How do we improve and maintain wellbeing as we age?

Ageing is a natural process that we all go through. As we age, our bodies go through many changes that can affect our wellbeing. These changes can be gradual or quite sudden, but can have a significant impact on our overall health. Changes in body, nutrition requirements, sleep patterns and of course, mental wellness, are the common ones to look at when we think about our longevity. With the global population ageing (1), we will explore these changes in more detail and offer some tips for maintaining optimal wellbeing in our golden years. How can Imago help you improve and maintain wellbeing as you age?

Physical activity

The most noticeable changes in body composition as we age are reduced muscle mass, bone density, and increased body fat percentage. Sarcopenia, the age-related loss in muscle mass, accelerates after the age of 80 years (2). These changes will show in a loss of strength and mobility. As a result, the risk of falls and fractures increases. Regular exercise, especially weight training and balance exercises can be very useful in maintaining muscle mass and reducing fall prevention.

Nutrition and diet

Nutrition requirements vary a lot in the different stages of our life. The unique nutritional needs for older adults can still be accomplished with a healthy and balanced diet. We tend to lose muscle and total body calcium as we age. Out of all macro and micronutrients, protein and calcium are a couple of the most important in the diet in order to maintain muscle mass and bone density (3,4). However, those who are dealing with decreased appetite or chronic health conditions might struggle to meet the nutritional requirements. Consulting with a dietitian can be helpful to understand and achieve the unique needs for your body.

Sleep

Sleep plays an essential role in metabolic restoration, memory, cognitive function, emotional balance and physical health. Sleeping patterns tend to change as we age, often experiencing more difficulties in falling asleep and more fragmented sleep. This in addition to waking up earlier. This can lead to sleepiness and fatigue during the daytime. Creating good sleep hygiene habits might be a good start; avoiding caffeine and alcohol before bedtime, maintaining a regular sleep schedule, and creating a comfortable sleep environment.

Mental fitness

Mental fitness and physical wellbeing are inter-dependent and equally important in achieving overall wellbeing. It is our ability to cope with everyday stresses and challenges. However, WHO states that there are challenges that are more common later in life, such as social isolation caused by reduced mobility, chronic pain and health conditions (1). And for those coping these challenges, it might sometimes feel like having too much on the plate. Staying socially engaged and participating in activities that bring us joy is a great start.

Summary

It all comes down to being aware of these changes in our bodies, our nutrition requirements, our sleep patterns and mental wellness, accepting them with a positive attitude.

So, how can Imago help you improve and maintain wellbeing as you age? Our expert coaches can help you build a plan that is customised to you and flexible around your needs. Be proactive about your health and sign up to purchase our “Wellbeing for the Older Adult” package for only $850. You can even give it as a gift!

• Mental Health of Older Adults
• Janssen, I., Heymsfield, S. B., & Ross, R. (2002). Low relative skeletal muscle mass (sarcopenia) in older persons is associated with functional impairment and physical disability. Journal of the American Geriatrics Society, 50(5), 889-896.
• Ministry of Health. (2013). Food and nutrition guidelines for healthy older people: A background paper.

Blog written by Andrea (Physical activity expert)