Aging gracefully. Lia Crowe photograph

Aging Gracefully

Be Proactive In Preparing Your Mind and Body

  • Jan. 1, 2021 7:00 a.m.

– Words by Kaisha Scofield Photography by Lia Crowe

We all know that one of the only certainties in life is that we will get older. Yet, in our society, aging is rarely discussed or prepared for. In fact, a common statement on aging is that it takes most by surprise. Many people feel young but look in the mirror only to see an old person reflected back at them. How did this happen? We are a society obsessed with youth and productivity, and slowing down seems like a luxury we cannot afford. So it is not surprising that the topic of aging is avoided, often until it is too late.

The truth is, aging is an inevitable part of living. By accepting the aging process, we are better able to be proactive in how to prepare our body and mind for this very natural transition. By identifying the areas that are most commonly frustrating for more senior populations, we can engage in targeted selfcare to make aging less overwhelming.

The most common complaints about aging are health issues associated with degeneration. Loss of muscle and bone health, poor joint health, digestive issues, nutritional deficiencies, hormone imbalance, loss of energy and impaired cognitive abilities are all common health problems the more senior populations deal with. The good news is, with a few simple lifestyle and wellness practices, many of these health issues can be minimized or avoided all together.

Use it or lose it. Inactivity is the fastest way to age the body. Too many of us exist in a sedentary state; sitting at a desk for eight hours of the day, driving to and from work and then spending our evenings on the couch. Making solid lifestyle choices that include physical activity is the most effective way to keep the body and mind healthy, long-term. While this isn’t necessarily news to anyone, daily movement is becoming increasingly urgent as kids, teens and adults are spending more time on devices and games and in front of screens and, as a result, physical literacy is failing.

Once movement habits are improved, it is important to keep the body happy and well maintained. We all know the feeling of sore and creaking joints. That crackling sound is called crepitus, which seems like a very unsettling yet appropriate name. These creaks, while harmless, are generally a result of degeneration in the bones and connective tissue. This tissue is made up of collagen, the same collagen that your aesthetician tells you to take for glowing skin. Collagen is found in skin, ligaments, cartilage, tendons and bone. The bad news is that it deteriorates as we age. The great news is that it can be replenished. Collagen can be taken orally via supplements, pill or powder or by drinking bone broth. This is is a widely recommended support for joint health and for healthy skin, nails and hair.

Aging well depends largely on fuelling the body with a nutrient-dense diet. Vitamin and mineral depletion is a common issue for the aging body because as we get older, the body’s ability to absorb and distribute nutrients can lessen. We typically absorb vitamins and minerals from the food we eat, via the digestive process, but digestive health can decline as we age, through deterioration, poor dietary habits, tissue damage, etc. Natural hormone transitions also occur, which can cause the body to go through fluctuations in appetite and energy levels, making meal preparation frustrating and unenjoyable. It’s a difficult combination of issues that are often ignored.

The malabsorption of nutrients can occur for several reasons but the two main causes are a lack of dietary healthy fats and consistent dehydration. Our unfortunate vilification of fat has led to a largely depleted population. Many vitamins and minerals, essential to our body, are fat soluble, meaning that without a proper intake of healthy dietary fats, we are unable to absorb nutrients in our food. Not to mention the essential fatty acids themselves playing a crucial role in cellular, tissue and nerve health, to name a few.

Alongside healthy fat intake, hydration plays a vital role in absorbing the other vitamins and minerals that are water soluble. One of the easiest ways to increase your energy levels, mood, sleep and digestion is to improve your hydration. More than 50 per cent of the population is consistently dehydrated. Mild dehydration can cause fatigue, nausea, headaches, moodiness, cramping and constipation. Electrolytes in the form of sugar-free powders, tablets or even a small pinch of salt can vastly improve hydration levels in the body.

Fluctuating hormones are confusing at the best of times, but in an aging body, they can be especially disruptive. The hormone testosterone, for example, depletes as we age, an issue that can affect both men and women. Occasionally men can experience an age-related, steep decline in testosterone that can lead to many health issues. Often referred to as “male menopause,” symptoms are similar to those experienced in female menopause, such as hot flashes, breast tenderness, mood fluctuations and erectile disfunction. It is just as important for men to monitor hormone health as it is for women.

For women, the most obvious hormonal transition is the big M, menopause. There is no way to avoid menopause, but there are steps we can take to prepare for it. Maintaining an active lifestyle is essential. Equally important is fuelling the body with a diet that is focused on nutrient-dense whole foods, including healthy fats and proper hydration. Menopause is never fully predictable but well-balanced and supported hormones will ensure that the process runs as smoothly as possible, perhaps avoiding having to put ice down your shirt to cool a hot flash.

Reducing sugar intake is the most important dietary change needed to support hormonal balance and the whole body, at any age. Sugar depletes nutrients and disrupts hormone regulation. Insulin, testosterone and estrogen are affected when sugar intake is elevated. These imbalances can lead to insulin resistance which, among other things, can cause heart disease, some cancers and diabetes. Insulin resistance wreaks havoc on hormonal functions, disrupting digestion, weight, sleep, mood and stress tolerance.

