Man: Wearing Out (Healthy Aging)

Healthy Aging

Old age consists of ages nearing or surpassing the average life span  of human beings, and thus the end of the human life cycle. 
Terms for old people include seniors (American usage), senior citizens (British and American usage), older adults (in the social sciences), the elderly, and elders (in many cultures including the cultures of aboriginal people).

Old people often have limited regenerative abilities and are more prone to disease, syndromes, and sickness than younger adults. The medical study of the aging  process is gerontology, and the study of diseases that afflict the elderly is geriatrics.

 

Definition

The boundary between middle age  and old age cannot be defined exactly because it does not have the same meaning in all societies. People can be considered old because of certain changes in their activities or social roles. Examples: people may be considered old when they become grandparents, or when they begin to do less or different work—retirement. Most countries have accepted the chronological age of 65 years as a definition of 'elderly' or older person.

Changes associated with aging

There is often a general physical decline, and people become less active. Old age can cause, amongst other things:

Wrinkles and liver spots  on the skin due to loss of subcutaneous fat Change of hair color  to gray or white  Hair loss Reduced circulatory system function and blood flow Reduced lung capacity Reduced immune system function Changes in the vocal cords that produce the typical "old person" voice Heightened risk for injury from falls that otherwise would not cause injury Lessened and weakened hearing . Of individuals 75 and older, 48% of men and 37% of women encounter difficulties in hearing. Of the 26.7 million people over age 50 with a hearing impairment, only one in seven uses a hearing aid

Diminished eyesight . It becomes more difficult to read in low lighting and in smaller print. Speed with which an individual reads may also be impaired. Reduced mental and cognitive ability  Depressed mood Lessening or cessation of sex, sometimes because of physical symptoms such as erectile dysfunction  in men, but often simply a decline in libido. Greater susceptibility to bone and joint diseases such as osteoarthritis and ssteoporosis  Memory loss is common due to the decrease in speed of information being encoded, stored, and received. It may take more time to learn new information.

According to Cox, Abramson, Devine, and Hollon old age is a risk factor for depression caused by prejudice (i.e., “deprejudice”). When someone is prejudiced against the elderly and then becomes old themselves, their anti-elderly prejudice turns inward, causing depression. “People with more negative age stereotypes will likely have higher rates of depression as they get older.”

It must be stressed that each individual is different, and health issues that affect one elderly person may not affect another.

Psychosocial aspects

According to Erik Erikson's "Eight Stages of Life" theory, the human personality is developed in an eight stages from the time of birth  and continue on throughout an individual’s complete life. Characterizes old age as a period of "Integrity vs. Despair", focusing on reflecting back on his life.

Those who are unsuccessful during in this phase of their life will feel life has been wasted and will experience regrets and feelings of bitterness and despair. 
Those with their accomplishments will feel a sense of integrity. Looking back with few regrets and a general feeling of satisfaction. These individuals will attain wisdom, even when confronting death. Coping is a very important skill needed in the aging process to move forward with life and not be 'stuck' in the past. The way a person adapts and copes, reflects his aging process on a psycho-social level.

Newman & Newman highlighted life is a ninth stage of life, Elderhood. Elderhood refers to those individuals who live past the life expectancy of their birth cohorts. Two different types of people described in this stage of life.

a. The "young old" are those healthy individuals who can function on their own without assistance and can complete their daily tasks independently. 
b. The "old old" are those who depend on specific services due to declining health or diseases. 

This period of life is characterized as a period of "immortality vs. extinction." Immortality is the belief that your life will go on past death; some examples are an afterlife or living on through one's family. Extinction refers to feeling as if life has no purpose, an individual could have lived past all family and friends and feel a great loss.

Another aspect is the Disengagement Theory is a withdrawal between elders and society that takes place in anticipation of death. 
a. Older people become freer from work and family responsibilities allowing them to 
b. enjoy the rest of their lives peacefully. 
c. Interact less often and decreased in activity levels. 
However, not all older adults prefer to be disengaged. The process of aging and the ways with which it is dealt are directly to the culture of aging person belongs. Therefore, disengagement theory is mostly connected with societies that do not place an emphasis on the value, importance, and respectability of its elders.

Many modern societies, value high efficiency and contribution, neither of which the elderly are able to provide as well as their younger counterparts. They are seen as burdens to society, which triggers mutual disengagement between the elderly and the rest of society. According to the disengagement theory, the elderly who disengage take it upon themselves to do so for the benefit of society.

Life expectancy

In most parts of the world, women live, on average, longer than men; even so, the disparities vary between 9 years or more in countries such as Sweden and the United States to no difference or higher life expectancy  for men in countries such as Zimbabwe and Uganda.

The number of elderly persons worldwide began to surge in the second half of the 20th century. Up to that time (and still true in underdeveloped countries), five or less percent of the population was over 65. Few lived longer than their 70s and people who attained advanced age (i.e. their 80s) were rare enough to be a novelty and were revered as wise sages. Accidents and disease claimed many people before they could attain old age, and because health problems in those over 65 meant a quick death in most cases. If a person lived to an advanced age, it was due to genetic factors and/or a relatively easy lifestyle, since diseases of old age could not be treated before the 20th century.

Assistance and Care

According to the Journal "Demography", there is a rise in the elderly living alone if not with a spouse. Individuals of 75 and older have decreased in needing help to take care of themselves. New assistive devices made especially for the home have contributed greatly to this. Some examples of devices are a shower seat (making it so the person does not get tired in the shower and fall), a bed cane (offering support to those with unsteadiness getting in and out of bed), and an ADL cuff (used with eating utensils for people with paralysis or hand weakness).

However 25% of individuals 85 and older say that need help with their activities of daily living. Home based care where a family member, volunteer, or trained professional aid the person in need and help with their daily activities. Another option is the community services which can provide the person with transportation, meal plans, or activities in senior centers. A third option is assisted living where 24 hour round the clock supervision is given with aid in eating, bathing, dressing, etc. A final option is a nursing home which provides professional nursing care.

The Aging Process – Knowing what's physiological

The aging process is a natural phenomenon and there's nothing embarrassing or distressing about it. As age advances, some definite changes do take place in the body of every individual, depending upon their genes, prior lifestyle, health status, and various other environmental factors. It is very important to differentiate between the physiological changes and the pathological symptoms in an aging individual.

Changes
     Skin

a. The skin is the first to undergo a change. 
b. The normal aging process involves atrophy of the sebaceous and sweat glands.          c. The skin tends to get thinner, wrinkled, and dry. 
d. Freckles form in various areas of the skin, especially those exposed to direct sunlight. 
e. Dryness may lead to mild itching that responds well to application of a moisturizer. 
f.  Milk spots, nevi, or moles may increase in number. 

Cardiovascular 

Second is the cardiovascular system, 
a. advancing age causes a gradual increase in the blood pressure, both systolic and diastolic. 
b. Any pain in the chest or left arm, 
c. breathlessness associated with least exertion, and 
d. abnormal rhythms of the heart are symptoms of a heart disease. 
e.  not be taken lightly as it could precipitate a heart attack or a stroke at any point of time.

Gland
a. While a mild decrease in the functioning of the thyroid and adrenal glands is acceptable , 
b. endocrine disorders like diabetes mellitus and hypothyroidism aren't, need  prompt treatment.

Intestines
a. Atrophy of the villi in the lining of the intestines is again common in the elderly 
b. a decrease in the acidity of the stomach. 
c. A loss of appetite and a tendency to constipation is also a regular feature, 

Bodily Discharge
a. Fecal incontinence, obstinate constipation, piles, and vomiting
b. indicators of pathological conditions including cancer that must be ruled out.

Musculoskeletal

a. The musculoskeletal system is one of the aging processes. 
b. Calcium loss gradually occurs from the bone. There is 
c. a decrease in the muscle mass and cartilage. 
d. Muscle cramps are quite common. 
e. Conditions like arthritis, bursitis, and osteoporosis,  
f. Senior citizens tend to be more wakeful, i.e., they sleep less; but they are not sleepless.

Insomnia
a. Slight forgetfulness or absent-mindedness is alright in an aged person but 
b. not severe disorientation or memory loss 
c. that could be a sign of nervous system disorders like Alzheimer's or Parkinson's disease.

Physiological
a. The physiological decrease in the sex hormones
b. a decrease in the sexual drive and impotence in males and atrophic vaginitis in females. 
c. Pathological conditions of the reproductive system 
     i. include breast and endometrial cancer in women and 
      ii. prostatic enlargement or cancer in men.

Respiratory
a. Decreased lung function and loss of elasticity of the respiratory passages is normal in old age 
b. chronic obstructive pulmonary disease (COPD), bronchitis, and pneumonia, 

Kidney
a.  an increased frequency of urination or passage of protein in the urine in the elderly along with         b. a reduction in the kidney function. However, 
c. diseases like kidney stones, incontinence, cancer, and pyelonephritis 

Sences
a. Alteration of sense of taste or smell, reduced tears, and decreased transparency of the lens are          b. blindness, glaucoma, cataract, macular degeneration, ringing in the ears, deafness, and vertigo, 

Formula for healthy aging

Coping with change is difficult, no matter how old you are. The particular challenge and sheer number of changes and transitions—including the loss of friends, family, career, health, and independence. These losses are natural. The sense of loss need to be balanced with positive ingredients, a formula for aging well.

