ADDING THE YEARS GRACEFULLY

Recent medical breakthroughs and improved geriatric care has ensured an increase in longevity of humans. The senior citizens segment of the Indian population is growing exponentially and the predictions are that by 2050, every fifth Indian will be a senior citizen. 

 

I often wonder where exactly lies the line that demarcates the beginning of one’s life as a senior. It seems more in the mind of the aging individual and less in the eyes of the world. Quite often, an individual finds himself/herself in the trishanku space... straddling youth and old age. Retirement, community-specific ritualistic functions, arrival of grandchildren and certain telltale signs of physical wear and tear, all these indicate the beginning of life’s waning period. Added to these, the subtle, unobtrusive signs of alienation convey, in no uncertain terms, that one is on the threshold of old age. A natural transition process or a conditioned societal response, the reality affects different people in different ways. What is however essential is growing old with dignity.

 

Many people feel unhappy, health-wise and security-wise, after 60 years of age, believing diminishing importance is given to them and their opinions. Aging thus becomes a source of stress, especially if you still cannot accept it, more so embrace this season, and you remain clueless on how to enjoy yourself now that this season is here. However, it need not be so, if only we understand the basic principles of life and follow them. Here are a few mantras to help you age gracefully, to make life after retirement more pleasant, to enjoy and treasure the elder years of wisdom and intelligence.

 

 

1. Never say 'I am too old': There are three ages, chronological, biological, and psychological. The first is calculated based on our date of birth; the second is determined by health conditions, and the third is how old you feel you are. While we don't have control over the first, we can take care of our health with a good diet, exercise, and a cheerful attitude. A positive attitude and optimistic way of thinking can reverse the third age.

 

 

2. Health is wealth: If you really love your kids and kin, taking care of yourself and your health should be your priority. Thus, you will not be a burden to them. Have an annual health check-up and take the prescribed medicines regularly. Take out health care insurance coverage. Furthermore, a regular trip to your doctor’s clinic will ensure prevention and protection from diseases while maintaining the quality of life.

 

 

3. Mind what you eat: Take proper nutrient supplementation and always eat healthy diet. Eat not just for pleasure but mainly for nourishment. This includes mindfully drinking water throughout the day because the sense of thirst may diminish as you age, leaving you at risk of dehydration. Drinking water also helps flush out toxins that speed up aging. Food choices must be centered on minimally processed food and more on whole foods from whole grains, vegetables, fruits, lean protein, and healthy fats. Mature and older people are at risk of nutrient deficiencies which lead to decreased functionality and quality of life. Vitamin D, Calcium, Vitamin C, Omega 3, fiber and even amino acids may be some of the nutrients that need to be considered. The best eating strategy for aging well is to skip processed foods (chips, chocolates, junk food, fast food) and beverages. That will immediately eliminate added sugars from your diet. Cheating once in a while is enjoyable but replacing home cooked dinner with them is a bad idea.

 

 

4. Exercise is medicine: In the Army they say ‘it is difficult to hit a moving target’. Exercise prevents age-related illnesses by improving mobility, flexibility, strength, and blood circulation. Studies show that people who exercise are less likely to feel sluggish and exhausted like the couch potatoes do sitting at home. Exercise has also been proven to prevent depression and anxiety. It keeps you not only physically but also mentally healthy. People who run, weight train and dance have a lower risk of developing dementia than people who are not physically active at all. Outdoor sports like golf and indoor card and board games are both useful and you need not choose between the two. If even that is logistically difficult you can surely go out for a morning and an evening walk. A low-intensity exercise for a total of two and a half hours a week works wonders for the brains, which includes cognition, processing speed and attention span, among others. Weight lifting can help you maintain muscle mass and stronger bones as you age. And the good news is you don’t have to lift weights like a body builder to reap the benefits. 

 

 

5. If you are obese, lose a little bit of weight: This has been shown to reduce your risk for diabetes and heart disease and improve metabolic function in liver, fat and muscle tissue. That means a 100 Kg person can reap big health benefits just by losing 5 Kg. While we’d all love to shed all of our extra pounds, it’s a lot easier to start with a 5 percent weight loss goal and keep it off.

