Based on Law Number 13 of 1998 on the Welfare of the Elderly in Indonesia, the elderly are defined as individuals aged 60 years and above. The elderly are part of the human life cycle that almost everyone will experience. Each elderly person is expected to be useful to themselves, their families, and society. To be useful, the elderly must be healthy, which requires early preparation and a supportive environment to maximize their potential.

According to the 2018 Riskesdas data, the most common non-communicable diseases (NCDs) among the elderly include hypertension, dental and oral problems, joint diseases, diabetes mellitus, heart disease, stroke, and cancer. Communicable diseases such as respiratory infections (ISPA), pneumonia, and chronic respiratory diseases are also frequently found in the elderly.

In addition to communicable and non-communicable diseases, the elderly are at risk for nutritional problems, especially overnutrition, emotional mental disorders, depression, and dementia. Currently, 73% of deaths are caused by non-communicable diseases, with 35% due to cardiovascular diseases, 12% due to cancer, 6% due to chronic respiratory diseases, 6% due to diabetes, and 15% due to other NCDs.

A healthy lifestyle is the only way for the elderly to avoid dangerous diseases and remain active in various activities without the need for multiple medications.

1. Establish a Good Diet
A good diet is essential for the elderly. Ensure they consume healthy foods such as whole grains, vegetables, fruits, and nuts, and avoid foods that can trigger cholesterol and other diseases. Create an enjoyable atmosphere at the dining table with attractive decorations to stimulate their appetite.

2. Exercise
Ensure that the elderly engage in light exercise at least three times a week, such as walking, yoga, swimming, or cycling.

3. Prevent Bone Deterioration
At the age of 60 and above, the ability to absorb calcium decreases. Vitamin D can help with calcium absorption in the body. Examples of foods rich in vitamin D include milk.

4. Ensure Digestive Health
To maintain digestive health, consume at least 20 grams of fiber-rich foods daily, such as whole grains, oranges, and dark green leafy vegetables.

5. Maintain Eye Health
Foods rich in vitamins C, E, and beta-carotene (antioxidants) can help maintain eye health. Yellow and green vegetables, citrus fruits, and other fruits are excellent sources of vitamins for eye health.

6. Reduce the Risk of Heart Disease
Limit the intake of fatty foods high in cholesterol and sodium. Increase the consumption of foods rich in vitamins B6, B12, folic acid, calcium, fat-free milk, dried beans, lean meat, fruits, and vegetables.

7. Preserve Memory
To keep memory sharp and maintain a healthy nervous system, consume plenty of vitamins B6, B12, and folic acid.

8. Maintain an Ideal Weight
For the elderly, do not restrict the necessary nutrients but also avoid overeating. Eat in reasonable portions, stay physically active with activities like walking, consume low-fat and complex carbohydrate-rich foods. Maintaining an ideal weight helps prevent obesity-related diseases.

9. Avoid Stress
Stress can have severe effects on the elderly, often causing spikes in blood pressure. Increase religious activities, take morning walks, drink plenty of water, join elderly communities, and avoid excessive fatigue.

10. Avoid Alcohol and Smoking
You undoubtedly know why you should avoid alcohol and smoking, especially in old age. A healthy lifestyle will be futile if you consume these substances. As you age, your lungs and heart's endurance decreases, making it harder to expel toxins from the body.

Author: Dr. Deni Ariani (Medical Consultant at Pramita Clinical Laboratory, Jl. Kelapa Dua Raya No. 18, Jakarta)

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