Enjoy and do what you love for as long as possible
To stay healthy at age 60 and beyond (or younger!), it is important to maintain six essential capabilities that are key to staying physically, mentally and intellectually fit. These tip sheets can help!
Memory
With age, more and more people complain of memory problems, often linked to the natural ageing of the brain. However, to maintain satisfactory performance, the brain must be regularly stimulated, just like a muscle.
What to do :
- Encourage social contact and activities (reading, board games, crossword puzzles, Sudoku, artistic activities, surfing the internet, etc.) that stimulate the brain.
- Encourage the person to stay active, get involved in associations, volunteer, etc.
- Engage in physical activity.
- Sleep well.
- Eat a balanced diet.
Regularly stimulating and challenging your brain helps you maintain your memory. Talk to your doctor if forgetfulness is interfering with your daily life.
Nutrition
Although appetite tends to decrease with age, nutritional needs remain constant or even increase for protein. In fact, insufficient protein intake can lead to muscle wasting and, in the long term, malnutrition. The body weakens, leading to a decrease in physical capacity and a decline in immune defences. Thus, at any age, diet is key to staying healthy and maintaining independence. Maintaining appetite also requires good oral health and regular physical activity.
What to do :
- Eat complete and balanced meals. Vary your diet as much as possible, eating everything in reasonable quantities.
- 3 to 4 meals a day are recommended to meet your nutritional needs: breakfast, lunch, dinner and, if necessary, a snack.
- Monitor your weight once a month. It is not normal to lose weight as you get older. Has your weight fluctuated by more than 2 to 3 kg? Tell your doctor and check your weight more often.
- Drink! It is recommended that you drink 1 to 1.5 litres of water per day. Drink throughout the day without waiting until you are thirsty.
- Visit the dentist once a year.
A sufficient protein intake and regular physical activity help maintain muscle mass, combat fatigue and ensuring a good quality of life.
Vision
Regular monitoring of vision and eyes is essential after the age of 65.
Why?
- To correct vision.
- To detect and treat age-related vision disorders (cataracts, AMD, glaucoma) and eyelid disorders as early as possible.
- To detect and treat eye complications associated with diseases (diabetes, high blood pressure, etc.) and complications related to certain medications.
Good vision allows continued reading, driving, appreciating the world and being independent. Make an appointment to see an ophthalmologist every year.
Hearing
Hearing naturally declines throughout life:. This is term medically presbycusis, comparable to presbyopia in vision. Some people experience hearing loss earlier and more rapidly than others. Presbycusis develops slowly and gradually, so the decline in your ability to hear may go unnoticed.
What to do :
- You can consult your GP and/or an ENT specialist to have a hearing test as soon as you experience hearing difficulties.
- Difficulty hearing during group conversations, meetings, at restaurants, or in noisy environments.
- There is a proven link between hearing and cognitive decline: taking care of your hearing also means taking care of your brain! Hearing properly means being able to communicate and maintain social connections.
hearWHO app (Androïd)
hearWHO app (Apple)
Psychology
With time and age come life's trials: the loss of loved ones, a pet, a gradual loss of independence, a change of living environment, a disruption of habits... These events can contribute to the onset of signs of depression. However, sadness is no more normal in an elderly person than in anyone else!
What to do :
- A healthy lifestyle is essential.
- Engage in physical activity.
- Maintaining social and/or family ties.
- Eat a sufficient and balanced diet.
- Maintain good sleep habits.
- Participate in group activities.
Are you feeling sad, depressed or hopeless? Do not hesitate to talk about it. Ask your loved ones or your doctor for help.
Mobility
Staying active is essential for maintaining good health. It is widely recognised that regular physical exercise helps prevent many diseases and improves well-being.
What to do :
- Walk for 30 minutes every day.
- Engage in short but regular activity: 10 to 15 minutes every day rather than 2 hours at the weekend. All physical activity counts: climbing stairs, gardening, doing household chores and daily tasks, cycling...
- With age, muscle mass decreases and so does strength, which increases the risk of falls. However, physical activity helps prevent falls.
- It is never too late to start exercising! Provided you find the right activity for you and build up gradually. Discuss it with your doctor!
- Please feel free to enquire at your pension fund, senior citizens' clubs, associations and town halls, which often offer themed workshops.