Tag Archives: Healthy Aging

Age-Associated Changes in Metabolism

How our bodies process the food we eat

It doesn’t matter how fast or slow your metabolism is between the ages of 10-30, you’ve probably heard that it’s a slippery slide into obesity past that point. Aunts and moms are generally those who love sharing nuggets of wisdom such as, “enjoy it while you can” and “after 30 it’s all downhill”. Based on that, we could conclude that there is some magical change that happens at the exact moment we celebrate our 30th birthday, causing the body’s metabolism to suddenly slow down to a crawl. Though it’s true that metabolism slows down with age, there’s no single turning point or cause why that happens.

We cannot deny that our metabolism has its ownups and downs. However, there’s no reason to fear any particular birthday more than any other when it comes to the way the body functions. The metabolism slows down as we age. That happens because it goes hand in hand with hormonal changes that happen over the course of years and decades.

Hormonal changes and a slowing metabolism are fundamental parts of aging, but there are ways to stave off both, if only for a little bit. Read on to find out what experts have to say about the process of metabolism slowing down and what healthy habits help curb that.

Metabolism is the speed with which the body turns calories from food into usable energy

No matter what we’re doing, our bodies are hard at work doing things such as extracting oxygen from the air, healing damaged cells and pumping out hormones. For all that, the body uses calories, and their combined worth in a single day is called “basal metabolic rate” (BMR). This differs from one individual to another, and a way to find out your BMR is to have your doctor check it for you or use an online calculator.

You will spend more calories when jogging, doing pushups or sprinting, but your BMR value tends to remain constant, since it’s controlled by your hormones. Genes, gender, body type and age also affect the BMR. As we grow older, the hormones within our bodies begin to change, affecting the way our bodies burn calories and store fat. When hormones are released in different quantities, our basal metabolic rate begins to fluctuate.

Biggest metabolic rate changes are related to menopause

The metabolism tends to grind to a halt way after 30, and generally around menopause. The average women see their metabolisms change is at the age of 50, when they get into menopause. The most notable hormone responsible for metabolism is estrogen. When it starts decreasing, the metabolism takes a big hit. Harvard Health also mentions the human growth hormone (HGH), released from the pituitary gland. It also slows down to a trickle as we grow older, since it regulates our muscle mass and fat burning. Muscles tend to grow slower as we age and break up faster. Since muscles are more metabolically active than fat cells, they are a huge factor in whether your BMR will slow down or speed up.

Post-30 weight gain is mostly due to lifestyle changes

People’s metabolisms slowly decline throughout 30s and 40s, but the weight gain is mostly caused by general lifestyle changes that you might not be aware of. We love to exercise in our 20s, but as we age and get to 30, we lose interest because we’re too focused on our careers or kids.

The silver lining: Faster metabolism is related to more physical activity

You can’t escape your genes, but you can take care of your body to make a difference. Even if someone has good genes and has looked skinny their entire life, a lack of physical exercise and proper dieting may trigger weight gain. It’s very important to try and restore muscle mass.

Eating healthy foods, drinking plenty of water, and working out can help the metabolism get back on track. Why wait for your body to break down, when you can look and feel amazing at 50? Sure there might be lots of nursing homes near me just waiting for seniors to jump in, but if you eat right and exercise, you can live alone at home and be healthy. That’s the definition of a fulfilled lifestyle!

Alone at Home: Aging in Place

Aging in Place

The senior age comes with its own challenges and concerns. Being alone and aging in place at this stage is difficult especially when you have no one from the family there to offer you at least emotional if not physical support. However, we must always see the good side of every living experience and find the way in which to ensure a joyful road through life. Being self-aware of your current conditions and always keen on ensuring proper health for yourself is the best thing that you can do when you are alone at home and may not receive any help. Knowledge is power and the more you know about your challenges and assets, the more planning you can do and hope for safety and wellness in your golden years. Knowledge is power and hope is everything.

Also, turning to professionals to offer you advice and proper care in your own home is another solution that you can consider when the situation requires it. Older people should never be ashamed or scared to ask for professional support from those who can help them do what they cannot do anymore or simply help them keep their health and overall lifestyle in good conditions.

Living Alone at Home: Receiving Support from Specialists or Friends

Certain seniors decide on their own to live alone at home whereas others do not have the possibly to receive care in specialized centers. However, they also have the possibility to receive support in the comfort of their own home when the situation requires it. They may have someone visiting them every day to check their health status and offer support and advice for a healthy life.

Also, they can also have someone check on them less often when their conditions do not require daily support to ensure a proper life. It is all according to their needs and requirements. However, constant support is usually recommended for seniors living alone in their home. Sometimes, even a good word can mean a lot for them.

