As we journey through life, it’s easy to feel overwhelmed by the myriad minor age-related ailments that seem to crop up as we get older. Many of us may accept these issues as part and parcel of the aging process. However, fostering resilience and taking preventive steps can help us manage and even prevent these ailments. Contrary to the belief that aging inevitably makes us victims of our own bodies, taking a proactive approach to health can lead to a vibrant and fulfilling life at any age.
Listen to your body
It’s crucial to listen to our bodies and to address any discomfort and changes we notice. By recognizing and treating minor issues early, we can prevent them from escalating into significant problems. For instance, consider the simple act of wearing a new pair of shoes. A small blister can be addressed immediately with a bandage, preventing it from becoming a painful sore.
Similarly, minor health issues, if addressed promptly, can save us from future discomfort. This principle applies not only to physical ailments but also to psychological and social aspects of aging. The biopsychosocial model, which includes biological, psychological, and social aspects of aging, emphasizes that these components are interconnected, influencing each other positively or negatively.
“Small preventive measures can have large long-term impacts,” is something that I say both as a person with an interest in health and well-being, but also from my perspective as a professor of mental health and aging, having spent my entire adult life studying the aging process.
This adage underlines the importance of early intervention and proactive health management. Let’s explore how to address common aging-related ailments across four key areas: bone and joint health, sensory health, diet and digestion, and grooming and hygiene.
Bone and joint health: move to maintain
Our bones and joints bear the brunt of our daily activities, and as we age, they require extra care. Aching joints and reduced bone density are common complaints among older adults. However, these issues can be managed and even mitigated with the right strategies.
Address aches and pains
Aches and pains should never be dismissed as mere signs of aging, particularly if they increase in severity or if they occur quickly. They often indicate underlying issues that need attention.
Regular exercise, tailored to individual capabilities, may improve joint flexibility and bone strength. Weight-bearing exercises, like walking, jogging, or resistance training, help maintain bone density; while stretching and flexibility exercises keep joints supple. Importantly, though, we must listen to our bodies to ensure we aren’t pushing ourselves too hard.
Supplements for support
Calcium and vitamin D are essential for bone health. Adequate intake of these nutrients can reduce the risk of fractures and osteoporosis. Additionally, glucosamine and chondroitin supplements may help alleviate joint pain and improve mobility in individuals with osteoarthritis.
Hearing, eyesight, and sleep health: senses and rest
Our senses and sleep quality play vital roles in our overall well-being and social interactions. Protecting our hearing, maintaining good eyesight, and ensuring restful sleep are critical for a high quality of life.
Protect hearing
Hearing loss is a common issue with aging, but it can be managed and prevented. Avoiding prolonged exposure to loud noises and using hearing protection in noisy environments are crucial steps. Regular hearing check-ups can help detect early signs of hearing loss, allowing for timely intervention.
Maintain eyesight
Eyesight can deteriorate with age, leading to conditions like cataracts, glaucoma, and macular degeneration. Regular eye examinations are essential for early detection and treatment. Wearing sunglasses to protect against UV rays, maintaining a diet rich in antioxidants (like vitamins C and E), and using adequate lighting can support eye health.
Ensure quality sleep
Quality sleep is fundamental to our overall health. Sleep disorders, such as insomnia or sleep apnea, often increase with age. Establishing a regular sleep routine, creating a comfortable sleep environment, and limiting caffeine and alcohol intake can promote better sleep. Melatonin supplements may also help regulate sleep patterns.
Disease burden over time
US projections suggest that of the population aged 50 years and older, the number with at least one chronic disease is estimated to increase by 99.5 percent by 2050.
Diet and digestion: nourishing the body
A balanced diet and healthy digestion are critical to feeling good and maintaining overall health. Nutritional needs change with age, and addressing these changes can prevent many minor ailments.
Balanced nutrition
A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential nutrients for aging bodies. Fibre is particularly important for digestive health, helping to prevent constipation and other gastrointestinal issues. Staying hydrated is equally crucial, as dehydration can exacerbate digestive problems and affect overall health.
Self-advocacy is important
Issues affecting your comfort are crucial and solutions do exist, but effective communication is key. Self-advocacy ensures that your health concerns are addressed promptly and accurately, empowering you to make informed decisions. By staying informed, asking questions, and voicing your needs, you take charge of your health and enhance your overall well-being.
Supplements for digestive health
Probiotics can support a healthy gut microbiome, improving digestion and nutrient absorption. Digestive enzymes may also aid those experiencing difficulties in breaking down food, ensuring that nutrients are effectively utilized by the body.
Grooming and hygiene: feeling good inside and out
Grooming and hygiene are often overlooked aspects of health, yet they significantly impact our sense of well-being and self-esteem. Proper care can enhance physical appearance and mental health.
Skin care
Skin becomes drier and more fragile with age. Regularly moisturizing and using sunscreen can protect the skin from damage and help maintain its elasticity. Antioxidant-rich creams and serums can also help reduce signs of aging.
Oral health
Good oral hygiene is vital for overall health. Regular brushing, flossing, and dental checkups prevent gum disease, tooth decay, and other oral health issues. Poor oral health can lead to infections and other systemic problems, so maintaining a routine is essential.
Personal care
Maintaining a grooming routine, including regular haircuts, nail care, and personal hygiene, contributes to a positive self-image. Feeling good about one’s appearance can boost confidence, which can have positive impacts on mental health.
Holistic approach and professional support
Taking a holistic approach to health, encompassing physical, psychological, and social well-being, is crucial for healthy aging. Regular checkups with healthcare practitioners ensure that any persistent or serious symptoms are addressed promptly. Additionally, employing natural health practitioners, such as massage therapists, naturopaths, and acupuncturists, can provide supplemental support and enhance overall wellness.
Aging gracefully involves more than just accepting the minor ailments that come with time. By listening to our bodies, addressing issues proactively, and maintaining a holistic approach to health, we can enjoy a vibrant and fulfilling life as we age. Embrace the journey of aging with enthusiasm and take control of your health to live your best life.
Health screening tests for older adults
| Screening test | Recommended age | Purpose |
| physical exam | annually, starting at 60 | overall health assessment, including blood pressure, cholesterol, and weight management |
| skin exam | annually, starting at 60 | early detection of skin cancers and other skin conditions |
| blood tests | annually, starting at 60 | checks for diabetes, cholesterol levels, liver and kidney function, and anemia |
| eye checkup | every 1 to 2 years, starting at 60 | detects glaucoma, cataracts, macular degeneration, and other vision issues |
| colonoscopy | every 10 years, starting at 50 | screening for colorectal cancer |
| mammogram | every 2 years, starting at 50 (women) | detects breast cancer |
| thyroid function test | annually, starting at 50 (women) and 60 (men) | evaluates thyroid health, checking for hypothyroidism or hyperthyroidism |
| shingles vaccine | once at 50 or older | prevents shingles and its complications |
| pneumonia vaccine | once at 65 | prevents pneumococcal pneumonia |
| dental checkup | every 6 months, starting at 60 | prevents gum disease, tooth decay, and oral cancers |
| cognitive function test | annually, starting at 65 | early detection of cognitive impairment and dementia |
This article was originally published in the October 2024 issue of alive magazine.
Theodore D. Cosco, PhD (Cantab) CPsychol, is an Assistant Professor of Mental Health and Aging (Simon Fraser University) and Research Fellow (Oxford Institute of Population Ageing, University of Oxford).
Michelle Schoffro Cook, PhD, DNM
Alex Sarra-Davis
Alissa Mohammed
Vibha Shukla