In Europe and America, populations are living longer and having fewer children. Experts agree that the challenge is not just to live longer, but to live better. Benefiting from a longer, healthier and more functional life can bring individual and social benefits..
The US National Institute on Aging (NIA) has identified concrete actions to slow the loss of physical and cognitive abilities Typical of the passage of time.
As the years pass, the body experiences gradual changes in almost all of its systems: The arteries become stifferThis forces the heart to work harder and increases the risk of high blood pressure. Bones lose their density and muscles lose their strength and flexibilitySomething that affects balance and increases falls; The digestive system becomes slower; The bladder loses flexibility and controlWhich promotes urinary incontinence. The brain shows small difficulties in memory; The eyes and ears reduce their ability to focusAdapt to light. Softens the skin Metabolism slows down. Together, these changes form a natural process that requires more and more care.
Although the genetic aspects are beyond every person’s control, the truth is From diet to physical activity can make the difference between healthy aging And one that threatens autonomy. That’s why studies have concluded that certain behaviors can help you age healthily.
Studies conducted by the Mayo Clinic and the NIA show that regular exercise extends life and improves the quality of years earned. Research conducted on adults over the age of 40 found that Those who walked 8,000 steps a day were 51% less likely to die than those who walked by half..
Simple activities of moderate to vigorous intensity for more than 30 minutes — Walking, climbing stairs, jogging or lifting weights, even doing yoga — It can make a difference. Weight-bearing exercises strengthen bones and slow bone loss.
Physical activity also helps maintain muscle mass, which is a more predictive indicator of longevity than others such as weight or BMI.
Being very thin does not always mean you are healthier. The National Intelligence Agency notes in a report that this condition in older adults “can weaken the immune system, increase the risk of broken bones, and in some cases, it can be a symptom of the disease.”
Choosing nutritious foods is key in aging. Dietary guidelines recommend patterns containing vegetables, healthy fats and low-fat proteins.
Various studies support that the Mediterranean diet is associated with better cognitive function, lower risk of cardiovascular disease and slower decline in thinking.. An NIA study, published in 2021, examined the dietary habits of more than 21,000 people and found that those who stuck to this type of diet had a much lower risk of sudden cardiac death.
Increase fish consumption, include green leafy vegetables or reduce salt and sugar and consume less dairy products It can have measurable positive effects even in older people.
Aging also affects memory, vision and hearing. It’s common to forget names, take longer to multitask, or have difficulty focusing on close objects.
For this, It is important to stay mentally and socially active: Read, learn something new, participate in community activities. Exercising also increases blood flow to the brain.
Sleeping between seven and nine hours is another tip. Poor sleep quality is associated with an increased risk of cognitive decline. You should try to have a consistent sleep schedule every day and avoid taking naps, which can make it more difficult to sleep at night..
Another investigation, based on information from nearly 8,000 participants, showed that adults ages 50 to 70 who sleep six hours or less per night have a greater risk of developing dementia. If good sleep is difficult, interventions such as mindfulness meditation can improve rest. It is also recommended to stop using screens two hours before bedtime.
Smoking and excessive drinking are factors that lead to poor health in old age. In Colombia, although smoking rates are declining, it still causes the deaths of more than 13,200 people annuallyAccording to the World Bank report with data for 2021.
Quitting smoking at any age – the sooner the better – has positive effects on circulation, reducing the risk of cancer, strokes and lung disease. An NIA analysis of 200,000 people concluded that those who quit smoking lived up to four years longer than those who continued to smoke.
Alcohol, for its part, affects the brain, increases the risk of cardiovascular disease and can cause premature aging.. Experts support health taxes on products such as tobacco, alcohol and sugary drinks, which would reduce their consumption and allow more resources to be allocated to welfare and prevention policies.
Aging is inevitable, but its speed and effects can be modified. Moving more, eating better, sleeping properly, giving up harmful habits, and paying attention to physical and cognitive health are steps that experts consider essential..
Written by Paula Valentina Rodriguez Mora
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