There are many unknowns in the aging process and while feelings of uncertainty and apprehension are understandable, avoidance will create a missed opportunity. It is never too early or too late to start preparing your body for the next phase of life, and by incorporating a few preventative measures, you are more likely to create a solid foundation of health and wellness to launch from.

The more we learn about aging, the less it is about the end of life and more about the culmination of living. There may be a sense of dread as we creep toward each milestone, but what often follows is a growing sense of relief and freedom. Removing the fear and ignorance surrounding the aging process helps us understand how to support our body as we go through these changes. By paying attention to movement, nutrient density and hormone balance, we can not only ensure that we age on our own terms, but that we do so gracefully.

Story courtesy of Boulevard Magazine, a Black Press Media publication

Like Boulevard Magazine on Facebook and follow them on Instagram

FitnessHealthSeniors

Just Posted

Anita Troop officially turns 100 on Sunday and cards are pouring in from around the world. (Courtesy Marina Miller)
Cards roll in from around the world for West Shore 100 year old

About 100 cards have come for the woman who turns 100 on Sunday

A cardboard man bearing Queen Elizabeth II’s royal cipher has been placed in a window at the Royal Theatre for at least several days. (Evert Lindquist/News Staff)
Mysterious cardboard figure appears in Victoria’s Royal Theatre window

The identity of the figure, which was moved there amid cleaning, remains unknown

Black Press file photo
RCMP seek suspect in Vancouver Island-wide crime spree

Crimes stretched from Deep Bay to Qualicum, Ladysmith, Chemainus and Youbou

Jesse Roper tackles weeds in his garden to kick off the 2021 season of What’s In My Garden Man? (YouTube/Whats In My Garden)
VIDEO: Metchosin singer-songwriter Jesse Roper invites gardeners into his plot

What’s In My Garden, Man? kicks off with the poop on compost

Karl and Stephanie Ann Johanson were thrilled to spot a pair of Sandhill Cranes in the Panama Flats this month, an unusual appearance for such birds. (Photo by Stephanie Ann Johanson)
WATCH: Sandhill cranes an unusual, joyful sight in Saanich parkland

The birds don’t often touch down in the south of the Island

A small pod of Pacific white-sided dolphins pass by close to shore in Campbell River June 16, 2021. Still capture from video courtesy of Kimberly Hart
VIDEO: Dolphin sunset captured from Vancouver Island shore

Spectacular setting for view of travelling pod of Pacific white-sided dolphins

Janice Coady, left, Aimee Chalifoux and Linda Milford at a vigil for Amy Watts on Wednesday, June 16, outside Nanaimo city hall. (Greg Sakaki/News Bulletin)
‘We need to do better,’ says mother of woman killed in Nanaimo

Vigil held for former outreach worker Amy Watts, whose body was found downtown June 3

Police are asking for public assistance in locating Anthony Graham who has been charged with the murders of Kamloops brothers Carlo and Erick Fryer. (RCMP photo)
2 charged, suspect at large in killings of B.C. brothers linked to gang activity: RCMP

Kamloops brothers Erick and Carlo Fryer were found deceased in May on a remote Okanagan road

Albert Health Minister Tyler Shandro and Alberta Premier Jason Kenney unveil an opening sign after speaking about the Open for Summer Plan and next steps in the COVID-19 vaccine rollout, in Edmonton, Friday, June 18, 2021. THE CANADIAN PRESS/Jason Franson
Alberta 1st province in Canada to lift all COVID-19 public health restrictions

70.2% of eligible citizens 12 and older in the province have received a dose of the vaccine

Fraser Health registered nurse Ramn Manan draws a dose of the Pfizer COVID-19 vaccine into a syringe at a walk-up vaccination clinic at Bear Creek Park, in Surrey, B.C., on Monday, May 17, 2021. THE CANADIAN PRESS/Darryl Dyck
‘Honour our fathers’ with COVID-19 vaccine protection, B.C. urges

109 new cases Friday, 75 per cent of 12 and up immunized

Freighters have becomd abundant in the Trincomali Channel on the east side of Thetis Island.
Nanaimo ponders taking on waste from nearby anchored freighters

Vancouver-based Tymac petitioning the Regional District of Nanaimo to accept waste at its landfill

(Paul Henderson/ Chilliwack Progress)
Trutch Avenue in Chilliwack to be renamed to remove racist taint

New name to have Indigenous significance as Chilliwack takes new step toward reconciliation

Canadian Prime Minister Justin Trudeau is seen during a joint news conference following the EU-Canada Summit, in Brussels, Belgium, Tuesday June 15, 2021. Trudeau says Canada is on track now to have 68 million doses delivered by the end of July, which is more than enough to fully vaccinate all 33.2 million Canadians over the age of 12. THE CANADIAN PRESS/Adrian Wyld
Vaccine deliveries enough to fully vaccinate all eligible Canadians by end of July

Three in four eligible Canadians now have their first dose, nearly one in five fully vaccinated.

Most Read