A natural occurrence of life is aging, so why is it something that so many people fear or dread? At times, the older population may be perceived as more frail, vulnerable, or maybe even undesirable. Health issues and physical decline can limit mobility, and social isolation can impact mental health, all of which contribute to the negative stereotypes of aging. The aging process is complex and affects each person differently. It is still unclear how all of the changes with aging come about; however, heredity, environment, culture, diet, physical activity, and lifestyle choices are thought to have a considerable influence.
What happens as we age?
Our body is made up of trillions of cells, which work together to perform the functions of our tissues and organs. After a certain age, cells do not replicate as frequently, they may become damaged and not operate as they used to. These changes in cells can compromise tissue function. For example, the heart valves and arteries can stiffen, which can cause changes in blood pressure, buildup, and blockages. Slowed cell division causes the skin to become thinner and more fragile, and to have decreased elasticity and moisture retention. The reduction in cell function limits the regeneration of organs, bones, and tissue in the body, which contributes to the gradual challenges of aging. Typically, these changes are reflected in the mental acuity, physique, and immune system response of the aging population.
Caring for your whole self
A holistic method to healthy aging combines balanced nutrition, regular movement, and mental and emotional care. Similar to most phases in life, dietary recommendations include about five servings of fruits and vegetables per day, lean proteins, whole grains, limiting foods high in saturated fat, added sugar, and salt, and maintaining proper hydration. Additionally, aging adults may benefit from targeted nutritional support, including vitamin D, calcium, vitamin B12, protein, and omega-3 fatty acids. Vitamin D and C help build and protect bone density, protein helps with cell and muscle repair, and B12 and Omega-3’s help to support brain and heart health. Magnesium, zinc, and fiber also play a crucial role in digestion, heart and immune system health.
The general recommendation for physical activity for healthy aging is about 150 minutes of moderate-intensity activity per week. Ideally, it is a combination of aerobic movement, muscle strengthening, and balance exercises. Incorporating these types of movements can reduce the risk of chronic diseases and falls, which can help maintain an individual's independence. Aerobic activity can include dancing, swimming, pickleball, bowling, brisk walking, cycling, yoga, tai chi, or even yard work. Physical activity benefits aging in a multitude of ways, such as improving mobility to perform daily tasks, brain health for lowering the risk of dementia, managing blood pressure, sugar, and weight, preventing chronic disease, and mental wellness, which improves mood and stress regulation.
In addition to incorporating regular movement into a routine, positive mental and emotional habits include participating in mental stimulation, whether it’s by doing a craft or hobby, reading, playing games, cooking, puzzling, or learning a new skill. Participating in social connections through a local club, volunteering, or calling and visiting with friends and family regularly has a significant impact on mental and emotional well-being. Quality sleep and stress management are imperative to health and wellness at all ages, but even more so in aging adults.
To maintain mental acuity, a supportive immune system, and physical stability, it goes back to the basics – incorporate regular movement routines, a nutrient-dense diet, and mental and emotional balance. There may be other factors that are out of our control, such as heredity and some environmental components, but ideally, the goal for healthy aging is to protect, repair, and vitalize our cells to counteract mechanisms like oxidative stress, inflammation, and damage. Cellular regeneration can be improved and supported during aging through lifestyle and metabolic interventions. Although we can’t live forever, we can improve our longevity.
Magdelene Plonka is one of the personal chefs in our Chicago branch of Friend that cooks. She has a degree in Holistic Nutrition and is passionate about her journey towards better nutrition, not only for her clients, but for herself and her family as well.