 

 

6. Relaxation and recreation: The most relaxing and refreshing forces are a healthy and religious attitude, good sleep, music, and laughter. Have faith in your religion, learn to sleep well, love good music, and see the fun side of life. Nourish your mind and soul and always stay engaged. One of the best ways to maintain mental acuity is by keeping the mind engaged. Listening to music, reading, doing art, cooking, and taking up other hobbies do not just help keep up one’s well-being. They also help in maintaining the sharpness of mind. Likewise, nourishing the soul through spirituality gives wisdom and a sense of purpose in the golden years. Activities like painting, creative writing and poetry, jewellery making, pottery and singing in a chorale or acting in a drama during Durga Puja or Christmas all make you feel young and relaxed. So, if you want to improve your chances of aging well, consider exploring your inner artist. Pick up a new hobby or revisit your old one.

 

 

7. Yoga and meditation: While yoga and meditation are of use in all age groups, for seniors they are immensely beneficial. Yoga improves coordination between the brain and other moving parts of the body and improves balance and fitness, thus avoiding fall and injury. Kundalini yoga, which involves breathing exercises and meditation, as well as movement and poses helps a person to develop more communication between parts of the brain that control attention, suggesting a greater ability now to focus and multitask. Meditation is exercise of the mind and is the best antidote of dementia.

 

 

8. Be among friends: Why are close friends and family ties good for us? They give us emotional support that can help us cope with stress. They can be a positive influence, helping us create healthy habits. A large body of scientific research shows that social interaction, having strong, happy relationships with family, friends and community members, is an important factor in good health and longevity. Friendships can also get you through the inevitable health setbacks that occur with aging. Friendships give us higher self-esteem, greater empathy for others and make us more trusting and cooperative. And perhaps most important: As we age, our friends and family give us a sense of purpose and a reason to keep getting up in the morning.

 

 

9. Keep working: If you find work fulfilling and enjoy the company of your colleagues, you should consider sticking with it. If your job is backbreaking or high stress, consider checking out around retirement age, but make a plan for your second innings. Volunteer or find paid work somewhere that will keep you active, engaged and give you a reason to get up in the morning. Retirement itself isn’t a bad thing. Retiring after years of work can feel like a heady vacation at first. But eventually, not working can take a toll on mental health. You may not need the money but you will surely appreciate the purpose

 

 

10. Practice sleep hygiene: Sleeping hours may decrease as you age but quality sleep is very important. It is during sleep when the body is most able to repair itself. Keep a regular sleeping pattern that is aligned with the body’s circadian rhythm, also known as, body clock. This prevents hormonal imbalances that are associated with chronic illnesses. Have a downtime 1 hour before bedtime in a relaxing, sleep-promoting environment that is quiet, cold and dark. It is best to avoid the shining screen of a television or a mobile phone at this time.

 

 

11. Money is important: Money is essential for meeting the basic necessities of life, keeping good health and earning family respect and security. Don't spend beyond your means, even for your children. You have lived for them throughout, and it is time you enjoyed a harmonious life with your spouse. If your children are grateful, they should take care of you. But never take that for granted.

 

 

12. Time is precious: It's almost like holding a horse's reins. When they are in your hands, you can control them. Imagine that every day you are born again. Yesterday is a paid check. Tomorrow is a promissory note. "Today is ready cash; use it profitably. Live this moment".

 

 

13. Change is the only permanent thing: We should accept change; it is inevitable. The only way to make sense out of change is to join the dance. Change has brought about many pleasant things – money, wisdom and family. We should be happy that our children are blessed.

 

 

14. Enlightened selfishness: We are all basically self-interested. Whatever we do, we naturally expect something in return. We should definitely be grateful to those who stood by us. But our focus should be on the internal satisfaction and happiness we derive by doing good for others, without expecting anything in return but the warm glow we get, which in the end, is what we really want.

 

 

15. Forgive, then Forget: Don't be bothered too much by others' mistakes. It is certainly hard in the heat of the moment to turn the other cheek, but, for the sake of our own health and happiness, let us forgive and forget as soon as we can. Otherwise, we will only be increasing our blood pressure. Anger does more harm to the one who harbours it.

 

 

16. Overcome the fear of death: We all know that one day we have to leave this world. Still, we are afraid of death. We think that our spouse and children will be unable to withstand our loss. But the truth is that no one is able to die for you; though they may painfully mourn for some time. Time heals everything and they will carry on. Remember, no one leaves this world alive.

 

Getting older is inevitable and certainly better than the alternative. While you can’t control your age, you can slow the decline of aging with smart choices along the way. From the foods you eat and how you exercise to your friendships and retirement goals — it all has an effect on how fast or slow your body ages. Everything has a reason and a purpose in life and getting old is no exception. Take life as it comes. Accept yourself as you are, and also accept others for what they are. Everybody is unique and right in their own way. This is the golden wisdom that has accompanied the silver in your hairs. Appreciate it, cherish it, and enjoy it to the fullest.