The pandemic has shortened many valuable lives, especially among the elderly. Otherwise, it’s no wonder to be over 60 and even 70 years old. On April 7th, as the whole world celebrated World Health Day, an estimate of the life expectancy of Indians came out. Current life expectancy for India in 2021 is 69.96 years, an increase of 0.33% from 2020; life expectancy for India in 2020 was 69.73 years, an increase of 0.33% from 2019, and life expectancy for India in 2019 was 69.50 years, which is an increase of 0.33% from 2018 . India’s life expectancy is below the global average life expectancy of 72.81 years. This projection comes from SRS (Sample Registration System) -based abbreviated life tables (2014-18) of the Register General and Census Commissioner of the Government of India. This report is presented up to the age group 85 plus to adequately reflect the death rate.
Physical aging is a natural phenomenon, and it is the most sensible decision to dedicate yourself fully to your life and live the best way possible each day. Those of us who have luckily been spared the pandemic and have managed to keep the ailments at bay and lead healthy lives may of course be tempted to live longer to see our karma (good deeds) come to fruition if not for other reasons. If they have already passed 70, it is time to be more careful while those under 70 should live their years preparing for the critical years between 70 and 79.
Aging is a challenge for every living organism and human longevity is a complex phenotype. With increasing life expectancy, the long-term maintenance of health, functionality and well-being in old age has become an essential goal. To improve our understanding of how aging works, it can be beneficial to analyze the phenotype of centenarians, perhaps one of the best examples of successful aging. Healthy aging involves the interaction between genes, the environment and lifestyle factors, particularly diet.
One challenge in the area of healthy aging is to identify specific nutritional components as well as nutritional patterns that protect against age-related diseases. Nutritional patterns are mainly defined to assess eating behavior and to relate food intake to disease or health outcomes. Although severe disabilities appear to be decreasing in those over 60, the prevalence of chronic diseases, particularly those related to diet and lifestyle, appears to be increasing. Healthy centenarians are “expert survivors” who can teach important lessons, particularly about the most changeable lifestyle factor: diet. It must be stressed, however, that several lines of evidence suggest that the genetic contribution to healthy life expectancy may be greater in populations with exceptional longevity than in the general population.
The 10 years between the ages of 70 and 79 are crucial for a long life. Israeli scientists have found that people between the ages of 70 and 79 have around two health problems a month. Surprisingly, the health of 80 to 89 year olds is just as stable as that of 60 to 69 year olds. 70-79 years is a dangerous time. During this time, various organs rapidly decline. It is a common period of various age-related diseases and is often prone to hyperlipemia, atherosclerosis, high blood pressure, and diabetes. From the age of 80, these diseases will recede and mental and physical health may return to the levels of 60-69 year olds. Older people between the ages of 70 and 79 are recommended to follow the health tips listed below on a daily basis.
1. Start the day with a glass of water. Water is “the best and cheapest health drink”. On these three occasions a day, a glass of water must be drunk without exception: the first glass after getting up on an empty stomach. We lose a lot of water through our invisible sweating and our urine secretion during sleep. Even if we don’t feel thirsty after getting up, the body fluids are still thick due to lack of water. The second cup of water should be taken after training. Proper amount of exercise is one of the cornerstones of longevity, especially for the elderly, and more attention should be paid to effective and sensible exercise. However, after exercising, special attention should be paid to topping up with water. During exercise, sweat removes electrolytes and uses more energy. If we’re not careful, it is prone to hypoglycemia and even syncope after exercise. Therefore, after the exercise, the elderly are advised to drink water, to which a small pinch of salt and sugar can be added and dissolved at will. A third cup or glass of water should be taken at bedtime. When people sleep, sweat glands still drain water. If the body water is reduced too much, the blood viscosity increases. Having a cup of water before bed can effectively reduce blood viscosity and even slow the onset of aging. It also helps against angina, myocardial infarction and other diseases.
