"Aging increases the risk of various diseases due to a weakened immune system. Ways to mitigate this include staying physically active, maintaining a healthy weight, and consuming nutritious foods."

As we age, we experience physical and mental changes due to our weakened immune system. A healthier lifestyle can help prevent various chronic diseases, such as heart disease, diabetes, and hypertension.

Ways to Maintain Elderly Health

1. Stay Physically Active

Most elderly people spend more time at home than being active. The benefits of physical activity include boosting the immune system, producing endorphins that reduce stress, maintaining an ideal weight, and keeping bones healthy as we age. 

Physical activity also plays a crucial role in improving brain health. Active elderly people have a lower risk of Alzheimer's disease, vascular dementia, and Parkinson's disease.

Recommended physical activities for the elderly include:

•   Dancing, brisk walking, cycling, and swimming. These activities can improve lung and heart health.
•   Balance exercises to maintain body movement and prevent falls when walking.
•   Yoga, meditation, and stretching to help the body move more flexibly.

1. Maintain a Healthy Weight

Obese elderly people have an increased risk of various serious diseases, including hypertension, heart disease, stroke, type 2 diabetes, sleep disorders, and joint inflammation. However, having a weight below normal is also not recommended.

Being too thin increases the risk of death. This is because it may indicate a weakening body or symptoms of serious diseases such as cancer, diabetes, or digestive disorders.

1. Eat a Balanced and Nutritious Diet

Maintaining a healthy diet is not only useful for maintaining elderly health but also increasing energy to prevent disease attacks. It is recommended to limit saturated fat intake, consume plenty of fruits and vegetables and fish with omega-3 fatty acids.

Elderly people can also consume low-fat dairy products and drink plenty of water. They are still allowed to consume tea, coffee, and fruit juice without added sugar.

1. Get Enough Rest

Common sleep disturbances experienced by the elderly are daytime sleepiness, insomnia, and waking up during sleep at night.

Steps to improve good sleep quality include:

•   Turn off the TV and lights before bed.
•   Ensure that the room has a cool temperature.
•   The room is quiet and dark.

1. Train Memory Sharpness

This is useful for preventing cognitive decline and memory problems in the elderly. The way to do this is by actively engaging in activities and playing puzzles or crossword puzzles in their spare time.

Another way to maintain elderly health is to consume multivitamins tailored to their body condition.

Author: Dr. Melania Widya (Medical Laboratory Service Doctor at PRAMITA Clinic Branch Jl. HR. Muhammad No. 128 Kav. 354 Surabaya)