As you age, certain changes occur in the body. However, you can counteract the effects of aging by following a few simple tips as outlined below.
Changes in the Body as You Age
First of all, let’s take a look at some of the changes you can expect as you age.
The heart has to use more effort to pump blood through the veins and arteries as blood vessels stiffen. This increased load also affects the heart muscles. As a result, when you are active, the heart rate is lower than it used to be. This increases the risk of heart disease and hypertension.
The density and size of bones shrink, and they become weaker, which leads to a greater frequency of fractures in the elderly. Height also decreases from these changes to the bones.
Muscles become less flexible, and endurance decreases along with muscle strength. This affects your balance and coordination.
Constipation increases due to changes in the structure of the large intestine. This can be aggravated by diabetes, medication, and supplements.
The bladder loses elasticity causing an increase in the frequency of urination. Bladder and pelvic floor muscles weaken. The result is difficulty in emptying the bladder or incontinence. Diabetes may result in nerve damage, which contributes to these problems.
Counteracting the Negative Effects of Aging
Heart health can be sustained by taking moderate physical exercise, limiting fats and salt in the diet, getting enough sleep to allow the body to repair the damage, reducing stress, and quitting smoking.
The bones need a minimum of 1,200 mg calcium daily for women over fifty and men over 70. This can be taken as a supplement and also obtained to some degree from dietary sources such as dairy, salmon, and broccoli. Vitamin D 800 IU is required for the over 70s, and 600 IU for those under seventy years of age. Bone loss can be minimized with weight training, walking, tennis, and climbing stairs.
Constipation can be aggravated if sufficient fluids and a high-fiber diet are not ingested. Food high in fats and sugars can contribute to constipation. Always empty the bowels when you have the urge to do so.
Train your bladder to hold water for longer periods by urinating hourly and slowly increase this time. Kegel exercises will strengthen the pelvic floor and help for incontinence. Avoid alcohol, caffeine, carbonated drinks, and acidic foods. Follow the steps above to reduce constipation as it worsens incontinence.
Therapies to Improve Body Wellness
Aging can limit your ability to engage in the activities of daily living (ADL), such as dressing and bathing, feeding yourself, and personal grooming. Occupational therapy can help to restore your independence to perform these tasks.
Physical therapy consists of programs to regain abilities such as walking and climbing stairs, improve balance and flexibility, and reduce pain in the body.
Restorative therapy takes over from physiotherapy with individual exercise plans. It includes strength training and teaches skills such as how to transfer oneself from a wheelchair to the bed. Restorative physical therapy is included at facilities like McKnight Place for the elderly.
With a few simple changes to your diet and lifestyle, and partaking in therapies, you can enjoy wellness of the body.
