The sixties is a decade that often sees a significant change in our role in life, and therefore a change in the way we see ourselves. Retirement may cause the need for major readjustments, which are not always easy to achieve. Whilst ending the nine to five work schedule may have been looked forward to for years, when it arrives it can bring feelings that a person is less useful in society. Work is usually a place where we have a lot of social contact, which is often missed after retirement. Developing other interests and activities outside of work is an invaluable way to give another focus to life. It has been noted that the survival of all species is related to ‘social fitness’, so as we advance in age, health depends to an increasing degree on domestic arrangements, social life and self-confidence.
As well as remaining socially active, it’s important to remain physically active as regular exercise can improve health in a number of ways including maintaining cardiovascular fitness, increasing strength and flexibility, and improving bone density.
While the sixties are commonly an active time of life, regular check-ups should be encouraged to help maintain optimum health and the best management of any conditions. Medications often need changes in dosage, so it is important to maintain a good relationship with your doctor and other health care providers to check the appropriateness and dosage of any medications and supplements.
Arthritis
There are two main forms of arthritis, the commonest being osteoarthritis, which is related to ‘wear and tear’ of the joints, specifically the ‘shock-absorbing’ cartilage that lines the joints. It affects mainly the hands, spine, and weight bearing joints such as hips, knees and ankles.
Avoiding joint trauma, preventing obesity, exercising to strengthen bones and reducing occupation related stress to the joints all help to prevent osteoarthritis. Glucosamine Sulphate is a natural component of cartilage which, when taken as a supplement, can reduce the joint inflammation and pain associated with this potentially debilitating condition.
Rheumatoid arthritis is an auto-immune condition, where the body attacks its own cells and can cause a great deal of inflammation and pain. Deformity of the joints is not uncommon with this disorder, with the fingers, hands, wrists, knees and feet being the joints most affected. Orthodox medicine uses an anti-inflammatory approach in managing rheumatoid arthritis, and there are several ‘natural’ anti-inflammatory substances that can bring relief. The most well known of these is probably fish oil, although Green-lipped muscle products such as Blackmores Lyprinol® have been showing increasing promise in reducing symptoms associated with this painful condition.
Osteoporosis
This insidious condition of the ‘thinning’ of the bones is caused by a reduction in the mineral content of the bone. More often than not, the condition goes undetected, as there are rarely symptoms before a bone fracture occurs. After the age of sixty, 56% of women, and 29% of men will suffer a fracture due to osteoporosis. Whilst preventative measures are more successful than treating this condition, monitoring the density of the bones is vital to protect vulnerable areas. Consider getting a regular bone scan to assess the density of bone, and take a supplement containing calcium, plus other synergistic nutrients for bone health. Whilst taking calcium supplements will not reverse the condition, they may help to prevent further deterioration.
Digestion
Often with age comes a decrease in the power of the digestive system. Digestive complaints such as bloating, reflux and constipation can be common. Maintaining a healthy, balanced diet with plenty of fresh fruit and vegetables will provide important protective antioxidant nutrients, as well as fibre. Good fibre intake is vital for digestive health, preventing constipation, reducing cholesterol levels and reducing the risk of developing colorectal cancer.
For constipation
- Eat plenty of fibre rich foods such as unpeeled fruit and vegetables, whole grains, nuts, seeds and legumes
- Drink plenty of water – at least one and a half litres daily, particularly if you are taking a fibre supplement as these absorb water and increase individual water requirements
- Consider adding a fibre supplement to your breakfast or other meals. Psyllium husks, oat bran or rice bran are good choices, which are high in fibre, but do not damage the delicate mucosal lining of the digestive tract.
For bloating
- Eat smaller meals more frequently to improve digestion and sustain energy levels
For reflux
- If reflux is worse at night time, avoid meals within two hours of bedtime, and sleep with the head of the bed propped up.
Mental function
People in their sixties, particularly men, often consider themselves to be at their intellectual or creative peak. It may be easier to focus without the distractions of child-rearing, career-building and social concerns. There may be some slowing in the speed of recollecting information, but older brains can compensate by using stored experience. Although there is a strong link between the brain’s aging process and genetics, it is believed that intellectual activity can slow the degeneration of mental function. Changes in memory may be assisted with the use of the herb Ginkgo biloba. In clinical trials it has been shown to improve working memory and cognitive function.
Exercise
Exercise in later life has been shown to clearly improve strength, aerobic capacity, flexibility, and physical function. In fact, master athletes at age 60 can perform considerably better than some sedentary men at age 30. Such exercise does not need to be heavy to maintain cardiovascular and musculoskeletal fitness. Walking and swimming are as good and much safer than jogging provided the regimen entails at least 30 minutes three to four times a week. The evidence is equally strong that sedentary older people can benefit from taking up an exercise program in later life. Significant gains in muscle strength and aerobic capacity can result from gentle exercise programs carried out at least three times a week.
Muscle strength is reliably improved with resistance exercise, that is, exercises that use weights, or the body’s own weight, to tone and strengthen muscles. A weight can be something as simple as a bag of rice, so don’t feel that you have to go to a gym to achieve this. These kinds of strengthening exercises may aid in reducing hip fracture risk as well as improving the ability to undertake daily activities and maintain independence. There is a direct and positive relationship between the effects of resistance exercises and bone density, so this can be a way to decrease the risk of developing osteoporosis, or suffering further deterioration in bone density.
Regular exercise will, of course, help with weight management. It has been found that maintaining a healthy weight will maximise the years of healthy life of people over the age of 65.
REFERENCES
- Australia’s Health 2002. Australian Institute of Health and Welfare, 2002
- Ward J. Exercise and the older person. Aust Fam Physician 1994 Apr;23(4):642-5, 648-9
- Taaffe DR, et al. Musculoskeletal health and the older adult. J Rehabil Res Dev 2000 Mar-Apr;37(2):245-54
- Layne JE, Nelson ME. The effects of progressive resistance training on bone density: a review. Med Sci Sports Exerc 1999 Jan;31(1):25-30
- Margo J. Man Maintenance. Ringwood, Victoria: Penguin Books, 2001
