•Kapadhi /Uiras and David Hute /UirabIntroductionWITH age, progressive physiological changes take place that ultimately lead to a decrease in the function of various parts of the body.
But it is important to remember that, although aging is the common cause of all age-related diseases, aging itself is not a disease!
Some changes in our bodies are obvious, while others are more subtle. How we age is, in part, determined by family (genetics), but our lifestyle choices have a more powerful impact on how well our bodies age. Fortunately, we can control our lifestyle choices.
Knowing how our bodies change with age and taking steps to avoid the negative effects of aging can help us to maintain a young spirit and an independent life. A healthy diet, regular exercises and a positive attitude can help slow down the progression of many age-related diseases and changes.
Following are some of the changes that come with age.
The Heart
As you age, your heart beat slows down. Your vessels (arteries) become harder and make it difficult for the heart to pump blood. This is high blood pressure. This may lead to a bigger heart and may result in heart failure and other cardiovascular diseases if left untreated.
How to promote
heart health?
-Include physical activity in your daily routine, such as walking, swimming and running.
-Eat healthy: vegetables, fruit, whole grain, high fibre foods, lean meat. Limit sugary foods and those high in unsaturated fat.
-Do not smoke. Smoking not only hardens your arteries, but also increases your blood pressure and heart rate.
-Manage stress.
-Get enough sleep. This helps repair your heart and vessels, bones, joints and muscles
With age, bones tend to shrink in size and thickness. Older people therefore tend to break easier. Muscles lose strength and flexibility. This affects coordination and balance. And of course, arthritis is a common condition of old age.
What can you do?
-Get adequate calcium through dairy products and supplements.
-Get vitamin D supplements
-Do weight bearing activities, such as walking, playing tennis, climbing stairs, etc. These help to strengthen your bones.
-Do not smoke. Drink alcohol in moderation.
Digestive system
Constipation is a common problem of old age. Look at your diet: Increase fibre in your food, like fruits and vegetables, whole grain. Limit dairy products and refined foods such as cakes and sweets. Increase your water intake. Regular physical activity assists with bowel movement. Do not ignore the urge to go to the toilet.
Bladder and urinary tract
Loss of bladder control is common with aging. Among the causes are: menopause in women and the enlarging prostate gland in men.
What can you do?
-Go to the toilet regularly.
-Do not smoke
– Tighten your pelvic muscles by alternating contraction-relaxation for a few seconds at a time.
-Avoid bladder irritants, such as caffeine, acidic foods, alcohol and carbonated drinks.
