Healthy Aging: Tips and Advice for Living Longer and Better in the UN Decade of Healthy Aging

2023-06-12 04:54:19

Healthy aging (ES) consists of promoting and maintaining the functional capacity of the elderly, that is, that they are capable of being and doing what is important to them, and that allows them well-being in old age.

Achieving and supporting Healthy Aging is the objective of the Decade of Healthy Aging (2021-2030) of the United Nations General Assembly (UN), an initiative that seeks to combine efforts and public resources focused on improving the lives of more than billion people who are 60 years or older.

This figure might increase in the coming years, since, according to the World Health Organization (WHO), the population ages worldwide more rapidly than in the past, in a demographic transition that will affect almost all aspects of the society.

The trend in the world is for people to live longer and some statistical projections predict that the number of people aged 80 and over will triple between 2020 and 2050, according to experts from the Nara health and life insurance company.

The possibility of living longer reflects the advances achieved in social, economic and health development, especially in the fight once morest mortality caused by childhood diseases, maternity and the ailments typical of the most advanced ages, they say.

Getting older is one more stage of life in which you can continue to enjoy yourself, for which it is important to lead an active and healthy life, which reduces the consequences of aging, according to specialists from this firm who have compiled a series advice for aging with quality of life, in line with the Decade of Healthy Aging 2021-2030.

1 PRACTICE EXERCISE

Walking is one of the best options, as it improves balance, promotes a sense of security and mobility in the long term, reduces the risk of heart disease and helps maintain a proper body weight.

Other options recommended by Nara are dancing, swimming, Pilates, tai chi or any other physical activity, taking into account that the time and type of exercise must be as indicated by the doctor, especially if there is a history of injuries or pathologies to consider .

2 EAT WELL

Diet is very important due to age-related changes and specific nutritional needs.

According to Nara, you have to combine protein foods that promote cell regeneration (meat, fish, eggs, dairy products, legumes); foods that provide energy (cereals, fats, oil), and foods that help protect us from diseases (vegetables, fruits rich in vitamin C), in addition to drinking water frequently, even if you are not thirsty.

3 GET PERIODIC MEDICAL CHECKUPS

When we reach a certain age we need more care and personalized medical attention, depending on our state of health. Therefore, it is advisable to visit specialists regularly and carry out all the necessary medical check-ups to prevent diseases, according to specialists.

4 TAKE CARE OF THE MIND

Social activity is a fundamental aspect of health, according to experts from Nara, who recommend meeting with friends and family, talking, reading, doing cultural or creative activities, which promote well-being and mood, reducing neuronal loss.

“Try to be mentally active, have a positive and optimistic attitude, and never lose your curiosity” they emphasize.

5 MAINTAIN CORRECT HYGIENE

Many health problems, such as infections or oral or skin disorders, are the result of poor hygiene.

Proper oral cleaning helps prevent gingivitis and periodontitis, while moisturizing the skin helps protect it from external aggressions and slow down aging, they explain.

6 ENJOY A BATHING SLEEP

Getting adequate sleep and rest has multiple benefits, such as reducing inflammatory conditions, strengthening the immune system, relieving stress, reducing obesity and lowering the risks of dementia, according to specialists.

Although older people usually have frequent awakenings and the need to go to the bathroom during the night, it is advisable that they try to respect the rest at night, they warn.

7 AVOID THE RISKS OF CIGARETTE

Smoking contributes substantially to the appearance of oncological, cardiovascular, respiratory and chronic diseases, according to Nara, who stresses that older people have a greater risk of the harmful and toxic consequences of tobacco, so they need to reduce their consumption, although it is preferable to eliminate it completely.

8 CARE FOR EYE HEALTH

The eye is the first organ to show clinical signs of aging, they explain.

Stop smoking, eat foods that contain vitamins C and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids, use artificial tears to prevent dry eyes, engage in regular physical activity, and protect your eyes from the sun’s rays with sunglasses approved sun shades are basic recommendations for maintaining good visual health.

It is also important to clean the eyelids well to avoid blepharitis and maintain normal blood pressure, cholesterol and glucose levels, they add.

9 STIMULATE THE NEURONS

“The brain should not retire, but continue working. There are very simple routines that allow you to exercise and strengthen it, to slow down the effects of aging and maintain autonomy and self-esteem, such as those linked to language”, according to specialists from the medical insurer.

Reading, writing short texts and completing word games -such as crossword puzzles or word searches- are ideal for improving verbal skills and preventing the risk of cognitive decline in older people, they say.

They also recommend performing mental math operations, completing Sudoku puzzles and puzzles, playing musical instruments, and playing chess, dominoes, and cards.

10 ENCOURAGE HUMOR AND SOCIAL LIFE

When we laugh and have a good mood, cholesterol levels are reduced in our body and endorphins are secreted, the so-called “happiness hormones”, whose effects affect the limbic, endocrine, digestive, cardiovascular and respiratory systems, according to Nara.

From this firm they recommend laughing, performing artistic tasks that promote creativity and stimulate the imagination, maintaining or recovering hobbies that have been abandoned due to lack of time, and enrolling in social and cultural activities that interest us and make us enjoy.

“Personal relationships, with family or friends, are very important to encourage a positive psychological state. Talking, sharing impressions or activities such as yoga or tai chi also have a positive influence on the state of mind”, they conclude.

DATA

— The United Nations Organization (UN) declared the period 2021-2030 as the Decade of Healthy Aging, a global initiative to improve the lives of older people, their families and communities, and achieve and support actions to build a society for All ages.

— Exercising regularly, eating well, going to medical check-ups, stimulating the mind, maintaining correct hygiene, enjoying a good night’s sleep, quitting smoking, taking care of eye health and fostering a sense of humor and social life help us to live longer and better, according to specialists.

— Overcoming 60 and reaching 80 years of age is becoming more frequent, being a stage in which one can continue to enjoy life. The chance to live longer reflects advances in social and economic development and reductions in health-related mortality, according to a health insurer.

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