Graceful ageing : Practical tips for the elders
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Soram Lokeshwar Singh & Chingtham Iboton Singh
Introduction
Like other living creatures human beings have their own ageing process. There may be a little variation in lifespan among the human beings living in different places of the world having different climatic conditions, different lifestyles and other circum- stances. In an average 99.98% of the total population is said to have died before attaining the age of 100. Jeanny Calment of France died at the age of 122 years (and 164 days) which is considered to be the longest documented lifespan of a human being. She was born on 21.2.1875 and died on 4.8.1997. This is just an exception. However it is difficult to imagine whether she could enjoy the whole of her aged life. This is a point to ponder. But the principles governing the human body never change with time. Since the beginning of human beings, the same nourishing food, fresh air, sunshine, sleep, water, exercise and relaxation had been the basic requirements for keeping human body healthy and strong. However to our surprise there are five places on the globe known as "Blue Zones" where people live signi-ficantly longer and healthier than the other places. These places were identified by National Geographic explorer Dan Buettner and a team of researchers. They found that the people living in these regions usually live for 100 years and even more. We may regard these places as Shangri-La, the place of peace and longevity. Of course Shagri-La is the mythical paradise as described by the British writer James Hilton in his novel - Lost Horizon. It represents a hidden valley in the Himalayas, a land of peace, harmony and longevity. The places of Blue Zones are -
1) Okinawa, Japan, is known for having the world's longest-lived woman. The people live on plant-based diet (like sweet potatoes, seaweed, tofu etc.) and involve in social network.
2) Sardinia, Italy, is known for having highest concentration of male centenarians. Their diet in- cludes whole grains, goat's milk, red wine etc., and their lifestyle includes walking, farming and close- family ties.
3) Nicoya Peninsula, Costa Rica, is known for low rate of middle-aged mortality. Their diet includes beans, corn, tropical fruits etc, and their lifestyle includes physical work and strong faith.
4) Ikaria, Greece, is known for low rate of dementia and chronic diseases. Their diet includes olive oil, vegetables and herbal tea, and their lifestyle includes naps, relaxed pace and social life.
5) Loma Linda, California, USA, their diet is purely vegetarian. The longevity of their people is about 10% higher than the average of other Americans. Their community is faith-based, no smoking, no alcohol and weakly rest (Sabbath).
Fewcommon longevity factors in the Blue Zones
(1) Plant-based diet - Mostly vegetables, legumes, whole grains, fruits and little meal.
(2) Moderate eating-80% rule (stop eating when 80% full).
(3) Natural movement- Walking, gardening and daily chores.
(4) Low stress-Rituals to unwind such as prayers or nap.
(5) Avoiding harmful ha-bits-Abstain from smoking, limited use of alcohol etc.
Health and ageing
According to WHO, health is a state of complete physical, mental and social well-being and not merely the absence of diseases or infirmity. We have to take care of these components if we desire to maintain our health in good condition. This is the most important in one's life because "no health, no life". However health deteriorates itself as age advances which is the law of nature. Ageing, a process of growing old, is an inevitable process in the life of a human being. As a result of this physiological degradation, the sense of taste, smell, eyesight and sense of hearing reduce or lose themselves.
Furthermore, the aged people are naturally decorated with grey hairs, wrinkles, and facial spots and scars. During the adult stage living is luxury and pleasant but in the old age life becomes dull and harsh. We usually plan something for the future life before retirement from service. Similarly we may pick up some measures for maintaining health, if not taken up earlier, before attaining the age of 60 or 70 so as to enable us to enter graceful ageing before the completion of our lifespan. In the old age we often face chronic and acute diseases like cardiovascular disease, dementia, depression, arthritis, diabetes, cancer etc. These conditions can significantly affect the quality of life making old age burdensome and uncomfor- table. However most elderly people particularly over the age of 70 aspire to live longer, healthier and free from diseases and physical hardships. Actually graceful ageing is the best way of living in the later years of life. The pressing question then comes - how can we age gracefully without succumbing to these common health issues.
