Foundations of Healthy Aging
Regardless of our best efforts, we will all grow older. Growing older does not imply that we should give up and let time drag us away from our goals. We can and should do several things as we age to maintain a healthy lifestyle. Staying active and taking care of yourself as you age to live a healthy lifestyle is critical. Having a difficult time aging results from letting go and refusing to accept help. Many people fear aging, but with the right plan in place, it can be a pleasurable experience (Carmona et al., 2016). Several factors influence healthy aging. Heredity is one example of an aspect of our lives over which we have no control. Others, such as physical activity, a nutritious diet, regular medical visits, and mental health care, are within our grasp. This paper will discuss strategies for promoting healthy aging.
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Physical exercise, whether one enjoys or despises it, is integral to maintaining a healthy lifestyle as one ages. According to scientific research, people who exercise frequently live longer but may also live better lives, meaning they have more years without pain or handicap than those who do not. Despite its numerous benefits, exercise is essential for maintaining a healthy weight. Obesity and significant excess weight increase the risk of mortality, disability, and various illnesses, including type 2 diabetes and high blood pressure. Being slimmer, however, does not automatically imply being healthy (Testa et al., 2014). Being or becoming excessively thin as an older adult can impair one’s immune system, increase the risk of bone fractures, and, in some cases, indicate the presence of a medical condition. Obesity and being underweight can cause muscle mass loss, making people feel weak and easily fatigued. Obesity and being underweight can both cause muscle mass loss. Exercising may help to maintain one’s physical strength and mobility as one age. Exercise can improve one’s overall health as well as mood and stress levels. Running, swimming in a pool, lifting light weights, and biking to work are all examples of exercise (Gonzalez, 2013). When deciding, choose a workout that you can do regularly and within your range of abilities. It’s critical to avoid doing too much as you get older. Excessive exercise can cause pain or discomfort in many body parts, causing long-term harm.
Enough sleep is also advised for healthy aging. When you get enough sleep, your body and mind benefit; however, even thorequiringamount of sleep (seven to nine hours), older people rarely get it. Some medications may keep you awake if you feel ill or in pain. Sleep deprivation can lead to irritability, depression, forgetfulness, an increased risk of falling, and other accidents. Sleep quality has an impact on memory and emotions. A recent study found that poor sleep quality impacts older people’s ability to solve problems and concentrate (Salehi et al. 2020). You can improve your sleep quality by doing various things, including sticking to a regular sleep schedule. Make an effort to sleep and wake up simultaneously every day. Avoid taking a nap late in the day because it may keep you awake at night. Exercise may also help you sleep better if you don’t do it too close to bedtime. According to research, behavioral therapies such as mindfulness meditation may also help improve sleep quality by reducing stress.
For healthy aging, older people should avoid or limit their use of alcohol. Regarding alcohol consumption, older people are more vulnerable to social and physical changes that make them more susceptible to alcohol. Alcoholism affects every organ in the body, including the brain. Older adults and those who care for them should be cautious of alcohol and aware of other drugs’ dangers. Because opioids and benzodiazepines are frequently prescribed for pain and sleep issues, older people can become addicted. Prescription opioid and benzodiazepine abuse have been linked to suicidal ideation in older people, according to new research. Limit your consumption of alcohol and cigarettes (Kunugi et al., 2019). Tobacco and alcohol use increase the likelihood of heart attacks, strokes, and cancer. There are various methods for quitting smoking, and as we age, it becomes more critical.
Regular doctor visits for health exams are essential for maintaining a healthy lifestyle as you age. According to the findings of a 2021 study, having frequent check-ups helps physicians detect chronic illnesses early. It may help patients lower risk factors for disease, such as high blood pressure and cholesterol. Individuals who went to the doctor regularly also reported higher life satisfaction and a greater sense of well-being. Over the last few years, science has made significant advances in developing and refining laboratory, imaging, and other biological tests that may be used to detect and monitor symptoms of age-related illness. Harmful changes in the cellular components of your body may occur years before you notice any symptoms of illness (Dato et al., 2013). Tests that detect these changes may help doctors diagnose and treat illnesses earlier, resulting in better patient health outcomes. Consult your doctor at least once a year and possibly more frequently, depending on your health. You will not be able to reap the benefits of medical advancements unless you visit your doctor regularly for examinations and other tother. Regular screenings may detect illnesses and problems you are unaware of, such as diabetes, cancer, and cardiovascular disease, all of which can be treated and prevented. Assume you only seek medical attention when you are experiencing symptoms. In that case, you may miss out on having your doctor diagnose a condition when it is still in its early stages and most efficiently managed. Regular check-ups may allow you to begin therapy months or years earlier than possible.