When specialized help is not possible, such support can also be offered by senior friends. They have the same age, a similar perspective on life and they can offer each other what they need in terms of emotional and physical support. It is always better to share life with someone else than to be always alone. Intimacy and privacy are also important in their life because they still want to be independent and feel free every day.

However, as much as we all need friends and support from time to time, seniors should also rely on their friends and spend time together as often as they can so that they might not feel the lack of human contact and emotions in their life.

Survival at the Senior Age: Relying on Yourself and Others

The elderly stage of life does not necessarily have to mean lack of independence or the inability of taking care of yourself. If you have adopted a healthy lifestyle up until now you are probably more than capable of taking care of yourself. However, certain health issues or concerns are inevitable at every age. It is then that you must go to specialists and make sure you follow their recommendations in terms of medical treatments and general activities that might keep you in shape.

Moreover, sharing your current living conditions and experiences with other people going through the same stage is essential. You may be able to help your friends with something they cannot do and they might offer you support in what you need as well. Sharing is caring at every age. Just because you are older now and may not have family members there for you should never mean that you must be alone. Reach to those who understand you as well as to professionals who work with passion in the senior care industry to get what you need in life at this stage.

The Joy of Living Decently when You Are Older

Joy should never be left out of the equation of life no matter what age we are. The same way we enjoy life when we are young when pure joy and happiness are all we know, we can also include this feeling in our senior stage of life. Our colleague Francis Edward from Forest Health Care, recommends: “…Make the best of what you have available now and make sure you live a decent life no matter what the numbers show in terms of age…”  and we add to that, do not hesitate to ask help from experts in your area as needed.

 

Social connection is key for senior well-being

Visiting your eldersWhen talking healthy aging, we need to stress the fact that social connection is key for senior’s well-being. Loneliness and isolation can have serious consequences for seniors’ physical and mental health.

Social isolation and loneliness go hand in hand with poor health outcomes. Numerous side effects have been connected to social isolation in the elderly, including dementia, loneliness, and severe depression. Aging parents want to feel included in the lives on their loved ones; sadly, very few have the time to come visit. To make sure our beloved mothers and fathers stay happy and help preserve their general health, it is important to include them in our lives. Edward Francis from Forest, an eldercare village, gives us some tips on how to reduce elders’  loneliness and some ways to help them reconnect with family and friends.

Make transportation accessible

The main cause of social isolation in aging parents is lack of transportation. Most seniors are not in the capacity to drive, so it is important to help them get around in order to socialize and make independent choices. If your parents leave someplace where public transportation is not available, it might be a good idea to call them and ask if they need a lift. Do this twice a week. If you can’t, ask a friend or send them a taxi. Some seniors don’t even know they have public transportation in the area; make time to visit and teach them how to use the bus or the train. It will make them feel more independent, and even prevent a sense of loneliness.

Give aging parents a sense of purpose

Seniors who have hobbies or a sense of purpose are less likely to become isolated. Apart from making seniors find meaning in life, interests and hobbies are social activities by nature. Playing bridge or chess, cooking classes, exercising are all excellent activities aging parents should do to stay entertained. Local senior centers have all sorts of events planned out for seniors; checking those out might also be a great way to meet new people and interact. Doing some volunteering work is an excellent way of expressing and preserving a sense of purpose as well. Encouraging aging parents to stay active and engaged keeps them away from becoming lonely and isolated from the rest of the world.

Encourage your parents to get a pet

Research has demonstrated over and over again that the mere act of caring and nurturing relieves feelings of depression and social isolation. Getting a pet for example, is a great way of staying engaged, feeling more secure and having motivation to use time in a constructive way. Animal companionship fosters relationships with neighborhoods. It is a social stimulant, an icebreaker that gives seniors a serious reason to wake up in the morning and do fun things. Prior to recommending your parent to get a pet, you need to make sure that they can take care of it.

Boosting self-esteem

Many seniors don’t want to socialize because they have a poor image of themselves, particularly of their bodies. Those who lack confidence are prone to being lonelier than those that do choose to interact and have a social life. For instance, overweight seniors feel embarrassed and ashamed; they don’t like to engage because they fear that people will judge their physical appearance. Positive comments and compliments can go a very long way; they help boost self-esteem and prevent seniors from freaking out over their weight and physical appearance. It might be a good idea to encourage your aging parent to adhere to a healthier lifestyle; not just to lose weight, but also to feel better and more self-assured in their own skin.

Recommend vision and hearing tests

Seniors suffering from untreated or undiagnosed hearing or vision issues may want to stay isolated because of their inability to communicate properly. In this case, it might be a good idea to take your parents to the doctor; have them checked out and treated so that they can be back on their feet. A hearing aid can help them overcome their fears of social interaction. Vision tests are equally important because they will allow older people to see better and thus pay more attention to the things happening around them.

