As your body ages, it’s normal to experience gradual changes in function and feelings. These shifts are different and vary in pace by individual, depending on factors like genetics, lifestyle, relationships, access to healthcare, income and race. To mark Healthy Aging Month, we unpack some of the adjustments that accompany age and how you can set yourself up for best outcomes.
Common changes
Like most things related to our well-being, there is quite a bit of variability in experience. You might experience some of the changes listed below, and others, you might not. Having a general awareness is the first step in prevention.
- Skin. With age, the skin gets less elastic and more lined and wrinkled. Fingernail growth also slows. The oil glands gradually produce less oil, making the skin drier than before. You can slow skin aging by using moisturizer and sunscreen.
- Hair. It's normal for hair to gradually thin on the scalp, pubic area and armpits. As hair pigment cells decline in number, you get more gray hair.
- Height. It's common to lose height. This is often related to normal changes in posture and compression of joints, spinal bones and spinal discs.
- Hearing. Over time, changes in the ear make high frequency sounds harder to hear. Changes in tone and speech are less clear.
- Vision. Most people in their 40s start to need reading glasses as the lenses in the eyes become less flexible. (This is called presbyopia.) It's also normal for night vision and visual sharpness to decline. Also in the later years, glare increasingly interferes with clear vision. Vision changes can affect your ability to drive safely.
- Sleep. Changes in sleep and circadian rhythm occur as you age. You will probably sleep less at night. And you may not sleep as deeply as you did when you were younger. It's more likely that you'll wake up during the night or wake up earlier in the morning. (Read this post about hormone-related causes to sleep changes.)
- Bones. Throughout adulthood, you gradually lose some of the mineral content in your bones, making them less dense and strong. Getting enough calcium and vitamin D and doing regular weight-bearing exercise are a few of the ways to slow bone loss and reduce the risk of osteoporosis.
- Metabolism and body composition. Over time, the body typically needs less energy, and your metabolism slows. Hormone changes in the aging body cause a shift to more body fat and less muscle mass. The best way to manage these changes is to take in fewer calories, eat healthy foods and be active.
- Brain and nervous system. Starting in the third decade of life, the brain's weight, the size of its nerve network and its blood flow decrease. But the brain adapts to these changes, growing new patterns of nerve endings. Memory changes are a normal part of the aging process. It's common to have less recall of recent memories and to be slower to remember names and details.
- Heart and blood circulation. The heart naturally becomes less efficient as it ages and has to work a little harder during activity than it did in the past. This makes the heart muscle a little larger. You'll notice a slow decline in your energy or endurance from one decade to the next. Being active can help keep your heart strong.
- Lungs. In people who aren't active, the lungs don't work as well over time, so they supply the body with less oxygen. Being active plays a key role in keeping your lungs strong.
- Kidneys. With advancing age, the kidneys get smaller and don't work as well. They don't clear wastes and some medicines from the blood as quickly or help the body handle dehydration as well as in the past. Drink plenty of fluids (unless your doctor has told you to limit your fluid intake). Limit alcohol. Talk to your doctor about your medicines. Ask if there are any that you don't need.
- Urinary incontinence. Age-related changes in the urinary system, being less mobile and some medicine side effects can all lead to urinary incontinence. But this doesn't have to be part of normal aging. Talk to your doctor if urinary incontinence is affecting you.
- Sexual function. It takes longer to become aroused as you age. Having difficulty with erections (erectile dysfunction) becomes more common. Vaginal dryness or pain during sex can happen after menopause. Talk to your doctor about treatments that can help.
Managing wellness as you age
Healthy aging means different things to different people. For many, it’s being physically and mentally capable of continuing the activities and routines they enjoy.
How healthy you are as you get older depends on many things, including:
- Relationships
- Family healthy history (If a loved one had diabetes or high blood pressure, for example, you are at a greater risk.)
- Access to healthcare
- Activity level
- Race
- Income
- Family support
- Lifestyle past (A history of being inactive, smoking or risky behaviors can impact your health as you age.)
- Lifestyle present
Nutritional needs as you age
As you get older, your dietary needs shift because:
- Your body's daily energy needs slowly decrease, so you may need fewer calories.
- You may need more of some vitamins and minerals, such as calcium, vitamin D, folic acid and vitamin B6. Women require less iron after menopause.
How to feel your best with age
To set yourself up for the life you hope to have in your later years, these habits and shifts can help:
- Move it or lose it. Being active is one of the most important things you can do for your health at any age. Physical activity keeps your body strong, and helps you feel your best. It can be anything from walking to gardening to working out at the gym. The important thing is to be active almost every day.
- Make mental health a priority. While physical wellness is important, mental and emotional well-being is just as crucial. Protect or improve your emotional health by connecting with friends, family and your community. Try to keep stress at a minimum. Depression can be a serious problem for older adults. If you think you may be experiencing signs of this condition, seek help from a professional immediately.
- Stay sharp. Keep your brain active and challenged to protect or improve your memory and mental sharpness. Learn or do something new, like playing an instrument, a new card game or knitting. There’s so much value in being a lifelong student.
- Eat healthy foods. Choose fruits, vegetables, whole grains, protein and low-fat dairy foods. Avoid salty and fatty foods, and processed ingredients.
- If you smoke, try to quit.
A healthy lifestyle may slow many of these normal effects of aging. Talk to your doctor about the changes you notice as you age, especially if they bother you. There are many treatments that can help.
Staying connected with your provider is also important to ensure you stay up to date with health screenings and medications. If you are looking for a provider, visit Parkview.com or call our 24/7 access line at (877) PPG-TODAY.
Copyrighted material adapted with permission from Healthwise, Incorporated. This information does not replace the advice of a doctor.
