Poor diet,
excessive alcohol
And lounging in the comfort of our mental and physical achievements; we understand that certain habits can be more destructive to our well-being than others.

Lately, two additional factors have been incorporated into our comprehension of aging: social connections and attitudes.
Loneliness
is now recognized as lethal, yet our approach remains equally deadly.
ageing
.

Dr Lucy Pollock, an NHS Consultant Geriatrician with three decades of experience caring for elderly patients, has often observed the contrast between individuals who maintain an optimistic outlook and those who do not.

“People who have a positive self-image perform better and feel happier. The mindset is crucial. When you believe you’re spent and depleted, your actions often align with this belief,” explains Dr. Pollock, who in her latest publication states:
The Golden Rule
explores the adjustments we can implement immediately to aid our well-being as we grow older.

How then can we steer clear of the traps associated with getting older?

“Indeed, luck has its role,” remarks Dr. Pollock. “However, I believe striking a balance between acknowledging that aging is unavoidable and understanding that numerous actions can be taken to improve our wellbeing influences the likelihood of aging gracefully.” Below are some frequent challenges she points out:

Coming up with reasons to avoid tasks

Social anxiety tends to grow as we get older. Nonetheless, each time we choose to stay home instead of going out, our world becomes smaller.

Dr. Pollock often sees elderly individuals opting out of various activities, including vacations or outings with friends. “It could be as straightforward as attending a play or a concert. People tend to say, ‘I doubt I’ll manage that. The place might get too packed, and finding parking will be tough.’ Instead of simply choosing to go ahead, they come up with reasons why they shouldn’t.”

Research has connected a longer, healthier life with regular social interaction. Do not allow worries over parking to prevent you from engaging socially. Be pragmatic instead. “It may be necessary to scout out your parking options beforehand, yet rest assured that finding a spot won’t be impossible.”

Not befriending the young

‘Things were different in my day’ serves as a clichéd pitfall for each new generation. According to Dr Pollock, dwelling on the past rather than participating in the present and future poses significant risks of aging mentally.

“As she points out, this dynamic can be seen when interacting with younger individuals. It’s important to recognize that you have extensive experience, yet at the same time, you shouldn’t impose your insights upon them.”

Especially as
Interactions between different generations have been associated with better health and overall well-being.
For people of all ages.

It’s an observation I make daily in my clinic and hospital rooms. Patients who can share updates about their grandchildren or receive visits from them tend to brighten up and become far more involved.

According to Dr. Pollock, an essential trait for maintaining a strong friendship with younger individuals is being able to listen effectively.

That’s truly an exceptional ability as one gets older—to be curious about the youth and show kindness toward them. Being supportive and engaged with their activities is quite significant.

Sitting on your money

Upon entering retirement, according to ONS statistics, one in every four retirees in Britain has become a millionaire. Deciding what to do with such riches can truly pose a dilemma.

Based on Dr Pollock’s observations, there are genuine well-being advantages to engaging in philanthropy. Research indicates that people who contribute to charitable initiatives often feel a heightened sense of purpose and satisfaction, which can enhance their psychological wellness positively.

A friend I met mentioned to me, “I prefer giving with a warm heart instead of a cold one.”

At the same time, an elderly woman remarked to her, “I don’t wish to be the wealthiest person in the cemetery.” “She derived great joy from giving away money,” explains Dr. Pollock.

If you plan to leave money to charity through your will, consider getting involved now in deciding how your funds should be used. It particularly uplifts her when elderly patients she cares for have supported initiatives led by younger individuals.

Clearly, not everybody can manage this. Some elderly individuals are quite concerned about their financial situation and the expenses related to care. However, there are retirees who have saved up money but haven’t yet passed it along since they’d feel content supporting others as well.

Taking too many pills

Relying excessively on medications might adversely affect your well-being, paradoxically enough. “Humans have always had an affinity for pills. We prefer instant solutions,” explains Dr Pollock. Nevertheless, statistics show that up to 10 percent, and potentially as high as 20 percent, of hospitalizations among individuals aged 85 and older stem from issues with their medicines.

