As you continue to age, your body goes through a normal process of change that will affect your physical, mental and emotional make-up.  The following information will outline what is considered the normal process of aging, what to expect and what you can do to maintain good health.

MY CARDIOVASCULAR SYSTEM

What to expect:  As you age, your heart rate becomes slightly slower and your heart may become larger.  The heart works harder to pump blood through blood vessels and arteries as they become stiffer.  This may lead to high blood pressure (called hypertension) and other related cardiovascular problems.

What you can do about it:  To adopt a “heart healthy” regimen and lifestyle:

• Daily physical activity: try walking, brisk or race walking, swimming, tennis or other sports-like activities you enjoy.  Regular and moderate exercise can help you maintain a healthy body weight, lower blood pressure and will lessen the extent of stiffening of the arteries.
• Healthy diet: eat vegetables, fruits, whole grains, high-fiber foods and lean sources of protein, such as fish.  Limit foods high in saturated fat and sodium.
• Do not smoke: smoking contributes to the hardening of arteries and increases the blood pressure and heart rate.
• Manage stress: stress can negatively affect the workings of the heart. Take steps to reduce stress; consult with your physician or health care professional.

MY BLADDER & URINARY TRACT

What to expect:  common to aging in place is a loss of bladder control (called urinary incontinence) of various levels.  Medical conditions such as diabetes might also contribute to incontinence.  For men, an enlarged prostate, and menopause for women are also key indicators and contributors to a loss of bladder control.

What you can do about it:  To maintain a healthy bladder and urinary tract:

• Visit the bathroom on a regular basis: urinate on a fairly regular schedule, such as every hour.  Then slowly extend the time between bathroom visits.  Do not drink excessive liquids in the evening; particularly before bedtime.
• Maintain a healthy weight: promote daily exercise and food nutrition to lose excess pounds if overweight.
• Do not smoke or use related tobacco products.
• Do Kegel exercises: tighten the pelvic floor muscles.  Hold the contraction for five seconds.  Then relax for five seconds.  Try four to six repetitions of this exercise.  Eventually, work up to keeping the muscles contracted for 10 seconds at a time.  Relax for 10 seconds between contractions.

As always, we advise all seniors and elderly adults to consult with a physician and/or health care professional regarding personal health conditions, nutritional, dietary and exercise programs.  Also, complete and post at home (i.e. on the refrigerator door, in the car, etc.) a First Response Personal Emergency Medical Data Form in the event local 911 EMS responders are called to your home.

To read more of this 5-part mini-blog series, go to Part 2 (MY DIGESTIVE SYSTEM); Part 3 (MY BONES, JOINTS & MUSCLES); Part 4 (MY EYES & EARS; MY TEETH and MY SKIN); and Part 5 (MY MEMORY; and MY SEXUALITY).

Vitamin D deficiency is when the level of vitamin D in the body is too low and can result in the loss or deterioration of the body’s bone density- causing bones to become too brittle and thin.  This can lead to serious hip fractures from fall accidents resulting in surgery, extended physical therapy, chronic ailment and sometimes death.

Causes of Vitamin D Deficiency

Especially for seniors and older adults (age 65+), vitamin D deficiency can occur more often than for any other age group.  Lack of sufficient levels of vitamin D and exposure to natural sunlight contributes to this condition.

Up to seventy percent of older adults (age 65+) maintain inadequate levels of vitamin D.  The elderly tend to have low vitamin D levels year round as they don’t reap the benefits of summer sun exposure like the general population.  Here are other factors that contribute to vitamin D deficiency in the elderly:

• Diminished intake to foods that contain vitamin D
• Tendency to avoid the sun and/or reside in locations where there is less access/exposure to the natural sun (i.e. assisted living day care facilities)
• Decreased ability to manufacture vitamin D due to changes in the skin composition
• Decreased memory which leads to failure to take vitamin D supplements as a regular regimen
• Intestinal absorption of vitamin D declines with the elderly as they age forward

Vitamin D Dosage – Recommended Dietary Allowance (RDA)

The recommended dietary allowance for seniors and the elderly is 800 IU per day (600 IU for adults).  To note, if an older adult has a problem with intestinal absorption of vitamin D as a result of surgery, celiac disease- please consult a primary physician or professional health care provider for recommended dosage. Also, to screen for vitamin D deficiency requires the testing of the blood level of 25-hydroxyvitamin D.

Fortified Foods & Supplements To Boost Vitamin D Deficiency

To meet the levels as described above for older adults, select fortified foods such as milk, yogurt and ‘fatty’ fish (i.e. salmon, tuna, halibut and trout).  Most importantly, schedule an annual wellness appointment and exam to consult with your physician or health care professional about your current diet and lifestyle and whether taking a vitamin supplement for older adults will be beneficial to bolstering your vitamin D level.