Age sixty-five is a major milestone in life. It is a common believe that 65 is the marker for “old” age and there are some reasons. In the US, age 65 is eligible for Medicare and many are receiving social security retirement benefits. The United Nations has agreed that 65+ years may be usually denoted as old age and this is the first attempt at an international definition of old age. The World Health Organization, however, believes that most developed world countries characterize old age starting at 60 years and above.
No one turns old overnight when waking up on his/her 65th birthday. Aging is a continuous change at a personal pace. A long life is a blessing that some never get to experience. But for those that do, that blessing comes with some inevitable signs of aging.
Aging is associated with declining function in nearly every physiologic system. Here is a brief review, from medical literature and clinical research findings, for 10 major body functions changes after age 60 and onward, with preventive recommendations:
1. Heart
The heart is a vital pump with complex functionality for blood pressure, flow, and volume adjustments in human body.
Normal changes in the heart include deposits of the "aging pigment," lipofuscin. The heart muscle cells degenerate slightly. The valves inside the heart, which control the direction of blood flow, thicken and become stiffer. A heart murmur caused by valve stiffness is fairly common in older people.
Heart capacity and rate decreases with aging, as the heart fills with blood slower. Blood vessels become more rigid, which cause blood pressure increase. The weakened heart function results in reduced endurance and exercise capacity. Being physically active and a healthy diet are essential maintenances.
2. Lungs
There are several natural body changes that happen getting older that may cause a decline in lung capacity. Muscles, like the diaphragm, can get weaker. Lung tissue that helps keeping airways open can lose elasticity, which reduces capacity. Also rib cage bones may get smaller which limit lungs to expand.
It is also more vulnerable for respiratory infections. Vaccines for pneumonia are recommended and also get the flu vaccine formulated for age 65 and older.
3. Immune System
One of the most recognized consequences of aging is a decline in immune function. Why functional immunity declines in the elderly? The answer is that the composition and quality of the mature lymphocyte pool is profoundly altered by aging. The effects of aging on the immune system are manifest at multiple levels that include reduced production of B and T cells in bone marrow and thymus and diminished function of mature lymphocytes in secondary lymphoid
tissues. As a result, elderly individuals do not respond to immune challenge as robustly as the young.
Immune responses slow down and health risk increases (including developing cancer); body heals more slowly. Self-care is essential. Get the vaccines for protection, such as COVID-19, cold/flu, pneumonia, shingles, and pneumococcal disease.
4. Urinary Tract
Clinical urodynamic studies have demonstrated advancing age to be associated with a reduced bladder capacity, an increase in uninhibited contractions, decreased urinary flow rate, diminished urethral pressure profile (particularly in women), and increased postvoid residual urine volume.
Due to the total urine volume bladder can hold decreases with age, urinary frequency increases and getting up at least once the restroom is normal. The bladder muscles may also become weaker making it difficult to completely empty bladder and harder to close off the urinary sphincter possibly causing leaking to occur. Urinary incontinence can be a result of these problems. It is recommended to empty bladder more frequently before it reaches maximal capacity and prevent stress incontinence.
5. Bones and Joints
People lose bone mass or density as they age. The joints become stiffer and less flexible. Fluid in the joints may decrease. The cartilage may begin to rub together and wear away. Minerals may deposit in and around some joints (calcification). This is common around the shoulder. Hip and knee joints may begin to lose cartilage (degenerative changes). Bones become more brittle and may break more easily. Overall height decreases, mainly because the trunk and spine shorten. Breakdown of the joints may lead to inflammation, pain, stiffness, and deformity. Muscles may become rigid with age and may lose tone. Movement slows and may become limited. Strength and endurance change. Loss of muscle mass reduces strength.
Maintaining a normal weight and participating in weight-bearing activities can increase your bone density and help prevent osteoporosis. Calcium and vitamin D supplements may benefit bone health.
