Healthy Ageing: Tips for Maintaining Physical and Cognitive Health

As we age, our bones start to lose mass and become thinner and more brittle, putting us at a higher risk of broken bones, loss of height, and stooped posture. Ageing causes our large arteries to become stiffer, which contributes to higher blood pressure. The walls of the arteries also start accumulating a buildup of fatty deposits which reduces blood flow to the heart.

As we become older, we start experiencing slight forgetfulness, and our ability to process new information or multitask also slows down with age. Ageing also causes our digestive tract to slow down which leads to frequent stomach aches, bouts of constipation, and an increase in feelings of nausea. Our skin starts to lose its elasticity and our five senses, which include hearing, taste, touch, vision, and smell also start losing their functionality.

Tips for Maintaining Physical and Cognitive Health As We Age

Keep learning new skills- Constantly seeking new information and learning new skills is associated with better mental functioning in old age. Experts suggest that gaining knowledge keeps a person in the habit of being mentally active, thereby, helping maintain individual brain cells and stimulate communication among them. Pursuing a hobby, learning a new skill, volunteering or mentoring are additional ways to keep our minds sharp.

Commit to brain-healthy habits- As you age, it is advised to start committing yourself to brain-healthy habits like consuming colourful fruits, vegetables, lean proteins, and fewer processed foods. Habits like getting at least 15 minutes of exercise, a good night’s sleep, and 15 minutes of mindful exercises are also healthy for the brain.

Stay physically active- Staying physically active can help offset several negative effects of ageing. Exercising regularly improves our balance, keeps us mobile, improves our mood by reducing feelings of anxiety and depression, and contributes to better cognitive functioning. It also plays an important role in managing the symptoms of adverse diseases like diabetes, osteoporosis, high blood pressure, and breast cancer.

Take care of your skin- Skin is the largest organ in the body. When cared for properly, our skin protects our body from diseases, regulates our body temperature, and provides sensation. Taking care of your skin from a young age, along with eating foods that are good for the skin can prevent the age-related degradation of skin. You can keep your skin healthy by always wearing sunscreen, wearing a hat when in the sun, following an anti-ageing skincare routine, eating fresh fruits and vegetables, and staying hydrated.

Look after your teeth- As we grow older, like our bones, our teeth become brittle because the tough enamel that protects our teeth start to decay. We also become susceptible to severe gum diseases. Therefore, it is recommended to brush your teeth at least twice a day and to floss every day. Flossing helps prevents gum diseases and buildup by removing pieces of food stuck between the teeth. And brushing helps reduce the number of harmful bacteria in our mouths.

Reduce consumption of cigarettes and alcohol- Studies show that excessive consumption of alcohol and smoking constantly puts us at an increased risk of dementia. This is because excessive consumption of these stimulants can worsen cognitive function as it alters our mood and judgment greatly. Consider quitting smoking altogether and start drinking only in moderation.

Stay socially active within your community- Having a vibrant social life as we age has numerous health benefits. For instance, people who participated in social activity way into their old age reportedly experienced fewer negative feelings, more positive moods, and higher levels of physical activity. Older people are recommended to join groups that correspond to their interests while seeking social interaction.

Get proper sleep- As we age, our quality of sleep starts to decrease due to frequent aches and pains. Therefore, in order to age healthily it is important to prioritize sleep and get proper sleep. Getting adequate sleep lowers our risk of heart disease, reduces inflammation, improves focus and concentration, and lowers the risk of obesity.