Older people need to work at keeping their mental skills sharp

The advantage of getting older is that one can think about retiring and taking things easy. The offside is that the mental stimulation in daily life decreases proportionately. To stay physically active and mentally fit

• If into sports keep playing
• Keep those driving skills sharp, computer games or driving simulators keep one coordinated.
• To stay mentally alert doing crosswords, games like Sudoku, taking a class or even playing cards with friends can keep the brain stimulated.

Eating Right Into Older Age

Malnutrition is a word that conjures up images of the starving and emaciated. It actually means not eating right. Nutritional requirements change depending on age, the level of physical and mental activity and individual needs.
A balanced and wholesome diet minimizes the risk of disease and malnutrition.

Water is important to health. Inadequate water intake can lead to fainting attacks and kidney stones. Saliva is primarily made of water, which helps to maintain teeth and gum health. A study in the New England Journal of Medicine has found that a high fluid intake significantly decreased the risk of bladder cancer in men. Generally what is suggested is at least eight glasses of eight ounces of water or other nonalcoholic, caffeine-free beverages per day depending on the level of activity. Too much can also be problematic.

Fibre is important in the prevention of constipation while it also helps to lower the cholesterol. It provides protection against colon cancer. It also helps in maintaining normal blood sugar levels. Six or more servings a day of fibre rich food is suggested. To prevent the possibility of cramps and gas the intake of fibre should be gradually increases. Opt for foods with whole wheat and grain. Eat fruits and vegetables with their skin. This increases the fibre content. High fibre foods can be combined like a banana and high fiber cereal. Drink adequate water.

Fruits and Vegetables
Two or more servings of fruits and three or more vegetables should be consumed in the food form. Juicing them reduces the fiber content. Richly colored (red, orange, yellow, dark green) vegetables and fruits creates a high nutrient value. The cabbage family kale, broccoli, cauliflower contain cancer fighting nutrients.

Proteins are required to boost immunity, help wound healing and importantly to maintain the muscle mass. Three or more servings of yogurt, cheese and milk and two or more of fish, poultry, meat, nuts, dried beans, eggs for their protein content are suggested. Prefer low fat variety dairy foods. Fish reduces cardiac risk. The dried beans contain fibre.

Reducing fat intake helps cancer prevention, as also the fight against cholesterol and triglyceride related problems. For those with a sweet tooth preferably avoid the fats, oils and sweets. They are nutrient poor and only add to the calories. Avoid the trans fats found in processed foods.

Do

• Eliminate the fried foods
• Use cooking methods that require less fat like using a non-stick pan, Prefer to boil, grill, broil or roast the food.
• Reach for low fat dairy products.
• Limit consumption of red meat.
• Avoid the fatty gravy based foods, sauces, chocolates.

While food is the best source of nutrition, a nutritional supplement if recommended by the doctor maybe required. The supplements commonly advised are –

• Calcium which helps prevent osteoporosis, a condition that makes people susceptible to fractures of the spine, hip and wrists.
• Vitamin D helps in the absorption of calcium as also its activation. With age as one may prefer to spend more time indoors the risk of Vitamin D deficiency increases, the vitamin is converted to its active form by the skin in the presence of sunlight.
• Vitamin B12 is generally found adequately in diet containing animal foods. It helps to lower homocysteine blood levels that increase the incidence of heart disease.
• Antioxidants are said to slow the aging process and also combat age related diseases like heart disease and cancer. Naturally available in fish, meat, nuts, canola and olive oil and whole grains.

Staying lean also keeps one mentally sharp
Controlling the extra weight baggage during middle years helps to keep both the body and mind healthy.
Keeping the excess weight off reduces the risk of heart and vascular problems as well as helps the joints.
New research has now shown that there is a direct link between obesity, dementia and Alzheimer’s.

Keep Fit
Lethargy is something that needs to be guarded against. An individual tends to be less physically driven as age advances. With lethargy comes lack of activity and obesity the forerunner to blood pressure elevations, diabetes, sleep apnea and lowers self esteem. The ability to exercise may also be restricted with aches and pains or other restrictions.
Physical fitness is important to the way an individual ages and feels. It helps to

• Slow down arterial aging which is linked to heart disease, stroke, impatience, impotence, loss of memory
• It boosts immunity. Helping the body to fight infection, cancer and even autoimmune disorders like arthritis.
• By helping bone health, balance and co ordination it reduces accidents and disability from accidents.

Physical activity enhances the overall quality of life, boosts moral, immunity while reducing the risk of cardiovascular diseases, type 2 diabetes as also some cancers. It also has been shown to reduce anxiety and depression. The American Heart Association and the American College of Sports Medicine have recommended that adults try to accumulate 30 minutes of activity five or more days of the week.

Aerobic activity has been shown to improve cognitive function in older adults specially attention and also memory.
It is important to start exercising. Any exercise regime has to be slowly initiated and gradually increased. Realistic goals should be set. A mix of strength training and stamina building exercises are advised. Exercise regimes can be tailor made depending on age, ability to exercise and modified depending on progress. Nothing is impossible. There are individuals at seventy and older running full marathons.

• It helps to start with an activity that one enjoys like walking or swimming.
• Exercising in groups helps by providing support and motivation.
• Doing stretching before and after exercising is important.
• The added advantage of exercising regularly is that the social circle increases and exercise becomes an outing that is looked forward to. Fresh air and a chance to interact with nature are the added plus.

Stress is the fall out of living. Daily irritants and major conflicts are a fact of life. To maintain mental balance and peace along with the exercise, proper diet, mentally stimulating activities relaxation techniques like listening to music, reading a good book, watching a movie, meditation or yoga all are ways to destress.

Regular health check up helps detect problems early, making it easier to deal with them. For those with medical problems taking medication regularly, controlling problems like cholesterol and blood sugar levels and regular consultation with the attending physician helps optimize health.
It is important to maintain a good record of any medical problems, surgical interventions, reports of any investigations and of course of any medications that one may be on. It helps the consulting doctor to review the case in totality and reach a conclusion on what the possible problem maybe.
The records should be kept in an easily accessible place where in an emergency someone else close can retrieve them if required.

Know what to do. Then do it for staying young.