6. Muscle Tone and Body Fat
Lean body mass decreases. This decrease is partly caused by a loss of muscle tissue (atrophy). Lipofuscin (an age-related pigment) and fat are deposited in muscle tissue. The muscle fibers shrink. Muscle tissue is replaced more slowly. Muscles may become rigid with age and may lose tone. Movement slows and may become limited. Strength and endurance change. Loss of muscle mass reduces strength.
Loss of muscle mass due to aging is actually about 10 to 15%, according to MedilinePlus. The rest is due to lack of activity and poor diet. The good news is that keeping up a normal muscle tone (M 32 – 35%; F 27 – 30%) is possible, even though you are over 60. Body fat tends to increase with age. A sedentary lifestyle can easily become a habit in this stage of life. Increased body fat elevates risks of diseases such as diabetes.
Regular exercise is essential for maintaining and rebuilding muscle tone, in which strength or resistance training is crucial. To combine with healthy eating will increase muscle tone and keeping body fat percentage at a healthy level (M 13 – 24%; F 24 – 35%).
7. Vision
Approximately one person in three has some form of vision-reducing eye disease by the age of 65. The most common causes of vision loss among the elderly are age-related macular degeneration, glaucoma, cataract, and diabetic retinopathy.
Eye sight changes likely to notice including, but not limited to, loss of near vision, the growing need to use a brighter light to read and see details, and possibly changes in color perception. These are due primarily to the stiffening and yellowing of the lenses in aging eyes. Dry eye is common and using lubricating eye drops can help. Decrease screen time and eye rest is important as well.
Some age-related vision changes that commonly affect driving safety are:
Annual eye examination and regular eye care is important for eye health and driving safety.
8. Hearing
Age-related hearing loss (or presbycusis) is the gradual loss of hearing in both ears. It’s a common problem linked to aging. The biggest problem encountered with presbycusis is the ability to understand what people are saying. One in 3 adults over age 65 has hearing loss. Because of the gradual change in hearing, some people are not aware of the change at first. Most often, it affects the ability to hear high-pitched noises such as a phone ringing or beeping of a microwave. Unfortunately, hearing lower-pitched tones eventually becomes difficult, too.
Reduce background noise, keeping ears clean, and being fitted with hearing aids can help with better hearing.
9. Mouth and Teeth
With aging, taste sensation may diminish. Older people may find their food tastes bland so, for more taste, they may add abundant seasonings (particularly salt) or they may desire very hot foods, which may burn the gums.
A modest decrease in saliva production occurs with age and can be decreased further by some drugs. The decrease in saliva causes dry mouth (xerostomia). The gums may get thinner and begin to recede. Xerostomia and receding gums increase the likelihood of cavities. Some experts also believe that xerostomia may make the lining of the esophagus more susceptible to injury.
Periodontal disease is the major cause of tooth loss in adults. Periodontal disease is a destructive disease of the gums and supporting structures caused by the long-term accumulation of bacteria. It is more likely to occur in people with poor oral hygiene. It is painless and when left untreated can cause many problems ultimately leading to tooth loss.
Tooth enamel tends to wear away with aging, making the teeth vulnerable to damage and decay. Tooth loss is the major reason that older people cannot chew as well and thus may not consume enough nutrients. Having missing teeth or wearing dentures can affect nutrition, because people without teeth or with dentures often prefer soft, easily chewed foods instead of foods such as fresh fruits and vegetables. When older people lose their teeth, the portion of the jaw bone that held those teeth in place gradually recedes and does not maintain its previous height.
Mouth cancer is also a concern; with median age at diagnosis is 62 years. Good dental care is the best prevention. Brush, floss, keep up dental cleaning and checkup regularly.
10. Skin
Aging skin becomes thinner, drier, less elastic, and more wrinkled. Many things in the skin begin to decrease such as collagen, elastin, the layer of fat under the skin, sweat glands, blood vessels, nerve endings, and pigment-producing cells. The lack of these things causes aging skin to bruise and tear easily and heal slowly, sag and bag, crack and peel, develop age spots and wrinkles.
