By Pharm. Luke Adeeko
“Age gracefully” is a common birthday wish for seniors and the elderly. However, many who send these wishes do not fully understand what it takes to age gracefully. Becoming a senior and ageing gracefully presupposes maintaining good physical, mental, and emotional health as the years pass. Staying healthy, fit, and independent as an older adult requires making certain lifestyle adjustments, even from an early age. These changes are essential in helping individuals maintain a healthy lifestyle.
As we advance in age, most people’s internal organs weaken or become damaged, necessitating regular check-ups for early detection and management of potential health issues.
Additionally, our body’s defence mechanisms decline, making older adults more susceptible to illness, with longer recovery periods. Bones and joints also weaken, which can lead to mobility challenges in some cases.
Many seniors experience difficulties with achieving adequate and regular sleep, which has been medically and scientifically proven to negatively impact overall health and well-being—physically, mentally, and emotionally.
The good news is that many health challenges in older age—whether physical, mental, or emotional—can be mitigated or even reversed through lifestyle changes. In most cases, this requires discipline and determination. Some recommended lifestyle adjustments include the following:
A conscious effort to lose or manage weight. Being overweight or obese can negatively affect the proper functioning of vital internal organs and jeopardise the idea of ageing gracefully.
A commitment to healthy eating habits, including being mindful of what and when we eat and drink.
Engaging in regular and consistent exercise to strengthen bones and joints, ensuring pain-free and independent movement.
Establishing and maintaining a consistent sleep schedule to promote adequate, high-quality rest, essential for physical, mental, and emotional well-being.
Attending regular health check-ups to monitor and strengthen overall well-being, particularly as the body’s defence mechanisms weaken with age.
The importance of quality sleep in ageing
As we age, our circadian rhythm shifts, which can negatively impact sleep quality. Sleep is essential for energy conservation, body recovery, memory retention, emotional regulation, and hormone secretion.
To achieve optimal sleep, it is important to maintain a consistent sleep and wake schedule. Research from the Mayo Clinic and Stanford University suggests that the optimal bedtime for older adults is between 9:00 and 10:00 pm, as it provides the following benefits:
Adequate sleep duration – between 7 and 9 hours per night.
Improved physical recovery – including tissue growth and repair, which primarily occurs during deep sleep. The deeper the sleep, the better the body’s recovery, reducing chronic health risks.
Enhanced mental recovery – sleep plays a crucial role in learning, concentration, and reducing irritability by clearing toxins from the brain.
Better overall restfulness – ensuring that at least 90% of total sleep time is actually spent asleep. Consistent sleep patterns contribute to physical and mental stability while reducing the risk of depression, anxiety, and stress.
Tips for improving sleep quality
To improve both the length and quality of sleep, consider the following strategies:
Avoid heavy meals close to bedtime.
Avoid caffeine in the evening.
Reduce screen time—turn off computers and phones 30 minutes to an hour before bed.
Engage in relaxing activities before sleep, such as reading, light stretching, or yoga.
Dim the lights before bedtime to signal to the body that it is time to wind down.
In conclusion, as we age, our bodies undergo inevitable changes beyond our control. While we cannot stop the ageing process, we can take proactive steps to ensure we age gracefully.
