Age sixty-five is a major milestone in life. It is a common
believe that 65 is the marker for “old” age and there are some reasons. In the US, age 65 is eligible for Medicare
and many are receiving social security retirement benefits. The United Nations
has agreed that 65+ years may be usually denoted as old age and this is the
first attempt at an international definition of old age. The World Health
Organization, however, believes that most developed world countries
characterize old age starting at 60 years and above.
No one turns old overnight when waking up on his/her 65th
birthday. Aging is a continuous change at a personal pace. A long life is a
blessing that some never get to experience. But for those that do, that
blessing comes with some inevitable signs of aging.
Aging is associated with declining function in nearly every
physiologic system. Here is a brief review, from medical literature and
clinical research findings, for 10 major body functions changes after age 60
and onward, with preventive recommendations:
1. Heart
The heart is a vital pump with complex functionality for blood
pressure, flow, and volume adjustments in human body.
Normal changes in the heart include deposits of the
"aging pigment," lipofuscin. The heart muscle cells degenerate
slightly. The valves inside the heart, which control the direction of blood
flow, thicken and become stiffer. A heart murmur caused by valve stiffness is
fairly common in older people.
Heart capacity and rate decreases with aging, as the heart
fills with blood slower. Blood vessels become more rigid, which cause blood
pressure increase. The weakened heart function results in reduced endurance and
exercise capacity. Being physically active and a healthy diet are essential
maintenances.
2. Lungs
There are several natural body changes that happen getting
older that may cause a decline in lung capacity. Muscles, like the diaphragm,
can get weaker. Lung tissue that helps keeping airways open can lose
elasticity, which reduces capacity. Also rib cage bones may get smaller which
limit lungs to expand.
It is also more vulnerable for respiratory infections.
Vaccines for pneumonia are recommended and also get the flu vaccine formulated
for age 65 and older.
3. Immune System
One of the most recognized consequences of aging is a
decline in immune function. Why functional immunity declines in the elderly?
The answer is that the composition and quality of the mature lymphocyte pool is
profoundly altered by aging. The effects of aging on the immune system are
manifest at multiple levels that include reduced production of B and T cells in
bone marrow and thymus and diminished function of mature lymphocytes in
secondary lymphoid tissues. As a result, elderly individuals do not respond to
immune challenge as robustly as the young.
Immune responses slow down and health risk increases
(including developing cancer); body heals more slowly. Self-care is
essential. Get the vaccines for
protection, such as COVID-19, cold/flu, pneumonia, shingles, and pneumococcal
disease.
4. Urinary Tract
Clinical urodynamic studies have demonstrated advancing age
to be associated with a reduced bladder capacity, an increase in uninhibited
contractions, decreased urinary flow rate, diminished urethral pressure profile
(particularly in women), and increased postvoid residual urine volume.
Due to the total urine volume bladder can hold decreases
with age, urinary frequency increases and getting up at least once the restroom
is normal. The bladder muscles may also become weaker making it difficult to completely
empty bladder and harder to close off the urinary sphincter possibly causing
leaking to occur. Urinary incontinence can be a result of these problems. It is
recommended to empty bladder more frequently before it reaches maximal capacity
and prevent stress incontinence.
5. Bones and Joints
People lose bone mass or density as they age. The joints
become stiffer and less flexible. Fluid in the joints may decrease. The
cartilage may begin to rub together and wear away. Minerals may deposit in and
around some joints (calcification). This is common around the shoulder. Hip and
knee joints may begin to lose cartilage (degenerative changes). Bones become
more brittle and may break more easily. Overall height decreases, mainly
because the trunk and spine shorten. Breakdown of the joints may lead to
inflammation, pain, stiffness, and deformity. Muscles may become rigid with age
and may lose tone. Movement slows and may become limited. Strength and
endurance change. Loss of muscle mass reduces strength.
Maintaining a normal weight and participating in
weight-bearing activities can increase your bone density and help prevent
osteoporosis. Calcium and vitamin D supplements may benefit bone health.
6. Muscle Tone and Body Fat
Lean body mass decreases. This decrease is partly caused by
a loss of muscle tissue (atrophy). Lipofuscin (an age-related pigment) and fat
are deposited in muscle tissue. The muscle fibers shrink. Muscle tissue is
replaced more slowly. Muscles may become rigid with age and may lose tone.
Movement slows and may become limited. Strength and endurance change. Loss of
muscle mass reduces strength.
Loss of muscle mass due to aging is actually about 10 to
15%, according to MedilinePlus. The rest is due to lack of activity and poor
diet. The good news is that keeping up a normal muscle tone (M 32 – 35%; F 27 –
30%) is possible, even though you are over 60. Body fat tends to increase with
age. A sedentary lifestyle can easily become a habit in this stage of life.
Increased body fat elevates risks of diseases such as diabetes.
