Healthy ageing…….. The eight R’s

By Deepa Marina Rasquinha
Dr Deepa Marina Rasquinha is presently employed as an assistant professor, department of Clinical Psychology, Manipal College of Health Profession (MCHP), Manipal Academy of Higher Education. She received her PhD in Psychology from Mangalore University for working in the area of Gerontology.
To submit your article / poem / short story to Daijiworld, please email it to news@daijiworld.com mentioning 'Article/poem submission for daijiworld' in the subject line. Please note the following:

  • The article / poem / short story should be original and previously unpublished in other websites except in the personal blog of the author. We will cross-check the originality of the article, and if found to be copied from another source in whole or in parts without appropriate acknowledgment, the submission will be rejected.
  • The author of the poem / article / short story should include a brief self-introduction limited to 500 characters and his/her recent picture (optional). Pictures relevant to the article may also be sent (optional), provided they are not bound by copyright. Travelogues should be sent along with relevant pictures not sourced from the Internet. Travelogues without relevant pictures will be rejected.
  • In case of a short story / article, the write-up should be at least one-and-a-half pages in word document in Times New Roman font 12 (or, about 700-800 words). Contributors are requested to keep their write-ups limited to a maximum of four pages. Longer write-ups may be sent in parts to publish in installments. Each installment should be sent within a week of the previous installment. A single poem sent for publication should be at least 3/4th of a page in length. Multiple short poems may be submitted for single publication.
  • All submissions should be in Microsoft Word format or text file. Pictures should not be larger than 1000 pixels in width, and of good resolution. Pictures should be attached separately in the mail and may be numbered if the author wants them to be placed in order.
  • Submission of the article / poem / short story does not automatically entail that it would be published. Daijiworld editors will examine each submission and decide on its acceptance/rejection purely based on merit.
  • Daijiworld reserves the right to edit the submission if necessary for grammar and spelling, without compromising on the author's tone and message.
  • Daijiworld reserves the right to reject submissions without prior notice. Mails/calls on the status of the submission will not be entertained. Contributors are requested to be patient.
  • The article / poem / short story should not be targeted directly or indirectly at any individual/group/community. Daijiworld will not assume responsibility for factual errors in the submission.
  • Once accepted, the article / poem / short story will be published as and when we have space. Publication may take up to four weeks from the date of submission of the write-up, depending on the number of submissions we receive. No author will be published twice in succession or twice within a fortnight.
  • Time-bound articles (example, on Mother's Day) should be sent at least a week in advance. Please specify the occasion as well as the date on which you would like it published while sending the write-up.

Aug 13, 2020

Each one of us aspires to live a long and healthy life. The environment we live in influences our behaviour, and exposure to risk. Thus a need arises for quality health and support. Every one of us can experience healthy ageing. Healthy Aging is developing the environments and opportunities that enable people to be and do what they value throughout their lives.

WHO defines Healthy ageing ‘as the process of developing and maintaining the functional ability that enables wellbeing in older age’. Functional ability is made up of the inner capacity of the individual, relevant environmental conditions, and the interaction between them. The inner capacity is influenced by factors like mental and physical behaviours, genes, age-related changes, and genetics. The Environment includes housing, community, transportation, attitudes, values, social facilities, assistive technologies, and the support system.

Elderly is an incredibly valuable resource for society and to continue being an active person in the society, elderly too without age discrimination should participate/engage and or get opportunities in activities boosting their physical, social and mental wellbeing. The decade from 2020 to 2030 is described by the United Nations as a 'Decade of healthy aging'. Older people are the main focus of this plan and also an aim to bring together civil society, governments, interdisciplinary professionals, international agencies, media, and private sectors to improve the lives of older people, their families, and communities. Through this article, I would like to mention the 8R’s as tips for healthy aging.

1. Regular exercise and physical activity: Exercising regularly and involving oneself in physical activities like walking with the pet, gardening, using stairs, and brisk walking increases stamina and improves health. Exercises help to prevent falls, reduces the risk of bone stiffening, and free movement of muscles. It can be an effective treatment for diseases like arthritis, heart ailments, diabetes, etc.

2. Routine checkups: Ageing itself is a challenge to be healthy, leading to increased doctor’s visits and need to care. With proper health check-up packages, physicians can detect the early signs of disease and help maintain the baseline and promote healthier aging. Other than the routine tests we undergo, depending on the gender there are additional tests that one needs to check. It’s also necessary that like the way we check our physical and functional health, due importance should also be given to our cognitive and emotional health.

3. Relax: Engaging in the activities of one’s interests can be relaxing. Sticking to the sleep schedule helps the elderly with insomnia. Some simple tips to be followed include avoid caffeine in the evening, keep the bedroom dark, turn off the cell phone, avoid naps more than 20 minutes during daytime, etc. Deep breathing and meditation can help ease stress, pain, and increase flexibility. Keeping a gratitude journal strengthens emotional resilience.

