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Healthy Aging

Aging is inevitable, but a loss of health isn’t – a fact that many people are realizing as they search for ways to age gracefully and healthfully.

Everyone gets older, but not everyone becomes debilitated by the diseases and illnesses that affect many older people.

Why the difference?

There are many factors, but studies have shown that insufficient nutrition, hydration, and physical and mental activity can contribute to and exacerbate problems older adults commonly experience.

Nutritional Challenges
Older adults face certain challenges that may prevent them from getting proper nutrition and exercise. As we age, we need an increased level of certain nutrients, but through intake of fewer calories due to decreased activity. Many older adults have difficulty striking this balance.

A study of elderly people in rural Iowa found that nutrient deficiencies appear to increase with age. The nutrients found to be most commonly lacking in older adults were: folate, calcium, magnesium, zinc, and vitamins D, E, B6 and C. Another study of older adults also found a lack of iron, zinc, riboflavin, and vitamins A and B12.

Patrick Quillin, PhD, RD, CNR, author of Beating Cancer with Nutrition, says,

“Seniors face many challenges. Most are malnourished. Many of the 100 million adults who are living alone in the United States are seniors and they find that preparing a decent, balanced meal is not enjoyable, so they pull out potato chips, open a can of soup or eat a hamburger.”

Physical challenges can also contribute to poor nutrition. Diminished taste sensation, poor dental health, and reduced saliva production can create problems with chewing and swallowing and lead to avoidance of certain foods, such as fresh vegetables and whole grains. In addition, problems with reduced stomach acid production can affect digestion and mineral absorption.

Without proper nutrition, it is difficult for people to fight or reduce the effects of disease. A one-year study conducted by Dr. Ranjit Kumar Chandra nearly a decade ago supports this. Dr. Chandra tested an oral supplement of trace elements and vitamins given to elderly participants. Those taking the supplement reported an average of 23 days of illness a year as compared with an average 48 days a year reported by participants taking placebo. Dr. Chandra’s study also showed that the supplement could boost immune response in six months and sometimes in as little as three months.

Nutrient Depletion
Another cause of decreased nutritional intake in older adults is prescription medication use.

“The average senior is taking 11 prescription drugs,” says Dr. Quillin. “Many of these may be unnecessary if these people eat a healthy diet.”

In addition to causing side effects that may prompt further prescriptions, many medications taken by older adults actually prevent the body from absorbing certain vitamins and nutrients. Some nutrient-depleting medications most commonly prescribed for older people include those intended to lower cholesterol (statins), which can deplete the body of coenzyme Q10; hormones (estrogens), which can deplete vitamin B6; and anti-inflammatories (inhaled and oral corticosteroids), which can deplete calcium, chromium, magnesium, melatonin, potassium, selenium, vitamin B6 and vitamin D.

Dehydration
It is more difficult for older people to know when they are dehydrated because the mechanism in the brain that signals the need for water does not function as well; thus, they may not drink enough water because they don’t feel thirsty. Others may restrict their water intake because they want better bladder control, and some are susceptible to dehydration due to medications with diuretic effects.

Dehydration can cause problems ranging from the uncomfortable, such as headaches, digestive problems, and constipation, to the life-threatening, like kidney failure. Cognitive function can also be affected by even short periods of decreased fluid intake, affecting alertness and concentration and increasing tiredness and headaches. In addition, there may be an association between chronic mild dehydration and some cancers, cardiovascular disease and diabetes.

As people grow older, many will experience some mile impairment of thinking and short-term memory; however, more serious problems can sometimes develop.

Depression
Many older adults can become depressed due to support system loss, residence relocation, or long-term illnesses common in later life, such as cancer, stroke and Alzheimer’s disease. Symptoms that can signal depression include the following, if experienced for two or more weeks:

• Loss of interest or pleasure in things previously enjoyed
• Social withdrawl
• Decreased activity with no apparent physical cause
• Chronic physical complaints unexplained by illness
• Loss of appetite, weight loss
• Insomnia, fatigue
• Restlessness
• Expressed feelings of worthlessness, such as being a burden or a bother

Dementia
Dementia is a condition characterized by confusion, memory loss and disorientation. It can be caused by complications of chronic high blood pressure, a previous stroke, or certain diseases such as Parkinson’s, Huntington’s or Cruetzfeldt-Jakob. One study found a correlation between low diastolic blood pressure and increased risk of dementia in people over 75.

