
- by Dr. Alka Saxena
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“It’s not how old you are. It’s how you are old.” – Jules Renard
I love this aphorism by the 19th Century French author Jules Renard.
While it is a universal fact that our bodies change as we grow old, can we mediate to make this process healthy?
There are many factors that affect ageing. While factors like genetics are beyond our control, how we choose to react to what we are endowed with is in our hands. Healthy ageing involves both active participation and prevention. Examples of this exist around us, whether in neighbours and relatives who have aged healthily or in the presence of blue zones around the world. Understanding their experiences can help shed light on what works and what does not.
What is Healthy Ageing & Why is it Important?
Healthy ageing is about creating an environment where people can live fulfilling lives, with minimum restrictions. It enables individuals to maintain their quality of life as they grow older.
According to The World Health Organization (WHO), ‘Healthy ageing is developing and maintaining the functional ability that enables well-being in older age.’ This means focusing on all the aspects that contribute to a person’s ability to perform everyday tasks, age healthily, and maintain a sense of purpose in their lives.
There are several reasons why healthy ageing is critical to living longer and better. Who doesn’t wish to remain active, self-sufficient, and spirited in decades to come? Imagine being able to pursue the hobbies you’ve always loved, or travel to places on your bucket list—without feeling held back by your health at an advanced age as well. Healthy ageing is about having the energy and strength to enjoy life, no matter what your age.
Here are some beneficial practices that we can include in our life to stay in good shape as we get older.
Physical Activity
Exercise and physical activity play an essential role in improving our quality of life. As per a study, people who walk 8000 or more steps per day are at a lower mortality risk than those who walk only around 4000 steps. Exercise also improves the quality of life by maintaining optimal body weight, & muscle mass, and preventing diseases. You can indulge in simpler physical activities like walking, yoga, gardening, walking the dog, or choosing stairs rather than taking the lift.
Balanced Nutritional Choices
A good diet is about maintaining an optimal body weight and eating the right food. To maintain a healthy body weight, monitor your calorie intake according to dietary guidelines. Give your gut only the good stuff including lots of fresh fruits and vegetables, whole grains, healthy fats, and lean proteins. A healthful diet will not only keep you healthy but also improve brain function. Research has also found a significant impact of a healthy diet on cognitive functions like the ability to think, learn, and retain information.
A Good Night’s Sleep
Adequate and good quality sleep is vital for our well-being and healthy ageing. It helps us recover and rejuvenates the body and mind. Sleep affects the functioning of various tissues and systems of the body. Lack of sleep may weaken our immune system leading to higher risk of falling sick and making us prone to diseases. It can also predispose us to high blood pressure and cardiovascular disease. To improve our sleep patterns, we can include practices like meditation and exercise in our daily life. You can read more about healthy sleep on my earlier blog post.
To age in a healthy way, one can also steer clear of some undesirable habits. Social isolation, excessive stress, and disregard for one’s mental health are a few examples. Smoking and excessive alcohol consumption are other detrimental practices that can negatively impact one’s health
Every activity that we choose to do in our life contributes to the person we become later. Similarly, the base for healthy ageing is set much before we actually begin to enter our fifties or sixties. Developing healthy habits and an active lifestyle since an early age help us gain tools that prevent deterioration, and it is never too late to start working towards nourishing both our body and mind. This year, let us start making decisions that have both short-term and long-term benefits, and contribute towards making the journey of our life a beautiful one.
Yes, rightly worded article on ageing. Thank you for sharing Ma’am. We all need to graciously accept the process of ageing.
Thank you Sonia for sharing your thoughts 🙂
Awesome blog very informative must read!!!!
Thank you! I’m glad you find it informative!