Regular exercise is essential for maintaining and rebuilding
muscle tone, in which strength or resistance training is crucial. To combine
with healthy eating will increase muscle tone and keeping body fat percentage
at a healthy level (M 13 – 24%; F 24 – 35%).
7. Vision
Approximately one person in three has some form of
vision-reducing eye disease by the age of 65. The most common causes of vision
loss among the elderly are age-related macular degeneration, glaucoma, cataract,
and diabetic retinopathy.
Eye sight changes likely to notice including, but not
limited to, loss of near vision, the growing need to use a brighter light to
read and see details, and possibly changes in color perception. These are due
primarily to the stiffening and yellowing of the lenses in aging eyes. Dry eye
is common and using lubricating eye drops can help. Decrease screen time and
eye rest is important as well.
Some age-related vision changes that commonly affect driving
safety are:
- Not being able to see road signs as clearly.
- Difficulty seeing objects up close, like the car
instrument panel or road maps.
- Difficulty judging distances and speed.
- Changes in color perception.
- Problems seeing in low light or at night.
- Difficulty adapting to bright sunlight or glare
from headlights.
- Experiencing a loss of side vision
Annual eye examination and regular eye care is important for
eye health and driving safety.
8. Hearing
Age-related hearing loss (or presbycusis) is the gradual
loss of hearing in both ears. It’s a common problem linked to aging. The
biggest problem encountered with presbycusis is the ability to understand what
people are saying. One in 3 adults over age 65 has hearing loss. Because of the
gradual change in hearing, some people are not aware of the change at first.
Most often, it affects the ability to hear high-pitched noises such as a phone
ringing or beeping of a microwave. Unfortunately, hearing lower-pitched tones
eventually becomes difficult, too.
Reduce background noise, keeping ears clean, and being
fitted with hearing aids can help with better hearing.
9. Mouth and Teeth
With aging, taste sensation may diminish. Older people may
find their food tastes bland so, for more taste, they may add abundant
seasonings (particularly salt) or they may desire very hot foods, which may
burn the gums.
A modest decrease in saliva production occurs with age and
can be decreased further by some drugs. The decrease in saliva causes dry mouth
(xerostomia). The gums may get thinner and begin to recede. Xerostomia and
receding gums increase the likelihood of cavities. Some experts also believe
that xerostomia may make the lining of the esophagus more susceptible to
injury.
Periodontal disease is the major cause of tooth loss in
adults. Periodontal disease is a destructive disease of the gums and supporting
structures caused by the long-term accumulation of bacteria. It is more likely
to occur in people with poor oral hygiene. It is painless and when left
untreated can cause many problems ultimately leading to tooth loss.
Tooth enamel tends to wear away with aging, making the teeth
vulnerable to damage and decay. Tooth loss is the major reason that older
people cannot chew as well and thus may not consume enough nutrients. Having
missing teeth or wearing dentures can affect nutrition, because people without
teeth or with dentures often prefer soft, easily chewed foods instead of foods
such as fresh fruits and vegetables. When older people lose their teeth, the
portion of the jaw bone that held those teeth in place gradually recedes and
does not maintain its previous height.
Mouth cancer is also a concern; with median age at diagnosis
is 62 years. Good dental care is the best prevention. Brush, floss, keep up
dental cleaning and checkup regularly.
10. Skin
Aging skin becomes thinner, drier, less elastic, and more
wrinkled. Many things in the skin begin to decrease such as collagen, elastin,
the layer of fat under the skin, sweat glands, blood vessels, nerve endings,
and pigment-producing cells. The lack of these things causes aging skin to
bruise and tear easily and heal slowly, sag and bag, crack and peel, develop
age spots and wrinkles.
Skin tags are small, usually flesh-colored growths of skin
that have a raised surface. They become common as people age, especially for
women. They are most often found on the eyelids, neck, and body folds such as
the armpit, chest, and groin. Age spots and skin tags are harmless, although
sometimes skin tags can become irritated. Skin cancer is a very common type of
cancer and it is rarely painful. Look for changes such as a new growth, a sore
that doesn't heal, or a bleeding mole. Skin cancer screening is recommended
annually.
Be aware that sunlight exposure is essential for Vitamin D
deficiency prevention, but over exposure may cause skin cancer.
Accepting Physical Changes for Age Appropriate Self-Care
Learning and understanding your changing body will benefit
your self-care. Healthy mentality, regular exercise, and balanced diet are the
golden rules to follow for enhance quality of life.
To get started, here is a short action list (click link to
learn more):
- Golden mindset
- Moderation
- Keep fit for your age
Go to QualityLifeForum.net and feel free to contact QualityLifeForum@outlook.com for
personal support. An individualized coaching program can help you achieving
your personal health goals.
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Disclaimer: This information is for educational and
informational purposes only. It is not medical advice. Consult your healthcare
professional for personal conditions.
