How do we live longer, stay active and engage fully in life, mentally physically and socially as older people?

Over the last century Americans gained tremendously in longevity, but longevity is more than living to a ripe, old age. It is about living well as we grow older.

Living well means various things - good health, cognition, recreation, mobility, financial security, self-sufficiency, contentment, happiness, purpose, etc.

In the past, aging was seen as a problem, a condition or physical disorder. Today, we see aging as a natural stage of life - wrinkles, grey hair, cardiovascular disease, high blood pressure (hypertension), torn ligaments and tendons, bone fractures, ....

In this blog you'll find what changes are to be expect as you continue to age - and how to stay healthy at any age.

Bones, Joints And Muscles

As we age, we lose bone mass and density. Our bones and muscles shrink which weakens them making people at risk for fractures from a sudden bump or fall.

At least half of age-related muscle, bone and joint decline is due to inactivity. Recent studies show that fewer than one in 10 adults do enough exercise to combat muscle loss, improve bone and joint health, maintain strength, mobility, and balance.

What Can You Do?

Exercise

Walking, jogging, tennis, swimming, climbing stairs, stretching, squats, and weight training can help you build strong bones and slow bone loss.

Active aging can help increase longevity and quality of life.

Take Calcium

The National Institute Of Health recommends least 1,200 milligrams (mg) of calcium daily for women between the age of 51–70. For men 1,000 mg. Food sources of calcium include dairy products, broccoli, kale, salmon and yogurt. If you don't get enough calcium in your diet, ask your doctor about calcium supplements.

The National Library Of Medicine revealed, "Pearl Powder is completely compatible with human bone, that stimulates new bone growth and increases mineralization, which enhances bone density, and makes existing bone stronger."

Take Vitamin D

The recommended daily intake of vitamin D is 600 IU's for people up to age 70 and 800 IU for adults over 70. Other sources include tuna, salmon, eggs, vitamin D-fortified milk and vitamin D supplements. Many people get enough vitamin D from sunlight.

Digestive Health

Aging can have a drastic effect on your digestive system. Structural changes in the digestive track can slow down and can result in constipation, heartburn, and other digestive problems.

Other factors include a lack of exercise, de-hydration and a low-fiber diet. Medications, such as diuretics and iron supplements, and certain medical conditions, such as diabetes, can also contribute to constipation.

Prevention:

Eat high-fiber foods like fruits, vegetables and whole grains provide fiber to help your digestive system keep moving. Drink lots of fluids and eat water-rich foods such as watermelon, cucumbers, strawberries, tomatoes, and celery, and soups.

Eat lean meat and fish, drink 2% or skimmed milk, yogurt, and grill rather than fry foods. Rreduce salt consumption and avoid caffeine, acidic foods, alcohol and carbonated beverages.

Diet rich in fruits, vegetables, and healthy fats may also dampen inflammation and prevent age-related frailty, a major predictor of decline affecting between 10% and 15% of older adults.

Maintain a healthy weight. Eat more fiber.

People who start such dietary shifts even at age 60 can still reap substantial benefits, increasing life expectancy by eight years for women and 80-year-olds could gain another three-plus years.

Whole grains, legumes, and nuts can increase your life expectancy by more than a decade.

Food is thy medicine, and there's some great evidence that dietary factors can improve longevity.

Reduce Stress

Stress can cause new health problems and worsen existing ones with aging adults. Coping with stress becomes more difficult in older age. Your body can't physically handle stress the same way it did when you were younger.

An elderly person's heart and lungs will not have the capacity it used to have, and their body may have a harder time recovering from stressful events. In addition, it may be more challenging to cope with stress mentally.

Chronic stress in seniors increase the risk of heart disease, cognitive decline, obesity, high blood pressure, depression, weakened immune function, and heartburn. Reducing stress is fundamental to reducing heartburn.

According to the American Institute of Stress, stress negatively impacts the body’s ability to effectively respond to certain kinds of inflammation that lead to age-related conditions.

