What is Healthy Aging?

Aging is an inevitable part of life that everyone faces as they grow older. Today, with improved living conditions, we can age healthily and enjoy a more comfortable and relaxed life. So, what does healthy aging mean, and how can we achieve it?

1. What is Aging?

Aging is the process of gradual decline in physiological functions and reproductive abilities over time, and it is a natural and continuous occurrence. This process affects both appearance and the function of bodily organs.

As aging begins, the body’s ability to adapt to the surrounding environment diminishes. Extreme weather conditions, such as excessive heat or cold, can negatively impact and harm health. Recovery from injuries also slows down, and the musculoskeletal system weakens, increasing the risk of fractures.

This condition can affect mobility and movement, especially in older adults. The immune system weakens, making the elderly more susceptible to diseases, which often progress more severely. Additionally, signs of aging appear on the skin, such as wrinkles, brown spots, and reduced skin elasticity.

2. What is Healthy Aging and Why is it Important?

Healthy aging simply means experiencing old age with good health, minimal illness, and comprehensive healthcare. It is evident that not everyone can achieve good health in old age, and this issue is becoming increasingly important. So, what is healthy aging, and why is it crucial to attain it?

2.1 What is Healthy Aging?

Healthy aging is defined by healthcare professionals as extending lifespan, avoiding chronic diseases, and minimizing severe health decline in late life. To achieve this, focus on four key factors: physical health, social health, emotional well-being, and cognitive function.

According to the World Health Organization (WHO), healthy aging is “the process of developing and maintaining the functional ability that enables well-being in older age.” Functional ability includes capacities that help individuals do and become what they value, including:

• Meeting basic needs such as reflexes, hearing, speaking, and clear articulation
• Learning, developing, and making decisions
• Mobility
• Building and maintaining relationships
• Contributing to society

Functional ability depends on intrinsic capacities and relevant environmental factors, along with their interactions. Intrinsic capacities include mental and physical abilities such as walking, thinking, seeing, hearing, and remembering, which are influenced by illness, injury, and age-related changes.

Moreover, to achieve healthy aging, factors like environment, housing, community, social aspects, infrastructure, relationships, attitudes and values, health and social policies, and support systems play a crucial role. Living in a supportive environment with good health factors will help achieve healthy aging, prolong life, and reduce the risk of chronic diseases.

2.2 Why is Healthy Aging Important?

Everyone around the world deserves the opportunity to live long and healthy lives. However, the living environment can have both positive and negative impacts on our health. It influences behavior, exposure to health risks (such as air pollution or violence), access to healthcare services, and social opportunities during aging. A longer lifespan allows individuals to enjoy more time with family and loved ones.

3. How to Achieve Healthy Aging?

Understanding what aging is and the importance of healthy aging helps individuals develop better awareness of their life and health care. So, how can one achieve healthy aging?

3.1 Engage in Physical Activity Weekly

Increasing physical activity, with the support of healthcare professionals or fitness experts, can significantly benefit health and contribute to healthy aging.

Aim to exercise for at least 20 minutes daily or 150 minutes weekly. Studies show that individuals who walk 8,000 steps daily have a significantly lower mortality rate (fewer deaths over 10 years) compared to those who walk only 4,000 steps daily.

3.2 Get 8 Hours of Sleep Daily

Research indicates that adults aged 50-60 should get at least seven hours of sleep each night. Those who sleep six hours or less have a 30% increased risk of developing dementia over 25 years. Additionally, sleeping six hours or less is linked to higher blood sugar levels and increased blood pressure.

3.3 Nutrition

What is the role of nutrition in aging, and why is it important? Older adults often neglect micronutrient-rich diets, so it is essential to include the following nutrients in their daily intake for healthy aging:

• Protein: Should account for about 10-35% of daily calorie intake. For example, a person weighing 150 pounds needs about 68-82 grams of protein daily.
• Fiber: Older adults should consume 21-30 grams of fiber daily. Fiber is abundant in fruits, vegetables, whole grains, oats, pinto beans, navy beans, and black beans.
• Water: Drink about 6-8.5 cups of water daily, or more if feeling thirsty.
• Vitamin D: Found in sunlight and foods like fatty fish and dairy products. The recommended amount is 15 mcg daily for individuals aged 1-70 and 20 mcg for those over 70. Vitamin D supplements are a good option if dietary intake is insufficient.
• Vitamin B12: Good sources include meat, fish, poultry, dairy, and fortified cereals. The recommended amount is 2.4 mcg daily. If absorption is difficult, B12 injections may be needed.
• Calcium: Important for maintaining bone density, especially in individuals over 50. The recommended amount is 1,200 mg daily for women aged 51 and older and men aged 71 and older. Good sources include dairy products, tofu, and dark leafy greens.

3.4 Quit Smoking

For smokers, quitting is the most effective way to improve physical health. Smoking is a leading cause of preventable death in the U.S. and accelerates skin aging.

No matter how long you’ve been smoking, quitting is always beneficial for your healthy aging plan. Healthcare professionals can offer advice and suggest effective ways to quit smoking and live a smoke-free life.

3.5 Regular Health Check-Ups

Regular health check-ups are crucial for achieving healthy aging. Routine health checks help doctors detect chronic diseases early and minimize risk factors such as high blood pressure and cholesterol. Individuals who participate in regular check-ups also report improved quality of life and better health.

Recently, scientists have developed advanced laboratory tests and imaging techniques that help detect and monitor early signs of age-related diseases. Harmful cellular and molecular changes can occur years before symptoms appear. These tests can assist healthcare professionals in early diagnosis and treatment, improving health outcomes and supporting healthy aging.

Overall, understanding the importance of aging and considering factors related to health and living environment can help you be more mindful in achieving healthy aging. This will lead to a less disease-prone, healthier, and longer life.