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Healthy Aging Tips
- 1. Healthy Aging Dato’Dr.G.Selvaraju DIMP; JSD; AMP; MBBS; ,MRCP(UK); AM (Mal); FIAMIS Consultant Physician in Internal Medicine & Gastroenterologist Clinical Specialist Geriatric Medicine Taman Desa Medical Center 1/17/2014 Dato'Dr.G.Selvaraju 1
- 2. Self assessment • What is your goal in life when you reach 60 years of age ? • You are given 5 minutes • Set your goals 1/17/2014 Dato'Dr.G.Selvaraju 2
- 3. 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 1/17/2014 Dato'Dr.G.Selvaraju 3
- 4. Why does the body change &become old ? • Process of growing old • Changes in the cells & organs – Functions – Performance – Appearance • Cell death ……………………Cancer 1/17/2014 Dato'Dr.G.Selvaraju 4
- 6. What is old age? • When does a person become old? – Chronological age – Biological age – Psychological age 1/17/2014 Dato'Dr.G.Selvaraju 6
- 7. Early Aging • Disease – Dementia – Alzheimer’s Disease – Progeria – “Rapid Aging “ • Unhealthy Life Style • Brain power 1/17/2014 Dato'Dr.G.Selvaraju 7
- 8. 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 1/17/2014 Dato'Dr.G.Selvaraju 8
- 9. 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 1/17/2014 Dato'Dr.G.Selvaraju 9
- 10. 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 1/17/2014 Dato'Dr.G.Selvaraju 10
- 11. 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 1/17/2014 Dato'Dr.G.Selvaraju 11
- 12. Negative Outcomes: Hypokinetic Diseases • • • • Heart Disease Stroke Diabetes Osteoporosis 1/17/2014 Dato'Dr.G.Selvaraju 12
- 13. HEALTHY AGING DEFINITION AND GOALS Healthy and active aging is a process to achieve physical, mental and social well being throughout one’s life particularly in the later years WHAT IS THE GOAL ? Disease & disability free life with high physical & cognitive function and active engagement with life in old age 1/17/2014 Dato'Dr.G.Selvaraju 13
- 15. 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. 1/17/2014 Dato'Dr.G.Selvaraju 15
- 17. 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 1/17/2014 Dato'Dr.G.Selvaraju 17
- 19. MODIFIABLE DISEASE RISK FACTORS Cardiovascular: sedentary, obesity, lipids, BP, salt, diet, smok, pollut Pulmonary: smoking, environmental pollution Neurological: BP, smoking, alcohol, diet, depress,mental inactivity Diabetes: diet,sedentary , obesity Musculoskeletal: sedentary, obesity, hormone deficiency Gastrointestinal: low fibre, alcohol, poor oral hygiene Urogenital: BP, hormone deficiency Infections: under nutrition, poor skin care and no vaccination Cancers: diet, smoking, chewing tobacco Special senses: sunlight, noise, diabetes, water fluoride, drugs Accidents : unsafe homes 1/17/2014 Dato'Dr.G.Selvaraju 19
- 21. SUMMARY OF LIFE STYLE GOALS • • • • • • Physical activity Healthy diet Avoid smoking Judicious medication Good oral hygiene Health screening 1/17/2014 • • • • • • Social involvement Mental activity Immunizations Hormones – HRT Clean environment Home safety Dato'Dr.G.Selvaraju 21
- 22. 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 1/17/2014 Dato'Dr.G.Selvaraju 22
- 24. 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 1/17/2014 Dato'Dr.G.Selvaraju 24
- 25. 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 1/17/2014 Dato'Dr.G.Selvaraju 25
- 27. 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 1/17/2014 Dato'Dr.G.Selvaraju 27
- 28. 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 1/17/2014 Dato'Dr.G.Selvaraju 28
- 29. 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 1/17/2014 Dato'Dr.G.Selvaraju 29
- 30. Natural food Balanced diet Red wine Secret recipe Exercise Family 1/17/2014 Avoid meat Dato'Dr.G.Selvaraju Avoid processed food 30 Reduce stress
- 31. Healthy Aging Tips Stay connected Learn new skills 1/17/2014 Family first Celebrate birthday Go on Holidays Laugh Dato'Dr.G.Selvaraju 31
- 32. In a nut shell …….. • • • • • • • • Follow strict routine Eat Vegetarian diet Be relaxed Be happy Find time for yourself Find time for family Concentration Contemplation 1/17/2014 • • • • No smoking No alcohol No drugs No overindulgence in sex • Control anger, lust and greed • Avoid fear & anxiety Dato'Dr.G.Selvaraju 32
- 33. 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 1/17/2014 Dato'Dr.G.Selvaraju 33
- 34. Outcome • You are wealthy • You are healthy • You have inner peace 1/17/2014 Dato'Dr.G.Selvaraju 34
- 35. 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? 1/17/2014 Dato'Dr.G.Selvaraju 35
Notes de l'éditeur
- Healthy diet