Secrets to healthy ageing

Let’s face it, we all want to grow old gracefully, but how do we go about it? Experts say the key to living well into our 80s and 90s is making a commitment to living healthily. Check out these simple ideas and embrace your senior years!

Get a health check

Our bodies need a tune, just like the vehicles we drive, and this is especially important as we age. See your doctor at least once a year for a check up. Make sure you ask them what immunisations you need. Don’t forget your teeth, eyes and hearing – include regular visits to the dentist, optometrist and consider a hearing test if you have any symptoms of hearing loss. Take charge of your health – do self-checks regularly and be aware of any changes to your body, especially breasts, testicles and skin. Keep up to date with other screening – know what health checks are specific for men and women. Make sure you feel comfortable with your doctor, if you don’t it’s okay to see someone else.

Eat well

At this stage of life, we have different dietary needs – we are less active and our metabolism slows down. Watch portions and eat foods full of nutrients rather than those that are energy dense. Try for variety and freshness when you can. Aim for three meals (and snacks) each day from the five main food groups – vegetables, fruit, lean meats and fish, dairy, grains and cereals. Stay away from processed foods that are high in fat, salt and sugar. If you find it difficult to shop, get a family member or friend to help, or contact your local council. Many food stores offer home delivery.

Experiment in the kitchen

Homemade meals are the best – that way you know how fresh they are and what’s going into them. Be on the look out for new healthy recipes. Experiment with colour and variety – aim for two serves of fruit and five serves of vegetables per day. If you live on your own, cook meals and freeze the rest. To avoid food poisoning, don’t forget to practise food safety. If you have time, set up a kitchen garden or join a community garden.

Keep up your fluids

Did you know most adults lose about two to three litres of water per day? Aim for six to eight cups of fluids every day to replace water loss. Try to stay away from drinks found on our supermarket shelves – they contain loads of hidden sugar. Water is best for hydrating the body, flushing out waste, aiding digestion and keeping our body temperature under control. Don’t forget to drink more on hot days and when you exercise! Hint: add a squeeze of lemon or lime to water or make ice cubes with fresh fruit to increase your intake.

Get off your butt

Many of us tend to be less active as we get older, which can lead to chronic health problems such as heart disease, diabetes and some cancers. According to experts, not being active contributes to around six per cent of deaths worldwide. It’s also not great for our bowels, joints, muscles and mental health. Get up and out of your seat and move those limbs. It’s never too late to turn it around!

Be active

Make time for 30 minutes of physical activity each day. It doesn’t need to be in one burst – if you’re time poor, try short 10 minute bursts of medium intensity activity three times a day. It’s better to do something rather than nothing at all. Start gently and build up your endurance little by little. Try a range of activities to improve your fitness, strength, balance and flexibility. Remember, every little bit counts and that includes active household chores, such as vacuuming, washing the car and gardening! Make sure you have a health check with your doctor before starting any physical activity.

Make exercise fun

At this stage of life, we’ve done the hard yards, now it’s time to have some fun. Experts say we are more likely to stick to physical activity if we enjoy it. If you haven’t exercised in a while or find it daunting, do it with others. If you live in Victoria, check out Seniors Online, they have a wealth of information. Otherwise, your local council or library can help.

Give your brain a boost

Our brain is like a muscle, it needs a workout to keep it working effectively. Try a new skill – it helps safeguard against dementia. Do something you’ve always wanted to do – learn a language, play a musical instrument, try meditation or enrol in a course. Be on the look out for new and creative ways to challenge yourself!

Get a good night's sleep

If you are sleep deprived, you’re likely to have a short attention span, poor judgement, poor memory and low mood. Although we may find we don’t need as much sleep as we did when we were younger, we still need to get a good night’s sleep – about eight hours a night. Be guided by your level of alertness during the day – if you feel tired you need more. If you find it hard to sleep, cut back on alcohol and caffeine, try to quit smoking and avoid using electronic devices an hour before you go to bed. If sleep is a problem, seek professional help.

Get to know your medicines

If you’re taking medicines, be guided by your doctor. Pharmacists can help too. Let them know what else you’re taking – that means vitamins, herbal supplements and those bought over the counter. Some medicines can lose their effectiveness, or make us sick if taken together. Know what the dangers and side effects are by reading the consumer medicine information (CMI). You might like to download a free app such as this one from NPS MedicineWise to keep track of your medicines.

Don't be a falls risk

Falls are a major cause of injury for older people. The good news is they can be prevented and the severity of their impact reduced through simple management. Incorporate exercise into your daily routine – it really does strengthen our bones and improves our flexibility and balance! Check the safety around your home – make sure it’s clear of clutter and well lit. If you are not as agile as you used to be, a personal alarm can get you prompt assistance. If you need help around the home, contact myagedcare and your local council to check your eligibility.

