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Healthy Aging Tips
1. Healthy Aging
DatoâDr.G.Selvaraju
DIMP; JSD; AMP;
MBBS; ,MRCP(UK); AM (Mal); FIAMIS
Consultant Physician in Internal Medicine & Gastroenterologist
Clinical Specialist Geriatric Medicine
Taman Desa Medical Center
1/17/2014
Dato'Dr.G.Selvaraju
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2. Self assessment
⢠What is your goal in life
when you reach 60
years of age ?
⢠You are given 5 minutes
⢠Set your goals
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4. Why does the body change &become old ?
⢠Process of growing old
⢠Changes in the cells & organs
â Functions
â Performance
â Appearance
⢠Cell death âŚâŚâŚâŚâŚâŚâŚâŚCancer
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6. What is old age?
⢠When does a person
become old?
â Chronological age
â Biological age
â Psychological age
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7. Early Aging
⢠Disease
â Dementia
â Alzheimerâs Disease
â Progeria â âRapid Aging â
⢠Unhealthy Life Style
⢠Brain power
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8. Myths of aging
⢠Common beliefs
â Aging means decline in
health /or disability
â Memory loss is
inevitable in old age
â Inability to contribute
⢠In reality aging is
â 30% genes
â 70% lifestyle
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9. Why do we age rapidly ?
Sedentary lifestyle.
Poor food choices.
Use of alcohol.
Use of tobacco products.
Lack of understanding of
consequences.
Lack of motivation to
change.
Poor Lifestyle Choices
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10. What happens as you age ?
⢠Higher level of fatigue
and pain with aging.
⢠May lead to decrease in
physical activity.
⢠Result is downward
spiral in fitness and
increase in health
problems.
Cycle of De-conditioning
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11. Practical Issues of aging âŚ
⢠Independent living leads
to more responsibility for
food choices, BUTâŚ
â Nutrition knowledge is
low.
â Food preparation skills
limited.
â Diets high in fat and
calories.
â Use of fruits and
vegetables is low.
Diet Concerns
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13. HEALTHY AGING
DEFINITION AND GOALS
Healthy and active aging is a process to achieve
physical, mental and social well being throughout
oneâs life particularly in the later years
WHAT IS THE GOAL ?
Disease & disability free life with high physical &
cognitive function and active engagement with life
in old age
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15. HEALTHY AGING IS A REALITY AND
NOT A DREAM
⢠Functional capacity like ventilator capacity, muscle strength
& cardiovascular output increases in childhood & peaks in
early adulthood, eventually followed by a decline resulting
in disease & disability in old age.
⢠Rate of decline however gets accelerated by negative adult
life style factors like smoking, alcohol, lack of exercise,
improper diet as well as by environmental & external
factors; Hence this decline can be slowed down or even
reversed at any age through the individual himself or the
policy makers.
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21. SUMMARY OF LIFE STYLE GOALS
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Physical activity
Healthy diet
Avoid smoking
Judicious medication
Good oral hygiene
Health screening
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Social involvement
Mental activity
Immunizations
Hormones â HRT
Clean environment
Home safety
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22. PHYSICAL ACTIVITY
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Benefits: Physiological, psychological
and social.
if physical exercise could be dispensed
as a pill, it could be the most
valuable prescription to prevent
diseases (Edward Staneley)
⢠Varieties: Aerobic, resistance and
balance exercises.
yogic, spiritual & exercise related to
work, recreation, household and
social interaction
⢠Duration: Brisk walk for 20-60 mts
for 3-5 d/week
morning walk better as he is fresh,
walks with his whole body; in
evening he walks only with his legs
1.WHO. The Heidelberg Guidelines. JAPA 5: 2-8, 1997; 2.Vinod Kumar.
JAPA 6: 205-6, 1998
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24. HEALTHY DIET
⢠Low fat, low salt, adequate
liquids, proteins, vitamins,
calcium, micronutrients and
high
fibre,
fruits
and
vegetables
⢠Relish you food with good
flavour, smell, colour, utencils
and environment
⢠Regular meals, no overeating
food left on the table does
more good than what has
been taken
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25. SMOKING AND EXCESS ALCOHOL
⢠It is never too late to quit
smoking
⢠Consuming alcohol in
excess is different from
taking in moderation
⢠Scientific methods are in
place to give up these
addictions and to deal
with
problems
of
withdrawl
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27. JUDICIOUS MEDICATIONS
⢠Properly understand
directions of their use
⢠Take with or after food
unless told otherwise
⢠Get ingredients checked to
avoid duplication
⢠Consult doctor to avoid
unnecessary medicines
⢠Never hoard medicines you
no longer require
⢠Do not share medicines
with anyone
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28. MISCELLANEOUS
⢠Personal cleanliness and oral
hygiene
⢠Bowel movements and sound
sleep
⢠Avoid dust and pollution
⢠Home and road safety
⢠Specific tasks e.g. Screening,
HRT, immunization
⢠Engagement with life is a
must: A perpetual holiday is a
good working definition of
hell-Bernard Shaw
⢠Have a positive attitude: To
me old age is always 15 years
older than I am
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29. How do I age gracefully ?
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Move naturally
Cut calories
Avoid meat and processed foods
Drink alcohol, especially red wine, in moderation
Maintain a positive outlook on life
Reduce stress
Belong to a community
Keep family first
Surround yourself with people who have similar
values
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31. Healthy Aging Tips
Stay connected
Learn new skills
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Family first
Celebrate birthday
Go on Holidays
Laugh
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32. In a nut shell âŚâŚ..
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Follow strict routine
Eat Vegetarian diet
Be relaxed
Be happy
Find time for yourself
Find time for family
Concentration
Contemplation
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No smoking
No alcohol
No drugs
No overindulgence in
sex
⢠Control anger, lust and
greed
⢠Avoid fear & anxiety
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33. What should you do ?
⢠Be Prudent
â Follow doctorâs orders
⢠Be Persistent
â Take right medicine,
right dose
â Undergo routine check
ups
⢠Be Organized
â Happy married life
â Satisfying work life
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34. Outcome
⢠You are wealthy
⢠You are healthy
⢠You have inner peace
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35. In conclusion âŚâŚâŚâŚâŚ
⢠What do you think about
the goal you have set in
the beginning
â Given your current life
style
â Given your current
financial status
â Given your current health
status
â Given your current mind
set
⢠Q?
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