Healthy Lifestyles

Getting older brings with it an abundance of new physical, emotional and mental challenges. Later life can be a time of rest, relaxation and retirement, and a time to enjoy life with one's spouse, children and grandchildren. It can also be a time to embark on a new adventure, whether it is travel, a new hobby or a fun job.

Aging can also bring with it a lot of anxiety, often because of issues of health and well-being, but also because of significant social and emotional changes, such as the loss of loved ones, isolation after retirement, or boredom and loneliness. The unexpected nature of the aging process often makes people feel nervous and scared. Normal activities like eating, sleeping and exercise may become more difficult or just different as it becomes necessary to adjust your routines for health reasons. New events and big changes in your life may lead to depression, anxiety or loneliness.

The aging process

The aging process doesn't have to leave you feeling overwhelmed. The wealth of information and resources available today make it possible for people to manage many aspects of the aging process. Taking care of your body, mind and spirit can help you feel more comfortable as you greet the changes that come with aging. Being informed about matters of nutrition and exercise can make a significant difference in how you feel. Additionally, getting a proper amount of rest and making sure you stay active mentally will markedly increase your ability to enjoy yourself and your golden years.

Most important to aging successfully is your attitude and your willingness to stay active and involved socially. Social connections, whether they come from friends, family, a church community, or a job can help fill your life with love, companionship and meaning. The importance of social involvement and leading an active and involved life cannot be overstated. The connections between healthy living and healthy aging are there, but your ability to enjoy the aging process will depend on your willingness to engage and be active. Being engaged body, mind and spirit will enable you to weather emotional and physical challenges and, more importantly, enjoy yourself. Don't assume that because you are getting older, you need to sit on the sidelines – get involved and stay involved.

Myths about aging

A comprehensive study on aging, conducted by the John D. and Catherine T. MacArthur Foundation, supports the notion that lifestyle choices are the key to healthy aging. In their book, Successful Aging, John W. Rowe, M.D. and Robert L. Kahn, Ph.D discuss the results of the MacArthur Foundation study -- results which debunk some of the common myths of aging. Below are the myths (in their words), as well as some interesting facts from the study:

• To Be Old is to Be Sick – The notion that old age brings disease and disability is not the case at all. The study found older people to be in remarkably good health, with fewer disabilities and infirmities, and in most cases, living on their own, rather than in nursing homes. "In fact, relatively few elderly people live in nursing homes, 5.2% which is down from 6.3% in 1982. Of those ages 65 to 74, fully 89% report no disability whatsoever."
• You Can't Teach an Old Dog New Tricks – If you think old age means that you can't learn new things, think again. "Research shows that older people can, and do, learn new things. Three key factors predict strong mental function in old age: (1) regular physical activity; (2) a strong social support system; (3) belief in one's ability to handle what life has to offer." This myth also relates to the mistaken notion that seniors are set in their ways and won't willingly move out of their comfort zone. Many seniors today are keeping up in a number of ways, evidenced by the fact that 13 percent of total online users are 55 and over. Attitude plays a key role here; seniors who believe in themselves and their abilities don't find it so hard to learn new things, adapt to life's changes, make new friends (young and old) and enjoy life.
• The Horse is Out of the Barn – Are you convinced that the bad habits of your youth are irreversible? That the damage has already been done, and that it is too late to do anything about it? Wrong again. The study found that new habits of healthy eating, regular exercise, mental activity and a strong social life are remarkably effective in combating the byproducts of yesteryear's bad habits and unhealthy living. So, it is important to start changing your ways now.
• The Secret to Successful Aging is to Choose Your Parents Wisely – These days, much has been made about the influence of genes. Contrary to popular belief, heredity isn't everything when it comes to aging. In fact, one of the most important findings of the study by the MacArthur Foundation was that lifestyle habits are almost more important indicators of successful and healthy aging than heredity is.
• The Lights May Be on, But the Voltage is Low – Many people assume that mental and physical abilities decline with age. While this is true to a certain extent, the study found that everyone's experience is different and that mental acuity and physical ability are greatly affected by attitude and lifestyle habits.
• The Elderly Don't Pull Their Own Weight – This myth is tied to a couple of incorrect assumptions. One is that most seniors are unemployed and that non-working people don't share the burden and the expense of society. The other is that older people are useless, that they have nothing to offer society. The study debunks these ideas and demonstrates the productivity of the older population. "One third work for pay, another third as volunteers in churches, hospitals or charities and another as providing informal aid to family members, friends and neighbors." Seniors play some of the most important roles in society both in formal positions within the community, and, more importantly in their informal roles as parents, grandparents, friends and neighbors.

Quotes are from Go60.com. For full explanations and information about the book Successful Aging, visit the site.]

The most important idea to take away from any discussion on aging is that lifestyle and attitude matter. You can improve your chances of enjoying your later years by paying attention to your behavior and changing habits which might have been keeping you from enjoying life and being healthy.

Aging facts and statistics

The landscape of America is changing where the age of the population is concerned. Twenty percent of the total U.S. population is comprised of adults 55 and older, a group which numbers 54 million people. As Julie Winokur reports in Aging in America, "In the past hundred years, life expectancy has increased by three decades, a phenomenon that is reshaping our families, attitudes, work lives and institutions. The proportion of older people in the United States also is growing. Today, a baby boomer turns 50 every 7.6 seconds, and by mid-century old people will outnumber young people for the first time in history." America's growing population of older people yields great influence on the economy and on the internet. Some interesting facts (provided by Go60.com) include:

• There are over 16 million Americans over 55 who are either working or seeking work.
• Older workers are getting new jobs at an annual rate of 4.1 percent. This is more than double the .8 percent rate in the general population.
• Older adults own 77 percent of the country's financial assets and have $1.6 trillion in spending power (according to the American Banking Association).
• The 55 years and older segment is the fastest growing Internet demographic group. The Media Metrix Report shows that older adults (55+ years) now comprise 13 percent of total online users - outpacing 13- to 17 year olds who trail at 7.6 percent. The report also shows that the older online audience surf the Internet more frequently, stay there longer, and check out more Internet pages than even their teenage counterparts, thereby contradicting the widely held belief that seniors are technology laggards (according to a recent Media Metrix report).

Because of the ever-increasing number of older people and their political, social and economic clout, communities are constantly improving the ways in which they accommodate and, in many ways, cater to this tremendous and significant population.

This is good news for older Americans. Important research is being done on topics related to aging and disease. Already, in this century, serious illnesses have significantly declined. Scientific advances demonstrating how harmful high blood pressure, high cholesterol and smoking are have enabled people to drastically reduce their risk to chronic diseases. Additionally, scientists and doctors are learning more everyday about the origins and causes of many diseases which commonly affect older people, and they are working on treatments. Growing knowledge and resources about the effects of aging on the body can help people actively take part in their health and wellness. Taking advantage of these resources can translate into feeling more comfortable, contented and healthy as you age.

Behaviors to promote healthy aging

Newfound knowledge and ongoing learning about how the body works and what makes it run effectively means that there are a number of ways you can participate in the aging process and give yourself better odds for success.

