Predictors of Healthy Aging - Adult Health and Well-Being

Predictors of Healthy Aging - Adult Health and Well-Being

There appears to be a formula for healthy aging suggested by recent research on centenarians and the study of people in their 20s-40s with those in their 60s-90s. Some of the predictors of healthy aging are: physical, intellectual, emotional, relational, spiritual and sexual. Maintaining health and well-being in each of these areas may not extend your life, but it will certainly improve the quality and enjoyment of your daily life as you age. And you will be surprised that you live longer than you ever imagined possible.

Physical predictors of healthy aging

A November/December 2006 supplement to the Journal of Nutrition Education and Behavior introduced the new MyPyramid Food Guidance System, an updated replacement of the former Food Guide Pyramid based on research completed over several years.

According to the USDA (United States Department of Agriculture), a healthy diet is:

o emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and dairy products

o Includes lean meats, poultry, fish, beans, eggs and nuts

o is low in saturated fats, trans fats, cholesterol, sodium and added sugars

Researchers at Tufts University have updated their Food Guide Pyramid for older adults to correspond with the MyPyramid. This modified version of the MyPyramid continues to emphasize nutrient-dense food choices and the importance of fluid balance, but has added additional guidance on food forms that may best meet the specific needs of older adults. In addition, there is greater emphasis on the importance of regular physical activity.

The modified MyPyramid for older adults was published in the January 2008 issue of the Journal of Nutrition. A base representing physical activities characteristic of older adults has been added to the new pyramid, such as: B. Walking, gardening and swimming.

Government statistics show obesity has increased among adults aged 70 and over. Physical activity is one way to avoid weight gain in later years and its adverse effects. Older adults tend to need fewer calories as they age because their metabolic rates tend to slow. Even if they continue to exercise, they often aren't quite as physically active as they were when they were younger. However, your body still requires the same or higher levels of nutrients to maintain optimal health. Regular physical activity is associated with reduced risk of chronic diseases, lower body weight, and improved quality of life in older adults.

Tufts University recommendations for older adults include the following:

o Whole, enriched and enriched grains and cereals such as brown rice and 100% wheat bread

o Colorful vegetables like carrots and broccoli

o Deeply colored fruits such as berries and melons

o Low-fat and fat-free dairy products such as yogurt and low-lactose milk

o Dry beans and nuts, fish, poultry, lean meats and eggs

o Liquid vegetable oils and soft spreads with low saturated and trans fat content

o Fluid intake

o Physical activity such as walking, housework and gardening.

Intellectual predictors of healthy aging

Healthy aging requires that we keep our minds active before and especially after retirement, regularly learn new things and participate in new activities, maintain an interest and passion for reading and current events, and reflect often on the good things in life.

Emotional predictors of healthy aging

Emotionally healthy people are optimistic, generally happy with life, rarely hostile, recover quickly from angry episodes, and tend to live longer. They handle stress well, maintain a good sense of humor and a positive attitude no matter how circumstances unfold in their lives, and they continue to develop many opportunities for rest and relaxation.

Relational predictors of healthy aging

Those who remain healthy as they age tend to feel supported by a large social network of family and friends. They tend to frequently help others, have many younger friends, stay in successful marriages or lead fulfilling lives, attend social events, and share happy events with others.

Spiritual predictors of healthy aging

Spiritually connected people 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 continually appreciate the beauty and power of nature and its natural rhythms and cycles.

Sexual predictors of healthy aging

Those who age successfully continue to feel joyful and passionate about life. They tend to continue to derive sensual and sexual pleasure in their own bodies, in physical and emotional contact with others, and in connection with the natural environment.

The formula for healthy aging appears to contain::

o A large supportive social network of family, friends and neighbors

o A daily spiritual practice and belief in a higher power

o A healthy lifestyle with exercise, nutrition, rest, sleep and play

o An active imagination, intellectual stimulation and a passion for learning

o Emotional well-being, an optimistic attitude and a good sense of humor

o Passion for life, sensual and sexual liveliness and appreciation of nature