9 Tips for Healthy Aging

Life expectancy has increased over the years, but despite the advances in medicine and technology, age may still increase your risk of developing health complications. It is important to embrace your age and adapt to the golden years.  Maintaining a healthy lifestyle can significantly improve your quality of life. Here are 9 steps you can take to ensure your well-being as you grow older:

Eat Healthy

Maintaining a healthy diet can help you feel better as you age. Reduce your intake of saturated fat, sodium, and added sugars. Eat a variety of fruits, vegetables, proteins, and grains. Choose low-fat or fat-free milk and yogurt. Drink water instead of sugary drinks!

Stay Active

A little bit of exercise can go a long way. Choose the type of exercise that is right for you based on your age and physical ability. Go on short walks, ride a bike, swim, dance, do yoga, lift small weights, and move your hands or feet while sitting. There are plenty of exercises to choose from!

Visit your Doctor

Make sure to schedule a check up at least once a year. Mention any symptoms or concerns that you have. Ask if you’re up-to-date on immunizations and find out if you have any vitamin deficiencies. See what screenings are right for you based on your sex and age here.

To find out which vaccines you might need, take The Adult Vaccine Quiz provided by the Centers for Disease Control and Prevention.

Reduce Stress

Making time for yourself is a great way of reducing your level of stress. Take time out of your day to do some of the things you enjoy. Find a hobby that takes your mind off your daily worries. Make sure you are getting the recommended amount of sleep. Ask for support from those around you or join a support group.

Prevent Falls

Go over your medications with your doctor and ask if any of the side effects can increase your risk of falling. Visit your optometrist to find out if your prescription glasses need to be updated. Exercise regularly to improve your strength and balance. Make sure your house is well-lit and free of trip hazards. Use grab bars and railings to reduce your risk of falling.

Pay Attention to your Skin

Skin elasticity decreases with age causing it to wrinkle. Your skin may become more sensitive and prone to bruising. You may notice the appearance of age spots and skin tags. Keep your skin moisturized and be careful when spending time in the sun. Limit your exposure by using sunscreen and wearing protective clothing. Contact your doctor if you notice irregular changes in your skin such as growths and unexplained bruising.

Repel Mosquitos

Despite their size, mosquitoes can spread many disease-causing viruses.  These viruses can severely affect older adults and people with weakened immune systems. Protect yourself by using repellent and wearing protective clothing.   Use window and door screens to prevent mosquitoes from entering your home. Get rid of any stagnant water where mosquitoes can breed. Consider mosquito control and prevention treatments for ponds and water features in your garden.

Be Social

Responsibilities and priorities change as you age, but it is important to maintain social connections. Reach out to friends, family, neighbors, and those you care about. Visit restaurants, malls, and parks near you. Public libraries and senior centers often host events where you can make connections and enjoy time with others.  You can also make a positive impact in your community by becoming a volunteer. Check out a list of groups you can join here.

Ask for Help

Don’t be afraid to ask for help when you need it. There are many tasks that become harder to accomplish as you age. Ask someone you trust to help you out. If you require full-time care, consider moving into an assisted living or skilled nursing care facility. Our facilities offer services like housekeeping, laundry, and transportation.  Many of our facilities also have full service beauty salons, Cable TV, and WiFi. All our facilities host year-round events and daily activities that you and your loved ones can enjoy!

Click here to find the facility nearest you.

* Speak to your doctor before making any diet or lifestyle changes.

 

Sources:

https://www.choosemyplate.gov/ten-tips-choose-myplate

https://www.choosemyplate.gov/older-adults

https://www.cdc.gov/prevention/index.html

https://www2.cdc.gov/nip/adultimmsched/

https://www.cdc.gov/HomeandRecreationalSafety/Falls/adultfalls.html

https://www.nia.nih.gov/health/skin-care-and-aging#healthy

https://www.cdc.gov/features/stopmosquitoes/index.html

https://www.nia.nih.gov/about/living-long-well-21st-century-strategic-directions-research-aging/research-suggests-positive

 

prostate cancer featured image

Prostate cancer is the most common cancer found in American men following skin cancer. The risk factors include age, family history, and race. The American Cancer Society states that older men are at an increased risk of developing prostate cancer citing that about 6 out of every 10 cases occur in men over 65. According to the Centers for Disease Control and Prevention (CDC), men whose father, brother, or son have been diagnosed with prostate cancer are two to three times more like to develop the disease themselves. The CDC also indicates that African-American men are most commonly affected by prostate cancer and that the disease usually develops sooner and grows at a faster rate than in other racial groups.

Some of the symptoms are:

  • Difficulty starting urination
  • Pain or burning during urination
  • Difficulty emptying the bladder
  • Blood in the urine

It is important to note that these symptoms can also be caused by other conditions. Additionally, not all men with prostate cancer experience symptoms.

