AGING GRACEFULLY

Growing older with

grace
gratitude
and grit…
 Mental Health in Later Life
 Mental Health refers to our cognitive, behavioral, and emotional well being.
> it is all about how we think, feel, and behave
> it also helps determine how we handle stress, relate to others, and make
choices
 Positive mental health allows people to :
- realize their full potential
- cope with the stresses of life
- work productively
- make meaningful contributions to their communities
 Many older adults are at risk of developing mental disorder, neurological
diseases as well as other health conditions such as diabetes, arthritis, heart
problems…
 The most common mental and neurological disorder in older adults are
dementia/Alzheimer’s, depression and anxiety disorders
 What is Alzheimer’s Disease?
 Alzheimer’s Disease is an irreversible, progressive brain disease that slowly
destroys memory and thinking skills, and eventually, the ability to carry out
the simple tasks.
 Although treatment can help manage the symptoms in some people,
currently there is no cure for this devastating disease
 7 Stages of Alzheimer’s
STAGE 1: No impairment
 During this stage, Alzheimer’s is not detectable and no memory problems or
other symptoms of dementia are evident

STAGE 2: Very mild decline

 The senior may notice minor memory problems or lose things around the house
 The person will still do well on memory tests and the disease is unlikely to be
detected by loved ones or physicians

STAGE 3: Mild decline

 The family members and friends may begin to notice cognitive problems
 Performance on memory tests are affected and physicians will be able to detect
impaired cognitive function
 People in stage 3 will have difficulty in many areas including:
- finding the right word during conversations
- organizing and planning
- remembering names of new acquaintances
 May also frequently lose personal possessions, including valuables

STAGE 4: Moderate decline

 Clear-cut symptoms of the disease are apparent
- have difficulty with simple arithmetic
- have poor short-term memory (may not recall what they ate for breakfast
- inability to manage finance and pay bills
- may forget details about their life histories
STAGE 5: Moderately severe decline
 Need help with many day-to-day activities
 They may experience:
- difficulty dressing appropriately
- inability to recall simple details about themselves such as their own phone
number
- significant confusion
 They typically can still bathe and toilet independently.
 They still know their family members and some detail about their personal
histories, especially their childhood and youth
STAGE 6: Severe decline
 Need constant supervision and frequently require professional care
 Symptoms include:
- confusion or unawareness of environment and surroundings
- inability to recognize faces except for the closest friends and relatives
- inability to remember most details of personal history
- loss of bowel and bladder control
- the need for assistance with activities of daily living such as toileting and
bathing
- wandering
STAGE 7: Very severe decline
 The final stage of Alzheimer’s
 People in stage 7 are nearing death
 Lose the ability to communicate or respond to their environment
 While they may still be able to utter words and phrases, they have no insight
into their condition
 Need assistance with all activities of daily living
 May lose their ability to swallow
PREVENTING ALZHEIMER’S DISEASE
 Promising research shows that you can reduce your risk of Alzheimer’s and
other dementia through a combination of simple but effective lifestyle
changes
 By identifying and controlling your personal risk factors and living a brain-
healthy lifestyle, you can maximize your chances of lifelong brain health and
preserve your cognitive abilities
The 6 Pillars of Alzheimer’s Prevention
 These steps may prevent the symptoms of Alzheimer’s and slow down the
process of deterioration
 The more you strengthen each of the 6 pillars in your daily life, the longer
and stronger your brain will stay working and the more likely you will be able
to reduce your risk of developing dementia

1. REGULAR EXERCISE
> regular physical exercise can reduce your risk of developing Alzheimer’s by
up to 50%
> can slow further deterioration in those who have already started to develop
cognitive problems
> 150 mins of moderate intensity exercise each week
2. SOCIAL ENGAGEMENT
3. HEALTHY DIET
 In Alzheimer’s disease, inflammation and insulin resistance injure neurons
and inhibit communication between brain cells
 Alzheimer’s is sometimes described as “diabetes of the brain” and a growing
body of research suggests a strong link between metabolic disorder and the
signal processing system
 By adjusting your eating habits, you can help reduce inflammation and
protect your brain
a. Cut down on sugar (sugary foods and refined carbs)
ex. white flour, white rice, bread and pasta
- can lead to dramatic spikes in blood sugar which inflame your brain
b. Mediterranean diet
- plenty of veggies, beans, whole grains, fish, olive oil…
- avoid processed foods

c. Get plenty of Omega 3 fats

- salmon, tuna, mackerel, seaweed, sardines, chia seeds
- fish oil supplement

4. MENTAL STIMULATION
 Those who continue learning new things and challenging their brains throughout
life are less likely to develop Alzheimer’s disease
 You need to “use it or lose it”
 Activities involving multiple tasks or requiring communication, interaction, and
organization offer the greatest protection
 Set aside each day to stimulate your brain:
a. Learn something new
- study a foreign language
- practice a musical instrument
- learn to paint or sew

b. Practice memorization technique

c. Enjoy strategy games, puzzles and riddles
- brain teasers
- crossword puzzle
- play boardgames
d. Decrease screen time: TV, FB
5. QUALITY SLEEP
 Quality sleep is necessary for flushing out toxins in the brain
 Establish a regular sleep schedule
- going to bed and getting up at the same time reinforces your natural
circadian rhythms
 Reserve your bed for sleep and ban TV and gadgets from the bedroom
 Quiet your inner chatter
- when stress, anxiety or worrying keeps you awake, get out of bed. Try
reading or relaxing in another room for 20 mins
6. STRESS MANAGEMENT
 Chronic or persistent stress can take a heavy toll on the brain, leading to
shrinkage in a key memory area, hampering nerve cell growth, and increasing
the risk of Alzheimer’s
 Deep breathing exercises
 Schedule daily relaxation activities
 Nourish inner peace
 Make fun a priority
 Keep your sense of humor
 Mental health of older adults can be improved through promoting active and
healthy aging
 Aging is a time of diminishing mental as well as physical capacities.
 Some people age more successfully than others, and many find new and
deeper satisfaction in later life