4. Rich nutritious diet: Many health issues are connected to overweight or obesity but being thinner is not healthier either. Dietary patterns influence the BMI, thus diet must include fibre-rich foods, low-fat dairy products, fruits, vegetables, and lean meat products. Supplements strictly prescribed by doctors like calcium, vitamin B6, B12, and D can be included. Intake of enough liquids is necessary not to get dehydrated.

5. Recreational activities: Well-planned recreations such as listening to music of interest, involving in art and craft, visiting old friends, playing board games, volunteering work, and engaging in old hobbies helps elderly utilize their leisure time, and improve their physical and psychological wellbeing.

6. Restrain from alcohol, smoking, and other addictions: Recent studies have shown that midlife and late-life smokers had a greater risk of developing dementia. Tobacco harmed daily functioning. (Michel et al, 2016). The positive effect of light to moderate alcohol consumption on longevity was completely rejected by a 6 year follow up Pianoro study. Systematic review and meta-analysis of longitudinal studies on alcohol consumption and healthy ageing revealed equivocal results. (Daskalopoulou, et al, 2018). However, it needs more research in this area.

7. Research on healthy ageing: Practitioners, professionals, and researchers must consider research addressing topics on the current needs of elderly, future challenges, and determinants of healthy ageing and interventions to improve healthy ageing trajectories. Studies can also emphasize on research priorities and gaps to improve health equity. Thus contributing to and learn from such a knowledge base.

8. Reverse approach: ‘We will not hold their hands; they will hold our hands’. One should not underestimate the elderly power only due to their age. The knowledge, skills, and experience they have should not be devalued. Important here is they should not be placed in the receiving end. They are an asset and guide for preserving the cultural and folk traditions, old values, and rituals.

I would also like to inform the readers that the Manipal Academy of Higher Education (MAHE) in May 2020 has launched the Centre for Studies on Healthy Ageing (CSHA) aiming to promote health and participation in old age. The centre also encourages young groups to age healthy and be independent.

 

 

 

Comment on this article

  • Helen Rodriguez, Pollibetta- Kodagu

    Fri, Aug 14 2020

    Congratulations!!!!!

    Very informative article,keep going.
    All the best for your upcoming articles!

    Agree

  • Vinutha prasad, Chickmaglur

    Fri, Aug 14 2020

    Nice article Deepa 👏👏...keep going with many more articles like this

    Agree

  • Br Dennis Rodrigues and Peter Rodrigues family., Kushalnagar, Kodagu ,Karnataka

    Fri, Aug 14 2020

    Congratulation Good article 👏

    Agree

  • Janet Dsouza, Mangalore

    Fri, Aug 14 2020

    Nice reading. Good information. Thank you Ms. Deepa M. Rasquinha for explaining so well. Keep writing.

    Agree

  • PATRICIA DSOUZA, Dubai

    Fri, Aug 14 2020

    Good article - It is a need of the 'R'

    Agree

  • Fernandes, Mangalore

    Thu, Aug 13 2020

    Good article. keep it up Deepa.

    Agree [1]

  • Premalatha Dcosta, Belthangady

    Thu, Aug 13 2020

    Good article Deepa
    Keep inspiring..

    Agree [3]

  • Mangalurian, Mangaluru

    Thu, Aug 13 2020

    A great article Ms Rasquinha. Thank you.

    Your article touches briefly upon the false belief entertained by many in our community that light to moderate alcohol consumption is beneficial. I was not aware that there have been studies that reject such notions.

    I hope you will provide a separate article in the future about the false belief just mentioned.

    In my opinion people should consume no alcohol whatsoever. Like smoking, it is a waste of money and harmful to health and well-being.

    The eight 'R's are worth paying attention to.

    Agree [2]

  • Rohan, Mangalore

    Thu, Aug 13 2020

    A very informative and unique topic. The first point regular exercise is the most important where everyone I have known including me are lagging. I am no expert but I also feel if there is a 9th point it would be activities that aid spiritual growth...

    Agree [2]


LEAVE A COMMENT

Title : Healthy ageing…….. The eight R’s


 
 
 
 

 
You have 2000 characters left.

Disclaimer:

Please write your correct name and email address. Kindly do not post any personal, abusive, defamatory, infringing, obscene, indecent, discriminatory or unlawful or similar comments. Daijiworld.com will not be responsible for any defamatory message posted under this article.

Please note that sending false messages to insult, defame, intimidate, mislead or deceive people or to intentionally cause public disorder is punishable under law. It is obligatory on Daijiworld to provide the IP address and other details of senders of such comments, to the authority concerned upon request.

Hence, sending offensive comments using daijiworld will be purely at your own risk, and in no way will Daijiworld.com be held responsible.


Security Validation

Enter the characters in the image