Scientific research has yet to find a way to slow the normal biological ageing process. However, most of the problems older adults face are not due to natural ageing but to other processes such as losing physical fitness, chronic health conditions, and social pressures such as ageism, which can lead to social isolation and decreased self-esteem.
The good news is that we can do something about these processes. We can maintain our fitness by exercising regularly, eating a healthy diet, and getting enough good-quality sleep. We can reduce our risk of developing some diseases by making healthy lifestyle choices, such as not smoking, drinking less alcohol, eliminating sugar and highly processed foods from our diet, and getting regular exercise.
We can challenge ageism by speaking up when we see it happening and by educating others about the harmful effects of ageism, such as depression, isolation, and a lowered immune system.
We can age well and live long, healthy, and fulfilling lives by taking the following five positive steps to address these processes.
1: Challenging AgeismAgeism is discrimination or prejudice against someone based on their age. It can happen to people of all ages, but it is mainly targeted towards and more harmful to older adults. Ageism can lead to many mental health issues, such as social isolation, decreased self-esteem, and poor health.
There are many things we can do to challenge ageism. We can speak up when we see or hear ageism. Let people know that it is not acceptable to discriminate against someone based on their age. You can also educate yourself about ageism. The more you know about it, the better equipped you will be to challenge it.
Many support organizations in the UK are working to combat ageism. For example, Age UK is a leading charity for older people, providing a wide range of services, including advice and information, support groups, and advocacy. The Centre for Ageing Better is an independent charity working to create a society where everyone can enjoy a long and healthy life.
The Equality and Human Rights Commission (EHRC) is the independent body that promotes and protects equality and human rights in the UK. They focus on age discrimination and work to challenge and change attitudes and practices that discriminate against older people.
You can also participate in the Live Longer Better course offered by us, which is based on a lifetime of experience and scientific research and will encourage you to re-examine how you look at ageing. You will finish the course with a new-found positive outlook on this process!
2: Creating a Fun Fitness Plan to Stay ActiveStaying active is important for people of all ages, but it is especially important for older adults. Exercise can help to improve your physical health, mental health, and overall well-being.
Making fitness fun is a great way to help you stick with it. When you enjoy your fitness routines, you are more likely to be motivated to do them regularly. Here are some tips for making fitness fun:
You can do many things to reduce the risk of disease as you age. Science has shown that many health conditions are linked to poor diet and unhealthy lifestyle habits. For example, smoking has long been linked to cancer, heart disease and strokes, so if you smoke, the best thing you can do for your health in your older age is to give up this bad habit.
Excessive drinking can also lead to several health issues, including liver disease, heart disease, type 2 diabetes, cancer and strokes, and mental health problems such as depression. Alcohol can impair your judgment and coordination, making it more likely that you can fall and hurt yourself.
Eating a healthy diet that includes plenty of protein, iron and calcium from meat, eggs, fish, and dairy is an excellent way to stay healthy in older age. Avoiding highly processed foods high in sugar and inflammatory vegetable and seed oils will also help boost your health. Try to avoid anything that comes out of a packet with a list of unpronounceable ingredients. Instead, stick with fresh, natural one-ingredient foods.
4: Get plenty of sleepGetting enough sleep is essential for everyone but vital for older adults. As we age, our sleep patterns naturally change. We tend to go to sleep and wake up earlier, and we may also experience more sleep disruptions. However, getting enough sleep is still essential for older adults to maintain their physical and mental health.
Here are some of the benefits of getting enough sleep for older adults:
The amount of sleep that older adults need is around 7-8 hours per night. Talk to your doctor if you are an older adult and are not getting enough sleep. There may be an underlying medical condition that is causing your sleep problems.
5: Keep Your Brain Active by Learning New SkillsLearning new skills can help to keep your brain active and healthy. It can also help to reduce your risk of dementia. There are many enjoyable things you can do to occupy your mind and keep it busy, for example:
Making small changes to your lifestyle can positively impact your health and well-being as you grow older. So don't be afraid to start small and make changes you can stick with.
Ageing is a natural process, but it doesn't mean you must give up on your health and well-being. Following these tips allows you to age well and live a long and healthy life.