Help! I am growing old.

Thinking about aging can evoke various emotions in people.

While one can experience joy and gratitude for the respect it symbolizes, sometimes one can become apprehensive about the unknowns and difficulties that come with aging, for example, the fear of losing previously effortless functional abilities. Even though we wish it were not so, the aging process is inevitable and cannot be turned off. It is a natural process. Fortunately, we can embrace growing old and implement positive measures to achieve healthy aging.

Aging explained

The human body is equipped with intricate mechanisms to repair damaged cells and tissues, and it also employs its reserves to compensate for irreparable harm. However, as we advance in age, our body’s capacity to handle repairs or maintain adequate reserves diminishes. This ultimately gives rise to the visible signs of the aging process. While humans have a remarkable ability to adjust to external changes, including the aging process, this ability also faces challenges as one grows older. Factors such as stress, chronic illness, and the psychological impacts of loss or physical limitations can hinder the ability to adapt continuously or repair bodily damages.

Signs associated with aging

Once you are near the age of 60 years, you may start observing:

Changes in the skin: These may include wrinkles and age spots (pigmentation/discoloration) on the skin, reduced elasticity, and dryness of the skin. Some may also develop gray or white hair as well.
Shrinking of the body resulting from reduced fluid retention, loss of bone density (weaker/brittle bones) and reduced muscle mass. This may account for why older adults get smaller as they age and become susceptible to fracture.
Reduced physical strength, endurance, and flexibility. It should be noted that this does not imply that an older adult cannot maintain their activity and functionality, provided they engage in physical activity/exercise.
Changes in sleep patterns such as reduced sleep hours, frequent wake periods.
Reduced appetite and/or constipation.
Reduced energy levels and body metabolism: Body metabolism reduces as you age. Thus, if your eating and activity levels are disproportionate, you will probably gain weight.
Reduced response to stimuli and information processing: This may also appear as hearing and visual problems, reduction in olfactory and sense of taste.
Changes in the cardiovascular system: The blood vessels may become stiff and cause the heart to work harder to pump blood. The heart muscles change to adjust to these increased workloads, and these changes may increase the risk of high blood pressure and other cardiovascular problems.
Changes in reproductive and sexual health: Sexual needs and performance may change. You may experience vaginal dryness, a longer time to attain erection or erections may not be firm as before.

Please note that some of the skin changes may be concealed by using some beauty products (e.g., anti-aging cream) or they may also not be noticeable in some older adults until they are under strain or at a very advanced age.

Now that you know some signs of aging, there are some other signs that may indicate a serious medical condition, and it is important that we share these with you. If you observe any of the following, we highly recommend you seek medical help:

• Extreme fatigue.
• Urinary incontinence (leakage) and sudden need to urinate (urgency).
• Loss of appetite.
• Major changes to the skin like bumps, swellings or moles.
• Significant memory loss.
• Changes in mood (feeling up and down, frequent mood swings).
• Feeling wobbly or unsteady (changes in balance) and frequent tripping and falls.

How to age gracefully or healthily

Maintain a healthy lifestyle

• Eat a nutritious diet with adequate calcium, vitamin D and drink plenty of water.
• Take part in a regular exercise that strengthens your body and improves your balance
• Avoid substance abuse (excessive caffeine, smoking, and alcohol).

Get enough sleep and manage your stress level.

Engage in pleasurable activities/tasks along with other older adults.

• Build a strong social network. Social interaction reduces depression and stress. You can look for opportunities to volunteer in your community so that you remain connected.
• Reminisce about good times. Draw on your life experiences and wisdom. This can help you deal with any current challenges you may be facing.
• Be content and happy, live a life free of excessive expectations and constraints.
• Engage in any new tasks you have always wished to do.
• Spend time with your loved ones, family, and friends. Engage in conversations with your loved ones regarding your health challenges and any other obstacles you may encounter. It is important to not conceal your challenges and seek help. When you eventually open up, it may be late. Children and caregivers should dedicate quality time to engage with their parents.
• Stay active mentally as well- read, play word games, puzzles, take classes, learn new instruments, volunteering, etc.

Put safety measures in your home and adhere to them.

This will improve your chances of remaining independent as long as you want. One in four older adults reports a fall each year and over 32000 die from falls. Over 95% of hip fractures in older adults are caused by falls. Falls are not a normal part of the aging process, and they can be prevented. Some of the safety measures include:

• Get rid of any trip hazards like throw rugs and keep your floor clutter free.
• Use extra lightning or brighter light bulbs to brighten your home (if you can install inverters please do, if not buy rechargeable lamps or battery powered lamps, the cost is nothing compared to the consequences of falling).
• Fix grab bars in your bathrooms and toilets and raise your toilet seats if they are too low for you.
• Avoid climbing on chairs/tables to reach objects rather than ask for help or use a Reacher.
• If you have staircases in your home, install and use handrails.
• Wear appropriate footwear: we will provide more safety measures when we discuss falls, risk factors of fall and how to prevent them.

Use your assistive devices if recommended. They are not a sign of weakness. This may include hearing aids, glasses, mobility devices such as walking sticks, walkers, etc.

Avoid multi-tasking. You may need to concentrate on one or two tasks per time at this stage to prevent injuries or other hazards.

Go for regular medical examinations and other routine checkups, irrespective of your health status, whether you are managing a chronic medical condition.

Watch the video connected to this post on YouTube.

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Dive in Deeper?

What is healthy nutrition? Click here to learn about the five food groups and how you can create a personal healthy nutrition plan.

Since we talked about regular exercise too, click here to explore an article we wrote that provides some exercise knowledge and examples of simple exercise routines that make all the difference in your health.

Click here for references to this article.