Senior parents who refuse to socialize usually have a very good reason for their behavior. It’s up to you to find the root cause of their depression; then you can work together on a solution. In most cases, it’s all about boosting their self-esteem and convincing them that they can have friends and be happy even if they’re in their 70s or 80s.

 

Healthy Diet for Seniors and its Benefits

healthy foods for seniorsOur regular collaborator, Edward Francis with Supplemented.co.uk alerts us that trying to stay healthy as we age can be a bit of a challenge, and it’s even more difficult to try and encourage someone else to be healthy. He says: “…But there are many benefits of having a healthy diet as a senior, so it’s definitely worth the effort. Here’s just a few of the main benefits of having a healthy diet as a senior:

Reduce Risk of Heart Issues

As we get older, our heart is already at a higher risk of suffering from issues – whether that’s heart attacks, heart disease or other similar problems. Making sure you have a healthy diet is one way to lower these risks and keep your heart in top shape. But what exactly is a heart healthy diet? Portion size is important here – eating too much of even the best things isn’t great for you. There’s no need to cut the size so much that you’re hungry, but learning not to overfill your plate is a great foundation for building a healthy diet on. Other key aspects of a heart healthy diet include eating more fruit and vegetables, swapping to whole grains, and limiting unhealthy fats. It’s important to note that it’s only unhealthy fats – there’s no need to cut out fat altogether!

Have More Energy

It’s common for older people to begin to feel lethargic and low on energy. Part of this is simply because of aging, but it’s often something worsened by underlying issues – such as depression, or a poor diet. Swapping to a healthier diet is a quick way to give yourself an energy boost. If this is the main benefit that interests you, there are some specific tips you should follow. Firstly, make sure you’re eating breakfast! This is a vital part of both eating healthily and keeping your energy rates high. If you’re really struggling to eat a full meal in the mornings, even snacking on a breakfast bar is better than not eating. Complex carbohydrates are a must – starchy foods such as potatoes are a great source of these. And finally – make sure you’re drinking plenty of water. Being dehydrated saps away energy, and making sure you’re drinking lots throughout the day is a great way to feel refreshed.

Strong Bones

One risk for seniors is brittle bones – it’s why there’s an increased risk of hip fractures from falls, for instance. Whilst this isn’t entirely avoidable, it is possible to lessen the impact by ensuring you’re eating correctly. Calcium and vitamin D are the most important things to consider here. Vitamin D is often hard to get enough of through diet alone, so we recommend taking a supplement in order to ensure you reap the benefits. As for calcium, milk and yogurt are key sources, but you should also consider increasing the amount of green leafy vegetables and nuts that you eat, as these are great secondary sources. It’s also important to remain active – in this case, diet can only go so far, so making sure you get a regular amount of exercise (even if it’s only a small amount) is vital.

Keep Your Mind Sharp

There’s a lot of discussion on the best way to keep your mind sharp as you age – from doing sudoku to taking long walks. One thing everyone agrees on though is that your diet plays a massive part of it. Starting to eat more healthily can has major benefits for your mind, and if you’re concerned about issues like dementia or Alzheimer’s, then it’s a quick and easy change with a big impact. If this is the thing you’re most concerned about, then a big thing to add into your diet is omega-3s. Foods like salmon are the obvious choice, but did you know you can also get the same effects from flax seeds? Green tea is another worthwhile addition, as it’s great for countering free radicals – the things most likely to be responsible for age-related mind issues.

These are just a few of the potential benefits gained from having a healthy diet – there are many more, and it’s something worth discussing with a medical professional if you have any queries about. Just be aware that the portions deemed healthy for a senior are likely to differ from what’s considered healthy for a younger adult, so make sure to do the research and not overload with food by mistake. Everything calls, of course for balance. That what you like and that what you must have versus what improves your quality of life. A difficult balance to keep and yet, a token for quality of life.

 

Important information when planning your retirement

plate-142741_150What’s the single biggest difference between a successful retirement and an unsuccessful one? It’s planning. Because everyone likes to think of themselves as capable of going on forever, many people don’t start to think about planning for retirement until it’s already on the horizon. The sooner one gets organized, the better. Identifying needs, researching options and saving money can mean that when working life is over, what lies ahead is trouble free.

Health and happiness

Two of the biggest stress factors in working life are money worries and a lack of social opportunity. A well-planned retirement ought to do away with both. Many people who achieve this say that they feel considerably healthier in their later years than they did when they were younger. Reducing stress can significantly lower the risk of heart attacks or strokes, and recent studies have shown that it may also decrease the risk of dementia.

