The 10 Most Common Age-Related Diseases In The US & 10 Tips For Staying Healthy
Want The Secret To Maintaining Vitality?
Unfortunately, there is no fountain of youth or magic potion to make you young forever. There are, however, lifestyle choices you can make to support healthy aging, longevity, and even help you fight off even the most devastating age-related diseases. So you know what you're up against, here are the 10 most common diseases older adults grapple with in the US and 10 strategies for staying healthy well into old age.
1. Hypertension
Hypertension, or high blood pressure, is when your heart pumps more blood than your arteries can handle. This leads to buildup in the arteries, heart attack, or stroke if not properly dealt with.
2. High Cholesterol
High cholesterol occurs when there's too much low-density lipoprotein or LDL in the body, clogging arteries. It affects nearly half of people over the age of 65.
3. Arthritis
Arthritis is caused by an inflammation of the joints, leading to pain and difficulty moving. About one in four adults in the US suffers from arthritis.
4. Diabetes
Diabetes happens when the body fails to produce or respond to insulin, resulting in high blood sugar levels in the body. Type 2 becomes more common as a person ages, but can be managed with proper diet and exercise.
5. Coronary Heart Disease
Coronary heart disease occurs when the arteries narrow or become blocked due to a buildup of plaque. This can lead to symptoms like chest pain and heart attack.
6. Chronic Kidney Disease
Chronic kidney disease occurs when the kidneys become damaged or stop working, resulting in fluids and waste building up in the body. This condition is usually caused by diabetes and high blood pressure.
7. Heart Failure
Heart failure is when the heart muscle doesn't pump blood as it should. This causes the body to not get adequate oxygen, causing fatigue, shortness of breath, and swelling.
8. Depression
Depression is a mood disorder characterized by long-lasting sadness. While it can affect people of all ages, it's very common in those over the age of 80, and can put you at risk of other chronic diseases.
9. Alzheimer’s Disease
Alzheimer's disease is a degenerative brain disorder that destroys memory and thinking skills and is the number one form of dementia. Early symptoms include memory loss and confusion.
10. Chronic Obstructive Pulmonary Disease
Chronic obstructive pulmonary disease is a long-term lung disease. Symptoms include chronic coughing, shortness of breath, and wheezing. It's caused by smoking, exposure to lung irritants, and genetics.
Now that we've covered the 10 most common age-related diseases, let's go over some of the best strategies for healthy aging.
1. Eat A Balanced Diet
Focus on following a healthy, balanced diet of fruits, vegetables, whole grains, and low-fat proteins to stave off age-related diseases. These foods are full of vitamins and other nutrients that support your body's functions.
2. Stay Active
Staying active supports strong muscles, bones, healthy body weight, mental health, and cognition. Find activities you enjoy doing and maintain regular exercise.
Wellness Gallery Catalyst Foundation on Pexels
3. Prioritize Sleep
Aim for seven to nine hours of sleep a night to support your cognition, memory, muscle repair, and overall well-being. Create a consistent sleep schedule and a relaxing bedtime routine for yourself.
4. Stay Mentally Active
Your brain is a muscle like any other: it needs to be exercised to stay strong. Reading, learning languages or instruments, or solving puzzles are just some ways you can continue to challenge yourself, maintaining cognitive function.
5. See Your Doctor Often
When you start getting up there in age, it's more important than ever to get regular medical check-ups. You're more susceptible to disease than when you were young, and you need to pay attention to warning signs and follow medical advice.
6. Stay Socially Active
Prioritizing time with friends, family, and your community isn't just about having fun. It helps ward off depression, stress, has proven cognitive benefits, and has even been tied to longer lifespans.
7. Listen To Your Body
Pay attention to any warning signs, like pain and stiffness in your body, and adjust your activity levels accordingly. It's important to stay active, but exercise shouldn't be a source of discomfort.
Centre for Ageing Better on Unsplash
8. Don't Smoke
We all know the negative effects of smoking by now. It accelerates aging by damaging the skin, increasing your risk of disease, and weakening bones.
9. Limit Alcohol
Alcohol isn't much better than cigarettes in how it contributes to aging. It's been linked to a variety of cancers and can cause mood disorders, cognitive decline, disrupt your sleep, and impair your immune system.
Sérgio Alves Santos on Unsplash
10. Do Something You Enjoy Every Day
Finding activities you like and doing them as frequently as possible isn't just for your enjoyment; it supports healthy aging. Research has found that it improves cognition, mood, longevity, and physical health.
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