WELLNESS

5 Challenges of Aging & How To Better Address Them

1st July, 2020

Aging is a natural and inevitable process of life and living. However, we do our best to slow the process down, keep in the best shape and eat well. There are other facets to consider about aging and the challenges of it as we get older.

1. Chronic illness

We are afflicted by chronic illness from any age, not only when we are older. Chronic illness refers to, “long lasting conditions with persistent effects”. The Australian Government Department of Health lists eight common chronic illnesses. Some of these include back pain, arthritis, cardiovascular disease, diabetes and mental health conditions. In Australia at least 1 in 2 (50%) have at least one of these conditions.

Chronic illness places a strain on the body’s ability to regulate, balance and harmonise, adding to the oxidative load of the body. Additionally, chronic inflammation can affect the functioning of the immune system. Whilst, chronic illness covers a range of conditions, there are some simple things you can do to help manage your health.

Eat fresh fruit and vegetables especially dark greens: Fruits and vegetables are known for their antioxidant qualities. Having a higher antioxidant diet may offset the oxidative stress from chronic illness.
Exercise: Whatever exercise you choose to embark on, any movement is good for your body. Activity can help the body release good feeling hormones, keep your joints mobile and may assist with weight loss.

2. Sun skin damage

The sun is a vital source of energy and helps our body produce vitamin D. But extended sun exposure for long periods of time can cause skin damage such as sunburn and premature aging. The skin can age quicker as the UV light can cause oxidative damage to skin cells and disrupt the collagen protein structure (within the skin layers).

As we age and the collagen in our skin breaks down, we naturally lose our plump, fuller, soft skin. Our skin becomes thin, easily broken and fragile. Frequent sun exposure will hasten this process.

It is always best to protect your skin from the sun if you go outside:

Hot days: Avoid going outside during the hottest part the day ie: 10am-2pm
Protection: Always apply a natural sunscreen to your skin
Head wear: Use a hat and long-sleeved clothing
Nutrition: Take a super antioxidant supplement which may reduce free radical damage forming the body. You can also increase foods that are high in antioxidants to your dies such as green, orange, yellow and red fruits and vegetables
Healing: If you do get sunburnt, allow your skin to heal and recover fully

3. Memory and cognition

Did you know that memory loss is not an evitable part of aging? The brain has the ability to repair and generate new brain cells throughout your whole life. The discovery of the brain's ability to do this is called neuroplasticity or brain plasticity. This simply means that the brain continues to repair and evolve throughout your whole life, making new neuron connections all the time.

Although, there is a condition called Age-related memory loss this does not affect everyone. It is important to look after your brain for your whole life.

Use these useful tips:

Keep mentally active: Use your brain to solve problems such as puzzles, crossword and Sudoku games
Learn a new hobby: Learning a new skill or hobby helps to develop new neural pathway in the brain. You can learn a new skill or hobby whatever your age!
Vitamin B12: Often considered a nutritional vitamin for vegetarian or vegans. However, this little unsung hero helps to support the health and function of the nervous system. Vitamin B12 plays a vital role in the synthesis of the myelin sheath, a fatty acid sleeve that helps with nerve conduction. It also helps with cognitive and nerve development. Highest sources are found in meat, eggs and milk products.
Stay connected: We are social beings and regular contact with people can help on so many levels. Whether, it is over the phone, via an email, a letter or visiting people it is this human connection that can help keep our mind active and our thoughts moving and our minds active.
Dehydration: The brain shrinks with age and it is important to keep hydrated as dehydration can result in fatigue, malaise, forgetfulness and confusion. As we age our thirst receptors and taste buds also become less sensitive and certain medications can reduce our ability to retain water. It is important to make sure you drink plenty of water throughout the day.

4. Decreased mobility

Decreased movement can be very stressful for anybody. Long extended periods of inactivity can also result in bone and muscle loss. As we age we naturally lose muscle mass, unless of course we keep physically active and do weight-bearing exercise. Exercise can help keep our joints healthy, our muscles toned and our minds active. It is important to do a range of exercises to utilise all different types of muscles in the body. If you don’t use it, you will lose it!

Here are some top tips to keep mobile:

Use some light hand weights to do daily lifting and strengthening exercise
Walking is a great way to keep mobile
Sit in a chair and do some light lifting arm and leg raises
Do regular stretches to keep your body limber

5. Immune resistance

As we age, our immune system declines. Our body can often be slower to respond to infection, reduce the production of immune cells and our recovery time from illness is slower. Whilst there is no direct reason as to why our immune system slows as we age, some contributing factors can include poor quality sleep, chronic illness, stress, poor nutritional health and smoking and alcohol to name a few.

Let’s look at some potential options to improve your immune health as you age:

Eat well: It is important to have a range of foods in your diet. Just think about eating the rainbow, including all colours of fruits and vegetables and with good quality clean proteins such as fish, chicken, eggs etc.
Reduce your stress: Often we overlook how we adapt and cope with stressful situations. In the elderly, stress may not be as evident as it is in a younger person. It is important to identify any triggers and mediate your response. Deep breathing, maintain a positive outlook and make sure that you discuss your stress with someone such as family, friends or a health professional.
Nutritional support: Vitamins and minerals are naturally sourced from fresh food. However, sometimes older people may have a smaller appetite or not eat as often and malnutrition may develop. Nutritional supplements such as vitamin C and Zinc, and herbs such as Echinacea and Elderberry may help to support immune system health.