Healthy retired people can enjoy many more wonderful years, so it’s important to choose a home that can meet changing needs. Planning ahead to work around the common disabilities of old age, such as arthritis and muscle loss, means that life doesn’t have to slow down.

Funding retirement

The most important part of developing a practical retirement plan is making sure that it’s financially viable. This can involve any or all of the following:

  • Pension plans – this is the most important means of providing for retirement for most people. Pension plans can vary quite a bit so it’s worth shopping around to be sure of getting the best deal – and, of course, reading the small print.
  • Savings – many people also choose to build up savings. When this forms part of a retirement plan, it’s worth putting them into secure bonds rather than a standard savings account. This will enable them to accumulate more interest.
  • Investments – carefully managed stock and share portfolios can see money grow significantly over lengthy periods of time. They can be sold at an advantageous point close to retirement or can be kept on as a source of income.

The right residence

One of the most rewarding ways to live as a retired person is in a senior community, where everything is designed around older people’s needs and there is ample opportunity to live an active life and make new friends. Sometimes these communities develop naturally in areas where a lot of older people live, but more often the practical choice is to find a formal one. These can come with other advantages such as shared sports facilities, restaurants, and access to handymen, and health and care services. Often a variety of packages are available so residents can pay only for the things they actually want and need.

There are communities like this right across the country, so retirees can choose to move to somewhere they have always wanted to live or can ensure they are close to friends and family. Some such communities have visitor accommodation available at good rates for relatives traveling from a distance.

Choosing the right place to retire is a big decision, but with good planning it can usher in a whole new lease on life.

Secret Tips to Age Well

Secret Tips to Age Well – guest post by Andy C.

The fountain of youth remains fictional. Ageing is a natural body process and no one can be spared from it. The stage can be complex as it may involve numerous changes that can be observed physically, emotionally, and mentally.

However, ageing can be slowed. According to researchers, there are ways to slow down the process so you can look and feel younger than your age for a prolonged time. Here are some secrets shared by the experts on how to age well.

Eat healthy

You are what you eat. The food you consume should provide important vitamins, nutrients, and minerals to ensure ideal functioning of the body’s systems. Better health is a key to ageing well and it can be obtained through having the proper nutrition. Fruits and vegetables are the most recommended as those can help obtain and maintain the ideal glow of the skin so it will remain soft, vibrant, and youthful.

Be physically active

Ageing people should have at least 30 minutes of physical activity every day. This will be necessary to gain protection against chronic diseases and to support overall ideal health. Studies have shown that performing physical activity or exercise for more than 30 minutes each day can even bring about greater health benefits. Regular exercise can help manage your body weight, control blood pressure, and decrease possible risk of heart attack. Regular sweating is also good for the skin.

Stop smoking

Living a healthy lifestyle is one of the best known secrets for ageing well. Smoking can affect your health in many ways. It can increase the risks of developing unlikely health conditions. It can even affect the quality of your skin. Some research efforts have found that smokers are prone to have crow’s feet and facial skin lines earlier compared to non-smokers.

Take care of your skin

Don’t ignore the advice to wear sun screen protection before going outdoors. Exposure to sunlight can cause great damage to the skin. It can even speed up the skin’s ageing process. Sun screen protection products are formulated to help block the harmful effects of the sun’s ultraviolet radiation to the skin. Maintain your skin’s overall health can also be achieved through hygienic practices, getting enough rest, and taking skincare vitamins and supplements.

Undergo regular checkups

Having regular medical checkups pays off. Early detection of any health problem can lead to more effective and successful treatment and management. Get regular screening for different possible diseases especially those that are common in ageing people. You may reduce or avoid possible stress from any worry about potential health conditions.

Stay positive

Lastly, stay well not just physically but also mentally and emotionally. Take care of your spiritual, mental, and emotional needs and you would certainly live a better quality of life. Being positive or optimistic can help achieve the ideal state of mind and emotion. Be happy through socializing, doing recreational activities, or having fun. Your happy disposition in life will be exhibited through your vibrant and energetic physical aura.

 

Andy is a regular blogger about health and senior issues. Over the years, he has written numerous articles and blog posts on the topic.

Aside from blogging, Andy C. works in the aged care industry, where he distributes pressure cushions and other accessories for the elderly.

Elderly Sleep Pattern Changes May Help to Detect Dementia

Older adults who have too much, too little or restless sleep have an increased risk for Alzheimer’s disease, according to research presented at AAIC. One study found that women who slept too much or too little had brain changes equal to two years of aging; another showed that women with sleep apnea had twice the odds of developing a pre-Alzheimer’s condition.
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