Viable practices for longevity
There is no exact formula for longevity without diseases and infirmity, because life depends on certain factors like genetic background (20-30%), lifestyle (50-60%), environment and healthcare (10-20%) and accompanying circumstances say occurrence of accidents, natural calamities, etc. However researchers have put some viable practices which may be followed for increasing longevity. Among them the following are important and may be adhered to.
A-Recommended practices
1) Proper Nutrition - Eat balanced diet with fruits (but limited for diabetic patients), vegetables, whole grains, lean proteins and other dietary supplements. Limit salt, sugar and saturated fats to avoid lifestyle diseases.
2) Regular exercise - Stay physically active through mild exercises like walking, jogging, aerobics exercise, yoga, running, stretching etc.
3) Rest and adequate sleep - Ensure rest and adequate sound sleep for 7/8 hours a day for proper body repair and mental freshness.
4) Drinking adequate water - Stay hydrated by drinking adequate water (normally 1.5 to 2 litres per day) to support digestion, circulation and maintain skin health.
5) Avoiding harmful habits - Abstain from using all tobacco products and limit alcoholic drinks.
6) Mental and emotional well-being - Manage stress through relaxing techniques like, meditation, deep breathing, spending time in nature or hobbies, engagement in social works etc. to prevent loneliness and depression. Stay connected with family, friends and community for emotional well-being.
7) Healthy environment - The household should be kept neat and clean, and should also be free from foul and stinky smells. If space permits some green plants should be planted inside the homesteadto get fresh oxygen from the nearest source.
8) Regular health check and medication - It should be done as per the medical advice prescribed from time to time. In old age frequent medical check-ups will be necessary.
Among these practices only proper nutrition, and regular health checking and medication may be a bit costly while the other interventions will not be costly. It is always wise to invest reasonably in one’s health. So for those who are unable to afford those expensive interventions, there are simple -effective alternatives of which the following is the simplest and inexpensive one.
B) Simplest and inexpensive alternative
1) Home gardening - If space is available, maintaining a small kitchen garden has a two-way benefit first access to fresh and chemical-free vegetables and fruits, and another benefit is physical activity-through kitchen gardening. This physical activity acts as exercise that improves mobility.
2. Keeping a healthy environment - Keep the homestead and its surrounding area neat and clean by doing some physical work regularly which we may think of as substitute for the formal exercises. Such activities promote blood circulation, physical activeness and help mental alert- ness. Stay connected with family, friends and community to avoid loneliness and depression.
3. Nutrition-Eating a simple diet made from the seasonal vegetables, fruits, whole grains etc. can provide essential nutrients. Simply boiled foods are also good for health.
C. Simple but effective alternative - Joining the veteran sports of any kind, say veteran or Master athletics or Veteran badminton etc. is another simple but effective alternative. It requires disciplined and wilful approach.
1) Physical fitness - Regular sports enhances cardiovascular fitness, muscular strength and flexibility. Because a sports person is bound to undergo some forms of exercise at least like walking, jogging, running, stretching etc. which can improve the body fitness.
2) Boosting immunity - A good health and active mind significally contribute to a strong immune system. This will at least delay the onset of ageing and age related diseases.
3) Mental and physical activity - Sports and physical activity stimulate the production of endorphins. natural chemicals made by brain, which reduce pain and boost happiness. They also help in reducing depression and anxiety which are common in old age.
4) Constant learning and engagement in productive activities - To stay mentally active, learning new skills or participating in community service or mentoring younger generations should be taken up. This mental stimulation slows down cognitive decline and keeps life's satisfaction.
5) Social connections and mental peace - Strong ties with the family, friends and community enable us to keep a chain of thought without disturbing by other evil wills and help in keeping mental peace.
Conclusion-Healthy ageing is not merely adding years to life but to continue a peaceful and meaningful life till the end. Modern healthcare and supplements can play a role in maintaining health but they are not the only solution. Simple lifestyle practices such as home gardening, participation in veteran sports, pro- per nutrition and meaningful social interactions play a role in leading a vibrant, dignified and meaningful life. It is wisely said, "Age is just a number."
