It’s easy to slip into the mindset that getting ill is just part of the deal when we grow older. Sir Chris Whitty, the UK’s Chief Medical Officer, is here to dispel such an idea: he clearly states in his latest report that falling ill with these conditions is not an inevitable consequence of aging. Rather, he argues that we should return to “old-fashioned” habits, simple tried-and-tested methods that would significantly improve the quality of life and add years to our lives.
“While diseases, long-term conditions and disabilities become more common and accumulate as we become older, they are far from inevitable – even in later years,” says Sir Chris. So, what are these timeless tips for us to live a life that is longer and healthier?
Exercise Is Non-Negotiable
You’ll have heard it all before, but exercise is very important to be kept regular. Sir Chris says, “Regular physical activity has a huge positive impact on both physical and mental health in old age.” Exercise he contributes to delaying a disability and multi-morbidity conditions where a person has several chronic diseases at the same time.
It’s concerning that approximately one-third of those between the ages of 75-85, and 57% of those over 85, remain physically inactive. If it’s hard to be active, start small. Even brisk walking for 20-30 minutes each day will go a long way.
Eat a Balanced Diet
We know very well that diet is most important to our health. Sir Chris tells us to stick with a reasonably balanced diet that includes plenty of fruits and vegetables and avoid foods that are high in fat, sugar, and salt. As he says, “Eating plenty of fruit and veg cuts the risk of high blood pressure, chronic heart disease, and stroke.”
He is also worried about the increase in obesity as 73% of adults between 65-74 are overweight or obese. This makes monitoring your intake of food and making healthier choices even more important. The government, too, intervenes with prospective suggestions, including restriction on the promotion of less healthy types of food and limitation in the number of fast-food outlets in certain areas.
Keep Socially Active
It’s easy to underestimate the impacts of social and community connections. That part of the strong social network is integral mental stimulation and critical emotional support, which prove exceptionally useful as one grows older. Be it through joining some local club, attending community events, or just reconnecting with family and friends, staying connected makes all the difference toward betterment in mental and emotional health.
Quit Smoking and Drink Moderately
If you smoke, giving up has to be very nearly the best thing you can do for your health. Sir Chris underlines that, while smoking rates are falling, there is much yet to do. Another major factor in ill health is drink: keeping it within limits. Clearly, it is a question of moderation having an occasional glass of wine presents no problem, but the abuse of alcohol brings many physical illnesses, such as liver disease, and other probs like falls.
With age, independence becomes dear to all of us. Sir Chris feels our living environment should adjust to our changing needs. “Homes for older people need to be located in places where they can easily and safely reach the everyday shops and services that they need, preferably by active transport (walking or cycling) to help maintain their physical health,” he says. Public spaces also need to be accessible and smooth, with other features like grab rails, making it easier and safer to move about for the older age group.
Rethink Medical Treatments
Sometimes, in medical treatments, less can be more. Sir Chris is urging older people to make known to doctors and family their wishes for life-extending treatment. “Extending life may or may not be the right thing, and the key question on that should be What does the patient want?”, he says. It could very well mean bypassing aggressive treatments unlikely to enhance your quality of life.
Government’s Role
While individual actions are important, the government also has a role to play. On this point, Sir Chris argues that creating conducive environments where healthy living is promoted reducing air pollution and making healthy foods accessible are broad influentials on public health.
In sum, these “old-fashioned” methods that Sir Chris Whitty is advocating for are not solely nostalgic; they are really backed with quite solid evidence. Leave room in your life for some exercise, good nutrition, social engagement, and getting rid of bad habits, and you’ll almost definitely put off, or even avoid, many age-related diseases. Do consider an extra run-down of planning your independence and how you shall review your medical treatments while aging. All such habits are practiced more easily than one may realize, holding out the promise of more than a longer life but one that is at the same time both healthier and rewarding. So why not give them a shot?