce it. Spending some time in the morning sun, particularly between 8 and 9 am, can help. But sunlight may not always be enough. A blood test can determine whether vitamin D levels are low, and supplements may be taken under a doctor’s advice if a deficiency is found.

4. Build stronger bones
Osteoporosis, which causes a loss of bone density, becomes particularly common among women after menopause. The condition can often go unnoticed until a fracture occurs. A DEXA scan can help detect osteoporosis. If the condition is diagnosed, appropriate treatment should follow. Women and men over 60 can consider having their bone health assessed on a doctor’s advice. Regular movement and simple exercises are equally important for keeping bones strong.

5. Power up your plate
As we age, appetite and the ability to taste may decline. Some older adults consequently end up relying mainly on easy-to-eat foods such as porridge. But a soft diet need not be nutritionally poor. Protein becomes particularly important in old age. Fish, eggs, pulses and chickpeas can be included in meals at different times of the day. Those with kidney disease, however, should adjust their protein intake only on a doctor’s advice.

Staying hydrated is equally important. But more water is not always better. People with heart or kidney conditions should determine their fluid intake based on medical advice. Excessive water consumption can also lower sodium levels in the blood.

6. Pack in the goodness
A colourful plate is often a healthier one. Include a variety of vegetables rather than relying heavily on tapioca and other tubers. Pumpkin, snake gourd and ivy gourd, along with dishes such as avial, can add variety and valuable nutrients to the diet. Vegetables and fruits are important sources of vitamins and minerals. People with diabetes can choose fruits with a low glycaemic index based on the advice of a doctor or dietitian. Nuts can also be included as part of a healthy diet.

7. Keep your gut in good shape
Constipation is common in later life, partly because intestinal movement can slow with age. If constipation becomes a problem, make sure your diet includes enough fibre, drink adequate water and stay physically active. Gut health is also closely connected to brain health. Healthy eating habits adopted early in life can go a long way towards maintaining a healthy gut as we age. Smoking, alcohol, fast food and excessive consumption of fried foods are best avoided.

8. Stay social, stay well
As people grow older, loneliness and social isolation can become serious concerns. They can affect mental health and memory, making it all the more important to stay connected and active. If only two people live at home, they can step out together for shopping and other errands. Gardening, cooking and doing small household chores together can provide both physical activity and mental stimulation.

Staying involved in social activities is just as important. Friends, neighbours, family and community groups can provide the companionship, activity and sense of belonging that help keep later life fulfilling.

9. Keep your mind active
The brain needs exercise too. Reading, solving puzzles, playing chess and taking part in number-based games can keep the mind active and engaged. Don't stop there. Learn to play a musical instrument such as the piano, pick up a new language or watch television programmes in another language. Reading the newspaper and discussing its stories and issues with others can also provide valuable mental stimulation.