Ageing Well

Article contributed by:

Raffles Medical Group

 

Ageing is something that’s inevitable.  However, that does not mean that you will definitely become disabled, forgotten and unwanted.  As we age, it is important for us to maintain good health in order to enjoy our winter years.  Otherwise, dreary days lie ahead.
 

On this page: ► Screen regularly ► Engage actively ► Network socially ► Intervene early	► Observe carefully ► Read up frequently ► Supplement adequately

 
“Many of the diseases that result in premature death and disability are preventable and modifiable,” shares Dr Carol Tan, Specialist in Geriatrics, Raffles Internal Medicine Centre.
 
According to the MOH website (Singapore Burden of Diseases Study 2004), the top diseases that affect Singaporeans aged 30 to 63 years of age include cardiovascular diseases (20%), cancers (18%), mental disorders (11%), diabetes and neurological and sense disorders (11%) and musculoskeletal (bones and joints) (5%).
 
Life expectancy is increasing due to the availability of better healthcare, economic and social advances.  Singaporean men are expected to live 78.2 years, and ladies, 82.9 years.  “Though age is associated with a higher risk of disability and disease,” says Dr Tan, “age is definitely not equivalent to disability and diseases.”

 
Here are seven tips to help you live well using the acronym SENIORS.

 

Screen regularly

Prevention is better than cure.  We all know that but abiding by that age old adage is another thing altogether.  Many seniors are worried that they may uncover diseases and disabilities when they undergo screening.  Yet screening is what could help you prevent and modify many of the diseases that bring about premature death and disability.  Dr Emily Pwee, Family Physician at Raffles HealthScreeners, recommends the following tests for those above 40 years old.
 

Screening tests	Frequency
Blood pressure	Annually
BMI	Annually
Osteoporosis	Post menopausal every two to five years or one to two years if results show osteopenia
Cholesterol	Annually
Diabetes mellitus	Annually
Colorectal cancer	Stool test annually, Colonoscopy every 10 years
Cervical cancer	Once every three years
Breast cancer	Mammogram every year; ladies over 50 once every two years
Heart disease	Once every three years
Prostate cancer	Men above 50 years should screen once every two to four years depending on results

Return to Top

 

Engage actively
Ageing does not necessarily mean slowing down in your activities.  Rather, take this time to stay active and engage in hobbies you never had time for when you were young.  Pick up an instrument, singing lessons, dance classes such as line-dancing or a third language.  It may open the door to a whole new world for you.
 
Exercise can help you maintain your strength and agility, boast your mental health and even diminish chronic pain.  Choose the right exercises to suit your health status.

 

Return to Top

 
Network socially

As you age, you may find your network of friends dwindling due to retirement, illness, deaths and moves. However, that doesn’t mean you have to grow old cranky and alone. According to Dr Lim Yun Chin, Specialist in Psychiatry at Raffles Counselling Centre, “Having people you can turn to for company and support is a buffer against depression, disability, hardship and loss.”
 
So consider these tips from Dr Lim, “Make new friends in this new season in your life. Connect regularly with family and friends. Consider volunteering to give back to the community and, at the same time, strengthen social bonds and meet others.”

 

Return to Top

 
Intervene early

If you have been smoking, it’s time to quit.  If you’ve been eating that oily char kway tiao for the tenth time this week, make changes to your diet.  If the last time you exercised was in your teens, get active today.  Rather than waiting for your worries to escalate to something serious, you should do something to improve your lifestyle habits now.
 
Healthy eating is definitely the way to go, as it maintains your energy and health at a time when you have decreased metabolism, changes in taste and smell, and slower digestion.  Senior Dietitian Ms Nehal Kamdar at Raffles Internal Medicine Centre advises paying attention to your meals and ensuring they are well-balanced.
 
This means it should include foods from all the food groups in the food pyramid, such as carbohydrates, proteins, fruits and vegetables.  Last but not least, take adequate amounts of fibre and liquids to prevent constipation.  To make your meals more enjoyable, make an effort to make your foods appetising and enjoy it with friends or family.

 

Return to Top

 
Observe carefully

No one knows your body as well as you do.  Should you feel unwell, seek medical attention early.  “Difficulty in keeping up with daily routines may be an early sign that your body needs some attention.   It may be shortness of breath or loss of usual energy.  Weight loss without effort is also a common sign that something is amiss.” shares Dr Pwee.
 
If you have chronic conditions (e.g. hypertension, diabetes, etc), you should pay even more attention to your body, and look out for any out of the norm signs and symptoms.  By managing your chronic conditions well with the help of your doctor, you can improve your quality of life in the long run.
 

Know your family history as well. Some conditions do run in the family. So get to know your family health history.

 

Return to Top

 
Read up frequently
Knowledge is power and ignorance is really not bliss.  Do something new each day and keep your brain as active as your body.  An active brain and creative mind may help to prevent cognitive decline and memory problems.

 

Return to Top

 
Supplement adequately

The importance of a well-balanced diet cannot be ignored especially in your senior years.  This is because your body’s ability to absorb nutrients diminishes and you lose appetite.  “To help bridge the nutritional gap, dietary supplements can be taken,” says Ms Kamdar. To avoid adding more pills than necessary, you should consult your doctor or dietitian on suitable supplements for you.
 
A final word of advice from Dr Tan, “It’s never too young to start.  For maximum benefit, active ageing should start in your 40s, before any of the conditions and diseases start.”

 

Return to Top

 

Article contributed by:
Raffles Medical Group

Dated: December 2011

 

 

Back to Table of Contents