Aging is not a disease, as it was once said - aging is a slow process of change and transformation within a life. The transition from one stage of life to the other is slow and gradual, with no attachment to a specific calendar age. When looking closely at the aging human being, one can notice again and again that the aging process is different for each person. Nevertheless, there are a number of different subdivisions and names for the large and very heterogeneous age group of the "elderly". It ranges from the active 65-year-old to over 100-year-olds.
With which phase of life does age begin?
The World Health Organization (WHO) makes the following subdivision:
|Older||Division of the World Health Organization (WHO)|
|51-60 years||aging people|
|61-75 years||older people|
|76-90 years||old people|
|91-100 years||very old people|
|over 100 years||durable|
In old age the body changes ...
With age, there is a decrease in sensory perceptions. We see, smell, hear and taste less well. Also, the body composition of humans changes: the water content and muscle mass decrease and at the same time the proportion of fat mass is increased. This reduces the basal metabolic rate, which in turn results in lower energy requirements. For example, a woman (in light activities) between the ages of 25 and 51 consumes approximately 1900 kcal, the same woman aged 65 and over only 1600 kcal.
Healthy diet and exercise keep you young
In contrast to the energy requirement, the nutrient requirement in old age is not diminished, so one should pay attention to a high nutrient density when eating. Therefore, the fundamentals of a healthy diet in old age should be mainly the following foods:
- Lots of vegetables, fruits, wholegrain cereals,
- Dairy products, low-fat meat,
- Fish, poultry, eggs as well
- Legumes and vegetable oils.
The older you get, the more important it is to make the right choice of foods to eat every day. Another important factor in staying young and preventing illness is physical activity. It is best not only for the maintenance of body mass, but also for well-being and mobility in old age. Regular exercise contributes significantly to the maintenance of muscles and strong bones. Conversely, the age-related decrease in muscle mass and bone density is increased when muscles and inactivity are not used.
Some studies show that regular exercise has a positive effect on dementia (eg Alzheimer's disease), cardiovascular disease and osteoporosis. It's enough to walk for about 30 minutes at least three times a week, to swim, swing the leg or ride on the home trainer etc.
On the one hand, there are people who age relatively early, on the other hand, those who age very slowly. It always depends a little on what you make of it, because: