Seniors' Health

Cardiovascular system

As your age, your heart muscle becomes less efficient and your arteries become less flexible. This means your heart has to work harder to pump the blood around your body. High blood pressure and other manageable cardiovascular problems are common in older people. You can help reduce your risk of cardiovascular disease by eating well, keeping physically active and having regular health checks.

Bones and muscles

As you age, your bones become thinner and more fragile. You may find you are less coordinated and have more trouble balancing as your muscles change. Falls and fractures are common in older people. Talk to your doctor or pharmacist about how you can reduce your risk.

Bowel and bladder

Constipation is common in older adults. This can be partly caused by not drinking enough fluids, being physically inactive, not eating enough fibre, and by some medicines. Healthy bowel habits can help . Problems with bladder control (urinary incontinence) are common with ageing. These can be caused or worsened by medical conditions (e.g. diabetes), menopause in women and enlarged prostate in men. Your doctor and pharmacist can help you manage bladder problems.

Eyes and ears

Problems with eyesight are common in older people. You may become sensitive to glare or changes in light levels. Serious conditions include cataracts, glaucoma and macular degeneration. These are best treated if diagnosed early, so eye check-ups with your optometrist are important. You may need referral to an ophthalmologist. Hearing loss is common in older people. You may notice you have trouble following conversations in a crowded room. Talk to your doctor about whether you need a hearing test.

Teeth

Receding gums and tooth infections or decay are more common as you age. Regular dental check-ups are important.

Skin

As you age, your skin loses elasticity and becomes drier, thinner and more fragile.

Wrinkles, age spots and some skin cancers are also more common. Your doctor can check your skin and refer you to a dermatologist if needed.

Reasons to keep your body active

Being physically active helps you keep your strength or improve it.

It helps you move around easily and improves your balance. Physical activity also makes you look and feel better. Keeping active helps many older people control pain.

Regular physical activity can also help you to control your:

• Body weight

• Blood pressure,

• Cholesterol

• Blood sugar level

Regular physical activity can also educe your risk of heart disease, stroke, and some cancers.

There is also a strong connection between your body and your brain. People who do regular physical activity have better memories, healthier brains and less chance of developing dementia. Regular exercise can boost your mood.

For some people, it’s also effective for managing depression.

Ways to get active

Aim for at least 30 minutes of moderate-intensity physical activity on most, preferably all, days. Avoid sitting for long periods. Start any new exercise program gently. Walking is a great way to start. Start with ten minutes per day and build up. If you ever feel any pain or discomfort during exercise, slow down or stop. You should check with your doctor before beginning any new strenuous exercise program.

Ideally you should include three different types of activity in your week:

• moderate fitness activities (e.g. walking, tennis, dancing, swimming, yard and garden work) to help keep your heart, lungs and blood vessels healthy

• strength activities (e.g. weights or resistance training, lifting and carrying things, push-ups or sit ups) to help keep your muscles and bones strong

flexibility and balance activities (e.g. tai chi, bowls, stretching, yoga, dancing) to help you to move more easily, improve your balance and avoid falls.

Keep your brain active

Keeping your brain active and staying creative can help prevent problems with memory and brain function. The more you use and challenge your brain, the sharper it will get.

Ways to keep your brain active

• Do puzzles (e.g. crosswords or Sudoku)
• Explore memory and brain challenge sites on the internet
• Read (or listen to) books
• Learn a new language
• Play bridge
• Try alternate routes when driving or walking

Get a good night's sleep

How much sleep you need changes as you get older. Most people need 7–9 hours of sleep each night. If you usually have enough energy during the day you are probably getting enough sleep. If you don’t get enough sleep, your mood can suffer and you can feel uncoordinated.

Ways to improve sleep

Be more physically active during the day. Reduce the amount of time you spend snoozing or napping during the day. Turn off computers and TV one hour before bed. Make a habit of doing something relaxing before bed (e.g. having a bath or playing soothing music). Try going to bed earlier.

Talk to your doctor or pharmacist if:

• you are continually waking during the night

• you always wake up tired

• snoring is a problem for you.

Stay involved with other people

Spending time regularly with family, friends and your community will improve your mental health and help you feel and act younger.

Try to talk to at least one person outside your home every day. Laughter is good for your mind and your mood. Share funny stories and jokes, watch a comedy or read a humorous book. Focus on finding activities that you enjoy.

It’s never too late to learn a new skill. Pick something you’ve always wanted to do, or that inspires your imagination or creativity (e.g. do a course, become a volunteer, join an exercise group or walking group or join a gardening club).