In fact, Stress Accellerates Aging. Research shows that stress can speed-up the aging process down to the molecular level.

Solutions For Stress Management

Solutions for managing stress include eating a well balanced diet, exercise, staying hydrated, getting adequate sleep, and engaging in repetitive prayer.

Try relaxation exercises like deep breathing, and progressive muscle relaxation.

Partake in activities that give you pleasure, or give you a chance to take a break from other, more stressful activities.

Listen to music you enjoy. Visualize you're on a beach or somewhere that makes you feel relaxed. Read a book, or do some gardening. Take a hike in the park, take a cooking class. Do something that appeals to you and brings you joy.

Stay Active

Love it or hate it, physical activity is a cornerstone of healthy aging. Scientific evidence states that people who exercise regularly not only live longer, but also live better lives. In other words, they enjoy more years without pain or disability.

Exercise and physical activity helps prevent constipation. The Center for Disease Control and Prevention recommends getting two days of muscle-strengthening exercises a week.

Memory And Thinking Skills

As you age, your brain undergoes changes that can have an effect on your memory and thinking skills.

How To Promote Cognitive Health

1. Include physical activity in your daily routine
2. Eat a healthy diet
3. Stay mentally active
4. Be social

Mental Health

Mental health is essential to your overall health and quality of life. It affects how we think, feel, act, make decisions, and relate to others. Managing social isolation, loneliness, stress, anxiety, depression, and our mood through self-care is key to healthy aging.

What To Do

Staying connected with others can improve your mood and overall well-being. Keep in touch with family and friends in person or over the phone. Taking the time each day to connect with others can help you maintain connections. Meet new people by taking a class and learning new skills. No matter how old you get, there's always more to learn!

Teeth

Redeeding gums, certain medications, and dry mouth can make you vulnerable to decay and infection.

What To Do

Brush and floss. Brush your teeth twice a day, and clean between your teeth, using regular dental floss or an interdental cleaner, once a day.

Visit your dentist or dental hygienist for regular dental checkups.

Take Care Of Your Skin

Aging causes thinning skin which become less elastics and more fragile. Some people bruise more easily. Decreased production of natural oils can make your skin drier. Wrinkles, age spots and skin tags become more common.

What To Do

1. Be gentle: Bathe or shower in warm water. Use mild soap or cleanser and moisturize.

2. Exfoliate: As people age, skin cell renewal slows down, leading to slower shedding and reduced oil production, causing dryness and accumulation.

You need to slough off those dead skin cells to make way for the new ones. This will give you healthy skin overall. Exfoliation helps speed up cell turnover and removes the buildup of lifeless cells that can make your skin look dull and depleted. It also protects you from enviornmental stressors.

3. Wear Sunscreen: When you're outdoors, use sunscreen and wear protective clothing.

Successful Aging

Staying physically active, eating well, socializing, and improving your health can help you enjoy many more years. If you follow these keys, you will age successfully and live healthier, happier, and longer.

Remember:

1. Make movement a natural part of your day
2. Know your sense of purpose
3, Prioritize stress relief
4. Eat until you're about 80% full
5. Eat Healthy Foods
6. Drink alcohol in moderation
7. Take youself out for dinner
8. Spend time in nature
9. Choose people who support you
10. Walk, swim, garden - find activities you enjoy
11. Find an activity partner
12. Set reminders to stand up and move every hour
13. Increase your vegetable intake
14. Take Care Of Your Skin & Body
15. Stay Optomistic - practice positive self-talk
16. Improve your sleep quality
17. Keep your mind active - read, write, play a brain game
18. Spend with your loved ones
19. Join a group, like a walking or gardening group, or a church.
20. Pray daily and be thankful.

Try starting with small changes. You don't have to do them all at once.

Conclusion

If you want to succeed in aging and increase longevity, it starts with making little changes for yourself. These health-boosting keys can make a difference in how you think and feel. So why not give some of these keys a try and see if they work for you.