Aging is not a disease, as was once said – aging is a slow process of change and transformation within a lifetime. The transition from one stage of life to another is slow and gradual, with no fixed commitment to a specific calendrical age. When looking closely at the aging person, one can always see that the aging process is different for each person. Nevertheless, there are a number of different subdivisions and designations for the large and very heterogeneous age group of “older people”. It ranges from the active 65-year-old to the over 100-year-old.
So with which phase of life does old age begin?
In 1980, the World Health Organization (WHO) made the following subdivision:
| Age | Subdivision of the World Health Organization (WHO) |
|---|---|
| 51-60 years | aging people |
| 61-75 years | Older people |
| 76-90 years | old people |
| 91-100 years | very old people |
| over 100 years | Long-lived |
As we age, the body changes …
As we age, there is a reduction in sensory perception. We see, smell, hear and taste less well. The composition of the human body also changes: the water content and muscle mass decrease, and at the same time the proportion of fat mass is increased. This reduces the basal metabolic rate, which in turn results in lower energy requirements.
For example, a woman (doing light activities) between the ages of 25 and 51 consumes about 1900 kcal, while the same woman at the age of 65 and above consumes only 1600 kcal.
A healthy diet keeps you young
Unlike energy needs, nutrient needs are not diminished in old age, so care should be taken to maintain a high nutrient density in food intake. Therefore, the basics of a healthy diet in old age should be mainly the following foods:
- Plenty of vegetables, fruits, whole grain cereals,
- Dairy products, low-fat meat,
- Fish, poultry, eggs as well as
- Legumes and vegetable oils.
So the older you get, the more important it becomes to choose the right foods to eat every day.
Age healthily with sports and exercise
Another important factor in staying young for a long time and preventing disease is physical activity. It is the best prerequisite not only for maintaining body mass, but also for well-being and mobility in old age. Regular exercise contributes significantly to the preservation of muscles and strong bones. Conversely, the age-related decline in muscle mass and bone density is exacerbated when muscles are not used and inactivity occurs.
Some studies show that regular exercise has a positive effect on dementia (for example, Alzheimer’s disease), cardiovascular disease and osteoporosis. It is enough to go for a walk at least three times a week for about 30 minutes, swim, do the dance or ride the exercise bike, etc.
Conclusion
On the one hand, there are people who age relatively early, and on the other hand, there are those who age decidedly slowly. It always depends a bit on what you make of it yourself, because “There are aged youngsters and youthful oldsters”.