Certain medication categories, like antihistamines and pills designed for an overactive bladder, may not benefit your cognitive health if used continuously. Growing scientific evidence indicates that anticholinergic medications disrupt receptors known as acetylcholine which are crucial in your brain. Over time, this interference can
raise your chances of developing dementia
.

Dr. Pollock suggests checking the anticholinergic burden scale for the medications you’re currently using to assess their scores. We often overlook how long we’ve been on these drugs. Their adverse impacts tend to develop subtly and gradually accumulate over several years.

Monitoring your symptoms is crucial as well. For instance, “Overactive bladder medications work effectively for only one person out of nine. This implies that eight individuals out of every nine do not gain any advantage from using them; however, since these patients aren’t tracking their symptoms, they believe stopping the treatment could make things worse.”

Doctor Pollock recommends discussing with your physician the possibility of going on a medication break and halting intake for several weeks or months to observe if you notice any changes.

“There’s an excellent framework that you can use with any medication or surgical procedure known as BRAN,” she clarifies. B represents Benefits. R signifies Risks. “Make sure to scrutinize the fine print,” advises Dr. Pollock. A denotes Alternatives, and lastly, N stands for No Action. Consider what occurs when you opt for no intervention at all.

Blood pressure medications serve well to illustrate the concept of BRAN. “These drugs might not cause direct harm, yet alternative methods such as increasing physical activity and cutting back on alcohol can effectively lower your blood pressure. These alternatives offer additional advantages since they help improve fitness levels, promote weight loss, and enhance overall wellbeing simultaneously. Many individuals find this multifaceted approach preferable over relying solely on medication.”

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Focusing intensely on your collection of health issues

When Dr. Pollock recently inquired about her mother, an acquaintance responded, “Her issues aren’t as significant as she would like them to be.”

We can all find humor in the typical hypochondriac, yet a
recent Swedish study
discovered that individuals suffering from what is currently known as illness anxiety disorder might have a shorter lifespan compared to others. Dr. Pollock has dealt with numerous patients who exhibit behaviors she refers to as an ‘organ recital’. “What organ am I supposed to get wrong next?” she quips.

Apart from anxiety, one reason individuals may fixate on their personal well-being is due to the absence of other significant events in their lives to focus on. “Distraction proves helpful when handling small ailments,” explains Dr. Pollock.

The pain intensifies around 3 am when there’s nothing else to occupy one’s mind – this is also true for feelings of sadness and worry. “This holds true regardless of age. Therefore, keeping up with hobbies and developing interests outside of personal health issues can be quite significant.”

Certainly, not everybody looks forward to getting sick. Quite the opposite.

Many of my patients battle multiple health issues simultaneously, yet they face life with remarkable bravery. Keeping an interest in others proves helpful!

Moving to a bungalow

The impact of one’s living environment on their health deterioration was explored in a 2018 Japanese study. This research followed over 6,000 individuals aged 65 and above residing in different types of homes: single-story houses, residences accessible via elevators, or those with staircases, throughout a period of three years.

The findings, reported in the journal BMC Geriatrics, indicated that having staircases at home seemed to aid in slowing down age-related physical deterioration.

Climbing stairs effectively builds and firms up your leg muscles. It maintains the suppleness of your leg arteries, facilitating smoother blood circulation. Enhanced blood movement in your lower limbs contributes to a healthier cardiovascular system and overall well-being.

Although individuals relocate to bungalows for various reasons, one significant factor contributing to loss of muscle mass (often referred to as bungalow legs) and a shift toward a less active routine may be the reduction in regular physical activity.

“Dr. Pollock shares, ‘My mother staunchly opposed getting a stairlift until the last days of her life. The stairs turned into a significant challenge for her. She had to climb them extremely gradually—only once per day. Yet, she managed to tackle this daily task right up till nearly the end.’”

Although bungalows may be more convenient for elderly individuals in their later years, especially following extended hospitalizations, she advises: “If you choose to relocate to a bungalow when you’re still capable of managing stairs, look for alternative ways to keep those muscles strong.”