2. Have a bowl of porridge for breakfast, even if you feel sick. Wang Shixiong, a famous doctor in the Qing Dynasty, called porridge “the world’s first supplement” in his book. China Daily Online published a 14-year Harvard University study of 100,000 people. It found that a bowl of about 28 grams of whole grain cereal porridge per day can lower mortality by 9% and reduce the risk of cardiovascular disease. Each volunteer was in good physical shape when they took part in the study in 1984, but more than 26,000 volunteers had died in the 2010 feedback survey. It found that those volunteers who regularly ate whole grains such as porridge, brown rice, corn, and buckwheat appeared to have avoided most diseases, particularly heart disease.
3. Drink a cup of milk and an egg almost every day. Milk is known as “white blood” and is so for the human body as well. Its nutritional value is known to be high in calcium, fat, and protein. The recommended daily dose of milk and dairy products is 300 grams. Supplement your daily diet with an egg. Eggs are considered to be the most suitable food for human consumption. The body’s absorption rate of egg protein can be up to 98%.
4. An apple and an onion a day keep the disease away. Modern research suggests that apples lower cholesterol, lose weight, prevent cancer, prevent aging, improve memory, and make the skin smooth and soft. The health benefits of different colored apples are different: red apples act to lower blood lipids and soften blood vessels; Green apple has liver nourishing and detoxifying properties and can fight depression, so it is more suitable for young people to eat, and yellow apples have a good effect on protecting eyesight. The onion is very high in nutritional value and has many functions including lowering blood sugar, lowering cholesterol, preventing cancer, protecting cardiovascular and cerebrovascular diseases. It’s also antibacterial, prevents colds, and supplements calcium for bones. Eat onions at least three to four times a week.
5. Eat a piece of fish every day. Chinese nutritionists have warned that “eating” four legs “is worse than eating” two legs “; eating” two legs “is worse than eating” legless “. “Four legs” mainly refers to pigs, cattle and mutton. Eating too much of this meat is not conducive to weight loss and lowering blood fat; “Two legs” mainly refers to poultry such as chicken, duck, goose, etc., which are good meat dishes, and “no legs” mainly refers to fish and various vegetables. The protein found in fish is easily digested and absorbed. The amount of unsaturated fatty acids in fat, especially polyunsaturated fatty acids, is relatively good for the body.
6. Gentle walking is an elixir of life. This has a magical anti-aging effect. If adults regularly walk about 1 km or less for more than 12 weeks, they will have the effects of correct posture and waist size, and the body will become strong and not tire easily. Walking exercises are also beneficial for managing headaches, back pain, shoulder pain, etc., and can promote sleep. Experts believe that walking 30 minutes a day can eliminate the risk of “adult disease”. People who take 10,000 steps a day have a lower risk of developing cardiovascular and cerebrovascular diseases.
7. Maintain a hobby. A hobby, be it floriculture, aviculture, stamp collecting, fishing or painting, singing, playing chess and traveling, can help older people maintain close contact with society and nature. This broadens the horizon of interests of older people. You will love and cherish life.
8. Always keep a good mood. Old people should keep good emotions as they are extremely important to their health. Common chronic diseases that affect the elderly are closely related to the negative emotions of the elderly. Many coronary artery disease patients have angina and myocardial infarction due to the stimulation of negative emotions, resulting in sudden death. “Bad” temperament leads to high blood pressure. In prolonged and severe cases, it can lead to stroke, heart failure, and even sudden death, etc. Negative emotions such as anger, fear, and sadness can raise blood sugar levels and cause metabolic disorders in the body. That shows how important a good mood is.
Wish everyone a happy and healthy life!
Bhushan Lal Razdan, formerly with the Indian Revenue Service, retired as director general of income tax (investigation), Chandigarh.
Disclaimer: The views and opinions expressed in this article are the personal opinions of the author. The facts, analyzes, assumptions, and perspectives appearing in the article do not reflect GK’s views.