Healthy aging is not an oxymoron

We’re all getting older. And barring the alternative, we will all continue to do so.

My father-in-law, who lived to 96, always said, “I’m not old. I’ve just lived a long time.” And I have a friend who’s looking at her 99th birthday next month. She says, “I refuse to let an old lady move into my body.”

September is Healthy Aging Month. And you don’t have to wait until you’re old to start developing a strategy for living well, physically, mentally and emotionally. Let’s look at the ten tips that the American Geriatrics Society’s Health in Aging Foundation suggests.

Tip 1. “Eat a rainbow.” I like the image those words created in my mind. What they’re saying is if you eat a range of brightly colored fruits and vegetables, your diet will consist of a wider range of nutrients.

“The longest-lived and healthiest people in the world eat primarily a whole-food, plant-based diet. Vegetables, legumes, fruits, nuts, and seeds form the basis of this diet. Limit red meat, dairy and other animal products. And choose whole grains over the refined stuff,” they say.

Tip 2. “Sidestep falls.” They say that if you walk at least 30 minutes a day, three times a week, “you can stay physically fit and mental sharp, strengthen your bones, lift your spirits and lower your risk of falls.”

Fractures and other injuries can result in a lifetime of chronic pain and are often the cause of death among older adults. The Health in Aging folks say, "Bicycling, dancing, and jogging are also good weight bearing exercises that can help strengthen your bones. In addition to exercising, get plenty of bone-healthy calcium (from food sources) and vitamin D daily.”

Tip 3. “Toast with a smaller glass.” It seems I mention alcohol intake in just about every article I write, so I don’t need to tell you that no more than seven drinks a week are recommended and if you’re taking medications, check with your primary care provider before you touch a drop.

Tip 4. “Get your shots.” I’m not going to discuss vaccinations because they are a contentious subject. I will tell you, however, that I’m a firm believer in flu shots, tetanus/diphtheria/pertussis shots, shingle and pneumonia vaccines.

Tip 5. “Get the low-down on sleep in later life.” Health in Aging says that contrary to popular belief, older people don’t need less sleep than younger adults. The National Sleep Foundation recommends seven to eight hours of sleep each night. And they say, “If you’re getting that much and are still sleepy during the day, see your healthcare professional.”

Tip 6. “Sharpen your mind.” Joining a discussion group, learning a new language, engaging in social give-and-take are great ideas for keeping your brain razor sharp. They actually suggest “conquering your adversary in a complex computer game!”

Tip. 7. “Enjoy safer sex.” If you are not in a monogamous relationship, protect yourself by using a condom and lubricant every time you have sex.

Tip 8. “Get your medications checked.” At least once a year, you should have a conversation with your primary care provider about what medications and supplements you take, when you take them, and why you take them. And always check with your PCP before taking any over the counter vitamins or medicines.

Tip 9. “Speak up when you feel down or anxious.” The Health in Aging report says that “roughly one in five older adults suffers from depression or anxiety. Lingering sadness, tiredness, loss of appetite or pleasure from things you once enjoyed, difficulty sleeping, worry, irritability, and wanting to be alone much of the time can all be signs that you need help.” And that help is readily available. Start by telling your PCP how you feel and ask for a referral to a behavioral health specialist.

Tip 10. “Find the right healthcare professional and make the most of your visits.” I’m always telling you to talk to your PCP, but you need to be assured that you’re being heard and that can only happen if you ask questions, so start making a list of things to discuss at your next visit right now. Never forget that you’re the star of your healthcare team.

And talking about healthcare providers, Bonner General Family Practice is accepting new patients. Call 208-265-2221 for an appointment. 

Kathy Hubbard was a charter member of Bonner General Health Foundation. She can be reached at [email protected].