What's Normal Ageing?

You can enjoy a better body by knowing what’s natural as you age and what’s not and by learning simple steps you can try to delay or lessen the changes.

Your Heart Works Harder

Your arteries and blood vessels get stiffer as you age. To pump blood, your heart has to work harder. High blood pressure and other heart issues may result from this.

Do this: Remain active. A little moderate activity each day, whether it be walking, running, or swimming, can help you maintain a healthy weight and lower your blood pressure.

To keep your heart healthy, consume a lot of fruits, veggies, and whole grains. Stress management. Get adequate rest. Your heart and blood vessels can be repaired and healed with 7 to 8 hours of sleep per night.

Your Skin Feels Different

You might notice that your skin feels drier and less supple than it once did. That’s because your skin makes less natural oil as you age. Also, you sweat less, and you lose some of the fatty tissue just below the skin. This can make it seem thinner.

You may also notice wrinkles, age spots, and skin tags, or tiny growths of skin.

Try this: Hot water dries skin out, so take warm baths and showers.

Wear sunscreen and protective clothing when you’re outdoors. Check your skin often and tell your doctor if you notice changes, such as moles.

If you smoke, this is another good reason to try to stop. It can cause wrinkles.

You Find It Harder to See and Hear

You may find it hard to focus on objects up close. You might need reading glasses for the first time. Perhaps you see more glare or find it hard to adapt to abrupt changes of light.

When it comes to your hearing, you could have a hard time following conversations in a crowded room or hearing at high frequencies.

Try this: Get your vision and hearing checked regularly. Wear sunglasses to protect your eyes outdoors. Wear earplugs to protect against or block loud noises.

Your Teeth and Gums Change

Your gums may appear to pull away from your teeth. Some medications dry out the mouth. You may be more susceptible to infections and tooth decay if you have a dry mouth.

Try this to get rid of food and plaque between your teeth: Brush twice a day and floss once. It's the best strategy to guard against tooth loss and gum disease. Visit your dentist for regular examinations and cleanings as well.

Your Bones Become More Brittle

As early as your 40s and 50s, your bones begin to weaken. They become less dense and more brittle. This increases your risk of fracture.

You might even notice you seem to be shorter. In fact, beginning in your 40s, you might get shorter by 1 to 2 inches. That happens when the disks in your spine shrink. 

Your joints might feel stiffer. Fluid and cartilage that line the joints can decrease or wear away with age. As the tissues between your joints break down, you may develop arthritis.

Try this: Make sure you get enough calcium and vitamin D. Good sources of calcium in your diet include dairy products, almonds, and vegetables such as broccoli and kale. Your doctor may also recommend calcium supplements.

Vitamin D is vital to bone health because it helps the body absorb calcium and maintain bone strength.. Some people are able to get enough of this nutrient by spending time in sunlight. You can also get it from tuna, sardines, egg yolks, and fortified foods such as milk and many cereals. Ask your doctor whether you need a supplement.

Going to the Bathroom

Your ability to manage your bladder can be more difficult. We refer to this as "urinary incontinence." An estimated 10% of adults 65 and older experience it.

Some of these patients leak a lot of urine before they can reach the restroom, but many of them only leak a little when they cough or sneeze. Menopause may be a factor for women. An enlarged prostate in men may be the problem.

You might also observe that you are not as consistent as you once were. Some illnesses, like diabetes, might cause a slowing of the bowels. You could become constipated with some medications. These consist of drugs for depression, Parkinson's disease, seizures, and high blood pressure. Constipation can also be caused by taking iron supplements and opioid painkillers.

Try this: If you get the urge to “go” a lot, see your doctor. In most cases, symptoms can be controlled or even cured.

Try to avoid caffeine, alcohol, sodas, and foods high in acid. These can make the condition worse.

Kegel exercises can tighten your pelvic floor muscles and may help with bladder control. Squeeze as if you’re holding your pee. Wait five seconds, then relax for five seconds. Do this four or five times in a row several times a day.

To avoid constipation, eat plenty of high-fiber foods such as fruits, vegetables, and whole grains. Drink lots of water. Try to exercise every day. It can help get your bowels moving.

It’s Harder Getting Around or Staying Strong

As we age, we lose muscle mass, and that can lead to weakness and reduced activity.

Try this: Get some moderate exercise every day, such as a brisk walk or lifting light weights. It will help with muscle strength and function. Check with your doctor to see how much activity is right for you.

Eat lots of fruits, vegetables, and lean proteins such as fish and chicken. Stay away from sugar and foods that are high in saturated fat. And eat smaller portions. You probably don’t need as many calories as you once did.

Your Sex Life Changes, Too

A woman's vaginal tissues get drier, thinner, and less elastic after menopause. Sex may become less enjoyable as a result. Breasts can appear smaller and less full when they lose tissue and fat.

Men may find it more difficult as they age to achieve or maintain an erection. This could be brought on by unintended consequences of medications or other health issues.

Do this: Consult your physician. They can give you prescription drugs to treat physical ailments or increase your desire for sex.

We are unable to go back in time. We can, however, make the most of our bodies as we age by exercising patience, care, and making wise lifestyle choices.