Common screening tests include:

  • Prostate Specific Antigen (PSA) test to measure the levels of PSA in the blood.
  • Digital Rectal Exam (DRE) to feel for lumps and abnormalities.

These tests alone are not enough to make a diagnosis. If prostate cancer is suspected, a small sample of the prostate will be removed for testing using a core needle biopsy. The results which usually take 1-3 days will determine if cancer cells are present.

There are different treatment options available including:

  • Surveillance
  • Surgery
  • Radiation
  • Hormone therapy
  • Chemotherapy

 

Talk to your doctor about your risk factors and screening for prostate cancer.

 

Sources:

https://www.cancer.org/cancer/prostate-cancer/

https://www.cdc.gov/cancer/prostate/index.htm

 

Stress banner image

According to a recent survey by the American Psychological Association (APA), 75% of Americans reported experiencing at least one symptom of stress. As common and harmless as it may sound, stress can have serious consequences on your overall health and well-being. It can affect you emotionally, physically, and mentally.

The APA identifies three different types of stress:

Acute

This is the most common form of stress. Its symptoms include: emotional distress, tension headaches, stomach problems, rapid heartbeat, and sweaty palms.

Episodic Acute

Symptoms include: persistent tension headaches, migraines, hypertension, chest pain, and heart disease.

Chronic

Symptoms include: Anxiety, insomnia, muscle pain, high blood pressure, and a weakened immune system.

While there may not be a way to prevent stress, there are healthy ways to manage it. Here are 7 steps you can take to reduce your stress levels:

• Make time for yourself
• Meditate
• Exercise
• Eat a healthy diet
• Adopt a hobby
• Get enough sleep
• Ask for support from those around you

Talk to your doctor to find the right treatment for you.

Seek immediate help if you experience thoughts of suicide. Call the 24/7 toll-free National Suicide Prevention Lifeline (NSPL) at 1-800-273-8255.

Sources:

http://www.apa.org/helpcenter/stress-kinds.aspx

http://www.apa.org/helpcenter/chronic-stress.aspx

http://www.apa.org/news/press/releases/2007/10/stress-tips.aspx

https://www.psychologytoday.com/us/blog/the-race-good-health/201212/4-healthy-ways-cope-stress

https://www.apa.org/news/press/releases/stress/2017/state-nation.pdf

https://suicidepreventionlifeline.org/

Future of Aging and history of life expectancy from Aperion Care.

Most people are familiar with historic life-saving inventions like penicillin and seat belts, but it’s difficult to place these things in the long history of human innovation and increased life expectancy. We reviewed research from every field of study and assembled a collection of 50 inventions that have had (or will have) the most definite and dramatic impact on human life expectancy.

Fifty inventions and advancements that form the foundation of modern life expectancy.

All 50 inventions, listed in approximate order of appearance over the past two centuries.

Timeline of inventions that shaped modern life expectancy. From Aperion Care.

The first boom of innovation followed the Industrial Revolution and spanned a strong half-century of legendary invention. The men and women who were pioneers in their fields at this time are responsible for saving literally billions of lives. In the pre-1900s, infection and contamination were among the biggest enemies of a long and healthy life. Major advancements in science and medicine for blood transfusions, pasteurization, antibiotics, and toilets meant that being able to clean, replace, sanitize, destroy, or flush away disease-riddled contaminates skyrocketed the mortality rate across the globe.

The development of synthetic fertilizers in 1909 cleared the way for the massive increase in plant growth and crop production in 1945, also known as the Green Revolution, which transformed the agriculture industry. Also by the mid-20th century, vaccines advanced enough to be made available to the mass public and severely cut down the mortality rate of several diseases, such as measles, tuberculosis, small pox, and rubella.

Instead of wide-sweeping innovations, the second half of the 20th century saw small yet significant steps in many directions, especially in technology tools. Between 1950-2000, inventions such as air conditioning, auto safety enhancements, radiology, pacemakers, and the bifurcated needle—which eliminated smallpox—are estimated to have saved approximately 171 million lives combined.

Some of the most exciting developments are happening in real time. The exponential growth in scientific fields like artificial intelligence and nanotechnology make estimating their positive effects nearly impossible. In other instances, advancements like genetic and brain mapping, self-driving cars, and desalination and renewable energy are still too new to be told but the benefit to human life behind these ideas is extremely promising. For these examples, “lives saved” is expressed as a speculative annual rate we might enjoy once a given technology is fully realized, in the near or distant future. It is simply too soon to tell.

It may be true that innovations of the past can end up hurting us in the present, such as with synthetic fertilizers helping accelerate the current level of environmental strain. However, we know that humans will never stop trying to improve the human experience. As long as there are barriers to having the best, healthiest, longest natural life possible, scientists, inventors, thinkers, and dreamers will continue to work towards breaking those barriers so that we humans can live our best lives.

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World Health Organization
Center for Disease Control
Science Heroes
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