Introduction
Like other living creatures human beings have their own ageing process. There may be a little variation in lifespan among the human beings living in different places of the world having different climatic conditions, different lifestyles and other circum- stances. In an average 99.98% of the total population is said to have died before attaining the age of 100. Jeanny Calment of France died at the age of 122 years (and 164 days) which is considered to be the longest documented lifespan of a human being. She was born on 21.2.1875 and died on 4.8.1997. This is just an exception. However it is difficult to imagine whether she could enjoy the whole of her aged life. This is a point to ponder. But the principles governing the human body never change with time. Since the beginning of human beings, the same nourishing food, fresh air, sunshine, sleep, water, exercise and relaxation had been the basic requirements for keeping human body healthy and strong. However to our surprise there are five places on the globe known as "Blue Zones" where people live signi-ficantly longer and healthier than the other places. These places were identified by National Geographic explorer Dan Buettner and a team of researchers. They found that the people living in these regions usually live for 100 years and even more. We may regard these places as Shangri-La, the place of peace and longevity. Of course Shagri-La is the mythical paradise as described by the British writer James Hilton in his novel - Lost Horizon. It represents a hidden valley in the Himalayas, a land of peace, harmony and longevity. The places of Blue Zones are -
1) Okinawa, Japan, is known for having the world's longest-lived woman. The people live on plant-based diet (like sweet potatoes, seaweed, tofu etc.) and involve in social network.
2) Sardinia, Italy, is known for having highest concentration of male centenarians. Their diet in- cludes whole grains, goat's milk, red wine etc., and their lifestyle includes walking, farming and close- family ties.
3) Nicoya Peninsula, Costa Rica, is known for low rate of middle-aged mortality. Their diet includes beans, corn, tropical fruits etc, and their lifestyle includes physical work and strong faith.
4) Ikaria, Greece, is known for low rate of dementia and chronic diseases. Their diet includes olive oil, vegetables and herbal tea, and their lifestyle includes naps, relaxed pace and social life.
5) Loma Linda, California, USA, their diet is purely vegetarian. The longevity of their people is about 10% higher than the average of other Americans. Their community is faith-based, no smoking, no alcohol and weakly rest (Sabbath).
Fewcommon longevity factors in the Blue Zones
(1) Plant-based diet - Mostly vegetables, legumes, whole grains, fruits and little meal.
(2) Moderate eating-80% rule (stop eating when 80% full).
(3) Natural movement- Walking, gardening and daily chores.
(4) Low stress-Rituals to unwind such as prayers or nap.
(5) Avoiding harmful ha-bits-Abstain from smoking, limited use of alcohol etc.
Health and ageing
According to WHO, health is a state of complete physical, mental and social well-being and not merely the absence of diseases or infirmity. We have to take care of these components if we desire to maintain our health in good condition. This is the most important in one's life because "no health, no life". However health deteriorates itself as age advances which is the law of nature. Ageing, a process of growing old, is an inevitable process in the life of a human being. As a result of this physiological degradation, the sense of taste, smell, eyesight and sense of hearing reduce or lose themselves.
Furthermore, the aged people are naturally decorated with grey hairs, wrinkles, and facial spots and scars. During the adult stage living is luxury and pleasant but in the old age life becomes dull and harsh. We usually plan something for the future life before retirement from service. Similarly we may pick up some measures for maintaining health, if not taken up earlier, before attaining the age of 60 or 70 so as to enable us to enter graceful ageing before the completion of our lifespan. In the old age we often face chronic and acute diseases like cardiovascular disease, dementia, depression, arthritis, diabetes, cancer etc. These conditions can significantly affect the quality of life making old age burdensome and uncomfor- table. However most elderly people particularly over the age of 70 aspire to live longer, healthier and free from diseases and physical hardships. Actually graceful ageing is the best way of living in the later years of life. The pressing question then comes - how can we age gracefully without succumbing to these common health issues.
