Is Healthy Aging Possible?

Aging and aging occur as a result of the body’s natural physiological processes, but aging is often undesirable and people seek ways to stay young. Although chronological age and biological age are often used interchangeably and confused, they are quite different. While chronological age refers to the total calculation of the years since birth, biological age is the age associated with the state of health in which body functions are equivalent. There are many factors that affect biological age and therefore healthy aging. Some conditions, such as genetic predisposition, have an effect on aging beyond the person’s control. However, living habits are one of the factors that can be changed and can be improved through personal control. Recent studies have shown that it is possible to age healthily and that aging can be carried out in a healthy way with some steps that can be taken. Exercising, eating a balanced and healthy diet, not neglecting medical check-ups, paying attention to mental health, protecting and keeping mental functions alive are important conditions that contribute to healthy aging (1,5)

What is Healthy Ageing?

Aging is a natural, necessary and unavoidable biological process. With age, the number and types of diseases seen in people increase. In order to have a better and better quality old age, it is necessary to be protected from possible disease risks. Three principles should be considered for healthy aging and protection from diseases that may occur in old age. These three principles include eating a healthy diet, exercising regularly and avoiding smoking and similar addictive habits. People who follow these three rules, defined as the principles of healthy living, can largely protect themselves from health problems that may arise due to aging and contribute to slowing down the aging process. Often it is difficult to fully comply with the principles of healthy living and people avoid making radical lifestyle changes. In addition, some health problems that occur with age cannot be prevented by lifestyle changes. In such a case, people who are in the habit of going to regular doctor check-ups ensure that health problems are detected at an early stage. Since health problems detected at an early stage will have a high response rate to treatment, patients can have a longer and more comfortable life.

Healthy aging can also be defined as maintaining physical and mental health throughout the aging process. With the advancement of age, a decline in body functions occurs. It is up to the individual to keep this normal situation under control as much as possible and minimize the negative effects of aging. There are a wide range of recommendations associated with healthy aging. Among the secrets of longevity, the first one is to prevent possible weakening of muscles and cardiovascular diseases by exercising regularly. Other recommendations include regular monitoring of blood tests such as sugar and cholesterol, avoiding stressful lifestyles, choosing foods with high nutritional value at meals, paying attention to oral hygiene, strengthening the immune system, and getting enough sleep. In addition, unnecessary medication should be avoided except for the doctor’s recommendation. Long-term use of high doses of medication may accelerate the increase in the negative effects of aging (1,2).

How to Age Healthily?

In order to age healthily, first of all, harmful living habits should be replaced with healthy ones. Trying to realize this change at once may lead to a low rate of adaptation. Making these changes gradually and over time can help make healthy living a lifestyle. Healthy aging tips include the following:

Adopting an active lifestyle and exercising regularly: Physical activity plays a very important role in healthy aging. Studies investigating the effects of exercise on aging have shown that people who exercise regularly have both longer life expectancy and better quality of life. In addition, after a certain age, especially in old age, the muscle mass in the human body begins to decrease. Regular exercise slows down the loss of muscle mass and contributes to the proper functioning of the skeletal-muscular system. The risk of cardiovascular diseases can also be minimized by abandoning a sedentary lifestyle and making regular exercise a habit.
Use food supplements under the supervision of a doctor or pharmacist: Trying to get the vitamins and minerals needed from food is the healthiest way, but in cases where there is a significant vitamin deficiency in the body, the amount taken with food may be insufficient. In such cases, individualized supplements may be needed. The need for vitamins and minerals may increase, especially in later years. Calcium is among the supplements recommended for healthy aging. Calcium protects and supports bone health. People who cannot benefit from the sun enough can fill their vitamin stores by using vitamin D supplements and support the muscular system and nervous system, especially immunity. The absorption of vitamin B12 may decrease with age and due to multiple drug use. Vitamin B12 can also be preferred as a supplement for healthy aging (1,2,3,4).
Reducing addictive habits such as alcohol and cigarettes and, if possible, eliminating them completely: Both alcohol and tobacco products have negative effects on health. Excessive alcohol consumption can lead to liver and heart damage, stomach-related disorders, pancreatitis, digestive system cancers, circulatory disorders and depression. Tobacco products can lead to poor nutrient utilization, osteoporosis, respiratory diseases and cancers. Therefore, these habits should be abandoned in order to age healthily.
Trying to keep the mind active: Mental activity declines with age and the risk of developing neurological diseases increases. For this reason, activities to support mental activity should be especially preferred at a later age. Activities that can keep the mind sharp include learning new skills, reading books, writing in a diary, solving puzzles, playing chess. As long as learning continues, the risk of developing diseases such as Alzheimer’s and dementia decreases.
Eating a healthy diet: Paying attention to the variety of nutrients in the daily diet contributes to healthy aging. Nutrients that are important for a healthy life are found in varying amounts in different foods. A healthy diet is rich in fresh fruits and vegetables, healthy fats and whole grains. A healthy diet is especially important in old age. The diet should be shifted to a Mediterranean-style diet with a restriction of dairy products and more foods containing healthy fats such as fish. Simple sugar consumption should be reduced as much as possible and tea and coffee should be preferred without sugar. By limiting simple sugars in the diet, the risk of developing metabolic diseases such as obesity, diabetes and cardiovascular diseases is greatly reduced. Another group that has an important place in a healthy diet is vegetables and fruits. Vegetables and fruits, which are rich in vitamins, minerals and healthy chemicals called phytochemicals, should be included in the diet in sufficient quantities. A diet rich in vegetables and fruits is an important step in the prevention of heart diseases, some types of cancer and diabetes, and in the prevention and control of hypertension (1,2).

Although healthy aging depends on one’s own efforts and adaptability, it is important to seek professional help and shorten the adaptation process. If you would like to get detailed information about healthy aging and make your life changes with the guidance of an expert, you can choose our Prime Health Program.

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Is Healthy Aging Possible?

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