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Predictors of Healthy Aging – Adult Health and Wellness
There seems to be a way to age healthily, suggested by recent research on 100-year-olds and research comparing people in their 20’s – 40’s to those in their 60’s – 90’s. Some of the predictors of healthy aging include: physical, mental, emotional, relational, spiritual and sexual. Maintaining health and wellness in each of these areas may not only prolong your life, but it will certainly improve the quality and enjoyment of your daily life as you age. And, you may be surprised to find that you live longer than you thought possible.
Physical predictors of healthy aging
The November/December 2006 Supplement to the Journal of Nutrition Education and Behavior presents the new MyPyramid Food Guidance System, an updated version of the previous Food Guidance Pyramid, based on research completed over several years.
According to the USDA (United States Department of Agriculture), a healthy diet:
o Emphasize fruits, vegetables, whole grains and low-fat milk or milk and dairy products
o includes lean meat, poultry, fish, beans, eggs, and nuts
o is low in saturated fat, trans fat, cholesterol, sodium, and added sugar
Tufts University researchers have updated their Food Guide Pyramid for adults to match MyPyramid. This revised version of MyPyramid continues to emphasize nutritious food choices and the importance of water balance, but has added additional guidance on food options that may meet the unique needs of older adults. In addition, more emphasis is placed on the importance of regular exercise.
The Modified MyPyramid for Adults was published in the Journal of Nutrition in January 2008. Added to the new pyramid is a base that shows physical activities for adults, such as walking, yard work and swimming.
Government statistics show that obesity in adults aged 70 and over has increased, physical activity is one way to avoid weight gain in later years and its negative consequences. Older adults tend to need fewer calories as they age because their metabolic rates tend to slow. Even if they continue to exercise, they are often not as physically fit as when they were younger. But their bodies still need the same or higher levels of nutrients to maintain good health. Regular exercise is associated with reduced risk of chronic disease, lower body weight and improved quality of life in older adults.
Tufts University’s recommendations for adults include the following:
o Whole, fortified, fortified grains and cereals such as brown rice and 100% whole wheat bread
o Brightly colored vegetables such as carrots and broccoli
o Deeply colored fruits such as strawberries and melon
o Low-fat dairy products such as yogurt and low-lactose milk
o Dry beans and nuts, fish, poultry, lean meat and eggs
o Liquid vegetable oil and soft spreads low in saturated and trans-fat
o Fluid intake
o Physical activity such as walking, housework and yard work.
Cognitive predictors of healthy aging
Healthy aging requires keeping our minds active before and especially after retirement, constantly learning something new and participating in new activities, maintaining interest and interest in learning and current events, and often reflecting on the good things in life.
Emotional predictors of healthy aging
Emotionally healthy people are optimistic, generally happy with life, less hostile, recover quickly from angry episodes, and tend to live longer. They cope well with stress, always have a good sense of humor and a positive attitude, no matter how their circumstances go, and they continue to create many places to relax and unwind.
Predictors of healthy aging relationships
Those who stay healthy as they age tend to feel supported by a large social network of family and friends. They always help others, have many young friends, stay in successful marriages or enjoy a full life, go to happy parties and share happy events with others.
Spiritual predictors of healthy aging
People who are spiritually connected tend to do better as they get older. Spiritual commitments and practices, such as daily prayer, meditation, or regular church attendance, help them maintain a strong sense of personal purpose and meaning in life and a constant appreciation of the beauty and power of nature and its natural rhythms and cycles.
Sexual predictors of healthy aging
Those who grow successfully continue to feel happy and excited about life. They like to continue to find sensual and sexual pleasure, within their bodies, in physical and emotional connection with others, and in connection with the environment.
The formula for healthy aging seems to include:
o A large social support network of family, friends and neighbors
o Daily spiritual activity and faith in a higher power
o A healthy lifestyle includes exercise, a healthy diet, rest, sleep and play
o Active imagination, intellectual stimulation, and curiosity
o Emotional well-being, optimism, and humor
o Lust for life, lust for sex, and appreciation for nature
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