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Planning for optimum health as we age is as important as planning for future financial needs. Some diseases such as Alzheimer’s and certain cancers continue to confound researchers, but many can be prevented or minimised with a healthy lifestyle and regular screening checks. Here are some of the main areas to think about in your health planning.
In NZ Pakeha adults, aged over 45, obesity and the metabolic syndrome (a combination of risk factors increasing the development of diabetes and cardiovascular disease) is comparable to the incidence of those things in North America – 20 percent of men and 14 percent of women. However, in the Maori and Pacific Island population it is more than 50 percent. NZ has been ranked the third fattest nation in the OECD. The best way to fight this is to increase exercise, reduce alcohol intake and eat less sugar and fat. In middle age as much of our food as possible should be fresh and naturally prepared (avoid things that come in tins, packets and bottles).
Arthritis affects nearly half of the older population – arthritis in our knees is the price we pay for walking upright! Prevent arthritis by avoiding overuse, doing steady regular exercise rather than weekend “spurts”, and keeping your weight down.
Osteoporosis is a problem in the over 50-year age group with over 80,000 osteoporosis fractures per year, mostly in females. The cost of treating these fractures and related complications is over $300 million annually. Osteoporosis in not part of normal ageing and can be prevented by a diet high in calcium (especially during teenage years, in pregnancy and when postmenopausal) doing weight bearing exercise, maintaining a healthy body weight, not smoking, having a moderate alcohol and salt intake and balancing sun exposure for manufacturing vitamin D against the risk of skin cancer. Those who avoid sun exposure totally and the elderly confined to their homes should take vitamin D supplements.
The risk for developing cancer increases with age but breast, cervical and bowel cancer can be screened for in NZ. Lung cancer is the biggest cause of cancer death in NZ so let us aim for a smoke free NZ by 2025!
Cardiovascular disease is the leading cause of death in NZ, accounting for a third of all deaths annually. The prevention is simple: exercise more, eat the right food and don’t smoke. High blood pressure needs to be controlled to reduce the risk of stroke and heart attack.
Age related eye disease leading to vision loss such as macular degeneration, cataract, diabetic retinopathy, and glaucoma can affect 1 in 7 older New Zealanders. The risk of macular degeneration can be reduced by eating a diet high in antioxidants and taking vitamin supplements for eye health (consult your optometrist for more information).
Memory loss in old age is not inevitable. The same things that keep your heart healthy will also keep your brain healthy – do regular exercise. Keep mentally active, join a book club, keep up with current events, engage in stimulating conversations and do crossword puzzles or Sudoku.
Many find it important to nurture their spiritual side as they get older and face mortality. Figure out what you need to make you happy and make strategic decisions about how you want to live your life.
by Dr Ruth Alberts
