Live long ... live well

ACCORDING TO the latest estimates from the United Nations Population Division, the global life expectancy at birth for both sexes combined is currently 73.33 years, a 0.23 per cent increase from 2023, which stood at 73.16. An individual’s life expectancy is contributed to by the interaction between intrinsic (genetic and epigenetic) factors with extrinsic (environmental and lifestyle) factors.

Far too often, we use genetics as an excuse for our poor health conditions. We say things like, “My father was big-boned and my mother was always on the stout side”. Or, “My family has a history of diabetes and cancer, so with my luck, no matter what I do, I will end up with one of these diseases.”

As Jamaicans would say, “Mash down that lie!” Poor health was never your birthright. Genetics load the gun, but lifestyle choices pull the trigger.

THE AGING JOURNEY AND ITS MANY CONSIDERATIONS

Weakening of bones, joints and muscles

With ageing, bones tend to shrink in size and density, weakening them and making them more susceptible to fracture. Muscles generally lose strength, endurance and flexibility – factors that can affect our coordination, stability and balance.

• Get adequate amounts of calcium. Great sources of calcium include yoghurt, cheese, almonds, sardines, salmon and green leafy vegetables. If you find it difficult to get enough calcium from your diet, ask your doctor about calcium supplements.

• Get adequate amounts of vitamin D. Try to get outside in the sunshine for at least 15-20 minutes a day for a vitamin D boost. It can also be found in foods such as eggs and oily fish. Alternatively, talk to your doctor about a vitamin D supplement.

• Include physical activity in your daily routine. Walking, jogging, tennis, climbing stairs and weight training can help you build strong bones and slow bone loss.

YOUR WEIGHT

As we age, our metabolism slows down.

• To fuel a healthy metabolism, we should eat a variety of nutrient-dense foods that have a high nutrient-to-calorie ratio, such as lean meats, fish, vegetables and whole grains. We should limit processed foods because they contain added sugar, sodium and unhealthy fats, and offer very little nutritional value.

• Watch your portion sizes. The number of calories you need just for your body to function is called your basal metabolic rate (BMR). If you know your BMR, you can better determine your caloric needs for healthy weight loss.

• Daily exercise helps you to stay strong and healthy. This will lower your risk of obesity, heart disease, stroke, diabetes, and some cancers. Government guidelines recommend that older adults do 150 minutes of moderate intensity activity per week, as well as strengthening exercises twice a week.

YOUR MEMORY AND THINKING SKILLS

Your brain undergoes changes as you age that may have minor effects on your memory or thinking skills. For many adults, remembering names, words and past experiences is a challenge.

• Challenge your mind. Staying mentally active may help sustain your memory and thinking skills. You can read, play word games, take up a new hobby, take classes, or learn to play an instrument.

• Be socially engaged; spend time with family and friends.

YOUR EYES AND EARS

With age, you might have difficulty focusing on objects that are close up. Your vision may become more sensitive to sunlight, and you may experience difficulty driving at nights. Your hearing might also diminish. You might have difficulty hearing high frequencies or following a conversation in a crowded room.

• Schedule regular check-ups. Follow your doctor’s advice about glasses, contact lenses, hearing aids and other corrective devices.

• Take precautions. Wear sunglasses or a wide-brimmed hat when you’re outdoors, and use earplugs when you’re around loud machinery or other loud noises.

YOUR ORAL HEALTH

Tooth enamel tends to wear away with ageing, making the teeth vulnerable to damage and decay. Our teeth become brittle and prone to fracture as dentine loses its spring. Gums naturally recede with age, which reveals more of each tooth, making them look longer.

• Reduce further enamel and dentine loss by using soft-bristled toothbrushes and non-abrasive toothpastes.

• Reduce your consumption of acidic foods to maintain enamel and prevent erosion.

• Brush and floss. Brush your teeth twice a day. Flossing removes trapped food particles and plaque from the hard-to-reach areas between your teeth and around the gumline that your toothbrush can’t reach.

• Schedule regular visits to see your dentist.

YOUR SKIN

As we age, our skin loses elasticity and becomes more fragile. We bruise more easily. Decreased production of natural oils might make our skin drier. Wrinkles, age spots and small growths called skin tags become more common.

• Be gentle with your skin. Bathe or shower in warm – not hot – water. Use mild soaps and lots of moisturiser.

• Take precautions. When outdoors, use sunscreen and wear protective clothing. Check your skin regularly and report changes to your doctor. Smoking and excess alcohol consumption damages your skin.

Yulit Gordon is a wellness coach and consultant. Email: Yulit.gordon1@gmail.com