Older people are more likely to experience chronic stress symptoms. Stress is an unavoidable part of daily life and can manifest itself in various ways. A variety of stressful events or situations can cause stress. Positive events, such as a grandchild’s birth or promotion, can also cause stress. According to research, chronic stress may alter the structure and function of the brain, impair memory, and increase the risk of developing Alzheimer’s disease or other dementias (Horstman et al., 2012). The elderly are especially vulnerable to stress and stress-related disorders, which are prevalent in their generation. Finding ways to reduce stress and improve emotional stability may help us maintain a healthy lifestyle as we age. The Baltimore Longitudinal Study of Aging, which tracked 2,000 people for more than five decades while monitoring their mental and physical health, was studied by scientists. According to the findings, emotionally healthy people lived three years longer than those who tended to be hostile or worried emotionally. Long-term stress can also cause or worsen a variety of health problems, including digestive issues, headaches, and sleep disturbances, to name a few. Older people may use stress management strategies, physical exercise, and participation in activities that they enjoy to help them manage their stress. Keeping a diary may also be beneficial in recognizing and confronting negative and unhelpful beliefs. Make contact with friends and family members who can help you cope reasonably.
To aid aging, it is necessary to anticipate and prepare for changes. Retirement is a potential change that we may face as we get older. As a result of this change, there may be some confusion and tension. It’s critical to stay active after retirement and have a plan. Retirees with a plan are healthier and happier than those without. People who plan ahead of time for retirement are less concerned about their finances. Consider taking up a new hobby before retiring to help with the transition. Selecting a hobby you enjoy is critical and will not put you in debt. As they get older, many people forget that they need to ask for help. Many people may struggle to ask for help as they grow older. For someone who has always done everything independently, asking for help may be painful or humiliating (Gentilini et al., 2012). Asking for help with even the most minor tasks is never a bad idea. A person who is aging should seek help from friends and family members. Family and friends should also provide emotional support. It can be perplexing and frustrating to face the aging process alone. As a person ages, they may undergo several physical and mental changes.
Finally, physical, mental, and cognitive health must all be considered to age healthily and productively. Even minor changes to your daily routine can help you live longer and healthier lives in the long run. Maintaining a healthy level of physical activity, eating and sleeping properly, and visiting the doctor regularly may improve your overall physical health (Gonzalez, 2013). Maintaining your mental health by communicating with family and friends, maintaining a positive attitude, and participating in activities you enjoy is critical. Changing your overall health as you age may help lower your risk of developing Alzheimer’s disease and other dementias later in life.
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References
Carmona, J. J., & Michan, S. (2016). Biology of healthy aging and longevity. Revista de investigacion clinica, 68(1), 7-16.
Dato, S., Crocco, P., D’Aquila, P., De Rango, F., Bellizzi, D., Rose, G., & Passarino, G. (2013). Exploring the role of genetic variability and lifestyle in oxidative stress response for healthy aging and longevity. International Journal of Molecular Sciences, 14(8), 16443- 16472.
Gentilini, D., Castaldi, D., Mari, D., Monti, D., Franceschi, C., Di Blasio, A. M., & Vitale, G. (2012). Age‐dependent skewing of X chromosome inactivation appears delayed in centenarians’ offspring. Is there a role for allelic imbalance in Healthy Aging and Longevity? Aging cell, 11(2), 277-283.
Gonzalez-Covarrubias, V. (2013). Lipidomics in longevity and healthy aging. Biogerontology, 14(6), 663-672.
Horstman, A. M., Dillon, E. L., Urban, R. J., & Sheffield-Moore, M. (2012). The role of androgens and estrogens on healthy aging and longevity. Journals of Gerontology Series A: Biomedical Sciences and Medical Sciences, 67(11), 1140–1152.
Kunugi, H., & Mohammed Ali, A. (2019). Royal jelly and its components promote healthy aging and longevity: animal models to humans—International Journal of Molecular Sciences, 20(19), 4662.
Salehi, B., Azzini, E., Zucca, P., Maria Varoni, E., V Anil Kumar, N., Dini, L., … & Sharifi-Rad, (2020). Plant-derived bioactive and oxidative stress-related disorders: A key trend towards healthy aging and longevity promotion. Applied Sciences, 10(3), 947.
Testa, G., Biasi, F., Poli, G., & Chiarpotto, E. (2014). Calorie restriction and dietary restriction mimetics: a strategy for improving healthy aging and longevity. Current pharmaceutical design, 20(18), 2950-2977.
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Question 
Week 1 Focus Questions: Section 1: Foundations of Healthy Aging
a) Explain the importance of a comprehensive assessment in older adults.
b) Identify statistics related to aging in the United States.
Foundations of Healthy Aging
c) Compare the facts and myths about aging.
d) Identify at least four priority nursing diagnoses in the care of older adults.
e) Identify treatment settings for the care of older adults