The world is ageing - fast. according to the United Nations, the elderly will outnumber the young for the first time by the middle of the century. At first glance, longer life-expectancy seems like a good thing. But in too many instances we have just found a means to delay death, not extend youth. However it is not true that disease and disability is an inevitable consequence of ageing. What is true, is that we will never be as effortlessly healthy as we were in our twenties, thirties and even forties. Many diseases and conditions we associate with old age are not exclusively old people's illnesses; your risk of developing them just increases as you age. This may seem like splitting hairs, but it does mean that they can be prevented, or at least managed.
The Gerontological Society of America believes we should be "adding life to years, not years to life". So what can we do to ensure good health in old age?
A balanced diet and plenty of exercise is still the best way to delay the onset of ill health. If you are eating a well-balanced diet, you should not be deficient in any vitamins or minerals and you should not need to take any supplements. However recent studies have indicated that taking additional selenium and folic acid supplements can be beneficial.
Selenium is an antioxidant, such as Vitamin A and C. This means it helps combat free radicals in the body. Free radicals are formed as a byproduct of normal metabolic processes, and they cause damage to the body's cells. According to the National Institutes of Health in America, selenium may not cure cancer, but it can reduce mortality, especially from lung, colorectal and prostate cancer. It may also help prevent heart disease and relieve the symptoms of arthritis.
Folic acid is another substance showing great promise. The BBC reports that folic acid could reduce the risk of stroke, thrombosis and heart disease in the elderly, if they consumed three times the recommended level. The Journal of Neuroscience published a study in March which suggested that folic acid may also help protect the brain against Alzheimer's Disease and other neurodegenerative diseases, such as Parkinson's. Folic acid is found in green leafy vegetables, wholewheat bread, citrus fruits, breakfast cereal and, surprisingly, Marmite. However, too much folic acid can affect a person's levels of vitamin B12 negatively. So if you are concerned about popping the pills, just have an extra Marmite sandwich or two.
Regular exercise, both aerobic and weight training is extremely beneficial. Exercise increases mental well-being, and helps combat depression. Being fit and within your normal weight range, lowers your susceptibility to a range of diseases, including heart disease and diabetes. Weight bearing exercise is especially good at helping to prevent bone loss: as your muscles gain strength, your skeleton is has to bulk up, which stimulates the uptake of calcium. The increase in suppleness and improved balance associated with exercise also helps prevents falls. It is never too late to start exercising, although it is better the earlier you start.
Having regular physical check-ups is a good way of ensuring well-being. The earlier a problem is identified, the easier it is to treat. A 1999 Age Concern / Gallup survey shows that the NHS does discriminate against older patients, but where possible, try be screened for breast, prostate and colon cancer. It is also a good idea to have your blood sugar and cholesterol levels checked, as well as your blood pressure, thyroid function and red blood cell count. The thyroid regulates a number of processes in the body, and it has some influence on emotions. As thyroid function can decline with age, and this can lead to general tiredness and even depression. If your red blood cell count is low, this can indicate anaemia, which could also be the cause of fatigue.
As you get older, you hearing and vision tends to degenerate. Loss of hearing can be very gradual, and if people cannot communicate easily they tend to become socially isolated. Eyes need to be checked, not just for cataracts, but to ensure that glasses are still the right prescription. Hearing and seeing well can greatly increase your independence.
Older people are of course not just at risk of major diseases such as cancer, they are also more at risk of infections resulting from illnesses such as the flu. We often think of immunisation as a children's health issue, but older people should consider being inoculated against both flu and pneumococcal disease. The NHS recommends strongly that persons over the age of 65 should get the flu jab, although it does not yet administer pneumococcal vaccine. The United State's Centres for Disease Control (CDC) recommends that all senior citizens be vaccinated against pneumococcal disease, including bacterial meningitis, as this can lead to pneumonia.
Good health later in life may seem like hard work, but it is worth it. Old age need not be equal to decrepitude. We do not actually age faster the older we get; we age at the same pace -the result of years of bad habits just end up taking their toll. Good sense and a bit of extra effort can ensure that you are only a old as you want to be.
