Probably one of the most frequently asked questions that I get as a geriatrician.

What does it mean?  

Firstly, I can tell you that this blog is about aging successfully, not longer.  Remember, as a geriatrician, my goal is to add life to years, not years to life.  If you're looking for tips on longevity, do as one of my former colleagues suggested- "Choose your parents wisely."  

So, what can we do to help ourselves age successfully?  A few common themes have emerged to me over the years, and I'd like to share my perspective with you.

1) Be on top of your medical problems.  

It's not unusual to develop medical problems as we get older- many of the most common chronic medical conditions become more prevalent in older adults.  Diabetes, hypertension (high blood pressure), high cholesterol, arthritis, cardiac disease, and many cancers fall into this lot.  However, remember, an ounce of prevention is worth a pound of cure.  Nipping things in the bud, so to speak, will be less disrupting and more effective.  Stay on top of your medications, your doctors' appointments, your recommended screening tests, your vaccinations, etc.  Be a self-advocate or an advocate for someone who can't- ask questions, understand the issues, and be persistent.  Unfortunately, letting medical problems go can lead to complicated issues and also functional and physical impairments.  Depression and anxiety can also stem from uncontrolled medical problems and further impact your overall health negatively.  

2) Maintain a sense of purpose.  

I have found that this, actually, is probably one of the most important things that helps older adults age successfully.  Finding something to do each day that brings you and your loved ones/community meaning is critical.  It doesn't have to be related to your career or prior roles- something new can be just as helpful and probably even more enjoyable.  But, a sense of purpose keeps us going and puts everything in perspective.  I've noticed that once an older adult loses this sense of purpose, everything else starts to fall apart- physical health, mental health, and functioning. 

3) Keep your body physically active.  

We, as human beings, are not built to sit or lie down all day.  We need physical activity.  Now, it doesn't have to be extreme- you don't have to be the next marathon champion or world's strongest person.  You just have to keep moving somehow.  The recommendation is about 30 minutes per day of some physical activity, and it doesn't have to be done all in one stretch.  A 10 minute walk in the morning, a 10 minute strength routine in the middle of the day, and maybe 10 minutes of stretching in the evening counts.  Try to incorporate the three big areas of activity- some aerobic/endurance, some strength/resistance, & some stretching/flexibility.  Daily activities can count too- vacuuming, carrying groceries, loading/unloading the dishwasher, doing yardwork/gardening.  Also- see if you can use the steps more, or park a bit further to get some walking in.  Most importantly do something you LIKE.  Don't do something just because it's the "right" thing to do.  You have to enjoy it to sustain it.  You decide on whether you want to exercise on your own or with other people.  There are benefits to both.  

But the main thing is "Just do it."  Because, it's true- if you don't use it, you will lose it and deconditioning can result in more troubles managing your day to day activities along with feeling down, anxious, etc.  

4) Be social.  

We are also social creatures.  It's important for us to maintain social networks- friends, family, peers, co-hobby lovers, etc.  You may say you have a large family and see people all the time, but it's important to venture outside your regular circle.  It challenges you to conversations, thoughts, perspectives that are new and these, in turn, keep your brain active.  You don't have to suddenly turn into a party animal (there are downsides to that...).  Just find a few groups with shared interests and reach out.  We're often fearful of being the ones to reach out, worried about rejection.  But, realize this- most people feel the same way and are probably thinking the same thing.  The worst that can happen is someone says, no.  Ok.  It doesn't kill you.  You move on and find another person or group.  

5) Focus on building up a perspective on resilience.  

As we get older, step backs and knock downs can become more frequent.  Yes, they are discouraging and sometimes can drastically change our lives.  However, having a sense of resilience is critical to overcoming the setback and emerging more successfully.  Rather than taking the "woe is me" perspective, understand the challenges, learn new ways of doing things, and find other doors that have opened will help with adjusting back to life more smoothly.  I've taken care of many older adults over the course of my career and this one quality has been common among those who keep going on happily and successfully despite what sometimes can be devastating setbacks.  

6) Eat well & cut out the (most of the) crap.

This can (& probably will be) a whole blog unto itself.  

But, try to get a balanced diet as much as possible.  Eat the rainbow of fruits/vegetables daily.  Get your carbohydrates from "better" sources- the low glycemic index ones.  Seek out more plant-based sources of protein.  And if you eat meat, poultry, eggs, dairy products, or fish, make sure the portions are appropriate- they shouldn't be taking up the most space on your plate or in your bowl.  

If you live in the United States and eat a pretty well-balanced diet, you will be getting most of the vitamins & minerals your body needs.  You don't need additional vitamins or various supplements.  The only exception may be for certain specific medical conditions where they may be necessary- but ask and speak to your doctor about this.  

Get your fiber!  It's not only important for digestion and bowel function, but also has roles in helping with things like cholesterol, blood glucose, and even reducing the risk of certain cancers.  

Keep yourself hydrated- water makes up more than 2/3 of our body.  It's critical to the functioning of many of our cells and organs.  Speak with your doctor about how much is the best for you as it can be impacted by various medical conditions.  However, remember, coffee, juice, milk, soda, beer, wine, & liquor do NOT count as water...if anything, most of them can be dehydrating.

My policy is usually everything in moderation...so, as to the crap- hey, we're human.  You are allowed it once in a while. But, remember, once in a while does not equal all the time or in huge amounts.  An occasional trip to the fast food place or a piece of cake can be ok.  

7) Accept aging as a part of life, but don't be defined by it.  

This is a tough one.  We all like to think of ourselves as 30 or 40 all the time.  But, the reality is that we get older.  We may have to change the way we do things or the way we think about things.  However, if we accept it and incorporate some resilience along with the other tips in this blog, it can become a bit easier.  At the same time, you don't want to be defined by your age, and especially the negative stereotypes sometimes associated with it.  Show the world that aging does not mean resignation, inactivity, and senescence of the mind.  

At Geriatrics Planning & Solutions, Inc., I am happy to consult with you or a loved one to review your status and provide you guidance on some of these factors in more detail.  Call today for a consultation- the answers you need, on your time, in your home!