Staying on top of your health as a person ages can be a hard task to bear. From improving your diet, maintaining an active body among others- these are all necessary in influencing a healthy life for those who are growing old. Aging gracefully is said to be about maintaining a healthy life and having the physical and mental health to enjoy it, according to health experts. The first important aspect when it comes to aging well, Private Kamanzi a dietician and nutritionist says is to watch out for what you eat. At least everyone now knows what they are expected of in terms of diet, he says, explaining that having a balanced diet is crucial for good health, energy and preventing illnesses. “Eating a well-balanced diet is an important part of staying healthy as one ages. It can help in maintaining healthy weight; staying energised as well as getting the nutrients needed. Aside from that, it also lowers the risk of developing chronic health conditions, such as heart disease and diabetes,” he says. Besides, Kamanzi explains that good nutrition can boost immunity, fight illness-causing toxins, keep weight in check, and reduce the risk of heart disease, stroke, high blood pressure, which most of the time are conditions associated with old age. Along with physical activity, he adds that a balanced diet can also contribute to enhanced independence as one ages. He notes that an ideal diet should be low in saturated fat, with lots of fruit and vegetables, whole grains, oily fish, and small amounts of low-fat dairy and lean meat. Joseph Mucumbitsi, a paediatrician and cardiologist who heads NCD Alliance in Rwanda says another important aspect to consider as you age is staying active all the time. He notes that daily exercise helps one to stay strong and healthy. This lowers the risk of obesity and other related conditions that come along with living a sedentary lifestyle. In addition to this, he says staying active as you age can as well boost your self-esteem, improve your sleep, and give you more energy. It is recommended that older adults do 150 minutes of moderate-intense activity per week, as well as strengthening exercises twice a week. “If one hasn’t been active before and they want to start as they age, it’s ideal to start small. As they get used to it and become stronger, it will be easier for them to be able to work out more,” he says. Mucumbitsi goes on to add that as one ages, there is need to ensure they get enough sleep, this, he says that its normal for the elderly to have problems with sleep or staying asleep. To solve this issue, he says one should work on cutting down on daytime naps, and instead establish a bedtime routine and going to bed at the same time each night. On top of this, trying a warm drink such as tea or hot milk before you go to bed can help out. For those who smoke, experts say it would be the best time to quit as the vice is not good for both the body in general and brain. Smoking has been linked to a whole range of different health problems including heart disease, lung cancer, and bronchitis. The good news however is that if one stops smoking, regardless of their age, their circulation, lung capacity and energy levels will improve. Mary Grace Uwase, a nurse says it’s also vital to ensure going for regular medical check-ups, noting that getting routine tests for example checking blood pressure and cholesterol levels is important. This, she says helps one to be aware of health risks if any, and if identified, it becomes easier to rectify or treat before any complications develop. “As you age, a person can be prone to vitamin D deficiency without their knowledge.” In fact, it’s estimated that it affects half of the adult population. Vitamin D deficiency has been linked to cognitive impairment, bone problems, and also cardiovascular disease. For this reason, health practitioners say getting a vitamin D boost is important. It can be found in food such as eggs and oily fish. The nurse recommends a healthy social life too, adding that spending time with other people can prevent one from feeling lonely or anxious. “People might take this for granted but minding about your social life is important even at an older age. If one finds that they are no longer able to do the things they used to do, trying to develop new hobbies and interests can be of importance.”
