Celebrate Healthy Aging
Courtney Carter
/ Categories: WELLNESS, 2024

Celebrate Healthy Aging

8 Tips for boosting your health as you age

In a culture that’s obsessed with youthfulness, it’s easy to forget that many things can improve with age—including you!

While aging is a natural and inevitable process that often comes with challenges, there are things you can do to preserve, or even improve, your physical and mental health. 

Here are 8 things you can start doing today to keep your body and mind as healthy as they can possibly be and make every day more rewarding.

 

Stay Physically Active

Regular physical activity is crucial for maintaining strength, flexibility, and balance, which can help prevent falls and chronic diseases. Aim for at least 150 minutes of moderate-intensity aerobic activity each week, supplemented with muscle-strengthening exercises on two or more days. Activities can include walking, swimming, dancing, or even gardening. Remember, any movement is better than none, so find enjoyable ways to stay active.

 

Eat a Balanced Diet

Nutrition plays a significant role in healthy aging. Focus on a varied diet of nutrient-rich foods including fruits, vegetables, whole grains, lean proteins, and healthy fats. The Mediterranean diet, which emphasizes plant-based foods, fish, and healthy oils, has been linked to better brain health and a lower risk of chronic diseases. Be mindful of portion sizes and try to limit processed foods high in sugar and unhealthy fats.

 

Maintain a Healthy Weight

Keeping your weight in the normal range is an important part of healthy aging. Being over- and underweight can increase your risk of developing health problems ranging from heart disease and stroke to anemia and osteoporosis.

Because healthy weight ranges for older adults are different than for other age groups, it’s important to talk to your doctor before trying to lose or gain weight.

 

Keep Your Mind Engaged

We all know that you have to use muscles to keep them strong. The same is true for your brain. You can keep your mind sharp by engaging in activities that challenge your brain. This could be playing games such as Sudoku, Wordle, and crosswords. Reading —especially in a book club setting— is also beneficial as is taking a class either online or in person. An active mind is a healthy mind. 

Some adults use their later years to focus on occupations that have always interested them, but they didn’t have time pursue due to rearing families and, of course, work.  Instead of thinking as this time as your “retirement,” try framing it as “preferment”—your chance to try that thing you’ve always been curious about. Maybe it’s a hobby or regular volunteer position at a shelter, hospital or nursing home. This is your opportunity to stop wondering and actual do what you want.

 

Prioritize Mental Health

Mental well-being is as important as physical health for healthy aging. To combat feelings of loneliness and isolation, stay connected with family and friends. To reduce stress, participate in activities that bring you joy and fulfillment—maybe that’s volunteering, taking a walk in the woods, pursuing hobbies, or spending time with loved ones. If feelings of anxiety or depression arise, don’t hesitate to seek professional help.

 

Regular Health Check-ups

Regular visits to healthcare providers for check-ups and screenings are vital. These appointments can help catch potential health issues early and keep you informed about your health status. Discuss any concerns regarding your diet, exercise, or mental health with your healthcare provider.

 

Avoid Smoking and Limit Alcohol

Quitting smoking is one of the most impactful changes you can make for your health. Additionally, if you consume alcohol, do so in moderation—generally, one drink per day for women and two for men. Reducing alcohol intake can lower the risk of various health issues, including cognitive decline and certain cancers. Plus, thanks to alcohol-free mocktails, cutting back doesn’t have to make you feel like you’re missing out.

 

Stay Hydrated

As we age, our sense of thirst may diminish, but staying hydrated is essential. Aim to drink plenty of fluids throughout the day, focusing on water and other hydrating beverages. This helps maintain bodily functions and can prevent issues like constipation and kidney problems. As for how much to drink, the National Academy of Medicine suggests an adequate intake of daily fluids of about 13 cups for men and 9 cups for women aged 51 and older.  NOTE: this volume includes all sources of fluids including water, food, and beverages.

 

While you can’t turn back the clock, keeping your body and mind as healthy and vibrant as possible can work to make sure you enjoy the path forward.

