Although you are entering your golden years, you may begin to worry that being older means you'll have more tarnish than shine. You do go through changes in your 70s and beyond. But many of the adverse effects of aging that people assume are inevitable are not. It's about lifelong maintenance. If you adopt healthy habits and stick with them throughout your life, you improve your chances of living longer and being an active senior.1. Physical deterioration is inevitable
This is not entirely untrue. As we age, our body does experience wear and tear from decades of use. However, physical deterioration does not have to be complete, and people can often slow it down.
As the WHO explain, “Increased physical activity and improving diet can effectively tackle many of the problems frequently associated with old age.” These problems include reduced strength, increased body fat, high blood pressure, and reduced bone density.
2. Exercise isn't safe for older adults.
Though many people believe this, the opposite is true. Studies have shown that lack of physical activity raises your risk of obesity, heart disease and diabetes, among other conditions. And it can result in more doctor visits and hospitalizations.
Take control: Regular, moderate physical activity keeps your heart and lungs strong and helps you manage stress. And weight-bearing exercises — especially walking — improve both bone health and balance. Having strong bones and good balance can mean fewer fall. That's vital, because falls can be devastating for seniors.
3. Only women get osteoporosis
Osteoporosis is a condition where bones gradually become weaker. Some people believe that it only affects women. This is not true; it can affect either sex and people of any age. However, osteoporosis is indeed much more common in older people, white people, and females.
According to an overview article, the International Osteoporosis Foundation estimate that globally, around 1 in 3 women over 50 have osteoporosis, and about 1 in 5 men will experience a bone fracture related to osteoporosis in their lifetime.
Another related myth is that osteoporosis is inevitable for women as they age. As the figures above attest, two-thirds of women over 50 do not have osteoporosis. To minimize risks, the National Institute on Aging advise people to eat foods rich in calcium and vitamin D and exercise regularly.
4. Cognitive decline is inevitable
As the above statistics show, cognitive decline is not inevitable, regardless of the long-held myth that older adults experience a mental slowing down. And, importantly, there are ways to reduce the risk.
The Alzheimer’s Association evaluated the evidence of modifiable risk factors for both dementia and cognitive decline. Their report, presented to the World Dementia Council, explains that “there is sufficient evidence to support the link between several modifiable risk factors and a reduced risk for cognitive decline.”
They identified that maintaining regular physical activity and managing classic cardiovascular risk factors, such as diabetes, obesity, smoking, and high blood pressure were strongly associated with a reduced risk of cognitive decline.
They also found good evidence that a healthful diet and lifelong learning or cognitive training also reduce the risk of cognitive decline.
5. Anti-aging skin products can "take the years off."
Can those expensive face creams and topical treatments really reverse the effects of aging, such as wrinkles, sagging skin and brown spots? Yes and no.
There are some topical products with an acid component, as well as treatments offered by dermatologists, that exfoliate the top layers of skin and make your face appear smoother. But the effects are temporary.
You can, however, protect your skin to help keep it looking younger, longer:
- Don't smoke. A recent study revealed that smokers are more likely to get wrinkles around the mouth, under-eye bags and jowls at a younger age than nonsmokers.
- Wear sunscreen, even on cloudy days, to prevent sun damage that can prematurely age your skin.
- Quench your skin's thirst. Lack of hydration can lead to dry skin, which is more likely to wrinkle and appear damaged. But drinking extra water won’t help parched skin. Instead, apply hydrating moisturizer right after washing, while your skin is still wet. This will help lock in the moisture.
6. You'll gain weight because your metabolism slows down as you age.
While it's true that your metabolism is slower — meaning your body doesn't burn calories as fast as it used to — weight gain in seniors is not a given. They key is to adjust your habits.
To maintain a healthy weight, focus on the following:
- Eat smarter. Because your body needs fewer calories as it ages, it's important for seniors to watch both what and how much they eat. A moderately active 65-year-old man needs 2,400 calories each day; a 65-year-old woman needs 1,800.
- Get physical. Seniors should strive for 150 minutes of moderate intensity cardiovascular activity and two sessions of muscle-strengthening activities each week. "Whether you’re going to the gym to exercise, or doing active activities like gardening, walking the dog or dancing, the key is to be as active as possible," Lambert says.
- Stress less. Stress can lead to weight gain, both because of its biological effects on the body and because stressed-out people often turn to comfort foods. Physical activity can help you de-stress. In addition, try relaxing activities like yoga or meditation.
In summary, most of the myths surrounding age seem to center on inevitability. People believe that it is inevitable that they will gradually crumble into dust as their lives become increasingly unbearable, boring, passionless, and painful.
Although certain aspects of health might decline with age, none of the above is inevitable for everyone. As we have discovered, a positive psychological outlook on aging can benefit the physical aspects of aging.
