We all age differently; there are no rules about what 65 or 75 should look like. Therefore, our mindset to ageing plays a big role in determining the process of ageing.
One of the best demonstrations of this is the Counterclockwise research study by Harvard scientist, Ellen Langer.
The question she was trying to answer was: “If we put the mind back 20 years, would the body reflect this change?” So in 1979, she took a group of elderly participants into a time warp—making them live for a week, in a remote monastery, as if it were the year 1959. Newspapers, TV shows, movies, sports games, clothes, photographs and even the conversations—everything was changed so that the participants were actually living as if it were the past. She even removed all mirrors from the location!
And the body did reflect this change in mindset. After the study, the participants were able to hear and see better, their posture improved, arthritis pain was reduced and there were improvements even in IQ! People felt younger, clearly demonstrating that our mindset can accelerate or decelerate our own ageing.
So, remember that there is no rule book of ageing. We all respond differently to the passage of time and we must remain open to all possibilities without t judgement or fear. As long as there is breath in the body, you have the energy and capacity to heal. So, the first step to ageing well is to let go of any preconceived notions or negative associations with the process of ageing.
Simply have faith in your body, breath and mind. A positive mindset provides the foundation on which we develop the right habits and routines to help us lead a healthy, productive life.
Three pillars that rise up from this foundation to support the process of ageing are: regular exercise, stress management, and wholesome diet.
REGULAR EXERCISE
Staying physically active strengthens our heart, reduces blood pressure, strengthens the bones and joints, lowers the risk of diabetes, improves the quality of our sleep, and even improves our memory and brain function. More importantly, it helps prevent falls which can result in serious injuries and immobility for extended periods of time.
Recent WHO (World Health Organisation) guidelines (December 2020) strongly recommend that all older adults (65+ years) should undertake regular physical activity for substantial health benefits. These include:
Aerobic exercises: At least 30 to 60 minutes of moderate-intensity exercise is recommended per day. A good way to get this type of exercise is to go for a brisk walk.
Strength training: This should be done at least twice a week as it helps strengthen the bones and joints.
Balance exercises: This is critical for senior citizens to prevent falls. Getting up from a chair, moving sideways or backwards, standing on one foot, and walking outdoors are all different ways to improve our balance.
General activity and movement: Last, but not least, is staying active throughout the day, and not just when we are exercising. So, make a point of getting up at least every hour and take a quick round for a minute or two before sitting again.
It is important to try to incorporate all or most components of the above routine into your weekly schedule, as far as your individual capacities and medical recommendations will allow.
STRESS MANAGEMENT
Everyone has stress. And stress in small amounts is actually a good thing—it helps us achieve goals, deliver outstanding projects, push our limits, escape from threats and so on. But the problem faced by modern men and women is that we are almost always overloaded with stress. That is why chronic stress is at the root of most modern-day diseases.
Stress can result in headaches, memory loss, nausea, sleeplessness and can create more severe issues when left unchecked. That’s why it’s always a good idea to talk m to someone if you’re feeling overwhelmed.
Amongst senior citizens, common causes of stress include medical issues, physical disabilities, dependency, loss of loved ones, generational gap with children, and an unstructured environment with too much free time and a lack of clear purpose.
Senior citizens can manage stress in a variety of ways:
Socialising: Maintaining strong social connections with others is highly effective in improving our mood and longevity. This can include activities like laughing clubs, morning walk groups, spending time with grandchildren, etc.
Music Therapy: This helps increase positive emotions and lowers stress and anxiety levels. In fact, according to some research, listening to music is more therapeutic for seniors than for younger people.
The Outdoors: Spending some time in nature amidst greenery and natural bodies of water can generate feelings of happiness and even help with depression.
Pranayama: Yogic breathing exercises help improve lung capacity and one can use the breath to relax one’s nervous system.
Meditation: Various meditation techniques bring about physical changes in our brain such as increasing our grey matter, and improving our ability to manage difficult emotions.
Including stress management and relaxation techniques in your daily routine will help you work on your ‘mental fitness’ which should be taken just as seriously as your physical fitness.
WHOLESOME DIET
Irrespective of our age, it is important to eat a variety of whole foods to get the entire range of macro and micronutrients that the body needs—especially sufficient fibre. Good eating habits keep you mentally sharp and help you feel younger and healthier. A healthy weight also enables you to handle any disabilities and reduces the risk of diabetes (Type 2) and heart ailments. Our diet should also be in alignment with any existing health conditions or medicines and should match our activity levels. While your diet and m supplements should be decided in consultation with your physician, here are a few suggestions for someone who is moderately active:
Fruits and vegetables should be eaten daily. Try to eat a variety of seasonal fruits and vegetables of different colours, instead of the same ones every day.
Dairy or dairy alternatives should be low-fat and consumed in moderation.
Choose whole grains like whole wheat, brown rice, millets, and oats over white flour (maida) or processed items.
Include lean proteins such as beans and peas in your daily meals.
Current research suggests limiting solid fats and to favour polyunsaturated C and monounsaturated fats instead. These are found in nuts, seeds, avocados, vegetable oils, etc.
As we age, there are some things that become more important:
Monitor nutrients – In general, as we age we can become deficient in nutrients such as Calcium, Vitamin D, E, K, Potassium, and Vitamin B12. Overconsumption of Sodium is also something to be mindful of as that can disturb our electrolyte balance. Do monitor these in consultation with your doctor.
Stay hydrated – Our thirst mechanism becomes less effective with age, which means we may become very low on water without the body realising. This increases the risk of dehydration.
Stock up on dietary fibre – Fibre builds regularity in the digestive process and reduces the risk of lifestyle diseases related to the heart and sugar metabolism. You can find it in whole grains, fruits, and vegetables. Fruit skin is also a good source of fibre.
Avoid overeating – As we age, our energy requirements go down, so we may need less food (or calories) than we did in our youth. For instance, the Academy of Nutrition and Dietetics (USA) recommends 1,500 calories a day for sedentary women over 60 years and 1,800 calories a day for those who are moderately active. Therefore, if your activity levels are low, you should consider eliminating high-calorie, processed, sugary foods as the body will not be able to utilise them. Instead, they will get deposited as fat and cause weight gain.
When making a diet plan, it’s important to pick one that you enjoy and can sustain for the long run. Going on crash diets or suppressing yourself can be counterproductive. Instead, build habits that are sustainable, with awareness and mindfulness.
The excerpt is from the e-book ‘Yoga for Senior Citizens’.
