While aging may be optimistically depicted as a progression to a period of idyllic golden years filled with reflection and relaxation, some fear it will be a slow deterioration culminating in illness and decreased ability to do the enjoyable things in life. While nobody can predict his or her exact future and fate, many of the unpleasant aspects of aging actually have to do with preventable issues such as weight gain, lack of exercise, and poor compliance with medical advice. Working with your physician, you can identify the correctible issues that can affect quality of life during the aging process. Some of the fundamental issues that can be addressed to optimize the aging process are discussed below.

Nutrition and weight management:
A healthy diet is critical for providing proper nutrition, and achieving a healthy diet requires consumption of adequate amounts of food and nutrients from all nutritional categories. Unfortunately, decreases in activity level and metabolism with aging often lead to weight gain, despite relatively constant nutritional intake. Thus with age, most people need to consume fewer calories to maintain a healthy body weight, but enough of the right nutrients to maintain proper nutrition. This can be a challenge. In addition, purchasing and preparing healthy foods can also become more problematic with diminishing physical capabilites and financial worries. Frozen and canned fruits and vegetables are just a few examples of nutritious food sources that may be more convenient with aging.

Most diet recommendations for aging individuals are consistent with general adult recommendations for a healthy, balanced diet. Aging adults, however, may also need to consider supplements containing calcium, Vitamin D, and Vitamin B12. In addition, adequate fluid intake is very important, as the body's thirst signals decrease with age. To see the Food Pyramid modified for aging adults, visit: http://nutrition.tufts.edu/1197972031385/Nutrition-Page-nl2w_1198058402614.html. Always consult your doctor if you have any concerns about your diet or weight. [Diet; Obesity]

Exercise:
National guidelines for healthy, fit people over 65 years of age include the following: 1) 2.5 hours of moderate intensity aerobic exercise per week or 1 hour and 15 minutes of vigorous aerobic activity per week; and 2) muscle strengthening on at least 2 days per week. The aerobic acitivity can be spread out in small amounts, but at least 10 minutes at a time is recommended. Aerobic activities are things that increase your heart and breathing rate. Moderate aerobic activity is described as a 5 or 6 out of 10 (0 being sitting and 10 being maximal activity) and vigorous is a 7 or 8. Muscle strengthening can be achieved with activities such as weightlifting and heavy gardening. For more detail, visit: http://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.html. Before embarking on any exercise plan, consult with your healthcare provider. More information about exercise, and guidelines for younger individuals are available at our main Exercise page. [Exercise]

Sleep:
Sleep patterns change with age. Older adults typically feel tired earlier in the evening, wake up earlier in the morning, and experience generally reduced sleep quality, often related to other health conditions. Sleep problems are associated with obesity, high blood pressure, diabetes, stroke, heart attack, motor vehicle accidents, work-related accidents, and more. For most people, 7-9 hours of sleep per night on average is optimal. Improve your sleep habits by following simple guidelines including limited caffeine intake and calming bedtime routine. Seek professional help for sleep disorders like insomnia, narcolepsy, and sleep apnea. [Sleep]

Vision and hearing:
Vision problems may be as simple as the need for reading glasses or change in corrective prescription. On the other hand, conditions such as glaucoma, cataracts, or macular degeneration can lead to complete loss of vision. It is critical to continue routine eye examinations [Routine Eye Exam] to diagnose these problems and limit their impact. This is also vital to driving and overall safety, reading ability, and many quality of life issues.

Hearing loss may occur over time and can significantly impair communication skills, relationships, and overall quality of life. Hearing evaluations and interventions [Hearing Test] can help limit the impact of these conditions.

Smoking cessation:

"Cigarette smoking is the leading preventable cause of death in the United States." http://www.cdc.gov/tobacco/data_statistics/fact_sheets/fast_facts/

If you don't smoke, don't start. If you do smoke, quit. [Smoking]

Alcohol and substance abuse:
Alcohol and substance abuse, including prescription medication abuse, are very serious threats to your physical and mental health. Alcohol and drugs not only hurt your body, but affect your behavior, mood, and concentration, thereby increasing the risk to all those around you. Alcohol is toxic to your liver, heart, brain, and more. Abuse of any drug can also lead to organ damage, overdose, and death. And NEVER indulge in these substances when you are driving or planning to drive. [Alcohol]

Safe environments and behaviors that minimize injuries:
Accidents and injuries plague all of us throughout our lives. With aging, it is particularly important to modify environments as necessary. Living environments should minimize the chance of falling and getting hurt. Driving safety also continues to be critical: driving habits may need to be modified taking into account vision issues and prolonged reaction times.

Active engaged social interactions with mental stimulation and healthy interpersonal relationships:
People are generally social creatures who thrive with a sense of purpose, positive social interactions, and interesting mental stimulation. The activities and relationships that fulfill these needs vary widely among individuals. Most people have a substantial awareness of what their needs are and whether they are being fulfilled. Others have more difficulty sorting out a healthy approach to these basic life issues. Help is available from family, friends, clergy, senior centers, and mental health professionals. Seeking help may significantly impact life satisfaction and overall health.

Mental Health:
At all ages, mental health is essential to satisfaction with life and overall well-being. Changing life roles, retirement, and altered family responsibilities can affect mood and purpose profoundly. Even without these changes, many individuals have underlying lifelong mental health issues. Depression and other mental health problems can emerge as a result of a particular event, or without any apparent cause. Sometimes talking about things can help, and sometimes medications can be prescribed. Lifestyle changes may be necessary. Seek professional guidance from your physician and/or mental health professional if you are concerned about any issues regarding your mental health. [Mental health]

Optimization and compliance with medications and treatment of pre-existing conditions:
It is extremely important to continue to appropriately attend to and manage any medical conditions that already exist prior to advancing age. These may include high blood pressure, diabetes, high cholesterol, and other conditions. Medications may need ongoing adjustment, and these conditions require continuous evaluation in order to optimize care. Even minor adjustments in medication doses may be critical to ensuring that these conditions are under control and will not pose ongoing threats to well-being. Whether your primary care doctor or specialist monitors your condition, frequent re-assessment will help prevent complications of pre-existing conditions and deterioration of overall health.

Ongoing routine health screening and medical care:
Continue your regular health screening and routine medical care including immunizations. Practice good personal hygiene with frequent handwashing. Don't share food or personal items. Avoid close contact with people who are obviously sick. Discard spoiled food items. Handle food hygienically. If you do catch something, stay hydrated and seek medical attention as needed. With aging, self-care can become more difficult and secondary complications from seemingly minor colds and flus can be significant.


Make the aging process easier and more enjoyable. And take control of your preventive health--no matter what age!