Skin tags are small, usually flesh-colored growths of skin that have a raised surface. They become common as people age, especially for women. They are most often found on the eyelids, neck, and body folds such as the armpit, chest, and groin. Age spots and skin tags are harmless, although sometimes skin tags can become irritated. Skin cancer is a very common type of cancer and it is rarely painful. Look for changes such as a new growth, a sore that doesn't heal, or a bleeding mole. Skin cancer screening is recommended annually.
Be aware that sunlight exposure is essential for Vitamin D deficiency prevention, but over exposure may cause skin cancer.
Accepting Physical Changes for Age Appropriate Self-Care
Learning and understanding your changing body will benefit your self-care. Healthy mentality, regular exercise, and balanced diet are the golden rules to follow for enhance quality of life.
To get started, here is a short action list (click link to learn more):
Feel free to contact QualityLifeForum@outlook.com for personal support. An individualized coaching program can help you achieving your personal health goals.
© All rights reserved
Disclaimer: This information is for educational and informational purposes only. It is not medical advice. Consult your healthcare professional for personal conditions.
References:
https://www.behavioraleconomics.com/three-behavioral-insights-into-the-ageing-mind/
https://health.ucsd.edu/news/features/pages/2015-08-31-listicle-aging.aspx
https://www.medicareallies.com/senior-insurance-blog/aging-is-real-10-ways-your-body-changes-after-60
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1472849/
https://www.verywellhealth.com/understanding-heart-aging-and-reversing-heart-disease-2224231
https://www.lung.org/lung-health-diseases/how-lungs-work/lung-capacity-and-aging
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3582124/
https://medlineplus.gov/ency/article/004015.htm
https://www.aafp.org/afp/1999/0701/p99.html
https://www.hopkinsmedicine.org/health/conditions-and-diseases/presbycusis
https://www.merckmanuals.com/home/mouth-and-dental-disorders/biology-of-the-mouth-and-teeth/effects-of-aging-on-the-mouth-and-teeth
https://www.nia.nih.gov/health/skin-care-and-aging
No one turns old overnight when waking up on his/her 65th birthday. Aging is a continuous change at a personal pace. A long life is a blessing that some never get to experience. But for those that do, that blessing comes with some inevitable signs of aging.
Aging is associated with declining function in nearly every physiologic system. Here is a brief review, from medical literature and clinical research findings, for 10 major body functions changes after age 60 and onward, with preventive recommendations:
1. Heart
The heart is a vital pump with complex functionality for blood pressure, flow, and volume adjustments in human body.
Normal changes in the heart include deposits of the "aging pigment," lipofuscin. The heart muscle cells degenerate slightly. The valves inside the heart, which control the direction of blood flow, thicken and become stiffer. A heart murmur caused by valve stiffness is fairly common in older people.
Heart capacity and rate decreases with aging, as the heart fills with blood slower. Blood vessels become more rigid, which cause blood pressure increase. The weakened heart function results in reduced endurance and exercise capacity. Being physically active and a healthy diet are essential maintenances.
2. Lungs
There are several natural body changes that happen getting older that may cause a decline in lung capacity. Muscles, like the diaphragm, can get weaker. Lung tissue that helps keeping airways open can lose elasticity, which reduces capacity. Also rib cage bones may get smaller which limit lungs to expand.
It is also more vulnerable for respiratory infections. Vaccines for pneumonia are recommended and also get the flu vaccine formulated for age 65 and older.
3. Immune System
One of the most recognized consequences of aging is a decline in immune function. Why functional immunity declines in the elderly? The answer is that the composition and quality of the mature lymphocyte pool is profoundly altered by aging. The effects of aging on the immune system are manifest at multiple levels that include reduced production of B and T cells in bone marrow and thymus and diminished function of mature lymphocytes in secondary lymphoid
tissues. As a result, elderly individuals do not respond to immune challenge as robustly as the young.
Immune responses slow down and health risk increases (including developing cancer); body heals more slowly. Self-care is essential. Get the vaccines for protection, such as COVID-19, cold/flu, pneumonia, shingles, and pneumococcal disease.
