Age-related changes in your body are inevitable, but there are things you can do to stay strong and healthy.
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In this article:
- Stiffer Blood Vessels and Arteries
- Less Supple Skin
- Weaker Bones, Muscles, and Joints
- Urinary Incontinence
- Weaker Senses
- Memory Problems
- Frail Teeth and Gums
- Slower Metabolism
- Reduced Sexual Performance
9 Ways to Address Age-Related Changes in Your Body
1. Stiffer Blood Vessels and Arteries
Your arteries and blood vessels become stiffer as you age, causing your heart to work harder so that blood can pump through them. These age-related changes can lead to hypertension or high blood pressure and other cardiovascular problems.
What you can do: To keep your heart healthy, keep an active lifestyle. Add physical activities to your daily routines, such as walking, jogging, or swimming.
Physical activities not only help promote weight loss but also reduce your risk of heart disease. Apart from exercise, watch what you eat as well.
Eat more fruits, vegetables, whole grains, lean protein, and high-fiber food. Avoid smoking, keep away from stress, and get enough hours of sleep.
2. Less Supple Skin
Age spots and wrinkled skin are common signs of aging, and these happen as your skin becomes less elastic and thinner. The reduced production of natural oils can also cause your skin to become drier.
What you can do: You can minimize these age-related effects by being gentle on your skin. Take warm showers or baths, use mild soap for cleaning your body, and wear moisturizer and sunscreen, especially when you’re going out.
3. Weaker Bones, Muscles, and Joints
Aging also causes your bones to become more brittle and less dense, making them weaker and more prone to fracture. Other normal age-related changes include weaker and less flexible muscles and stiff joints.
What you can do: To keep your bones, muscles, and joints healthy, add more calcium to your diet. Incorporate calcium-rich foods in your regular nutrition like tofu, broccoli, salmon, and kale.
Also, add more vitamin D-rich foods to your diet such as eggs, salmon, and tuna. Stay physically active as well, avoid or quit smoking, and limit your alcohol consumption.
4. Urinary Incontinence
Your bladder also becomes less elastic with age, resulting in frequent visits to the bathroom. Apart from aging, urinary incontinence or involuntary urine leakage may be caused by certain medications and alcohol and caffeine consumption.
What you can do: To promote urinary tract and bladder health, consider going to the toilet regularly, like every hour. Then, slowly extend the gap between your bathroom trips.
It also helps if you maintain a healthy weight and perform Kegel exercises. Also, refrain from consuming bladder irritants, such as carbonated drinks, caffeine, alcohol, and acidic foods.
5. Weaker Senses
Your sense of sight and hearing may also diminish as you age. You may notice your eyes becoming more sensitive to light and your ears struggling to hear high frequencies.
What you can do: Schedule regular checkups with your physician and listen to your doctor’s advice. Wear corrective devices, such as contact lenses, glasses, and hearing aids, as recommended.
It’s also best to take precautions. Wearing sunglasses outdoors and earplugs around loud noises help prevent weakening your senses further.
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6. Memory Problems
Aging also affects your thinking skills and memory. Older adults tend to be forgetful and find it harder to do multiple tasks.
What you can do: Physical activities also increase blood flow to the brain, contributing to better brain function. Observe regular physical exercise and eat nutritious foods like veggies, fruits, and fish.
Stay sharp by being mentally active as well. Play word games, take classes, find a new hobby, or read your favorite books.
Also, increase your social interaction as this won’t only help you gain friends but keep depression, memory loss, and stress off the table, too. Spend quality time with your family and friends, volunteer at non-profit organizations, or attend social gatherings.
7. Frail Teeth and Gums
As you age, you might notice your gums pulling away from your teeth. Certain medications may also cause dry mouth, making you more prone to infections and tooth decay.
What you can do: Brush your teeth at least two times a day. Visit your dentist regularly, too, to ensure your dental health.
8. Slower Metabolism
Your metabolism or the way your body burns calories also slows down as you age. Decreased physical activity and slower metabolism due to aging may result in weight gain.
What you can do: To keep a healthy weight, make physical exercise a part of your daily routine. Also, watch what you nourish your body with.
Choose fruits, lean protein, veggies, and fish, and avoid sugary and fatty foods. Watch your portion sizes as well to cut down on calories.
9. Reduced Sexual Performance
You may also notice age-related changes in your sexual needs and performance. Certain health conditions or medications may also influence your interest and ability to enjoy sex.
Some of the sex-related concerns associated with aging are vaginal dryness for women and impotence for men. Erection may also be more difficult to get and harder to sustain for men than it used to be.
What you can do: Be open to your partner about your sexual concerns. You may try experimenting with other sexual activities or settle with physical intimacy without sexual intercourse.
Physical exercise also boosts the release of sexual hormones, and enhance mood, self-image, and flexibility, promoting good sexual health. Also, consider seeking professional advice on vaginal dryness and erectile dysfunction from your doctor.
Watch Dr. William Seeds’ morning workout in the video:
Age-related changes in the body are unavoidable, so take them as they are. Remember, though, that you can help minimize their development by following a few life hacks.
As a rule of thumb, maintain an active, healthy lifestyle by incorporating supplementation, a healthy diet, and regular physical exercise to your daily routine. Keep away from stress, avoid dependence on alcohol and smoking, and strive to savor quality sleep.
More importantly, don’t forget to laugh hard and often and maintain a positive outlook on life. All these things help to make you feel good inside, allowing you to age gracefully.
Are you experiencing any of these age-related body changes? What are you doing to stay strong and maintain a vibrant life? Let us know your thoughts in the comments section below!