Healthy aging means 
i.    continually reinventing yourself, 
ii.  finding new things you enjoy, 
iii.  learning to adapt to change, 
iv.  staying physically and socially active, and 
v.  feeling connected to your community and loved ones. 
Unfortunately, for many, aging brings anxiety and fear instead.

•  How will I take care of myself? 
• What if I lose my spouse? 
• What is going to happen to my mind? 

However, many of these fears stem from myths about aging that are exaggerated or simply untrue. The truth is that you are stronger and more resilient than you may think.

Coping

As you age, a period of both joy and stress. The need to build resilience and healthy ways to cope with challenges. This ability will help make the most of the good times and keep the perspective right when times are tough.

• Focus on the things you’re grateful for.

The longer you live, the more you lose. As you lose people and things, life becomes even more precious. Stop taking things for granted, appreciate and enjoy what you have even more.

• Acknowledge and express your feelings.

 
You may have a hard time showing strong emotions, an inappropriate feelings and show of weakness. Burying these feelings can lead to anger, resentment, and depression. Don’t deny what you’re going through. Find healthy ways to process the feelings, perhaps by talking with a close friend or writing in a journal.

• Accept things you can’t change.

In life many incidents and actions are beyond our control. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems. Face your limitations with dignity and a healthy dose of humor.

• Look for the silver lining.

 “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.

• Take daily action to deal with life’s challenges.

When challenges seem too big to handle, sweeping them under the carpet often appears easier. But ignoring the problem doesn’t make it go away; it allows both the problem and your anxiety to build. Instead, take things one small step at a time. Even a small step can go a long way to boosting your confidence and reminding you that you are not powerless.

Life Meaning and Joy

A key ingredient in the recipe for healthy aging is the continuing ability to find meaning and joy in life. As you age, your life will change, it will come when things change that had previously occupied your time and gave your life purpose. A retirement from your career or your children may move far away. But this is not a time to stop moving forward. Life can be a time of exciting new adventures if you let it.

Everyone has different ways of experiencing meaning and joy, and the activities you enjoy may change over time. If you’re not sure where to get started, try some of the following suggestions:

• Pick up a long-neglected hobby
• Play with your grandchildren or a favorite pet
• Learn something new (an instrument, a foreign language, a new game)
• Get involved in your community (volunteer or attend a local event)

• Take a class or join a club
• Go on a weekend trip to a place you’ve never visited
• Spend time in nature (take a walk, go fishing, enjoy a scenic view)
• Enjoy the arts (visit a museum, go to a concert or a play)

The possibilities are endless, find activities that are both meaningful and enjoyable. Whatever your preference, taking time to nourish your spirit is never wasted.

Humor, laughter, and play

Laughter is a strong medicine for both the body and the mind. It helps you stay balanced, energetic, joyful, and healthy. A sense of humor helps you get through tough times, look outside yourself, laugh at the absurdities of life, and transcend difficulties.

Staying connected

One of the greatest challenges of aging is how your support network changes. Staying connected isn’t always easy as you grow older: active social life. Retirement, illness, death, and moves do take away close friends and family members. And the older you get, the more people you lose. What’s more, getting around may be difficult.

Find ways to reach out and connect to others. Loneliness and isolation are major threats to aging well. Turn to people for company and support is a buffer against depression, disability, hardship, and loss.

The good news is that there are lots of ways to be with other people. It doesn’t matter what you do, so long as you get out of the house (if possible) and socialize:

• Connect regularly with friends and family.

Spend time with people you enjoy and feel upbeat. A neighbor who you like to walk with, a lunch date with an old friend, or shopping with your children. Call, email, twitter or face books frequently to keep relationships fresh.

• Make an effort to make new friends.

As you lose people in your circle, it is vital to make new connections so your circle doesn’t dwindle. Make it a point to befriend people who are younger than you. Younger friends can reenergize you and help you see life from a fresh perspective.

• Spend time with at least one person every day.

You shouldn’t be alone day after day. Phone or email contact is not a replacement for spending time with other people. Regular face-to-face contact helps you ward off depression and stay positive.

• Volunteer.

Giving back to the community is a wonderful way to strengthen social bonds and meet others and the meaning and purpose you find in helping others will enrich and expand your life. Volunteering is a natural way to meet others interested in similar activities or who share similar values. Even if you’re housebound, you can get involved by volunteering on the phone.

• Find support groups in times of change.

If you or a loved one is coping with a chronic illness or recent loss, it can be very helpful to participate in a support group with others undergoing the same challenges.

Eating well as you age

As you age, your relationship to food changes along with your body. A decreased metabolism, changes in taste and smell, and slower digestion may affect your appetite, the foods you can eat, and how your body processes food. The key is to figure out how to adapt to your changing needs. Now, more than ever, healthy eating is important to maintain your energy and health.

• Load up on high-fiber fruits, vegetables, and whole grains.

Your whole digestive system is slower, so fiber is very important. Consume fiber-rich foods such as whole grains, fruit, and vegetables. They will help you feel more energetic and give you fuel to keep going.

• Put effort into making your food look and taste good.

Your taste buds aren’t as strong and your appetite may not be the same, but your nutritional needs are just as important as ever. If you don’t enjoy eating like you used to, put a little more effort into your meals, including the way you flavor, prepare, and present your food.

• Watch out for dehydration.

Because of physical changes, older adults are more prone to dehydration. So make sure you are drinking plenty of fluid, even if you don’t feel thirsty. If you’re not getting enough water, you’re not going to be as sharp and your energy will suffer.

• Make meals a social event.

It’s more enjoyable to eat with others than alone. Invite people over. You can share cooking and cleanup duties.

Exercising as you age

Many older adults don’t exercise. Exercise is vital for healthy aging and helps you maintain your strength and agility, gives your mental health a boost, and can even help diminish chronic pain. Whether you are generally healthy or are coping with an ongoing disability or health problem, regular exercise will help you stay physically and mentally healthy and improve your confidence.

• Check with your doctor before starting any exercise program.

Find out if any health conditions or medications you take affect what exercise you should choose.

• Find an activity you like and that motivates you to continue.

You may want to exercise in a group, like in a sport or class, or prefer a more individual exercise like swimming.

• Start slow.

If you are new to exercise, a few minutes a day puts you well on the way towards building a healthy habit. Slowly increase the time and intensity to avoid injury.

• Walking is a wonderful way to start exercising.

Exercise doesn’t have to mean strenuous activity or time at the gym. In fact, walking is one of the best ways to stay fit. Best of all, it doesn’t require any equipment or experience and you can do it anywhere.

Sleeping well

Older adults do complain of sleeping problems, including insomnia, daytime sleepiness, and frequent waking during the night. But aging doesn’t automatically bring sleep problems. Poor sleep habits are often the main causes of low-quality sleep in seniors.

• Naturally boost your melatonin levels at night.

Artificial lights at night can suppress your body’s production of melatonin, the hormone that makes you sleepy. Use low-wattage bulbs where safe to do so, and turn off the TV and computer at least one hour before bed.

• Make sure your bedroom is quiet, dark, and cool, and your bed is comfortable.

 Noise, light, and heat can interfere with sleep. Try using an eye mask to help block out light.

• Develop bedtime rituals.

A soothing ritual, like taking a bath or playing music will help you wind down.

• Go to bed earlier. Adjust your bedtime to match when you feel tired, even if that’s earlier than it used to be.

Keeping your mind sharp

Keeping your brain active and maintaining creativity actually may help to prevent cognitive decline and memory problems. The more you use and sharpen your brain, the more benefits you will get.

• Try variations on what you know.

For some people, it might be games. Other people may enjoy puzzles. Still others may enjoy trying out new cooking recipes. Find something that you enjoy and continue to try new variations and challenges. If you like crosswords, move to a more challenging crossword series or try your hand at a new word game. If you like to cook, try a completely different type of food, or try baking if you’ve mostly been cooking over the stove.

• Work something new in each day.

You don’t have to work elaborate crosswords or puzzles to keep your memory sharp. Try to work in something new each day, whether it is taking a different route to the grocery store or brushing your teeth with a different hand.

• Take on a completely new subject.

Taking on a new subject is a great way to continue to learn. Have you always wanted to learn a different language? Learn new computer skills? Learn to golf? There are many inexpensive classes at community centers or community colleges that allow you to tackle new subjects. Volunteering is also a great way to learn about a new area. Taking classes and volunteering is a great way to boost social connections, which is another brain strengthener.

Extract and excerpt taken with thanks from:

Wikipedia

http://www.helpguide.org/life/healthy_aging_seniors_aging_well.htm

http://www.healthizen.com/old-age

From SharonO'Brein, former About.com Guide