4. Urinary Tract
Clinical urodynamic studies have demonstrated advancing age to be associated with a reduced bladder capacity, an increase in uninhibited contractions, decreased urinary flow rate, diminished urethral pressure profile (particularly in women), and increased postvoid residual urine volume.
Due to the total urine volume bladder can hold decreases with age, urinary frequency increases and getting up at least once the restroom is normal. The bladder muscles may also become weaker making it difficult to completely empty bladder and harder to close off the urinary sphincter possibly causing leaking to occur. Urinary incontinence can be a result of these problems. It is recommended to empty bladder more frequently before it reaches maximal capacity and prevent stress incontinence.
5. Bones and Joints
People lose bone mass or density as they age. The joints become stiffer and less flexible. Fluid in the joints may decrease. The cartilage may begin to rub together and wear away. Minerals may deposit in and around some joints (calcification). This is common around the shoulder. Hip and knee joints may begin to lose cartilage (degenerative changes). Bones become more brittle and may break more easily. Overall height decreases, mainly because the trunk and spine shorten. Breakdown of the joints may lead to inflammation, pain, stiffness, and deformity. Muscles may become rigid with age and may lose tone. Movement slows and may become limited. Strength and endurance change. Loss of muscle mass reduces strength.
Maintaining a normal weight and participating in weight-bearing activities can increase your bone density and help prevent osteoporosis. Calcium and vitamin D supplements may benefit bone health.
6. Muscle Tone and Body Fat
Lean body mass decreases. This decrease is partly caused by a loss of muscle tissue (atrophy). Lipofuscin (an age-related pigment) and fat are deposited in muscle tissue. The muscle fibers shrink. Muscle tissue is replaced more slowly. Muscles may become rigid with age and may lose tone. Movement slows and may become limited. Strength and endurance change. Loss of muscle mass reduces strength.
Loss of muscle mass due to aging is actually about 10 to 15%, according to MedilinePlus. The rest is due to lack of activity and poor diet. The good news is that keeping up a normal muscle tone (M 32 – 35%; F 27 – 30%) is possible, even though you are over 60. Body fat tends to increase with age. A sedentary lifestyle can easily become a habit in this stage of life. Increased body fat elevates risks of diseases such as diabetes.
Regular exercise is essential for maintaining and rebuilding muscle tone, in which strength or resistance training is crucial. To combine with healthy eating will increase muscle tone and keeping body fat percentage at a healthy level (M 13 – 24%; F 24 – 35%).
7. Vision
Approximately one person in three has some form of vision-reducing eye disease by the age of 65. The most common causes of vision loss among the elderly are age-related macular degeneration, glaucoma, cataract, and diabetic retinopathy.
Eye sight changes likely to notice including, but not limited to, loss of near vision, the growing need to use a brighter light to read and see details, and possibly changes in color perception. These are due primarily to the stiffening and yellowing of the lenses in aging eyes. Dry eye is common and using lubricating eye drops can help. Decrease screen time and eye rest is important as well.
Some age-related vision changes that commonly affect driving safety are:
- Not being able to see road signs as clearly.
- Difficulty seeing objects up close, like the car instrument panel or road maps.
- Difficulty judging distances and speed.
- Changes in color perception.
- Problems seeing in low light or at night.
- Difficulty adapting to bright sunlight or glare from headlights.
- Experiencing a loss of side vision.
Annual eye examination and regular eye care is important for eye health and driving safety.
8. Hearing
Age-related hearing loss (or presbycusis) is the gradual loss of hearing in both ears. It’s a common problem linked to aging. The biggest problem encountered with presbycusis is the ability to understand what people are saying. One in 3 adults over age 65 has hearing loss. Because of the gradual change in hearing, some people are not aware of the change at first. Most often, it affects the ability to hear high-pitched noises such as a phone ringing or beeping of a microwave. Unfortunately, hearing lower-pitched tones eventually becomes difficult, too.
