Ageing gracefully and living a long and healthy life sans any life-threatening diseases is a dream for many. Getting older can seem intimidating with problems like memory loss, low density of bones, loss of hair and wrinkles.
While it may seem difficult to put these age-related changes out of sight, certain steps can be taken to stave off diseases as you age. Staying physically active, eating a healthy diet and making smart lifestyle changes are some of the ways to avoid the age-related health risks. Here is a list of the most common ones and ways to keep them in check.
1. Obesity
This is a serious and growing health concern in India. An obese person is prone to complications such as metabolic syndrome, high blood pressure, atherosclerosis, heart diseases, diabetes, high blood cholesterol, cancers and sleep disorders.
How to Avoid It
A healthy lifestyle can reduce the risk of heart diseases by as much as 80 percent.
Therefore, ensure you maintain a healthy body weight by exercising daily, consuming low-fat foods and limiting salt intake. One must also increase the consumption of fibre-rich foods like oats, lentils and flaxseeds.
Incorporate some heart-healthy foods like nuts (five almonds, one walnut and one fig daily), vegetable juices, berries and fish. If habituated to alcohol consumption and smoking, cut down on the intake and try giving up on your smoking habits eventually.
Your body’s ability to effectively pump oxygen to your heart declines as you age; therefore, it’s important to exercise regularly. It helps manage blood pressure, stress and weight.
2. Arthritis
Arthritis affects nearly half of the elderly population and is a leading cause of disability in our country. Osteoarthritis is the most common type of arthritis that affects the joints, usually the hands, knees, hips, and spine.
How to Avoid It
It can be kept under vigilance with the right kind of treatment and lifestyle alterations. The best way to prevent arthritis is to exercise regularly. Keeping a close watch on the weight is also essential for joint health.
As per the Framingham Osteoarthritis Study, weight loss of just 5 kgs could reduce the risk of developing osteoarthritis in the knees by 50 per cent.
3. Osteoporosis
Termed as the ‘silent disease’, osteoporosis and low bone mass affect almost 44 million Indians aged 50 and older, of which most of them are women. A person suffering from osteoporosis is more likely to break a bone with a fall.
How to Avoid It
Some ways to prevent osteoporosis are to get plenty of calcium, limit foods with high acidic content, and avoid aerated drinks as they reduce the absorption of calcium from the stomach into the bloodstream.
Vitamin D, the sunshine vitamin is extremely crucial for improved bone health. Make sure you’re getting enough from low-fat dairy products or take a supplement.
Start practicing weight-bearing exercises to keep your bones healthy.
4. Cancer
Age is the biggest risk factor for developing cancer and the risk increases significantly after the age of 50. As per the National Cancer Institute, one-quarter of new cancer diagnoses are in people aged between 65 and 70.
How to Avoid It
In order to prevent cancer, women should get regular gynecological examinations done and men should consider a digital rectal examination to prevent prostate cancer.
Giving up on smoking is necessary to prevent lung cancer. For diet, shift to organic foods, make fruits and vegetables a part of your daily diet, add fiber to your diet, eat more fish, get enough Vitamin D, flavour your food with turmeric, avoid red meat, limit alcohol consumption, and stay away from trans fats.
5. Diabetes
Type 2 diabetes is a growing concern among the young and the old alike.
How to Avoid It
One can prevent it by sticking to a healthy diet that is low in sugar and saturated fats.
Make it a habit to do cardio exercises for 30 minutes each day, at least 5 days a week. Exercises like walking, swimming, and bicycling help in controlling the glucose level, managing your weight, and staying strong.
All of this can prepare you for warding off any health issues faced while ageing. Following these tips can go a long way towards adding good years to your life.
(Sonia Narang is the Wellness Expert at Oriflame India. She writes and advises on health and nutrition. The views expressed above are the author’s own. FIT neither endorses nor is responsible for the same. )
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