Pseudo-Dementia
Medications, certain diseases, and malnutrition can cause a condition known as pseudo-dementia, in which a person becomes forgetful, disoriented or confused. The brain requires a steady supply of proper nutrients, and poor eating habits or problems with digestion can upset the way the brain functions.

Alzheimer’s Disease
Alzheimer’s disease causes a gradual deterioration of cognitive functioning, beginning with a loss of recent, short-term memory and progressing to problems with abstract thinking, personality changes, and confusion and disorientation. There is no known cause, but studies continue to be conducted on the role nutrition and mental stimulation play in delaying or preventing this disease.

Making Changes
People can avoid or reduce the effects of illness and disease commonly accepted as part of aging by making healthy changes as soon as possible.

Nutrition
One of the most important ways to prepare the body for aging is to nourish it. Dr. Quillin recommends three easy changes that older people can make to help improve nutrition.

• Eliminate sugar from the diet as much as possible. Many older adults tend to eat a lot of sweetened foods which elevates their glucose levels and increases their risk for diabetes.
  
  
• Add more vegetables to the diet. If vegetables are difficult to chew, they can be chopped or pureed in a blender.
  
  
• Add fish oil to the diet. One tablespoon per day of cod liver oil is an inexpensive way to help prevent depression, diabetes and other health-related problems.
  
  
• Eat eggs. They are easy to eat, inexpensive and contain beneficial vitamins and nutrients.

Supplements are also important. One study found that vitamin D supplementation could help reduce the risk of falls in the elderly by 20 percent. Falls are the largest single cause of death by injury in older people. Another study found that a daily combination of vitamins C (pill form, 500-1,000 mg) and  E (capsule form, 400-1,000 IU) may reduce the risk of developing Alzheimer’s disease.

Certain spices can also help fight disease. Curcumin, a constituent of tumeric that is found in curry, has antioxidant and anti-inflammatory effects and has been tested in several studies as a possible Alzheimer’s preventative, with promising results. Other studied spices include cinnamon, which can help lower cholesterol levels and improve glucose levels in people with type-2 diabetes, and cloves and bay leaves, which have also been found to improve diabetes.

Exercise

“It is absolutely essential that seniors get exercise,” says Dr. Quillin.

Walking, swimming, yoga, and tai chi are god, low-impact activities that can benefit older adults. Strength training can reduce the risk of falls and fractures, increase endurance and boost bone density. Exercise can also alleviate symptoms of depression. In fact, one study found that exercise was as effective as an antidepressant in treating depression.

It doesn’t seem to matter what the activity is, though, as long as it’s done at least once a week, says a recent study. Researchers found that participants aged 65 and older who exercised once a week reduced their risk of death by 40 percent when compared to participants of the same age range who did not exercise at all. They recommend that senior centers and doctors advise older people to become more active, a recommendation echoed by Shelly Ryder, manager of the Parker Senior Center in Parker, CO.

“I’ve found that the seniors who stay active tend to stay younger,” she says.

The center offers free, low-impact aerobic classes several times a week, including mat work and weight training, as well as yoga classes in conjunction with a nearby recreation center. Centers such as this are good resources for older people who are seeking a place to meet others, learn new activities and take advantage of free or low-cost exercise classes.

Mental Health
In addition to physical exercise, it is critical to exercise the mind. Older adults who regularly participate in cognitively stimulating activities, such as playing cards, board games, or a musical instrument, appear to have a lower risk of developing Alzheimer’s disease.

Additionally, conversing with others in social situations can lift the spirits and keep minds alert, according to research conducted by the University of Michigan Institute for Social Research. This makes it even more important that older people interact with others.

Not surprisingly, human touch also helps. Acupressure combined with massage was found to improve symptoms of fatigue and depression in people with long-term illness in one study.

Light therapy was found to significantly reduce depressive symptoms in older people who were exposed to a light box for 50 minutes a day. This could indicate the importance of outdoor activity and exposure to sunlight for mental health.

There are many things people can do to stay healthy as they age, but the essential elements are a nutritious diet, regular exercise and stimulating mental activity. The ways in which people realize these goals will vary, but the end result should be the same: a healthy, active body and mind throughout life.

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