Reduce background noise, keeping ears clean, and being fitted with hearing aids can help with better hearing.
9. Mouth and Teeth
With aging, taste sensation may diminish. Older people may find their food tastes bland so, for more taste, they may add abundant seasonings (particularly salt) or they may desire very hot foods, which may burn the gums.
A modest decrease in saliva production occurs with age and can be decreased further by some drugs. The decrease in saliva causes dry mouth (xerostomia). The gums may get thinner and begin to recede. Xerostomia and receding gums increase the likelihood of cavities. Some experts also believe that xerostomia may make the lining of the esophagus more susceptible to injury.
Periodontal disease is the major cause of tooth loss in adults. Periodontal disease is a destructive disease of the gums and supporting structures caused by the long-term accumulation of bacteria. It is more likely to occur in people with poor oral hygiene. It is painless and when left untreated can cause many problems ultimately leading to tooth loss.
Tooth enamel tends to wear away with aging, making the teeth vulnerable to damage and decay. Tooth loss is the major reason that older people cannot chew as well and thus may not consume enough nutrients. Having missing teeth or wearing dentures can affect nutrition, because people without teeth or with dentures often prefer soft, easily chewed foods instead of foods such as fresh fruits and vegetables. When older people lose their teeth, the portion of the jaw bone that held those teeth in place gradually recedes and does not maintain its previous height.
Mouth cancer is also a concern; with median age at diagnosis is 62 years. Good dental care is the best prevention. Brush, floss, keep up dental cleaning and checkup regularly.
10. Skin
Aging skin becomes thinner, drier, less elastic, and more wrinkled. Many things in the skin begin to decrease such as collagen, elastin, the layer of fat under the skin, sweat glands, blood vessels, nerve endings, and pigment-producing cells. The lack of these things causes aging skin to bruise and tear easily and heal slowly, sag and bag, crack and peel, develop age spots and wrinkles.
Skin tags are small, usually flesh-colored growths of skin that have a raised surface. They become common as people age, especially for women. They are most often found on the eyelids, neck, and body folds such as the armpit, chest, and groin. Age spots and skin tags are harmless, although sometimes skin tags can become irritated. Skin cancer is a very common type of cancer and it is rarely painful. Look for changes such as a new growth, a sore that doesn't heal, or a bleeding mole. Skin cancer screening is recommended annually.
Be aware that sunlight exposure is essential for Vitamin D deficiency prevention, but over exposure may cause skin cancer.
Accepting Physical Changes for Age Appropriate Self-Care
Learning and understanding your changing body will benefit your self-care. Healthy mentality, regular exercise, and balanced diet are the golden rules to follow for enhance quality of life.
To get started, here is a short action list (click link to learn more):
Feel free to contact QualityLifeForum@outlook.com for personal support. An individualized coaching program can help you achieving your personal health goals.
© All rights reserved
Disclaimer: This information is for educational and informational purposes only. It is not medical advice. Consult your healthcare professional for personal conditions.
References:
https://www.behavioraleconomics.com/three-behavioral-insights-into-the-ageing-mind/
https://health.ucsd.edu/news/features/pages/2015-08-31-listicle-aging.aspx
https://www.medicareallies.com/senior-insurance-blog/aging-is-real-10-ways-your-body-changes-after-60
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1472849/
https://www.verywellhealth.com/understanding-heart-aging-and-reversing-heart-disease-2224231
https://www.lung.org/lung-health-diseases/how-lungs-work/lung-capacity-and-aging
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3582124/
https://medlineplus.gov/ency/article/004015.htm
https://www.aafp.org/afp/1999/0701/p99.html
https://www.hopkinsmedicine.org/health/conditions-and-diseases/presbycusis
https://www.merckmanuals.com/home/mouth-and-dental-disorders/biology-of-the-mouth-and-teeth/effects-of-aging-on-the-mouth-and-teeth
https://www.nia.nih.gov/health/skin-care-and-aging
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