We may not be able to stop the aging process but we can live a healthy, joyful and youthful life when we look after our body and mind. Remember, it is never too late to start!

Michelle Matthews

Author

One day your jeans zip up without a problem… the next day you’re undoing the top button or browsing for clothes with elasticated waistbands. Belly bloat, food baby, abdominal bloating, abdominal distension…whatever it’s called it’s uncomfortable! What causes bloating? A bloated stomach is that feeling of pressure or fullness in your belly. It may or may not be accompanied by distension, which is a noticeable difference in the size of your abdomen. A build-up of gas in the stomach and intestines is one of the most common causes of bloating. Intestinal gas can be caused by eating certain foods, particularly beans and cruciferous vegetables such as cauliflower, broccoli, and cabbage. Some foods are high in a type of sugar called FODMAPS. In people sensitive to FODMAP-rich foods, the small intestine doesn't always fully absorb these carbohydrates, and instead passes them to the colon, where they are fermented by bacteria and produce gas. FODMAPs don’t affect everyone equally, so while certain FODMAPs may make you feel bloated, you may be able to process others just fine. Eating too quickly, drinking through a straw, or drinking lots of fizzy drinks can cause you to swallow lots of air and make you feel full. Constipation can cause a build-up of faecal matter in the intestine leading to abdominal distension and bloating. Bloating can also be caused by medically diagnosed conditions such as food intolerances and intestinal disorders such as IBS (irritable bowel syndrome), IBD (inflammatory bowel disease, including Crohn’s disease and ulcerative colitis), and SIBO (small intestinal bacterial overgrowth). Is bloating the same thing as fluid retention? Yes and no. Fluid (water) retention, also known as oedema, is related to the kidneys, while bloating is usually related to the gastrointestinal tract. Fluid retention can make you feel bloated, but it doesn’t usually affect your abdomen as much as bloating caused by intestinal gas. Fluid retention occurs when excess fluid builds up in your body's circulatory system and generally causes swelling in your extremities, such as your feet, ankles, legs and hands. A common sign of fluid retention is when your rings feel tight on your fingers, or your ankles are swollen after sitting down for a long time. A diet high in carbohydrates, sugar and salt can cause your body to retain water, leading to that feeling of puffiness and heaviness. Fluid retention can also be caused by hot weather and hormonal changes. What can I do about bloating? Bloating that comes and goes is usually digestive-related and tends to disappear after a couple of days. It will often help if you cut down on salty foods, carbohydrates and fizzy drinks. If you have a food intolerance, or suspect that FODMAPS might be the issue, try eating less of the problem foods for a while. Keep a food diary for a couple of weeks, noting everything that you eat and drink and when bloating troubles you most. If you find you have a regular problem with certain foods though, you should consult a doctor or dietitian before making any permanent dietary changes. Adopting a few simple lifestyle changes may also help. Avoid chewing gum Eat slowly Avoid drinking from a straw Drink plenty of water If you suffer from constipation, try eating more high-fibre foods, increasing the amount of water that you drink, and exercising regularly. It might also be helpful to try taking probiotics. These can support a healthy gut bacteria population and help your digestive system moderate the effects of a bloated stomach. If bloating or fluid retention persists for more than a couple of days, or is accompanied by pain or diarrhoea, then you should speak to a doctor.

