Healthy Ageing: Definition, Tips and More For 35+

Blogs08 Mar 2024

As we navigate the journey that is life, the concept of ageing and its inevitability takes centre stage. Of course, the ageing process is an unavoidable natural occurrence, but what if we could go through it with grace, vitality and joy? This is the essence of healthy ageing. In this article, we will explore the idea of a healthy ageing process and deep dive into what it means to age gracefully and maintain functional ability.

What is Healthy Ageing?

If you feel that having no health issues or any disease means you are healthy, then think again. Healthy ageing is not only the absence of diseases or health issues; it’s a holistic approach that encompasses physical, mental, and cognitive well-being. It is about embracing the ageing process with a positive attitude and making active efforts to improve your environment to promote wellness. The notion of healthy ageing typically involves staying fit, having a vibrant and engaging social life, and being mentally stimulated to ensure a fulfilling and vibrant existence. It's hard work. The kind of work that you should be hellbent on doing if you want to live a healthy life in your yester years.

What is Functional Ability and How Does It Relate to Healthy Ageing?

Functional ability refers to the capability to perform everyday activities with independence and ease. According to the World Health Organisation (WHO), functional ability is a person’s ability to meet their regular, basic needs, learn and make decisions, be active, build and retain social connections and contribute to society. When it comes to healthy ageing, maintaining and improving functional ability is crucial. Nobody wants to be dependent on another person for their basic tasks. Hence, functional ability and active ageing are symbiotic which means a strong functional ability supports a healthier ageing experience, and vice versa.

What are the Key Considerations for Healthy Ageing?

Pro Ageing and Health: Taking Care of Your Physical Health

Some of the most common ageing-related diseases in India are arthritis, osteoporosis, cataracts, diabetes, cardiovascular disease, Parkinson’s, Alzheimer’s, depression, dementia. Taking the reins of your health early on can help in the prevention of such issues to some extent. Some of the most important ways you can take care of your physical health are:

1. Regular exercise

A 2016 study found that doing 10,000 steps daily in 30 overweight patients significantly lowered their anxiety, depression, and other mood disorders. Additionally, they were found to also have a lower body weight, BMI, blood pressure etc! So, it’s time to take out your fitness watch and keep an eye on your daily steps goal. Don’t you think? Apart from walking, you can look to explore yoga as it requires minimal to no accessories and helps improve muscle strength.

2. Eating mindfully

When it comes to active ageing, weight loss and looking too thin cannot be an ideal goal as thinness also comes with a barrage of problems. The elderly must aim for a healthy BMI and choose foods and beverages that help them stay on track with their fitness goals. The National Institute of Nutrition, ICMR, suggests that older adults must not exceed their daily oil intake by 20g. They suggest that ageing adults should cut out ghee, butter, vanaspati and coconut oil. As an Indian, spreading a dollop of ghee on a hot roti or adding it to our halwas is our love language. But you should try and reduce its consumption if not striking it off from your diet entirely. Your doctor’s discretion might help here. Additionally, you should focus on foods with protein, fibre, calcium, and other micronutrients.

3. Regular check-ups

As you get older, your health needs to be your priority. This means never missing regular check-ups, understanding your health issues, nutritional deficiencies and more. Gaining health-related knowledge, asking your doctors more questions and following their advice can greatly help you take hold of your health.

Taking Care of Your Mental Health

1. Stay Socially Connected

Loneliness is a common issue faced by ageing adults as our lives change, families shift, and friends move. Fostering meaningful relationships by joining clubs, teaching, mentoring, attending events etc. helps combat feelings of loneliness and isolation, promoting mental well-being. The bottom line is to keep moving and keep exploring.

2. Pursue Hobbies

As we grow older, work takes a front seat, and many of us leave behind our passions and interests. However, to fight loneliness, burnout and an overall sense of feeling lost, engaging in activities, starting new hobbies and rekindling old interests can bring joy and fulfilment, stimulating mental agility and creativity. Now that you have fulfilled most of your responsibilities, it’s time to rekindle your passion for your hobbies!

3. Manage Stress

Practice stress-reducing techniques such as meditation, deep breathing, or yoga to maintain emotional balance.

Taking Care of Your Cognitive Health

1. Mental Stimulation

Keep your brain active through activities like puzzles, reading, or learning new skills to maintain cognitive function. Learn about new technology and use it to your advantage either by connecting with friends and family, learning new things or finding like-minded communities.

2. Quality Sleep

Ensuring sufficient and restful sleep has proven to play a crucial role in cognitive health and overall well-being. Older people must make sure to sleep at a timely hour and get at least 8 hours of sleep daily to keep their body and mind sound. In conclusion, pro ageing is a journey worth embracing, and the choices we make today profoundly impact our tomorrows. By understanding the intricacies of physical, mental, and cognitive well-being, and by adopting a proactive approach to life, we can age with grace and vitality. So, let's celebrate the gift of ageing and embark on a path that leads to a fulfilling and healthy life. After all, age is just a number, but the quality of life is timeless.