Aging can't be stopped but the choices you make today can help you stay healthy and active as you age. Here are some of the most common signs of aging and what you can do to address them.
Skin Changes
Wrinkles, sagging skin and age spots are typically the first visible signs of aging. As you age, your skin becomes thinner, more fragile and takes longer to repair itself. Skin is the body's largest organ—in order to slow the aging process, you want to:
- Avoid the Sun. Sun exposure is the major cause of premature skin aging. Use a good-quality sunscreen when outdoors, even in the winter. Wear protective clothing and hats as necessary.
- Eat well. Five to seven servings of fruits, nuts and vegetables each day can help your skin stay healthy. Tomatoes have vitamin B (biotin) and vitamin C, carrots provide biotin and vitamin A, and green leafy vegetables and almonds are loaded with vitamin E.
- Drink plenty of liquids. Six to eight glasses of water per day are recommended unless you have health problems such as heart disease or kidney problems.
- Use moisturizers. Moist skin not only feels better—but will also heal more quickly.
Memory Changes
As you age, your brain and nervous system go through natural changes. According to the National Institutes of Health (NIH), slowing of thought, memory and thinking is a normal part of aging.
Many people become concerned about memory loss as they age—but many are remembering themselves as less forgetful than they were. When you can't remember somebody's name at 25, it's no big deal. When you can't remember at 60, you may see it as a sign of aging.
Typically, if you can't remember where you left your keys, that's normal. If you don't know what to do with the keys in your hand, that may be a sign of a larger problem such as dementia or Alzheimer's disease.
The NIH recommends a combination of mental and physical exercise to help your brain stay sharp. Mental exercises include reading, doing crossword puzzles, and even stimulating conversation. The more connected and engaged you stay with friends, family and interesting activities, the healthier your brain will be. Physical exercise promotes blood flow to your brain. It also helps reduce loss of brain cells.
Body Changes
Due to changes in hormone and testosterone levels, both men and women tend to collect weight around the waist after age 40. Bone mass or density is lost as people age, and the middle of the body (the trunk) grows shorter as disks in the spine lose fluid and shrink.
As body mass shrinks, your body burns fewer calories. You may start to gain weight—especially if you don't exercise. To prevent weight gain, you may need to eat fewer calories than you did when you were younger. (As you eat less, make sure the things you do eat are high in nutrients.)
As you age, you may notice changes in your posture and the way you carry your body. Your neck may become tilted, your posture more stooped. Your shoulders may narrow while your pelvis becomes wider. Your muscles and joints can become stiffer and achier.
Many of these changes may be prevented or dramatically slowed by regular exercise, which should include:
- Aerobic exercise for heart health
- Weight training to build or maintain muscle
- Stretching exercises for flexibility and balance
Exercise helps the bones stay strong, joints and muscles stay flexible and the body in balance—which can help reduce the risk of falls. Talk to a health professional before starting a new regimen. If you're new to exercising, don't overdo it. Start with 5 to 10 minutes at a time.
Minor muscle and joint soreness is not a problem but stop immediately if you experience pain in the jaw, arm or upper neck, a heavy feeling in the chest, nausea or shortness of breath. These symptoms could be signaling a heart attack. If the pain or discomfort does not go away, seek immediate medical attention