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It is a common stereotype that men have a tendency to bottle up their feelings – but mental health is no topic to be shy about, it’s something that should be comfortably discussed, just like our physical health is. Mental health is an essential component of overall health, alongside physical and social wellbeing. It is a state of wellness that is more than just psychological wellbeing or having the absence of mental illness, it’s fundamental in our everyday lives, relating to cognitive functions, behaviours, processing emotions, social interactions, ability to cope with stress and essentially, a positive state of mental health allows us to realise our abilities and function at our full potential. The phrase ‘mental health’ is often confused with the conditions that impact mental health, however the two are very different. A mental illness is defined as “a clinically diagnosable disorder that significantly interferes with a person’s cognitive, emotional or social abilities” and can include conditions such as stress, mild anxiety, sleep disorders, affective or mood disorders and substance use disorders. There are varying degrees to these conditions and an individual does not need to meet all of the criteria of a mental illness or disorder to display some of the signs and symptoms. All individuals face the risk of being affected by mental health conditions, although there are factors which can make certain groups of people more vulnerable to developing mental health problems. Factors that can play a role in this include: psychological, biological and genetic, environmental, social, lifestyle and dietary factors. Negative mental health can be associated with traumatic life experiences, a rapid change in social settings, discrimination, exclusion, stressful work conditions or the misuse of recreational drugs, alcohol and tobacco. Socioeconomic factors such as a person’s education level, employment status, level of income, housing conditions and accessibility / availability to services also strongly influence mental health. Mental health conditions and disorders are more common than you may think. The most recent National Health Survey indicated that almost 1 in 2 (46%) of Australians aged 16-85 years have experienced a mental health disorder during their lifetime and of this, 48% were males which is a higher proportion when compared to females. The most prevalent type of disorder was mild anxiety (14%), followed by affective disorders (6.2%) and substance use disorders (5.1%). Substance use disorders were male dominated, with men displaying twice the rate of women. The data suggested that there is also a strong association of co-morbidity with mental health conditions and physical chronic conditions, meaning these two areas often overlap. So what can this look like in populations of men? Well some of the early warning signs can be vague although they can be seen as withdrawal from social activities, trouble sleeping, low energy and fatigue, inconsistent eating patterns, difficulty with daily tasks, impacted cognitive functions such as focus, concentration and clarity, changes in mood/emotions and increased feelings of irritability, nervous tension, restlessness and/or stress. Mental health disorders and their related signs and symptoms can appear differently for everyone, as it is a unique experience for every individual with varying levels of severity, duration and this may also change throughout different stages of life. There are specific types of health factors known as ‘modifiable risk factors’, which are recognised influencers of mental health, both positively and negatively. Maintaining a healthy balance of these modifiable risk factors may help you to keep a consistent positive state of mental health.Examples of modifiable risk factors include: An unhealthy weight can also be a contributing factor to conditions of poor mental health. Research has shown the association between the two, but it being overweight can impact additional things such as our self-confidence levels, which can be closely related to our mood. Data showed that of Australians aged 18 and over, there was a greater proportion of men who were overweight or obese (74.5%). To support a healthy weight range, start by calculating your Body Mass Index (BMI) and set target goals to achieve, using the BMI scale as a reference guide. If you are unsure how to start, don’t be afraid to seek the advice of a qualified health practitioner who specialises in this area. In Australia, the minority of the population has met the national physical activity guidelines, with only 15% of people aged 18-64 years achieving these daily recommendations. Physical activity is essential for our wellbeing, not just physically but mentally too – It helps to simulate the release of brain chemicals that are essential for a healthy mood balance. The Australian guidelines recommend adults participate in 30 minutes of moderate to intense physical activity, daily. This is equivalent to a total of approximately 2.5 – 5 hours per week. Men have a higher prevalence of substance use compared to women, but they also have higher rates of tobacco smoking (16.5%) and exceeding alcohol consumption of more than four standard drinks per day (54.2%). The misuse of substances alongside mental health disorders is known as a ‘dual diagnosis’ and can have a complex relationship. People may initially find the reduction of substances difficult, however the long-term benefits outweigh these complaints and they are likely to experience improvements in various aspects of their general health with the positive changes. Diet plays a major role in many aspects of our life, and this doesn’t fall short when it comes to mental health. Our diet is a source of important vitamins, minerals, amino acids, antioxidants and much more, which all support numerous body systems and functions. In Australia, only 5.4% of adults had met the guidelines for daily intake of both fruit and vegetables. The Australian guidelines recommend enjoying a wide variety of nutritious, colourful foods from the main five food groups: vegetables, fruits, grains, lean meats and reduced fat dairy. Statistics show that when compared to women, men are almost twice as likely to consume sugar sweetened drinks daily (11.8%), so it is also important to minimise the intake of junk foods such as sugary drinks, saturated fats, processed and refined foods, which contain minimal nutrients . Sleep is essential for our overall health, but it is especially important for our mental health, with research showing that there’s a strong association between sleep quality and mental health. During sleep, the body relaxes and restores itself while the mind calms down from daily chatter. Research from the 2016 Sleep Health Survey of Australian Adults has shown that 33-45% of adults have inadequate sleep, either duration or quality, and this has shown to consequently impact daytime performances in a negative way. The national sleep guidelines recommend that adults aged 18 and over sleep for 7-9 hours per night. To support a healthy sleeping pattern and bedtime routine, try out some of the practices of sleep hygiene. **Statistics derived from the AIHW National Health Survey 2017-18 and ABS National Survey of Mental Health and Wellbeing, unless mentioned otherwise. In the same way everybody presents differently with their mental health disorder, the treatments which are used to manage these conditions, will also be unique to each individual. The path to positive mental health can often be a journey where various methods and approaches are used, however they are most successful in combination. Seeking medical advice from a qualified health professional will ensure that suitable options are explored, to benefit the needs of each individual person. In addition to modifiable risk factors, other ways to manage your mental health may include: Psychotherapy, or ‘talk therapy’ such as with a counsellor, psychologist or psychiatrist Relaxation techniques such as deep breathing, meditation or mindfulness Support network of close friends, family or community – staying connected with others Environments which are safe, respectful and protect all human rights Increasing education and self-awareness surrounding mental health Developing a range of coping skills and mechanisms to draw from in times of need The use of nutritional supplementation or prescribed medications So to all the men out there: whether you are recovering from a mental illness, wanting to improve your current circumstances or looking to help a friend – mental health disorders are more common than you may think, and most importantly, they can be effectively managed with the right treatment. Maintaining a positive state of mental health can significantly improve the quality of your life. References available upon request

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