Active Aging: The Fundamentals & How to Attain It!

A growing number of people around the world are living longer. As the world population ages, the percentage of older persons increases in every country. In 2030, 1 in 6 people in the world will be 60 or older, according to the World Health Organization. The share of the population aged 60 and over will increase from 1 billion in 2020 to 1.4 billion by 2050.

"It's not how old you are. It's how you are old." -?Jules Renard

Our global population is aging, but are we living an active or healthy aging? Active aging refers to the process of maximizing physical, social, and mental well-being and participation in society, in order to enhance the quality of life as people age. The World Health Organization (WHO) defines active aging as "the process of optimizing opportunities for physical, social, and psychological well-being and active participation in the society for all people in line with their needs, goals, and capacities as they age." Factors that influence active aging include overall well-being, social engagement, education & learning, access to services & technology, personal engagement, and environment.

Active aging

Aging is not only a population phenomenon but also an individual experience. It has been estimated by biogerontologists that while 25% of aging can be attributed to genetics, 75% can be attributed to environmental conditions, including those behavioral events that select external factors.

Therefore, aging at the individual level is a long process governed not only by age and genes but also by interactions between socio-environmental conditions and personal and behavioral events. Thus, at the individual level, aging is not a random phenomenon: the individual is the agent of his/her own aging process, and how individuals can age well and actively depends on the decisions they have made and the behaviors they have learned throughout life.

From a scientific perspective, active Aging refers to a semantic space that encompasses healthy, successful, or productive Aging. As mentioned above, all of these terms refer to a positive approach to aging or "Aging well," and are considered multidimensional and multilevel concepts. According to the new paradigm of gerontology based on the delay of senescence, the compression of morbidity and mortality, the diversity of ways to age, and the plasticity of human nature in the face of enrichment situations, a new paradigm is emerging.

How to attain active aging!

Healthy aging is influenced by many factors. Genetics, for example, is beyond our control. Exercise, a healthy diet, going to the doctor regularly, and taking care of our mental health are all within our grasp. Researchers from the National Institute of Aging (NIA) and others have identified actions you can take as you age to manage your health, remain independent, and maintain quality of life.

MENTAL WELLBEING

A healthy mental state, or mental wellness, is essential for your overall well-being. The way we think, feel, act, make choices, and relate to others is influenced by it. The key to healthy aging is managing social isolation, loneliness, stress, depression, and mood through medical and self-care.

Prevent social isolation: Social isolation and loneliness among older adults are associated with heart disease, depression, and cognitive decline, according to several recent studies. In a study of more than 11,000 adults older than 70 in 2021, loneliness was associated with a higher risk of heart disease. In another recent study, it was found that older adults with social support had fewer chronic lung conditions and depressive symptoms than older adults who were socially isolated.

Memory can also be affected by loneliness. Loneliness was associated with faster cognitive decline in adults over 65, according to a study of more than 8,000 adults.

Connecting with others may boost your mood and improve your overall well-being. Keep in touch with family and friends in person or over the phone. Maintaining connections can be achieved by scheduling time each day to connect with others.

Prevent chronic stress, anxiety, and depression: A constant state of stress can affect memory, change the brain, and increase the risk of developing Alzheimer's or a related disease. According to a meta-analysis funded by the National Institute of Mental Health, stress and anxiety can affect memory, decision-making, and mood. Scientists analyzed data from the Baltimore Longitudinal Study of Aging, following 2,000 participants for more than five decades. Data shows that individuals who are emotionally stable live on average three years longer than those who tend to be negative or anxious.

Mental and physical health are both affected by depression. Researchers from around the world show that depression increases the risk of heart disease and metabolic disorders.?

Meditation techniques, physical activity, and participation in activities you enjoy can help you manage stress. It is possible to treat depression, even when it is severe. A healthcare professional should be consulted as soon as you notice symptoms. Stay engaged in social or community events.

Boosting cognitive health: As we age, our ability to think clearly, learn and remember changes. While some older adults develop Alzheimer's or other types of dementia, many older adults experience modest memory and thinking changes. Keeping older adults cognitively healthy may be achieved through healthy eating, staying active, and learning new skills. There was a 60% reduction in Alzheimer's risk among those who followed at least four of the following healthy lifestyle behaviors.