• Attitude – The number one way you can improve the aging process is to take charge of your attitude. Your sense of hope, humor and confidence will determine the tone of your experience. You might be reading this thinking that having a good attitude is easier said than done. That would be true, but it is also true that your attitude is one thing you have full control over.
• Friends and Social Involvement – Protecting and nurturing your emotional well being is as important, if not more important, than taking care of your physical body. Contact with others, whether it be at work, church activities, or family get-togethers, will feed your spirit and can provide purpose and meaning in your life. Further, social involvement can help combat loneliness and depression and keep you active physically. Helpguide's sections on Grandparenting and Volunteer and Intergenerational Programs are just a few good places to start to find ideas on how to make friends and meet new people.
• Civic/Community Involvement – Sharing your interests and passions with others will also help you keep your connection to the community strong, expose you to new people (of different ages), provide meaning and purpose, and challenge you mentally. Oftentimes, when you are busy thinking about others, it is much easier to put your own problems in perspective or forget about them altogether. Being involved with a cause that is important to you will also provide a constant reminder that you have a lot to offer. Seniors who are active, engaged and confident about their abilities generally feel better and live longer.
• Nutrition – The importance of a balanced and healthy diet to healthy aging cannot be overstated. Eating well can make you feel and look better, help your body run more smoothly, ward off colds and sickness, and contribute to lowering blood pressure and cholesterol levels (which in turn help protect you against heart disease and stroke). On the most basic level, your eating habits should reflect a desire to give your body the fuel it needs to run efficiently. Fruit, vegetables, protein, complex carbohydrates, and healthy fats should make up your meals. Shedding any extra weight is especially important as you get older, a result which should be achieved with a sensible, balanced diet and regular exercise. Changes to your diet should reflect the changing needs of your body as an older person. Your doctor should be able to help you identify how your nutritional needs are different and how you can account for them.
• Exercise – Regular exercise is another cornerstone of healthy living as you age. As your body slows down, you might be tempted to skip the exercise because it is harder to do and you feel challenged physically. This is the wrong thing to do. The most important thing to remember about exercise as you get older is that it does not need to be strenuous, it just needs to be consistent. Regular physical activity will help your body function more effectively in many ways. It helps with weight loss and maintenance, combats anxiety and depression, keeps bones, muscles and joints working properly, relieves symptoms of arthritis and reduces the risk of heart disease, high blood pressure, diabetes and some types of cancer. As you age, you might need to change the types of exercise you do, but anything that gets you moving is good. Walking, housework, gardening and even babysitting the grandchildren can count as exercise. Finding a way to build regular physical activity into your daily routine will yield great results. More information about the benefits of eating well and exercise can be found in Helpguide's Healthy Eating and Senior Fitness sections.
• Healthy Habits – Smoking and drinking are two big habits that can affect your health and the way you feel. Smoking, in particular, is one habit to quit if you haven't already because it greatly increases the risk of heart disease and cancer. Alcohol can be fine in moderation, but it also can contribute to sleep problems and suppress your appetite, preventing you from eating well. As you age, it is important to think about your lifestyle and identify habits which are helpful and harmful. Making a conscious effort to change the harmful habits will make your aging process more enjoyable.
• Sleep – Achieving quality sleep becomes more difficult for many people as they get older. On average, people aged 50 to 85 sleep about 6 hours per day. Over 50% of men and women over age 65 complain of at least one chronic sleep problem. Many people accept sleep difficulties as a fact of aging. It is true that as we get older, our sleep patterns change, but it is equally true that good restorative sleep is essential to our physical health and emotional well-being. Possible causes of poor nighttime sleep for older people abound. Sleeping poorly might be the cause of big changes in life, health issues, medication, stress or anxiety. Getting a good night's rest becomes more difficult and can require you to be more conscious of your sleep environment and your sleep routine. Helpguide's Getting the Sleep You Need: Sleep Stages, Sleep Tips and Aids can help you identify common sleep ailments and how to treat them.
• Mental Activity – Stimulating your mental faculties can significantly improve the aging process. Trying to keep active mentally can help you improve your memory and combat boredom. Simple and fun things like games and puzzles, reading or taking a new route to the store are easy ways to keep your mind active and engaged. Helpguide's sections on Online Games and Improving Your Memory can help you with ideas on how to exercise your mind.

The process of healthy aging starts with being informed and staying active. Helpguide's excellent resources on the issues of nutrition, exercise, health and entertainment will help you make a start.

Aging well: a lesson from centenarians

A look at centenarians, people who live to be 100 years or older, provides some final food for thought on the subject of aging well. Monika White, a world-renowned expert on the subject of aging and Executive Vice President of WISE & Healthy Aging in Santa Monica, California put together the following summary on some important similarities among centenarians and factors important to aging well:

No definitive findings have resulted from studies of those who live to be 100 years old or older, but similarities have been consistently found, some in health and lifestyle areas but especially in characteristics and attitudes. Diet, religion, ethnicity, socio-economic status, education nor genes (although there is a higher chance of longevity if parents or siblings live a long time), have not accounted for advanced age.

Some facts (from the New England Centenarian Study, Harvard, The Minnesota Nun Study, the University of Georgia Centenarian Study):

• Centenarians are not obese.
• Centenarians rarely smoke.
• Centenarians seem to have delayed or avoided age-related health problems such as stroke, heart attacks, cancer, diabetes although no one knows why (many Centenarians are donating their bodies to science for study after their deaths).
• Centenarians have a stress-reduction mindset – they handle stress better than others (sometimes called the "Centenarian Personality").
• Centenarians have a sense of humor – an ability to laugh at themselves and others.
• Centenarians have a sense of hope – they look forward to tomorrow with anticipation.
• Centenarians are engaged – they do something, have an interest, are involved.
• Centenarians have an ability to cope with loss (and the longer you live, the more you lose – family, including children, friends, sight, hearing, driving, etc.) and still go on with life.

Here are some factors that have been found to be important to aging well:

• PLAN to be old – consider your needs for health, housing, legal, financial and social/personal supports (remember – you could live another 20-40 years after society considers you "old" at 65).
• Stay involved with others – do not get isolated (very risky).
• Stay connected through family, church, interest groups, volunteering.
• Get help early – don't wait for a crisis.
• Know where to go for information and resources – have at least one phone number of a family member, friend or rganization you can call in the middle of the night.
• Don't just hang out with people your own age – they may have more problems than you do if/when you need help.

Gina Kemp, M.A., Monika White, Ph.D., and Robert Segal, M.A., contributed to this article. Last modified on: 2/5/08.