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Healthy Aging Dato’Dr.G.Selvaraju

DIMP; JSD; AMP;MBBS; ,MRCP(UK); AM (Mal); FIAMIS

Consultant Physician in Internal Medicine & GastroenterologistClinical Specialist Geriatric Medicine

Taman Desa Medical Center

DIYA BODY MIND CENTER

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Self assessment

• What is your goal in life when you reach 60 years of age ?

• You are given 5 minutes • Set your goals

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Aging Process

• Scalp • Fore head & brow • Upper eye lids • Lower eyelids • Mid face • Lips & smile lines• Lower face & neck• The skin

Aging begins the moment you are born Dato'Dr.G.Selvaraju

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Why does the body change &become old ?

• Process of growing old• Changes in the cells & organs– Functions– Performance– Appearance

• Cell death ……………………Cancer

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What is old age?

• When does a person become old?– Chronological age– Biological age– Psychological age

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Early Aging

• Disease– Dementia– Alzheimer’s Disease– Progeria – “Rapid Aging

“

• Unhealthy Life Style• Brain power

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Myths of aging

• Common beliefs– Aging means decline in

health /or disability – Memory loss is

inevitable in old age – Inability to contribute

• In reality aging is – 30% genes– 70% lifestyle

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Why do we age rapidly ?

Sedentary lifestyle.Poor food choices.Use of alcohol.Use of tobacco products.Lack of understanding of

consequences.Lack of motivation to

change.

Poor Lifestyle Choices

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What happens as you age ?

• Higher level of fatigue and pain with aging.

• May lead to decrease in physical activity.

• Result is downward spiral in fitness and increase in health problems.

Cycle of De-conditioning

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Practical Issues of aging …

• Independent living leads to more responsibility for food choices, BUT…– Nutrition knowledge is

low.– Food preparation skills

limited.– Diets high in fat and

calories.– Use of fruits and

vegetables is low.Diet Concerns

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Negative Outcomes: Hypokinetic Diseases

• Heart Disease• Stroke• Diabetes• Osteoporosis

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HEALTHY AGINGDEFINITION AND GOALS

Healthy and active aging is a process to achievephysical, mental and social well being throughoutone’s life particularly in the later years

WHAT IS THE GOAL ?Disease & disability free life with high physical &cognitive function and active engagement with lifein old age

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HEALTHY AGING IS A REALITY AND NOT A DREAM

• Functional capacity like ventilator capacity, muscle strength & cardiovascular output increases in childhood & peaks in early adulthood, eventually followed by a decline resulting in disease & disability in old age.

• Rate of decline however gets accelerated by negative adult life style factors like smoking, alcohol, lack of exercise, improper diet as well as by environmental & external factors; Hence this decline can be slowed down or even reversed at any age through the individual himself or the policy makers.

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DETERMINANTS OF ACTIVE AGING• Behavioural: smoking, alcohol,

exercise, diet, drugs

• Environmental: pollution, home safety, rural/urban

• Socioeconomic: family,community ,income, literacy

• Personal: biology, genetics, coping mechanisms

• Services: primary care, health prom. disease prevention

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MODIFIABLE DISEASE RISK FACTORSCardiovascular: sedentary, obesity, lipids, BP, salt, diet, smok, pollutPulmonary: smoking, environmental pollutionNeurological: BP, smoking, alcohol, diet, depress,mental inactivityDiabetes: diet,sedentary , obesityMusculoskeletal: sedentary, obesity, hormone deficiency Gastrointestinal: low fibre, alcohol, poor oral hygieneUrogenital: BP, hormone deficiency Infections: under nutrition, poor skin care and no vaccinationCancers: diet, smoking, chewing tobaccoSpecial senses: sunlight, noise, diabetes, water fluoride, drugsAccidents : unsafe homes

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SUMMARY OF LIFE STYLE GOALS

• Physical activity• Healthy diet• Avoid smoking• Judicious medication • Good oral hygiene• Health screening

• Social involvement• Mental activity• Immunizations• Hormones – HRT• Clean environment• Home safety

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PHYSICAL ACTIVITY• Benefits: Physiological, psychological and

social. if physical exercise could be dispensed as a

pill, it could be the most valuable prescription to prevent diseases (Edward Staneley)

• Varieties: Aerobic, resistance and balance exercises.

yogic, spiritual & exercise related to work, recreation, household and social interaction

• Duration: Brisk walk for 20-60 mts for 3-5 d/week

morning walk better as he is fresh, walks with his whole body; in evening he walks only with his legs

1.WHO. The Heidelberg Guidelines. JAPA 5: 2-8, 1997; 2.Vinod Kumar. JAPA 6: 205-6, 1998

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HEALTHY DIET• Low fat, low salt, adequate

liquids, proteins, vitamins, calcium, micronutrients and high fibre, fruits and vegetables

• Relish you food with good flavour, smell, colour, utencils and environment

• Regular meals, no overeating food left on the table does more

good than what has been taken

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SMOKING AND EXCESS ALCOHOL

• It is never too late to quit smoking

• Consuming alcohol in excess is different from taking in moderation

• Scientific methods are in place to give up these addictions and to deal with problems of withdrawl

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JUDICIOUS MEDICATIONS

• Properly understand directions of their use

• Take with or after food unless told otherwise

• Get ingredients checked to avoid duplication

• Consult doctor to avoid unnecessary medicines

• Never hoard medicines you no longer require

• Do not share medicines with anyone

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MISCELLANEOUS• Personal cleanliness and oral

hygiene• Bowel movements and sound sleep• Avoid dust and pollution• Home and road safety• Specific tasks e.g. Screening, HRT,

immunization• Engagement with life is a must: A

perpetual holiday is a good working definition of hell-Bernard Shaw

• Have a positive attitude: To me old age is always 15 years older than I am

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How do I age gracefully ?

• Move naturally• Cut calories• Avoid meat and processed foods• Drink alcohol, especially red wine, in moderation• Maintain a positive outlook on life• Reduce stress• Belong to a community• Keep family first• Surround yourself with people who have similar values

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Natural food Balanced diet

Avoid meat Avoid processed food

Red wine

Reduce stress

FamilyExercise

Secret recipe

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Healthy Aging Tips

Stay connected Family first Celebrate birthday

Learn new skills Laugh Go on Holidays

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In a nut shell ……..

• Follow strict routine• Eat Vegetarian diet • Be relaxed• Be happy • Find time for yourself • Find time for family • Concentration • Contemplation

• No smoking • No alcohol• No drugs • No overindulgence in

sex• Control anger, lust and

greed • Avoid fear & anxiety

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What should you do ?

• Be Prudent– Follow doctor’s orders

• Be Persistent – Take right medicine,

right dose– Undergo routine check

ups

• Be Organized – Happy married life– Satisfying work life

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Outcome

• You are wealthy • You are healthy• You have inner peace

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In conclusion ……………

• What do you think about the goal you have set in the beginning – Given your current life

style– Given your current

financial status– Given your current health

status – Given your current mind

set

• Q?

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