 

Pamela Duchene, PhD, APRN-BC is the Vice President of Patient Care Services and Chief Nursing Officer at Southwestern Vermont Medical Center.

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Emergency Department: Open, Ready, Safe. 

The last 3 months have been a uniquely challenging experience in the SVMC Emergency Department (ED) and emergency departments and hospitals all over the country and the world. I am very proud of all our staff has done and continues to do to ensure safe care for patients during this era of COVID-19. We are grateful that cases of COVID-19 in our area have been the lowest in the U.S. and have decreased even further over the past several weeks. We are also heartened to see that patients who had been avoiding the ED are now confident to return to get the care they need.

It may be surprising to hear that over the past few months, the sickest patients we have seen in the ER have not had COVID-19. Many people have refrained from seeking care for serious medical problems due to the fear of being exposed to the virus, assuming that the hospital was not a safe place to be and not recognizing the seriousness of their symptoms. The most challenging moments of the past several months have involved critically ill patients who tried to stay away for far too long due to fear of being exposed to COVID-19. We have had many sad moments trying to care for those who waited until it was too late for us to help with conditions that could have been easily treated if presented sooner.

One might expect that the greatest challenges related to the pandemic were those needed to adapt our facilities and procedures and the work of caring for sick COVID-19 patients. SVMC is fortunate to have built a strong foundation of safety and infection-prevention methods over many years, which made this transition much easier. Still, when it became apparent that we were going to see COVID-19 cases coming through our doors, we implemented many COVID-specific changes very quickly.

From day one our staff have all been fully trained to use protective equipment effectively, to focus on cleaning and disinfecting, and to move patients safely through the new areas created to keep them safe. We also spaced the waiting room chairs to allow for plenty of distance and initiated drive-by testing to keep potentially contagious people outside and away from other patients.

We immediately increased our standard of protective equipment we use. For example, all staff who relate with patients now wear both a mask and protective shield, which is a proven and effective strategy to prevent transmission. Those staff who work with patients with respiratory or other contagious symptoms also wear a gown and advanced respirators developed in cooperation with Mack Molding in Arlington. They look strange, but they help us deliver care safely.

We also quickly built special spaces and units in the hospital to treat and segregate patients with respiratory symptoms who might be contagious from those with other routine medical problems. Outpatients with symptoms that could be related to COVID-19 are directed to a spacious area called the Respiratory Evaluation Center. There they can be taken to a safe treatment space called a negative-pressure room without encountering any patients who are using the ED for other reasons or any staff who are not fully equipped with protective gear. There are similar, safe, negative-pressure units for those who require treatment in the ED or hospital.

Our hard work paid off. We have treated a number of COVID-19 patients in our ED and, as far as we know, not a single staff member was sickened in relation to their work here, and no patients have contracted COVID-19 while under our care. With our current procedures and drastically declining COVID numbers, we are confident that we can continue that trend. Furthermore, SVMC recently received a perfect score on a rigorous survey specifically designed to judge our ability to prevent transmission of COVID-19. At this time our ED is safer than just about any other public place you could go.

My goal in writing today is to communicate that SVMC’s Emergency Department is open, ready, and safe. If you need emergency care, we are here and we can care for you safely. Please do not defer emergency care until it is too late for us to help. While many symptoms can represent a serious medical problem, the most concerning are chest pain, difficulty breathing, fast heart rate, confusion, high fever, intense headache, drooping face, dehydration, or weakness. Of course, with any other symptom you feel indicates a serious problem, come in right away or call 9-1-1.

For us, spending time with patients and connecting on a personal level is the best part of our jobs. We take pride in our life-saving role in our communities and the work we have been able to do during the pandemic, but we cannot help if you do not come in. Please don’t hesitate to get the care you need when you need it.

Adam Cohen, MD, is a board-certified emergency medicine physician at Southwestern Vermont Medical Center. He also serves as the chair of the Department of Emergency Medicine and the medical director of SVMC’s Emergency Department.

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