Healthy Aging

As we age, it is essential for us to take better care of our physical and mental health. Common issues affecting aging adults include heart disease, chronic disease, mental health, and diabetes. We sat down with Clinician Grace Pagtakhan to talk about these common conditions and ways to manage and maintain a healthy routine to keep us active and feeling our best.

Heart Health

“Advanced age increases our risk for heart disease,” advises Pagtakhan. “The most common age-related change in the heart is called arteriosclerosis, which is the hardening of the arteries caused by plaque buildup of fatty deposits in the arterial walls.” Arteriosclerosis can cause elevated blood pressure, commonly referred to as hypertension, which becomes more common as we age. In order to prevent heart disease, regular physical activity and a heart-healthy diet are encouraged. “It is very important to be more physically active,” says Pagtakhan. “A total of 150 minutes of physical activity per week is recommended.”

That’s roughly 20 minutes of physical activity per day. It may sound difficult to find various work outs to do daily, but physical activity doesn’t need to involve going to the gym or high intensity training. “Brisk walking certainly counts, and is a good way to build stamina,” says Pagtakhan.

Heart-healthy diets are also important as we age. “Choose foods that are low in trans and saturated fats, added sugar, and salt,” advises Pagtakhan. There are a variety of recommended healthy diets for the heart, like the DASH diet, the American Heart Association Diet and Lifestyle Recommendations, as well as General Guidelines for making heart-healthy choices. Finding it difficult to start a nutritional routine when you’re used to indulging in your favorite snacks? Check out this helpful resource from the American Heart Association called Conquer Cravings with These Healthy Substitutions.

“Adults older than 65 years of age are more likely than younger people to suffer from cardiovascular disease,” warns Pagtakhan. “If you have high blood pressure and/or diabetes, it is very important that you see your doctor at least once every 3-6 months to make sure that your disease is under control.”

Chronic Diseases

Chronic diseases can affect our bodies in many ways, impacting vital organs and causing further complications when left unmanaged. Read more about hypertension and Understanding Heart Disease, a discussion of risk factors and how we can keep our hearts and bodies healthy, featuring Clinician Roxanne Raya.

There are a variety of screenings to help detect common diseases, and patients should have a conversation with their health provider about their screening options. “Screening recommendations include colonoscopy screening, bone density scan to help detect osteoporosis, and cervical cancer screening and mammogram for females,” Pagtakhan explains. “Talk with your clinician so you can make an informed decision on what screenings are right for you,” says Pagtakhan.

Mental Health

Mental health among older adults is also a concern. According to the Alzheimer’s Association, one in ten adults aged 65 and older has Alzheimer’s Disease. and one in three seniors die having Alzheimer’s or another form of dementia. Nearly two-thirds of Americans with Alzheimer’s are women.  While some cognitive decline is a normal part of aging, there are ways to keep your brain and body active, including eating healthy, sleeping well, cultivating relationships and community, and living an active life. You can learn more about signs and symptoms of Alzheimer’s Disease by visiting the Alzheimer’s Association, the National Institute on Aging and World Health Organization websites.

Diabetes

Did you know that 80 percent of adults 65 and older have at least one chronic condition? According to the National Council on Aging, nearly 70% of adults suffer from more than one chronic condition. “Hypertension and diabetes are just two of the most common chronic diseases that are related to heart disease,” Pagtakhan explains.

When it comes to diabetes, daily monitoring and regular appointments with your clinician are critical. “Many people with type 2 diabetes can manage their blood sugar levels with diet and exercise alone,” Pagtakhan explains. “However, there are those who need medication to help control their blood sugars.”

Making healthy food choices is an important way to help maintain blood sugar levels. Knowing what to eat, how much, and when is not as hard as it seems, thanks to great resources like Diabetes Diet, Eating and Physical Activity from the National Institute of Diabetes and Digestive and Kidney Diseases, and this helpful guide on how to create your healthy-eating plan for diabetes from the Mayo Clinic.

“Learn the signs and symptoms of high blood sugar level (called hyperglycemia) and low blood sugar level (called hypoglycemia) and how to manage and treat them,” Pagtakhan advises.

You can improve your overall health with diabetes not only by managing your blood sugar, but also by managing your blood pressure and cholesterol as well. Your clinician may talk to you about cholesterol medications that are recommended with diabetics in order to reduce your risk for stroke and heart attack. “Smoking also increases your risk for stroke and heart attack,” warns Pagtakhan. “So talk to your clinician about ways they can help you quit.”

While diabetes can affect the heart, it can also lead to other complications in the body. “Yearly eye exams are especially important for diabetics in order to detect early problems with the main vessels of the eye that may ultimately cause blindness,” explains Pagtakhan. “Have your kidneys checked at least yearly to help detect kidney complications from diabetes as well.”

Diabetics also have an increased risk for infection, and may not feel pain or sores on their feet. It’s important to look at your feet everyday and notify your doctor of any areas that may look infected. “Get your flu shot as well as the pneumonia vaccine,” says Pagtakhan. “Flu increases your risk for secondary infections, such as pneumonia, so it’s important that you are protected during the flu season.”

Conclusion

Managing and maintaining a healthy lifestyle is vital as we age. Staying active, eating right, and spending time with our clinical team to discuss concerns as our minds and bodies age can help us detect issues early and treat them with lifestyle changes and medication before they become significant. Chronic conditions affect the vast majority of older Americans, but healthy habits, regular health screenings, and creating goals with your clinical team can help you to manage your concerns and conditions.

Ready to talk with your clinician? You can book an appointment with us today.

Clinician Contributor:

Grace Pagtakhan, APRN, FNP-C

Disclaimer: All information presented on this website is intended for educational purposes only and not intended to replace your individual medical advice. Please review this information with your clinical team to ensure it is appropriate for your individual medical needs. The information contained is not intended to diagnose, treat, cure or prevent any disease.