• A minimum of 150 minutes of moderate- to vigorous-intensity exercise per week
• Quitting smoking
• Limiting alcohol consumption
• Mediterranean-style eating
• Engagement in mentally stimulating activities, such as reading, writing letters, and playing games.

PHYSICAL WELLBEING

Taking care of your physical health involves staying active, eating healthy foods, getting enough sleep, limiting alcohol consumption, and managing your health care proactively. To promote healthy aging, small changes in each of these areas can make a big difference.

Regular physical activity: The cornerstone of healthy aging is physical activity. Exercise is not only associated with a longer life but it may also be associated with a better life, which means fewer years of pain or disability. A study of adults 40 and older found that taking 8,000 steps a day or more was associated with a 51% lower risk of death from all causes when compared to taking only 4,000 steps. The number of steps you get each day can be increased by doing activities that keep your body moving, such as gardening, walking your dog, and taking the stairs instead of the elevator.

Muscle function often declines with age. Older adults may not have the energy to participate in everyday activities and may lose independence as a result. Exercise, however, can help older adults maintain muscle mass.

Make smart food choices: Choosing what to eat can be confusing with so many diets available. An eating pattern based on fruits, vegetables, whole grains, healthy fats, and lean proteins is recommended. There is evidence that the Mediterranean diet, which includes fresh produce, whole grains, and healthy fats, but less dairy and more fish than a traditional Western diet, may be beneficial to health. A 2021 study analyzed the eating patterns of more than 21,000 participants and found that Mediterranean-style eating patterns significantly reduced sudden cardiac death risk. A study of the DASH diet found that it lowers blood pressure, helps people lose weight, and reduces the risk of type 2 diabetes and heart disease. An eating pattern that may support healthy aging is the MIND diet, which combines a Mediterranean-style eating pattern with DASH. People who closely follow the MIND diet have better overall cognition - the ability to think clearly, learn, and remember - than those who follow other diets.

Start small by adopting one or two aspects of the Mediterranean-style eating pattern or MIND diet. Research has shown that incorporating even a small part of these eating patterns into your daily eating habits, such as more fish or leafy greens, can improve your health.

Getting adequate sleep: Not getting enough quality sleep can make a person irritable, depressed, forgetful, and more likely to have falls or other accidents. Memory and mood are affected by sleep quality. One study of adults older than 65 found that those with poor sleep quality had trouble solving problems and concentrating. Researchers found that people in their 50s and 60s who got six hours of sleep or less a night had a higher risk of developing dementia later in life. As a result of inadequate sleep, beta-amyloid, a protein associated with Alzheimer's disease, may build up.

On the other hand, getting enough sleep is associated with lower rates of insulin resistance, heart disease, and obesity. Getting enough sleep can improve your creativity, decision-making skills, and even your blood sugar levels.

Quit smoking and reduce alcohol consumption: Quit smoking if you do. Quitting smoking is good for your health and can add years to your life. One study of nearly 200,000 people found that older adults who quit smoking between 45 and 54 lived about six years longer than those who continued to do so. Smoking cessation between 55 and 64 led to an average four-year increase in life expectancy. When you stop smoking, you will breathe easier, have more energy, save money, and improve your health.

In alcohol-dependent men and women, certain brain regions show signs of premature aging. According to this 2016 study, heavy drinking for extended periods of time is associated with poor heart health in older adults.

HOBBIES, LEISURE, AND HAPPINESS

Not only are your favorite activities fun, but they can also help you stay healthy. Studies have shown that people who participate in hobbies and social and leisure activities may have a lower risk of certain health problems. One study found that participation in a community choir program for older adults reduced loneliness and increased interest in life. According to another study, older adults who spent at least an hour reading or participating in other hobbies each day had a reduced risk of dementia.

Participate in activities whenever possible. Attend a sporting event, try a new restaurant, or visit a museum. Play a musical instrument or learn how to cook. Become more active in your community by volunteering at a school, library, or hospital.

Harvard study, almost 80 years old, has proved that embracing community helps us live longer, and be happier.

In a nutshell

Healthy aging requires taking care of your physical, mental, and cognitive health. Making small changes in your daily life can help you live longer and healthier. Staying active, eating well, sleeping well, and seeing your doctor regularly can support your general health. Keep your mental health in check by interacting with family and friends, staying positive, and participating in activities you enjoy. As you age, improving your physical and mental health may reduce your risk of Alzheimer's and related dementia.