Sunny Health

Here is yet another reason to stay fit and slim.

In May this year, the UK Health Forum presented their research at the European Congress on Obesity in Liverpool, indicating that the risk of contracting dementia almost doubles with midlife obesity.

While no direct reason can be pinpointed for this link between obesity and dementia, it has been established by the French medical institute Inserm that obesity has a negative impact on memory and reasoning. Another theory suggests that proteins released by the fatty issue go into the bloodstream, and this affects cells in the brain.

Regardless, it is absolute that obesity takes a toll on health especially in old age. A healthy body means a healthy mind, and that is critical in the prevention of dementia. As Dr James Pickett, head of research at the Alzheimer's Society says, "The best way to reduce your risk of developing dementia is to eat a balanced diet, exercise regularly and maintain a healthy weight."

Losing weight and staying active get increasingly difficult as one gets older, but that should not deter senior citizens. It is never too late to start getting fit and healthy, and it doesn’t have to take a lot of perspiration and strain!

Manage Emotions

One tends to get sentimental and easily emotional when you get older. And often times, negative emotions may cause one to turn to comfort food. Binging is a common problem for people who are stressed and unhappy.

Make sure you get sufficient sleep, as one is more vulnerable to stress and unhappy emotions when tired. Even if it is difficult to fall asleep immediately, go to bed at an early hour (preferably by 11pm). Try relaxation techniques to help you eliminate your mind from worries and fall asleep, such as deep breathing, listening to soft music, or putting calming fragrances in your room. Get your eight glasses of water early in the day and refrain from drinking and eating after 8pm. This reduces the frequency that you’d need to empty your bladder at night.

Boredom breeds loneliness and depression, and eating ends up as a common past time to fill the gap. Find other healthier diversions that make you happy, such as going for a walk, reading a funny book or even taking a shower. Consider taking classes at the community centre or going on day trips organised by your Residential Committee. These are often affordably priced, and you get to make new friends while learning something new.

Always think moderation, not complete elimination, in consideration of your favourite food, and you’ll feel more positive about cutting back.

Appropriate Physical Activity

It is most effective to combine three types of exercises – aerobic exercise for strength and endurance (e.g. walking, aerobics), calisthenics (e.g. stretching, bending) for flexibility and weight training (e.g. lifting dumb bells) to boost strength.

Walking is one of the best exercises for senior citizens, as it is not too strenuous but is effective at strengthening your heart, lungs, vascular system, bones and muscles. Three days a week, walk for about 30 minutes to 1 hour each day, at a pace that is comfortable but brisk enough to make you breathe a little harder than usual and perspire.

Alternatively, 10,000 steps a day (about 8 kilometres) is quite sufficient to keep you fit.

Swimming is a great option for those who suffer from painful joints from arthritis. The water keeps you buoyant, lifting stress off your joints. Its only shortcoming is that it does not help you strengthen your bones.

Lifting weights (dumb bells or even bottles of water) builds muscles, and muscle tissue burns more calories than fat tissue does even in state of non-activity. As you get older, you lose muscle mass and the need for calories, so calorie intake for a young person will be in excess for an older person, and this means you put on weight more easily.

In addition, lifting weights help to build strength in muscles, allowing you to perform more strenuous tasks on your own. Nevertheless, weight lifting is tricky if you have not been doing it regularly. The key is to start off slow, at a lower frequency and low weight. Be sure to consult a professional trainer for guidance, especially if you have existing ailments.

As with any age group, have a balanced diet and vice-free lifestyle. Consult the doctor before attempting any weight loss medication or diet plan. Stay active and keep your mind and body well-occupied with meaningful activities. Dementia is never part and parcel of the ageing process even if age is indeed a risk factor. Don’t let it deprive you of the joy you deserve in your golden years.


Sources:
http://health.howstuffworks.com/wellness/aging/senior-health-lifestyle/lose-weight-senior1.htm
http://www.guardian.co.uk/society/2013/may/12/obesity-dementia-alzheimers-disease
http://www.bbc.co.uk/news/health-23159127