By Stephanie Simons,
Head Pharmacist,
Lindo’s Pharmacy in Devonshire
When we reach our 60s, 70s and beyond, it doesn’t mean that we can’t enjoy life as much as, or even more than, we did in our youth. We have more time, more wisdom and greater perspective than ever before and we need to stay healthy and enjoy it!
True, genetics can predetermine some of how we age, but for the most part we can control many of the factors that affect us over time. Many are simple lifestyle choices that can enable us to be healthy and happy seniors.
Physical Health
As we age, bones lose density, which makes them weaker and more prone to fracture, muscles lose strength and flexibility, and cartilage wears down. This leads to loss of strength and poor balance, and falls that can result in injury become a concern.
To compensate for some of these changes, women over 50 and men over 70 should increase calcium from 1000mg a day to 1200mg a day. Vitamin D should also increase from 600IU to 800IU for adults over 70.
A healthy diet of vegetables, fruits, whole grains, high fibre, lean protein and limited saturated fat and sodium provides a substantial amount of these and other vitamins and minerals that our bodies need. It can help us to lose weight if necessary and maintain a healthy weight. Proper eating can also manage disease such as heart disease, high blood pressure, diabetes and some cancers.
Supplements taken with a healthy diet can boost the amount of nutrients we get each day. Discuss supplements that are best for seniors with a pharmacist.
Staying active is just as important as we age as it is when we are younger. Exercise increases energy levels, improves balance, strength and flexibility, manages weight and helps to manage or ward off illness.
It is important to get at least two and a half hours of moderate activity a week, but ideally we should be active every day. Find something that you enjoy doing, such as dancing or swimming, to increase daily activity levels and include strength training to increase strength.
Remember to stay up-to-date with physicals, medical screenings and vaccinations and get a flu shot every year. Talk to your doctor or pharmacist about taking a low dose Aspirin once a day to reduce the risk of heart attack and stroke.
Mental Health
Our memory becomes less efficient with age. We tend to forget things easily and might have difficulty concentrating. A healthy diet once again is imperative to a healthy mind. Alcohol can lead to memory loss and confusion so limit how much you drink. Smoking can increase mental decline, so quit if you smoke.
Physical activity increases blood flow through the body, including the brain, so staying physically active helps us to stay mentally active. Exercise has also been proven to reduce the likelihood of Alzheimer’s disease and dementia.
Mental exercise is just as important as physical, so do a crossword puzzle or play a strategy game every day. Learn a new language, musical instrument or whatever interests you to keep your mind working at its full potential.
Emotional Health
Life is different for seniors: children have grown up and left home, we retire, we lose loved ones and we can’t get around the same way we used to. These changes can lead to feelings of loneliness, helplessness and depression.
Social activity is important in keeping emotional health in check. Exercise with others, join an interest group, volunteer your time or just go for a walk with friends. Stay in touch with friends and family far away on a regular basis.
And stay positive. It’s not always easy, but try to envision only positive outcomes in every situation. Spend time with positive people. And don’t forget to laugh!
We all grow old, but that doesn’t mean we have to feel “old”. Most of us have the option to age gracefully, with good health, a positive attitude and a zest for life. No one is ever too old for that.
Stephanie Simons is the head pharmacist at Lindo’s Pharmacy in Devonshire. She earned her Bachelor of Science in Pharmacy at Massachusetts College of Pharmacy and has been practicing for over 20 years. She is a registered pharmacist with the Bermuda Pharmacy Council and is a member of the Bermuda Pharmaceutical Association.
