As counterintuitive as it may sound, baby boomers are living longer but are in poorer health than previous generations. A study published in the Journals of Gerontology analysed data for over 100,000 people between 2004 and 2018, examining various health indicators, such as chronic illnesses, body mass index, records on mobility issues and disability, as well as grip strength and high blood pressure.The findings, from University College London researchers, show that individuals in their 50s and 60s are more likely to face serious health issues than those of the same age born during or before World War II.This startling revelation underscores the importance of proactive health management for those entering their golden years. So, what can be done? Here are eight top tips to maintain a clean bill of health in middle age and beyond.
Reduce salt and processed food intake.
Reducing intake of salt and processed foods can help lower blood pressure and cholesterol, thereby reducing the risk of heart disease. Examples include processed meats, sweetened beverages and sugary snacks. Canned vegetables can also contain added salt as a preservative. A meta-analysis of 13 studies, published in the BMJ, found that higher salt intake is linked to a greater risk of strokes and cardiovascular events. A five-gram reduction in daily salt intake could prevent almost three million deaths from cardiovascular disease worldwide each year, according to the World Health Organization (WHO). Focus instead on whole foods like vegetables, fruits and lean proteins. Following a Mediterranean diet is an easy way to tick these boxes.
Cut down on booze
As we age, our bodies don’t process alcohol as efficiently. This increases the risk of damage to your liver.In addition to staving off liver problems, drinking less helps control blood pressure and lowers the risk of heart disease.The benefits do not stop there. A study published in the journalAlcohol: Clinical and Experimental Research found that drinking less alcohol can lead to a healthier brain, and that heavier drinking is associated with reduced brain volume. Shrinking brain volume is a marker of dementia.The NHS recommends that men and women drink no more than 14 units of alcohol per week, spread out over three or more days. That’s around six medium (175ml) glasses of wine, or six pints of four per cent beer.
Pump iron
Lifting weights helps maintain muscle mass, strengthen bones and improve stability. It can increase bone density and prevent osteoporosis.Why does this matter?A decade-long study of over 3,600 men and women over 50 found that those with more muscle mass had a lower risk of death from all major causes. Muscle mass is a stronger indicator of longevity than weight or body mass index. Maintaining muscle mass can also reduce the risk of chronic conditions like heart disease and type 2 diabetes.And it’s also a boon for cognitive function too. Studies show that older people who start lifting weights can improve their mental sharpness.
Regular walks
Daily walking improves mood, increases oxygen to the brain, and aids sleep quality. It also reduces blood pressure, improves circulation, and allows for a more effective endocrine system which includes the body’s cooling systems and circulatory systems.Furthermore, it can help manage menopausal symptoms by reducing joint pain and cortisol levels.The best thing about walking is that you don’t have to do much to reap the benefits.One study, published in JAMA Internal Medicine found that walking 10 minutes a day could prevent more than 111,000 premature deaths each year. Another study, published in the British Journal of Sports Medicine found that walking 2,000 more steps per day could lower the risk of premature death by eight to 11 per cent.
A balancing act
Being able to balance for 30 seconds on each leg significantly reduces fall risk in older adults. In fact, the WHO recommends that older adults perform balance and mobility exercises at least three times a week to reduce their risk of falling.Standing on one leg strengthens the muscles in your core, hips, and lower body, which are important for stability and posture. To improve your balance, you can try these exercises: Single leg balance: Stand with your feet shoulder-width apart, extend your arms out to the sides, lift one knee off the floor, and straighten your leg out in front of you. Hold for 30 seconds and repeat for both legs. Rock the boat: Stand with your feet hip-width apart, lift your arms out to the sides, lift one foot off the floor, and bend your knee to bring your heel toward your bottom. Weight shifts: Stand with your feet hip-width apart and shift your weight onto one foot. According to Johns Hopkins Medicine, you should stop the test if you feel unsteady or unwell at any time. If you have pain in your knees, back, or hips, you should discontinue the exercises and talk to your doctor or physical therapist
Stay socially connected
Laughter and social support from friends and family act as buffers against chronic stress. Chronic stress can lead to a number of health issues, including: Cardiovascular disease: Chronic stress can increase the risk of heart disease, heart attack, high blood pressure, and strokeMental health issues: Chronic stress can lead to anxiety, depression, and mood disordersDigestive issues: Chronic stress can lead to digestive problems like ulcers, irritable bowel syndrome, and weight gain or lossImmune system issues: Chronic stress can suppress the immune system, which can lead to conditions like arthritis, fibromyalgia, and psoriasisCancer: Chronic stress may increase the risk of cancerSleep problems: Chronic stress can lead to trouble sleepingMemory and focus problems: Chronic stress can lead to problems with memory and focusSubstance abuse: Chronic stress can lead to addiction to alcohol, nicotine, prescription drugs, the internet, food, or gambling Social interactions can improve cognitive function, research suggests. According to the Alzheimer’s Society, social contact can help reduce the risk of developing dementia by building cognitive reserve, which helps the brain resist the effects of Alzheimer’s disease.Tips to improve your social life include:Schedule time to connect with friends and family by phone, email, social media, or in-personJoin a group: Look for a local dementia-friendly group, such as a memory café, choir, or walking group. You can also try a local arts-based activity, like a book club or drama groupAdopt a pet: If you’re able to care for one, a pet can be a source of comfort and may lower stress and blood pressure
Try resistance exercises
Resistance exercises can help older adults maintain or improve muscle function, which can help them live longer and more independently. It can also boost metabolism and manage blood glucose. Squats, reverse lunges and hip hinges can help combat age-related muscle loss and bone degeneration, supporting spine health.Other exercises include:Deadlifts – works the gluteus maximus, which is the largest and most powerful muscle in the body Planks – works the core, shoulders, and arms, and is better for the spine and neck than sit-ups or crunchesThe benefits can really add up. Research suggests that resistance training can reduce all-cause mortality by 15 per cent, cardiovascular disease mortality by 19 per cent, and cancer mortality by 14 per cent.LATEST HEALTH DEVELOPMENTS
Keep the brain stimulated
Lifelong learning creates new neural pathways, boosting brainpower. Research shows that learning new skills and knowledge stimulates the brain’s plasticity, which is the brain’s ability to form new neural connections and networks. These connections are like highways for information in the brain, and they become more efficient over time.Most importantly, lifelong learning can help protect against cognitive decline and age-related cognitive diseases like dementia.AFrontiers in Aging Neuroscience study found that people who took adult education classes had a 19 per cent lower risk of developing dementia within five years.Some ways to engage in lifelong learning include:Online learning platformsIn-person classes, workshops, and seminarsSolving puzzlesLearning a new strategy gameLearning a new language