Take care of your general health

• A healthy eating pattern and physical activity are good for your heart and cardiovascular system, bones, bowels and general health.
• It’s never too late to improve your health by quitting smoking. For information and help to quit, ask your pharmacist or call the Quitline on 13 QUIT (13 78 48).
• Regular visits to your doctor for check-ups (e.g. blood pressure test, cholesterol blood test, blood glucose test, bone density test) can help diagnosis common medical conditions early so they can be treated.

Eat well as you age

As you get older, changes in your metabolism, digestion, and some medicines may affect your appetite. You may also find that food smells and tastes different, or that dentures or a dry mouth make chewing your food less enjoyable.

Many people also need to adjust to shopping, cooking and eating alone.

Healthy eating is vitally important to maintain your energy and health. Good nutrition and a healthy body weight can help prevent or help control many common long-term (chronic) health conditions. A healthy eating pattern may also help with your brain and memory.

Talk to your doctor if you need help. A dietitian can help you with a healthy eating pattern.

Foods to include

Try to eat a variety of foods from different groups every day, including:

• fruit and vegetables (aim for two serves of fruit and five serves of vegetables every day)

• cereal, rice, potatoes, pasta and bread (choose wholemeal or wholegrain wherever possible)

• milk and dairy foods (choose low-fat milk, yoghurt and cheese)

• meat, eggs, beans and legumes (e.g. broadbeans, soybeans and lentils)

• fish (at least two portions a week, including one portion of oily fish such s trout or salmon) Limit high-fat and high-sugar foods and drinks. Drink plenty of water.

How to avoid falls

• Keep up regular physical activity to improve your balance, strength and flexibility.
• Wear shoes that fit well, are comfortable and don’t slip.
• Visit a podiatrist regularly to keep your feet in good shape.
• Have your eyes tested at least once a year.
• Wear sunglasses and/or hats to minimize glare when outside.
• Make sure the inside and outside of your home are well lit.
• Remove clutter and make sure that walkways and corridors are kept clear.
• Make sure outdoor walkways are not slippery.
• Check that all carpets, mats and rugs are secure and have no tears or wrinkles.
• Repair cracked or broken walkways outside.
• Make sure that chairs and beds are sturdy and easy to get in and out of, and that tables and benches do not have sharp corners.
• Wipe up spills immediately.
• Install sturdy grab-rails in the bathroom (towel rails are not usually strong enough).
• Tell your doctor if you ever feel dizzy or off-balance.
• If you have bladder problems, ask your doctor or pharmacist to help you manage them. People often fall when rushing to the toilet.

Have regular health checks

Regularly visit your:

• doctor

• pharmacist

• optometrist.

Consider having a hearing test by a professional audiologist.

Health issues to discuss with your doctor

• Cardiovascular health (e.g. cholesterol testing, blood pressure checks, estimating your individual overall risk of heart disease and stroke)

• Diabetes (e.g. blood glucose testing)

• Osteoporosis (e.g. bone density testing)

• Kidney health (e.g. blood testing, urine testing)

• Skin (e.g. skin cancer checks)

• Bowel cancer (e.g. screening)

• Vaccinations (e.g. flu, pneumococcal)

• Hearing (e.g. ear examination, referral to audiologist)

• Sleep (e.g. snoring, testing for sleep apnoea)

• Women’s health (e.g. Pap smear, mammogram)

• Men’s health (e.g. prostate health)

Health issues to discuss with your pharmacist

• Concerns about your medicines (doses, how to take correctly, side effects)
• How to use inhalers and nasal medicines properly
• Whether your medication regimen could be simplified
• Packaging of your medicines to make daily dosing easier
• Whether multiple medicines are compatible
• Health programs (e.g. blood pressure or diabetes monitoring)
• Continence products

Teeth

• Brush your teeth twice a day with a soft toothbrush.
• Use dental floss every day.
• Make regular appointments with your dentist.

Skin

• Be gentle on your skin; use mild soap and a daily moisturiser.
• Regularly check your skin for spots and lumps, and tell your doctor about any changes.
• Ask your doctor to check for skin cancers regularly.
• If you have any sores that don’t heal (especially on feet and legs), tell your doctor.

Get help if you need it

As you grow older, you may begin to find it difficult to manage with some of your day-to-day living activities. There are many different types of aged care support services available.

For information call My Aged Care (Australian Government Department of Social Services): 1800 200 422.

Additional resources

www.myagedcare.gov.au

www.jeanhailes.org.au

www.humanservices.gov.au

www.nps.org.au

www.quit.org.au

www.quitnow.gov.au

www.drinkwise.gov.au

www.heartfoundation.org.au

www.mdfoundation.com.au