Go easy on alcohol and cigarettes

If you drink alcohol, have at least one alcohol-free day a week. Drink no more than two standard drinks in a day. If you are a smoker, consider quitting. If it seems daunting, Quit has free confidential counselling. Don’t be too hard on yourself either, even making the decision to quit is a step in the right direction!

Get social

Experts are studying the link between friendships and our health. Some say having a strong social circle can help us live longer – all the more reason to nurture the friends you have. If you’re lonely you are less likely to have support and more likely to develop mental health problems. If you find it difficult to make friends, join an activity group. It can be anything where others are present – from playing a game to being part of an organised class.

Look after your skin

One of the first signs of ageing is changes to our skin. We may notice new spots, wrinkles, broken blood vessels, thinning and sagging as our skin loses some of its elasticity. We can reduce some of these changes by limiting the time we spend in the sun, quitting smoking, avoiding harsh irritants and moisturising regularly. Don’t forget to drink water too – it’s great for replenishing. While it may be tempting to get treatments or cosmetic surgery, make sure you know the all the risks. If you notice any unusual changes or spots, get a doctor to check them.

Be kind to yourself

The last thing we need to be doing when we age is to beat ourselves up because we’re anxious or depressed. We may feel ashamed we’re feeling this way and may not seek help until our mental health reaches a crisis point. It’s hard to open up about personal things and you may not want to be a burden. Many people in our society experience a mental health condition at some time in their life. In fact, it’s estimated around 10 to 15 per cent of adults over 65 experience depression. Be kind to yourself – recognise you’re not alone, it can be treated and help is available.

Don't go it alone

When we get older, we can find ourselves isolated for all sorts of reasons. We may find our friends have dropped off over the years or we’ve lost contact with our work mates due to retirement. Our house might be empty because the kids have moved out or we have lost a partner. Don’t suffer in silence. Support is available. Talk to a doctor or someone you trust. If you find it too hard to reach out in person, a confidential online service or helpline can help.

Got some time on your hands?

Volunteering or mentoring is a great way to meet new people while doing something good for others. Research has shown people who volunteer have better health and wellbeing and a greater sense of self worth. You’ll be surprised what’s out there. Check out the many opportunities available in Victoria. If you don’t live in Victoria, contact Volunteering Australia.

Coping with pain

We all experience aches and pain as we get older, but when pain is persistent, it can really get on top of us and interfere with our daily lives. No one needs to suffer in silence. Seek help early so you can get on with the things that are important to you. Work with your pain management team – they can help you learn more about your condition and treatment so you are in control.

Carers need support too

If you are caring for someone, it can be easy to put your needs last. Being a carer can be physically and emotionally draining – you may have a lot of mixed feelings too. Don’t go it alone – get the help you need and make sure you get time out too. You’d be surprised how much support is available – from carer support groups, to emotional and financial support. There are specific services for Aboriginal carers and carers who do not speak English or come from a different cultural background.

Plan for the future

We know no one likes talking about death and dying, but making plans and decisions for the end of your life is not only better for your loved ones but gives you peace of mind. Prepare an advance care plan so others know what your future health care wishes are. Make sure your financial affairs are in order too.

Stay safe online

Most of us are online on a daily basis – unfortunately, there are people who like to prey on other’s vulnerabilities. There are simple things you can do – install the latest antivirus software, regularly update your passwords and use your credit card wisely. Medicines and health products bought online also carry a number of risks. Beware of cyber quackery too – there are loads of sites out there giving the wrong health advice. Don’t self-diagnose, always see your doctor. If you think someone is acting suspiciously or you have been scammed, report it to Consumer Affairs Victoria or Scamwatch.

Know the facts on surgery

As we get older, some of us will need to have surgery. If this happens to you, there may be number of questions running through your mind such as – cost, whether to go to a public or private hospital, risks and how long you’ll be out of action. Do your research and don’t be afraid to ask lots of questions. Take someone with you to your appointment to jot down notes. If you’re not happy with your doctor, seek a second opinion.

Don't be a travel risk

If you're lucky enough to be able to travel to new and exciting places, make sure you do all the necessary homework before you go. Get health checks, vaccinations and organise insurance. Are you aware of any travel health and safety risks? Know what to do if an emergency arises.

Be mindful

As we age, new challenges face us. Maybe we regret the things we did or didn’t do in our lives. Remember, that’s a part of life. Focus on the here and now. Whether you enjoy colouring books, gardening, meditation, eating or taking a walk in your local surroundings – take it slowly, observe what’s happening and enjoy the moment!