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Aging Well
Healthy and Happy at 100
If that’s your goal—and it’s a good one—start preparing now!
Many Americans are now living to be centenarians. But the quality of your life when you reach 100 often depends on choices you make today, according to a trio of geriatricians (specialists in aging) at Lehigh Valley Hospital and Health Network. “Longevity is about 30 percent genetics and 70 percent how well you take care of yourself,” says Francis Salerno, M.D.
Lay the groundwork by having a sense of purpose. “You want to wake up each morning with a goal and a plan to accomplish something, whether it’s visiting a friend, working on your model train, or improving your golf score,” says Brooks Betts, D.O.
Also key to successful aging is building a strong social network, says Glenn Kratzer, M.D.: “One way to make sure you still have friends at 100 is to befriend younger adults and children.” Get to know families in your neighborhood, at your place of worship and through volunteering. Heal any frayed connections with your siblings and children.
Physically, your top priorities are getting regular exercise (an hour a day), keeping your weight down, eating healthfully and quitting smoking. You probably already knew that. Here are some less familiar—but no less vital—strategies for a long and healthy old age…
Take care of your feet. It’s hard to get regular exercise if your feet hurt or feel numb due to poor circulation. Excess weight, tight shoes and high heels can ruin your feet.
Keep your bones strong with weight-bearing exercise and strength-training. Ask your doctor about a bone density scan. Osteoporosis is common in older men as well as women, and if it’s not detected and treated, the result can be a disabling fall.
Preserve your brain function. Reduce your risk for dementia with daily mental as well as physical exercise. For example: learn to dance or play an instrument, join a book group or take a Spanish class.
Give your skin some love. It’s the largest organ of the body and deserves coddling. Aging skin gets thinner and drier, so it’s more easily bruised and cracked (creating entry points for infection). Protect skin by moisturizing; drinking plenty of water; minimizing exposure to sun, wind and extremes of temperature; and getting regular skin cancer checkups.
Don’t forget your teeth. Besides brushing and flossing daily, see your dentist twice a year to help prevent gum disease (which is linked to heart problems) and loss of that pretty smile. Replacing teeth is costly.
Protect your vision and hearing. Have your eyes checked annually for glaucoma, macular degeneration, cataracts or changes in depth perception. Preserve your hearing by avoiding long exposure to very loud noise. If you’re having hearing problems, see a professional; it may be as simple as excess ear wax.
If you haven’t already, establish a relationship with a primary care physician. Someone familiar with your health history can be an invaluable ally as you get older.
Keep up with immunizations and screenings. Get an annual flu shot and a tetanus booster every 10 years. At age 65, get vaccinated for pneumonia and (if you’ve ever had chicken pox) for shingles. Screenings include mammograms, Pap tests, colonoscopies, prostate and breast exams, and blood pressure, cholesterol and blood sugar tests. n Think ahead. Keep your will current and prepare an advance directive for medical care. Make sure your family knows where these documents are.
Want to Know More about how to live to a healthy old age? Francis Salerno, M.D., has written a book on it, and we're giving away 10 free copies. To enter the drawing, call 610-402-CARE and tell us your best personal tip for healthy aging, or click here for the online form. But don't wait, the deadline for entries is Jan. 31.
Published from Healthy You Magazine, January-February 2008
This page last updated 2/12/08 04:08 PM
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