Proclamation No. 470, issued by then-President Fidel Ramos on 26 September 1994, annually honors the elderly by declaring the first week of October as the “Elderly Filipino Week”. This nationwide celebration recognizes the elders' significant role and contributions to society while also advocating a higher quality of life for all elderly people through healthy and productive aging.
What do we know about aging? Aging is a natural process of gradual change that begins in early adulthood, between the ages of 18 and 30. Many physical processes begin to deteriorate as a result of these alterations. The age of 65 has been designated as the beginning of old age.
All biological systems undergo physiological changes gradually over time. Life experiences, diseases, hereditary features, and socioeconomic circumstances all have an impact on these alterations.
As people age, these physiological changes are likely to be associated with several health conditions. Hearing loss, cataracts and refractive errors, back and neck pain and osteoarthritis, chronic obstructive pulmonary disease, diabetes, depression, and dementia are all common illnesses among the elderly.
Nutrition is critical to aging gracefully and healthily. Calorie requirements should decrease due to less lean muscle and less physical activity. It is important to meet the nutritional needs of the elders while eating fewer calories and consuming more nutrient-dense foods rich in vitamins and minerals. With age, it becomes more vital to consume enough amounts of calcium, fiber, iron, protein, and vitamins A, B12, C, D, and folic acid.
Additionally, here are some important tips for healthy aging:
1. Engage physical activity or exercise
Children and adults, particularly the elderly, benefit greatly from regular physical activity. It helps reduce the risk for developing non-communicable diseases and is associated with improved mental health and well-being. Engaging in physical activity and exercise can help older adults retain their quality of life, health, and physical function while also preventing falls. Being physically active can also enhance your mental health, help you control your weight, lower your risk of disease, strengthen your bones and muscles, and increase your ability to complete everyday tasks. Older adults aged 46 - 59 years old and young adults aged 60-69 years old, are required to accumulate at least 30 minutes daily moderate to intensity aerobic physical activity like walking, cycling, stair climbing and active daily tasks like doing household chores.
2. Achieve and maintain a healthy weight
Weight has a direct impact on your overall health and well-being, regardless of whether you are overweight or underweight. A healthy weight is attained and maintained by a mix of good diet, physical activity, and enough sleep. You are less likely to develop diseases and have more energy to make other positive health changes if you maintain a healthy weight.
3. Consume nutrient-dense foods
Nutrient-rich or nutrient-dense foods are low in sugar, salt, carbohydrates, and saturated fat. It is high in vitamins and minerals and other nutrients important for health while being low in calories. A nutritious diet is especially important as we age since it fuels our bodies, muscles, and minds. Hence, consuming nutrient-dense foods is undoubtedly one approach to boost your health.
4. Regular check-ups
Regular check-ups and preventive health care are crucial because they may help prevent diseases and other health issues, as well as diagnose illnesses at an early stage when treatment is most likely to be beneficial before they become a problem.
In general, nutrition is one of the most critical components in staying healthy as you age. It is an important part of health regardless of age. Even yet, it becomes even more important as we age since eating a healthy diet may help us manage chronic illnesses and other health difficulties. So, start making wise healthy choices that will lead to a healthy aging process. (Development Management Officer II (PNFP) Lizelle L. Bete / This email address is being protected from spambots. You need JavaScript enabled to view it. / 0963-1090-198)
References:
Ageing and health. (2022, October 1). Retrieved October 6, 2022, from https://www.who.int/news-room/fact-sheets/detail/ageing-and-health
Clifford, J., & Bellows, L. (n.d.). Nutrition and Aging. Colorado State University. https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/nutrition-and-aging-9-322/
Frothingham, S. (2019, February 15). Chronological Aging and Biological Aging. Healthline. Retrieved October 6, 2022, from https://www.healthline.com/health/chronological-ageing#healthy-aging
