WHAT CAN YOU EXPECT WHEN AGING, AND HOW TO COUNTERACT THE AGING EFFECTS?

Getting older may be a stressful experience. Besides the most obvious signs, such as wrinkles and gray hair, many changes in your body are taking place. Is it possible to fight against these aging effects, and what can you do to minimize their outcomes?

Two elderly men playing chess – illustrative photo. Image credit: Vlad Sargu via Unsplash, free license

Is aging inevitable?

Yes, according to the current state of science, aging is generally considered to be inevitable for living organisms, including humans.

Aging is a natural biological process characterized by progressive changes in the body’s structure and function over time. These changes occur at the cellular, molecular, and organ levels and are influenced by a combination of genetic, environmental, and lifestyle factors.

Aging is a universal phenomenon, but the rate and extent of aging can vary widely among individuals. While advances in medical science and technology have led to increased lifespan and improved quality of life for many people, the underlying processes of aging remain largely unavoidable.

However, research into the mechanisms of aging continues, with the hope of identifying interventions and strategies to slow down or mitigate age-related decline and prolong healthy lifespan.

What are the effects of aging and how to counteract them?

Luckily, there are some steps you can take to slow down aging. Here are the principal changes in your aging body and how to counteract them:

• As you age, your blood vessels and arteries stiffen, and your heart has to work harder to pump blood. This can cause high blood pressure and other cardiovascular problems. To stay healthy, include some physical activity in your daily routine, learn new ways to manage stress, and eat a healthy diet. Smoking also increases your blood pressure and heart rate, so quit if you do.
• Bones tend to shrink in size and density as you get older. Muscles can also lose strength and flexibility. To keep your bones healthy, make sure you’re getting enough calcium and vitamin D. Physical activity may also help slow bone loss.

Active lifestyle is important in elderly age. Credit: Piqsels, CC0 Public Domain

• Your brain also changes as you age. You may notice some effects on your memory or thinking. The good news is that staying mentally active may help you to sustain these skills. You can read, play word games, or learn to play an instrument. Social interaction may also be beneficial in maintaining your mental health.
• With age, your skin thins and becomes less elastic and drier. Wrinkles, age spots, and skin tags may also appear. Bathing or showering in warm — not hot — water with mild soap and moisturizer may help to feel better. When outside, use sunscreen and wear protective clothing.
• Your metabolism slows down when you age. If you stick to your usual diet while decreasing physical activity, you’re likely to experience weight gain. Therefore, you should watch your portion sizes more closely. Eating more vegetables, fruits, whole grains, and high-fiber foods while limiting sweet and fatty foods is also helpful to maintain a healthy weight.
• Aging often brings about general physical changes, those associated with decreased muscle mass, strength, flexibility, and poorer bone density. To counteract these changes, people can engage in regular exercise routines that include a combination of aerobic exercise, strength training, and flexibility exercises. These activities help maintain muscle mass, bone density, and overall physical function. Proper nutrition with adequate protein and calcium intake supports muscle and bone health.