Predictors of healthy aging: adult health and well-being

There seems to be a formula for healthy aging, suggested by the latest research on centenarians and research comparing people in their 20s to 40s with people in their 60s to 90s. Some of the predictors of healthy aging include: physical, intellectual, emotional, relational, spiritual, and sexual. Maintaining health and wellness in each of these areas may not prolong your life, but it will certainly improve the quality and enjoyment of your daily existence as you age. And you may be surprised to find that you are living longer than you ever imagined.

Physical predictors of healthy aging

A supplement to the Journal of Nutrition Education and Behavior from November / December 2006 featured the new MyPyramid Food Guidance System, an updated replacement for the previous Food Pyramid, based on research conducted over several years.

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

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

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

or is low in saturated fat, trans fat, cholesterol, sodium, and added sugars

Researchers at Tufts University have updated their Senior Food Guide Pyramid to match MyPyramid. This modified version of MyPyramid continues to emphasize nutrient-dense food options and the importance of fluid balance, but has added additional guidance on food forms that might better meet the unique needs of older adults. In addition, more emphasis is placed 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 is added to the new pyramid that represents the physical activities characteristic of older adults, such as walking, gardening and swimming.

Government statistics indicate that obesity in adults 70 years and older has been increasing, physical activity is a 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 decline. Even if they continue to exercise, they are often not as physically active as when they were younger. But their bodies still require equal or higher levels of nutrients to maintain optimal health. Regular physical activity is linked to a lower risk of chronic diseases, a lower body weight, and a better quality of life for older adults.

Tufts University recommendations for older adults include the following:

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

o Brightly colored vegetables like carrots and broccoli

o Intense colored fruit such as berries and melon

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

o Dried beans and nuts, fish, poultry, lean meat, and eggs

o Liquid vegetable oils and mild spreads low in saturated and trans fats

o Fluid intake

o Physical activity such as walking, working around the house and in the garden.

Intellectual predictors of healthy aging

Healthy aging requires keeping our minds active before and especially after retirement, regularly learning something new and participating in new activities, maintaining an interest and passion for reading and current events, and often reflecting on the good things about life.

Emotional predictors of healthy aging

Emotionally healthy people are optimistic, generally happy with life, rarely hostile, recover quickly from bouts of anger, and tend to live longer. They cope well with stress, maintain a good sense of humor and a positive attitude regardless of how their life circumstances unfold, and continue to develop many outlets for recreation and relaxation.

Relational predictors of healthy aging

Those who stay healthy as they age tend to feel supported by a large social network of family and friends. They tend to help others frequently, have many younger friends, have successful marriages or enjoy a full single life, attend social functions, and share happy events with others.

Spiritual Predictors of Healthy Aging

Spiritually connected people tend to do better as they age. 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, as well as an ongoing appreciation for the beauty and power of life. nature and its natural rhythms and cycles.

Sexual predictors of healthy aging

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

The formula for healthy aging appears to include:

o A great social support network of family, friends and neighbors.

o A daily spiritual practice and faith in a higher power

o A healthy lifestyle that includes exercise, nutrition, rest, sleep, and play.

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

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

o Passion for life, sensual and sexual vitality and appreciation for nature.

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