This issue stems from a broader tendency of avoiding the stairs whenever possible. “Nowadays, you notice many individuals opting for the elevator just to ascend two or three floors. It makes you wonder, ‘Come on, why not take the stairs?’”

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Being a tech Luddite

Much effort goes into lamenting the drawbacks of smartphones. Nevertheless, these devices also offer benefits such as enhanced social connectivity and personal autonomy.

A recent study from Age UK revealed that 33 percent of individuals in the UK who are 65 years old and above do not own a smartphone, with approximately 2.3 million avoiding internet usage altogether. According to Dr. Pollock, rejecting technological advancements is unwise. Besides leading to isolation, acquiring new abilities plays an essential role in maintaining sharp mental faculties.

Adopt technology and try using FaceTime to stay connected with your grandchildren as they travel,” advises Pollock. “I believe there’s nothing to gain from resisting progress.

Choosing not to wear a hearing aid

Protesting against the fading of your abilities could imply you’re hesitant about getting a hearing aid, yet in this scenario, you’d essentially be sabotaging yourself.

Poor hearing has been linked to cognitive decline,” says Dr Pollock. “It’s something within our control that can enhance your likelihood of avoiding dementia.

When you’re missing out on conversations, it often means you’ve tuned them out. Hearing impairment can result in the parts of your brain responsible for processing sound and speech having to exert more effort to comprehend noises. This extra strain could cause alterations in the brain that impact memory and cognitive functions.

If your hearing isn’t great and your loved ones have mentioned it, consider getting a hearing aid. “There’s no need to invest heavily in an expensive model; you can find a good quality NHS hearing aid nowadays.”

Resting too much

Watch out for the chair. Seating yourself can be a guaranteed method to speed up the aging process.

Having the ability to rise from a chair is fundamentally crucial for sustaining an independent lifestyle.

You should rise from your seat every 20 minutes. When watching television, this aligns with each commercial break. Avoid mechanically hitting ‘next episode’.”

Don’t worry about getting winded. I often hear from people who say they avoid walking quickly or jogging because it makes them short of breath. However, that’s exactly what you should aim for!

If you have an existing heart condition, it’s important to find out your safe exercise limits. However, “engaging in physical activity that leaves you somewhat short of breath is generally highly beneficial for most individuals,” according to Dr Pollock.

Hoping the physio will perform wonders

Slips and falls, although frequent, can undermine one’s self-assurance. As mentioned earlier, engaging in proactive rehabilitation is crucial; however, this should not depend on consistently visiting your physician or physical therapist.

“What the physiotherapist does is inform you about the necessary exercises, and you proceed to carry out those tasks independently,” explains Dr. Pollock. She has come across individuals who anticipate having continuous sessions with their therapists to complete rehabilitation.

It ultimately boils down to people hoping for a magical solution that will enhance their strength and improve their balance. Unfortunately, achieving this relies on yourself.

Carry out your physical therapy and exercises to boost your strength. Invest in a walking stick and begin moving once more. This is truly crucial.

Accepting that you’re frail

The primary reason for frailty is the age-related reduction in muscle mass. Dr. Pollock often encounters patients who believe that once this equilibrium has shifted, it cannot be changed. “However, that notion isn’t accurate,” she explains. “Extensive research demonstrates that elderly individuals have the potential to enhance their muscular power.”

The evidence indicates that you can reverse a state known as pre-frailty. “This involves a mix of walking, sitting on a chair, and alternately raising one leg after another while holding a liter of milk in each hand and extending them upwards individually,” explains Dr. Pollock.

Boosting protein consumption can aid in improving grip strength and bone mineral density. As Dr Pollock highlights, minor adjustments, similar to those recommended by Dr Michael Moseley, can lead to significant improvements. “This impact grows even more substantial when these modifications become part of your daily routine.”

She performs 20 squats as she brushes her teeth. “My daughter refers to these as ‘simultaneous workouts.’ Exercises you can do whilst waiting for the water to heat up.”

Balancing on a single leg with closed eyes. “Through practice, you can enhance your equilibrium. It’s not only about keeping it steady, but also making it progressively better.”

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