Viable practices for longevity
There is no exact formula for longevity without diseases and infirmity, because life depends on certain factors like genetic background (20-30%), lifestyle (50-60%), environment and healthcare (10-20%) and accompanying circumstances say occurrence of accidents, natural calamities, etc. However researchers have put some viable practices which may be followed for increasing longevity. Among them the following are important and may be adhered to.
A-Recommended practices
1) Proper Nutrition - Eat balanced diet with fruits (but limited for diabetic patients), vegetables, whole grains, lean proteins and other dietary supplements. Limit salt, sugar and saturated fats to avoid lifestyle diseases.
2) Regular exercise - Stay physically active through mild exercises like walking, jogging, aerobics exercise, yoga, running, stretching etc.
3) Rest and adequate sleep - Ensure rest and adequate sound sleep for 7/8 hours a day for proper body repair and mental freshness.
4) Drinking adequate water - Stay hydrated by drinking adequate water (normally 1.5 to 2 litres per day) to support digestion, circulation and maintain skin health.
5) Avoiding harmful habits - Abstain from using all tobacco products and limit alcoholic drinks.
6) Mental and emotional well-being - Manage stress through relaxing techniques like, meditation, deep breathing, spending time in nature or hobbies, engagement in social works etc. to prevent loneliness and depression. Stay connected with family, friends and community for emotional well-being.
7) Healthy environment - The household should be kept neat and clean, and should also be free from foul and stinky smells. If space permits some green plants should be planted inside the homesteadto get fresh oxygen from the nearest source.
8) Regular health check and medication - It should be done as per the medical advice prescribed from time to time. In old age frequent medical check-ups will be necessary.
Among these practices only proper nutrition, and regular health checking and medication may be a bit costly while the other interventions will not be costly. It is always wise to invest reasonably in one’s health. So for those who are unable to afford those expensive interventions, there are simple -effective alternatives of which the following is the simplest and inexpensive one.
B) Simplest and inexpensive alternative
1) Home gardening - If space is available, maintaining a small kitchen garden has a two-way benefit first access to fresh and chemical-free vegetables and fruits, and another benefit is physical activity-through kitchen gardening. This physical activity acts as exercise that improves mobility.
2. Keeping a healthy environment - Keep the homestead and its surrounding area neat and clean by doing some physical work regularly which we may think of as substitute for the formal exercises. Such activities promote blood circulation, physical activeness and help mental alert- ness. Stay connected with family, friends and community to avoid loneliness and depression.
3. Nutrition-Eating a simple diet made from the seasonal vegetables, fruits, whole grains etc. can provide essential nutrients. Simply boiled foods are also good for health.
C. Simple but effective alternative - Joining the veteran sports of any kind, say veteran or Master athletics or Veteran badminton etc. is another simple but effective alternative. It requires disciplined and wilful approach.
1) Physical fitness - Regular sports enhances cardiovascular fitness, muscular strength and flexibility. Because a sports person is bound to undergo some forms of exercise at least like walking, jogging, running, stretching etc. which can improve the body fitness.
2) Boosting immunity - A good health and active mind significally contribute to a strong immune system. This will at least delay the onset of ageing and age related diseases.
3) Mental and physical activity - Sports and physical activity stimulate the production of endorphins. natural chemicals made by brain, which reduce pain and boost happiness. They also help in reducing depression and anxiety which are common in old age.
4) Constant learning and engagement in productive activities - To stay mentally active, learning new skills or participating in community service or mentoring younger generations should be taken up. This mental stimulation slows down cognitive decline and keeps life's satisfaction.
5) Social connections and mental peace - Strong ties with the family, friends and community enable us to keep a chain of thought without disturbing by other evil wills and help in keeping mental peace.
Conclusion-Healthy ageing is not merely adding years to life but to continue a peaceful and meaningful life till the end. Modern healthcare and supplements can play a role in maintaining health but they are not the only solution. Simple lifestyle practices such as home gardening, participation in veteran sports, pro- per nutrition and meaningful social interactions play a role in leading a vibrant, dignified and meaningful life. It is wisely said, "Age is just a number."