[6 MIN READ]
In this article:
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Providence provides a guide to some of the best ways that you can maintain good health as you age.
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Learn some of the most common myths associated with alcohol and aging, and why you may need to curb your alcohol consumption as you grow older.
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One of the best ways to stay healthy and independent as you age is to prevent falls. Providence offers some tips to help you stay healthy and on your feet.
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Some of the most important overall health screenings as you grow older include: cognition, mental health, fall risk and osteoporosis.
Your guide to healthy aging
Have you heard the phrase “60 is the new 40”? How about “80 is the new 60”? While these expressions may sound overly optimistic, there is definitely some amount of truth in them. In general, people are living longer and healthier lives than they were generations ago. An individual in their 60s is often just as active and vibrant as their grandparents may have been when they were 40 years old.
Here, Providence has compiled several articles about how you can join the increasing number of people who have embraced healthy aging and prioritize self-care.
Redefining what it means to age well
Of course, living a healthier life doesn’t necessarily mean you will bypass all the normal hallmarks of aging. However, you can embrace a positive, proactive approach to getting older and enhancing your well-being.
One question on many people’s minds is whether they can still safely drink alcohol as they age. In short, the answer is “yes” — to a point. The latest guidelines recommend no more than one drink per day for women and two drinks per day for men once they reach 65 years and older. Learn more about some of the most common myths associated with alcohol and aging.
It’s a fact of life that, at some point, you’ll start to see the crow’s feet or smile lines on your face, but it’s important to remember that they reflect the stories of your life. There are healthy skin habits and treatment options that can help you maintain skin elasticity and help your skin age well along with you.
Staying safe and steady: Preventing falls
As you grow older, you may fear falling — and rightfully so. Falls can cause serious injuries, including head injuries, shoulder and forearm fractures, spine fractures, pelvic fractures and hip fractures. In turn, those injuries can lead to long-term disabilities that can threaten people’s quality of life.
“The personal cost of falling can range across a variety of areas, but it’s primarily a loss of independence, says Colleen Casey, PhD, ANP-BC, the medical director of the Senior Health Program for Providence Health & Services, Oregon. “For many folks in their 60s through 80s, the loss of independence can be worse than dying from a fall. If they’ve lived in their own home and have fallen and broken a hip and can’t go home again, that can be insufferable in a way that is not acceptable to them.”
There are many lifestyle choices you can make to prevent falls, including keeping your vision and hearing needs updated, wearing good footwear and thinking about home safety strategies, like nightlights and handrails. Additionally, you can work on your balance by exercising each week with a regimen that includes balance and strength exercises, as well as some aerobic activity, like walking.
To learn more about how you can prevent falls, check out Providence’s in-person or on-demand educational class, “Stay Healthy and On Your Feet” at providence.org/ORFallClasses. Additionally, the National Council on Aging provides a free online tool that can help you determine your risk for experiencing a fall. This screening is especially important for anyone 65 and older.
Building healthy habits that last
Daily exercise is one of the most important healthy habits you can maintain as you grow older.
“Physical activity provides benefits for chronic disease management and cardiovascular health,” says Mark Matusak, D.O., a sports medicine doctor at Providence Medical Institute in Torrance, California. “Exercise may be an effective non-medication treatment for osteoarthritis.”
Recently, Dr. Matusak answered several common questions about exercises for older adults.
Other important habits on which you should focus include:
- Caring for your mental health
- Watching the foods you eat
- Staying up to date on health screenings
The screenings that are especially relevant to older adults include:
- Cognitive screening: Your health care provider can assess your cognitive health and wellness through a screening. Typically, evaluating cognitive function involves answering a few key questions.
- Depression: Given the many transitions as one ages, and often the loss of friends and family, older adults are especially at risk for depression and should talk to their health care provider if they have been experiencing symptoms.
- Fall risk: Even if you haven’t experienced a fall, it’s a good idea to use a home safety checklist to make sure your home is as safe as possible. Be sure to talk with your health care provider if you’ve had a fall, even if you weren’t injured. The goal is to understand what contributes to your fall risk, so that you can manage those risks better.
- Osteoporosis: Osteoporosis is a major risk for older adults. Talk to your provider about getting a bone density test, which is a first step toward understanding your risk and preventing a fracture.
Eating well as you age
Aging bodies have unique nutritional needs. A healthy diet can help increase your health and quality of life with every nutritious bite.
As your body ages, it needs key nutrients to maintain peak performance and maintain your heart health.
It can be difficult to figure out the best ways to change your diet as you age. Here, Providence gives some tips and advice for older adults who want to eat healthy.
Inflammation, immunity and internal wellness
Another potential problem as you age is inflammation. Many chronic diseases, such as arthritis, diabetes and obesity, worsen or become more likely as you grow older. Inflammation often plays a key role in that process.
Inflammation is a normal part of your body’s response to infection or injury. Research shows that when inflammation becomes chronic and lasts too long, it causes damage to your body’s cells and tissues. This can lead to health challenges that often grow more serious the older you get and even speed up the aging process.
This graphic can help you understand more about why inflammation occurs, and how you can avoid it.
Aging in place: Staying independent
Most people age in place, with the majority of older adults living in a community-based setting. It’s definitely possible to stay right where you are for years, but you may need to find the right support system and have home safety accommodations in place to help maintain your fulfilling life. First, check out your local Area Agency on Aging for resources that may help. Then, check out these tips on how to stay at home as you age for how you can “age in place” in your later years.
Embracing aging with confidence
There are many benefits of aging, including more flexibility with your time; the opportunity to try out new hobbies, occupations or travel opportunities; and the chance to share your wisdom and knowledge in new ways with others. A healthy lifestyle can help you thrive in your “golden years.” The key is to stay in touch with your family or friends and address any health or lifestyle issues that come up as soon as possible with your primary care provider.
Contributing caregiver
Colleen Casey, Ph.D., ANP-BC, is the medical director of the Senior Health Program for Providence Health & Services, Oregon.
Mark Matusak, D.O., is a sports medicine doctor at Providence Medical Institute in Torrance, California.
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Related resources
Reconnecting after hearing loss
5 tips to manage medications and prevent falls
This information is not intended as a substitute for professional medical care. Always follow your health care professional’s instructions.
