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Shining in the Golden Years

Aging is an inevitable part of life, but how we age is within our control. A recent survey found that 95% of older adults believe that aging in place – staying in one’s own home and community safely, independently, and comfortably – is an important goal. If you want to shine in your golden years, taking proactive measures now can lead to a healthier, happier, and more independent future. If they sound familiar, it’s because they are the tried-and-true methods for aging well.

Healthy Diet and Regular Exercise

A balanced diet and regular exercise are the cornerstones of healthy aging. Eating a variety of nutrient-rich foods helps maintain energy levels, supports immune function, and reduces the risk of chronic diseases. Research has often shown that a healthy diet can reduce the risk of malnutrition and noncommunicable diseases, such as diabetes and heart disease. Some foods to enjoy include:

• Whole grains are fiber and rich in B-vitamins, which you’ll need more of as you age; B-6 and folate keep the brain healthy.
• Lean protein, found in real food sources like eggs, can prevent some of the natural muscle loss that happens with age.
• Dairy products can lower the risk of osteoporosis, colon cancer, and high blood pressure while keeping your bones healthy.
• Cruciferous vegetables include broccoli, cauliflower, and Brussel sprouts. They contain a chemical which activates immune cells to protect the body from toxins.

And don’t forget to drink water which helps joints, body temperature, mood, and focus.

Exercise keeps the body strong and agile. The CDC recommends at least 150 minutes of moderate-intensity aerobic exercise and two strength training sessions per week for older adults. It’s important to get the four types of exercise:

1. Strength focuses on building the muscles and ensures the ability to do daily activities independently, like carrying groceries; it also helps prevent falls. Examples include lifting weights, gripping a tennis ball, and wall push-ups.
2. Endurance, or aerobic exercise, increases the heart and breathing rates. These activities improve the health of the heart, lungs, and circulatory system. Examples are dancing, swimming, and brisk walking.
3. Flexibility makes it easier to move during normal motions, like tying a shoe. Stretching is the best way to improve flexibility; yoga is one way to work on flexibility.
4. Balance helps prevent falls. While many lower body exercises will help, some activities that target balance are tai chi and walking heel to toe.

Regular Health Exams

Routine health exams, including eye exams and immunizations, are vital for maintaining good health as we age. Regular checkups help detect potential health issues early, ensuring timely intervention and treatment. Here are some key appointments to make:

• Annual wellness visit is a preventive appointment to catch potential health issues early. It should include needed screening tests, vaccinations, and a mental wellness check.
• Eye exams are painless and check vision and eye health that should be done every two years. Many conditions, like glaucoma and cataracts, don’t have symptoms.
• Bone density exams are important for diagnosing osteoporosis. Typically, individuals 65 and older should have one every 15 years.
• A colonoscopy looks for abnormalities or diseases in your colon, including colorectal cancer, ulcers, and polyps. People between the ages of 45 and 75 should have one every 10 years, or more frequently if they’re part of a high-risk group.

Of course, check in with your primary care provider for all exams you might need.

Likewise, vaccines also protect health. As we get older, our immune system is not as strong; vaccines keep us from getting, spreading, and dying from diseases. Since 1974, vaccines have prevented 154 million deaths worldwide. Routine vaccines that may be needed are:

• COVID-19
• Flu (influenza)
• Tdap (tetanus, diphtheria, and pertussis)

Suggested immunizations depend on age and previous vaccinations, so talk with your doctor.

Supportive Therapies

As we age, physical therapy (PT) and occupational therapy (OT)  can help support independence. PT focuses on improving mobility, strength, and balance, reducing the risk of falls, and enhancing overall physical function. OT can assist with daily living activities, ensuring older adults can adapt and continue to perform essential tasks. Whether it’s modifying a home environment or teaching new techniques to manage everyday activities, OT plays a crucial role in promoting independence and quality of life.

Making informed choices about diet, exercise, and regular health exams, and taking advantage of supportive therapies, can create a healthier and more independent future. To honor National Senior Citizens Day, let’s make our own aging journey better by embracing the proven ways to grow old with grace and vitality.