Typical Changes as We Age

Posted by Donna Mae Scheib on February 13, 2019

Typical Changes as We Age

A cane…a walker…gray hair…wrinkled skin. These are some of the images that come to mind when we think of aging. Let’s look more closely at 8 typical changes for aging adults and, more importantly, what you can do to strive for optimal health and a high quality of life.

• Stiffening of the blood vessels and arteries: As you age, your heart works faster to pump blood. And although the resting heartbeat remains about the same throughout your life, the heartbeat doesn’t increase as much as it used to. This factor may lead to high blood pressure among other cardiovascular problems.

What to do for heart health: Eat a healthy diet, eliminate smoking, get enough sleep, manage stress, and include physical activity in your daily routine.

• Shrinking and weakening of bones, joints, and muscles: Your bones are more apt to fracture or break as they lose strength. And your muscles tend to lose flexibility and strength which impacts the ability to balance and your overall coordination.

What to do for bone, joint, and muscle health: Partake in daily physical activity (with an emphasis on weight-bearing exercises like climbing steps, light weight training, tennis or racquetball, jogging, and walking); avoid smoking and excessive drinking; and aim for a sufficient amount of calcium (1200 mg daily) and vitamin D (600-800 international units) in your daily food intake. Calcium-rich foods include salmon, tofu, kale, broccoli, and dairy products. Vitamin D is found in tuna, salmon, eggs, vitamin-D fortified milk, and vitamin D supplements. Sunlight is a natural source of this important vitamin.

• Increased constipation: Structural changes in the large intestine often lead to constipation; medications and certain medical conditions can add to this problem.

What to do to alleviate constipation: Eat a healthy diet with high-fiber foods and drink sufficient liquids, include physical activity in your daily routine, and use the bathroom regularly

• A weakening of the bladder and pelvic floor muscles: Your bladder is less elastic as you age. Therefore, frequent urination, and in some cases, incontinence is often the result. Being overweight, nerve damage from diabetes, caffeine and alcohol consumption and certain medications can also affect the bladder and urinary tract.

To promote bladder and urinary tract health: Strive for a healthy weight, eliminate smoking, try urinating on a regular schedule (every hour and then gradually extend the interval time), decrease bladder irritants (that include caffeine, alcohol and carbonated beverages, and acidic foods), and eat more fiber to lessen the condition. See your doctor if the situation persists.

• Diminishing memory and thinking skills: Forgetting a word or a name and not being able to multitask are quite common symptoms of aging.

To promote cognitive health: Include daily physical activity to maintain brain function and reduce depression and stress, two key factors that affect memory; eat healthy (fruits, whole grains, and vegetables, low-fat proteins); eliminate smoking and excessive drinking; continue to be social and mentally active; take care of cardiovascular disease (diabetes, high cholesterol, and high blood pressure) often a predictor for cognitive decline.

• Diminished vision and hearing: It may be harder to visually focus on items that are close up or you may be more sensitive to glare; clouded vision (cataracts) are also common. Hearing may be difficult and certain letters, sounds, and pitches not easily understood.

How to promote eye and ear health: Wear sunglasses and a hat with a wide-brim when outdoors; use earplugs when loud noises are in your environment; follow a regular yearly checkup for your eyes, glasses, contact lenses, hearing aids, and other corrective devices.

• Decay or break down of your teeth and gums: Certain medications may cause dry mouth or your gums to pull back from your teeth and even bleed. Your teeth may be more apt to decay and become infected.

To promote oral health: Schedule a regular checkup, brush your teeth twice daily, use dental floss and rinse once a day.

• Gaining weight: Simply put, if you decrease activities and continue to eat, as usual, you will gain weight. Most older people are not as active and yet they may eat the same amount of food or even indulge in more foods that are high in sugar and fat on a daily basis.

To maintain a healthy weight: Participate in moderate physical activity on a daily basis; be conscious of excessive sedentary activities and get up and move throughout the day; eat a healthy diet by limiting sugar and high fat foods (concentrate on fruits, vegetables, whole grains, lean sources of protein, and high-fiber foods); keep an eye on portion sizes to reduce calories.

The aging process is natural, however, there are always choices that you can make to help you maintain the healthiest life possible. By making some “good choices”, you can continue to do what you enjoy and lead a high-quality life for many years to come. 

Want more resources?      Learn More >>

Want to stay updated with our blog posts and other resources? Sign up for monthly newsletter >>