Age Management – Winter Tips

A few days back my aunt, an octogenarian, had a fall at home and injured her forehead. She said it was due to uncomfortable footwear and muscular weakness.

The day before yesterday my second floor neighbour – heavy weight and sixty up – fell down on the street. Could be unsteady gait.

It is said that bad news always comes in threes. Just a day or two into the new year and I am down with severe cough and cold and lung congestion. Probable cause – poor AQI.

Three triggers for this post which is as much for my reckoning as for those in my age group and others as well.

We have an extreme climate which requires special precautions as well as protections in keeping with the season which we either overlook or forget to adhere to.

I am listing a few generic ones and a few for the winter, specifically.

(1) Weight Management – a must for all age groups, specifically, for those in the bracket of sixty plus. It’s good to keep a tab on weight through periodic checks. Same for Blood Pressure and Blood Sugar – common ailments of old age. Also the fact that we eat more and move less in winter, it is absolutely necessary to keep a check on the vital parameters of the body including Vitamin D and B12.

(2) Diet Management – I have been prescribed a high fibre-high protein-low fat gut friendly  diet. I guess, it should be more or less  the same for everyone in my age group. But I will not recommend going oil free in a bid to be over cautious. Wellness coaches advise intake of 23-25 gm of oil per day. Consumption less than that can cause constipation and dryness of skin.

(3) Body Management – Winter coups us up inside resulting in lesser movement, crouching of body, wrong postures. In our part of the globe a smog filled weather is a deterrent to walking. At my age it’s important to listen to the body. Oh ! Yes. Our body talks to us. Every morning I get up and locate which part of my body is telling me to exercise and I do just that in moderation. No , that power packed half to one hour daily rigorous training routine , I have found, is not advisable, at least for me.

(4) Muscle Management – It is crucial as we lose considerable muscle strength in old age. Along with specific exercise a regime of  daily massage (not the spa type but the homely type which our elders advised) enhances blood circulation , in turn, toning and strengthening the muscles and movements. Nonetheless one should be cautious not to put extra or sudden pressure or jerk on any part of the body while getting up, bending down and straightening up, picking up things, especially, heavy ones. Also, remaining in one posture, i.e., sitting or standing too long is also not advisable and the day’s work should be done with intermittent hours of rest.

(5) Attire Management – Winter has a tendency to creep in. To ward off the crippling chills warmers, thermals and skin hugging inners are a must when inside as well as going outside. Keeping the head covered is also mandatory. Along with that comfortable foot wear which supports and cushions the ankles and heels goes a long way to provide ease and steadiness to our gait. Of late I have learnt that spending on footwear is as necessary as on clothes.

(6) Liquid Intake Management – Winter is dry over here. Skipping baths in this type of weather is not recommended. A hot bath does a world of good to aching bones and tired muscles. Water intake automatically reduces in this season which can cause gut issues and impact digestion. Frequent sipping of warm or lukewarm water is one way of keeping liquid intake constant. In the early morning to start with a glass of warm water in an empty stomach, irrespective of any season, is a good antidote to gastritis and acidity and helps bowel movement.

(7) Supplement Management – Our body loses micro nutrients off and on which needs to be replenished through diet or supplements. Our body gives signals, as usual, which we must get into the habit of reading and take the advice of the family or general physician if need be.

(8) Mask Management – This may sound funny but it’s become an imperative in dangerous climactic conditions like ours. I am afraid, most times I forget to wear or carry a mask. It’s safe to keep a few in the hand bag or in the car in case you are as forgetful as I am. Use of Air Purifier or Humidifier, as required,  is totally desirable.

(9) Thought Management – Emotional make up has a direct effect on our health. If we think right we can cope with age properly. I think the foremost thing is to accept age. Neither should we overdo nor underdo anything which is not befitting our age. With age we tend to be a little attention seeking. It’s a blessing to have a caring family. But to expect too much can be taxing for our near and dear ones too. And that brings me to the most essential part of this post.

(10) Home Management – Apart from cleanliness and hygiene, a cheerful atmosphere, meaningful conversation and regular and effective communication within the family or household can make the elderly members feel very secure, safe and loved. This goes a long way to make them emotionally strong to face the zig zag curve of old age. It is not a very good idea to restrict a person because of old age. It can be construed as an infringement of personal freedom. Recent studies show that developing good hobbies, indulging in community service and learning something new are essentials for a happy and healthy life.

All these suggestions are partly from my personal experiences and partly on surgeon’s/physician’s advice, motivational/health talks and books and some shared by well wishers. I try to follow them as much as possible and hope these come in handy for readers too.

If I have missed out on any point do remind me by way of comment.

Looking forward to the value addition.