The Indian population (1.27 billion at present) is projected to overtake that of China in another 10 years, with more births and steadily climbing life expectancy (65 years at present). Between 2000 and 2050, the total population will increase by around 60 per cent but the number of senior citizens (that is, people above the age of 60) will increase by a mind boggling 360 per cent. At that time, they will comprise 20 per cent of the total population. This group is likely to be “feminised” as women tend to outlive men. Also, 70 per cent of the women in that age group would have lost their husbands, whereas only 30 per cent of the men would have lost their wives. Some of these men may remarry, but the majority of women remain single.
Many of these old men and women lose their independence and liberty. They are told (often out of kindness) to take rest, relax, watch television and not venture out on to unsafe roads. They may lose control of their resources and suffer neglect or abuse, even though the government has declared that any Indian citizen over the age of 60 is entitled to maintenance from their children. That is all very well in theory but newspapers are inundated with horror stories of abuse, neglect, starvation and even murder.
It is a fact that our health deteriorates as we age. “Slowing down” seems a normal process with decline in cognitive skills, muscle strength, and endurance. Finally, the elderly become dependent on caregivers physically and financially. We cannot totally halt this process but it can be slowed down if unhealthy and dangerous behaviour and habits are curtailed while we are still young and fit.
Smoking is one of the biggest offenders. It is responsible for bone loss, breathing difficulties, early dementia, heart failure and cancer. No one really likes to look after a wheezy, breathless elder who can barely move around the house. It is a habit that needs to be stopped (not reduced) as soon as possible.
Drinking is a double-edged sword, especially as you get older. The drinkers argue that moderate drinking, that is, one drink a day for women or two drinks a day for men, (one drink means 12 fluid ounces of beer, five fluid ounces of wine and 1.5 fluid ounces of 80 per cent proof spirits) has health benefits. It has been credited with a reduction in the risk of getting a heart attack or stroke. It may prevent formation of gallstones and delay diabetes.
It may be of benefit in older adults who already have high cholesterol or are at risk for heart disease. Doctors, on the other hand, feel that drinking does not have positive effects for everyone. It can lead to addiction and abuse. Long-term drinking can damage the heart, liver, brain and nervous system. It can lead to personality change. Since the jury is still out, if you do drink do so in moderation and have a day off a week. If you don’t drink, please don’t start.
A balanced diet goes a long way towards preserving health. Proteins, fats and carbohydrates should be eaten with four helpings of fruits and vegetables a day. This will keep muscles and bones healthy, prevent constipation, and provide roughage, fibre, vitamins, trace elements and disease fighting anti-oxidants.
Regular habits, with at least seven hours of sleep, keeps the brain functioning like a well-oiled machine and gives it enough time to recuperate. As the messages travel again and again through the same internal circuits, the transmission and execution become efficient. The unused areas of the brain tend to atrophy. To prevent this from happening, they need stimulation. Learning a new skill like chess, dancing or music can do this. This may not be possible if a person is house bound and unable to attend a class or a social group. Religious books are usually always available in the house. Committing parts of it to memory and then trying to recall it or learning poetry are excellent ways to stimulate the brain. Crossword puzzles and Sudoku also accomplish this, but then again books need to be provided.
The benefits of physical exercise are immeasurable. Regular aerobic activity such as walking, running, jogging, swimming for an hour a day builds muscle and bone strength. This in turn helps balance and that prevents falls and fractures. It also prevents cognitive decline.
We owe it to our children to give up unhealthy lifestyles and become physically and mentally fit. That way, we are unlikely to become elderly burdens financially and emotionally.
Dr Gita Mathai is a paediatrician with a family practice at Vellore. Questions on health issues may be emailed to her at yourhealthgm@yahoo.co.in
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