A positive attitude can make an enormous difference in aging well…

Positive Mental
Attitude
Towards Active Aging
6 TIPS TO HELP MAINTAIN A POSITIVE
ATTITUDE TOWARDS ACTIVE AGING
1. POSITIVE MINDSET
2. HEALTHY APPROACH TO MENTAL AND
PHYSICAL AGING
3. NURTURING FAMILY AND PERSONAL
RELATIONSHIPS
4. ACTIVE SOCIAL NETWORK
5. KEEP LEARNING
6. MAINTAIN AN INTIMATE
RELATIONSHIP WITH GOD
 Positive Mind set
When you think about “AGING” what vision
comes to mind?
What do you want your life to look like?
What changes do you anticipate along the
way?
How will you get the most out of each and
every day?
Retirement is a time that many people look
forward to with anticipation and excitement

Retirement is also a time of adjustment…

Healthy Approach to Mental and
Physical Aging
Healthy aging will be a major part of your
retirement plans and lifestyle…
1. PROPER NUTRITION
2. DEVELOP AN EXERCISE ROUTINE
3. MEDICAL TIPS
4. SPEND TIME IN NATURE
PROPER NUTRITION
 According to World Health Organization (WHO),
majority of the diseases that older adults suffer
are as a result of lack of proper diet
 Fats in food is linked to blood pressure problems,
cancer of the prostate, colon, and pancreas
 Degenerative diseases such as osteoporosis,
diabetes, heart problems are also diet-related,
more specifically with micronutrients
Important nutrients for older adults
Calcium and Vitamin D
- older adults need more calcium and vitamin D to help
maintain bone health
- 3 servings of calcium-rich foods each day
ex. Dark green leafy vegetables
- supplement: calcium with magnesium and vitamin D
Magnesium
- plays a crucial role in 300 physiological functions
- it keeps your heart healthy, your immune system, and your
bones strong
- whole grains, nuts, fresh fruits and vegetables
Fiber
- to promote good bowel movement
- helps lower risk for heart disease and prevent type 2
Diabetes
- fruits and vegetables, beans and peas, whole grain,
brown rice

Potassium
- increasing potassium along with reducing sodium(salt)
may lower risk of high blood pressure
- banana, prunes, potato, orange, and beans
Omega 3
- helps prevent inflammation which can cause
cancer, arthritis, and heart disease
- controls cholesterol
- reduce the risk of Alzheimer’s disease and keep the
brain alert
- Tuna, Mackerel, Salmon, flaxseed, soybeans, chia
seeds, walnuts
- Omega 3 supplement
Vitamin B12/B complex
- responsible for maintaining nerve function, production of red blood cells
- lean meat, fish, seafood
- B12 supplement

Vitamin C
- has antioxidant properties which are believed to prevent cancer and heart
disease
- involved in the production of collagen, which gives your skin elasticity and
gets rid of dead skin cells giving you healthy skin
- boost immune system
- fruits and vegetables
Probiotics
boost gut health and overall well-being

Harvard doctors reveal how probiotics can supercharge your health

Probiotics can be a powerful ally with the fight against a range of

health challenges:
- gastrointestinal problems
- allergies
- arthritis
- asthma
- cancer
- depression, anxiety ds, Alzheimer’s
- heart diseases
- autoimmune disorders
- obesity
- diabetes
- parkinson’s ds
- PCOS
“ All disease begins in the GUT”
When our gut is not healthy, the whole body is at risk. The
activities of other systems are compromised
When our gut is healthy, we have vibrant energy, our
immune systems are strong, our minds are sharp and our
glowing complexions reflect our vitality
Water
- as we age, our body’s ability to conserve water
decreases, so you don’t feel thirsty as often
- 8 glasses of water every day
Develop an Exercise Routine
 Exercising regularly will do wonders for your
health and also your mood
 You don’t have to do difficult workouts, but just
find ways to move more
- walk the dog
- park your car at a father distance
- try to use stairs instead of elevators
Medical Tips

 Regular check-ups with your doctor, dentist, and

optometrist
 Annual laboratories
 Take all medications as directed by your doctor
 Limit alcohol consumption and cut out smoking
 Get 6-8 hours of sleep
SPEND TIME IN NATURE

 Spending time in nature reduces blood pressure,

anxiety, depression,mental illness, stress, heart
disease, aggression; increases happiness,
improves pain control and boost immune system
 If you spend 90 mins outside in a wooded area
there will be a decrease of activity in the part of
your brain typically associated with depression
Nurturing Family and Personal
Relationships
 Our close personal relationships define us, give us a
purpose for living our lives and encourage us to create life
goals
 Researchers have found that people in satisfying personal
relationships have fewer illnesses and higher levels of
good overall health
 Loving and being loved can boost your immune system,
reduce heart diseases and depression; and lead to a longer
life
 We have to rejoice in our family relationships and to make
the most of the time we have left.
 Be eager to let go of emotional baggage, blame, shame,
and need to be right and focus on healing the wound.
 An important part of aging gracefully is making time for
fun with the young people in our lives – grandchildren,
nieces, nephews, and neighbor kids
 Having people close to you who will share your life and be
there for you will not only add to your overall life
enjoyment, but will also add years to your life
ACTIVE SOCIAL NETWORK

 Successful older adults generally have robust social

networks that provide them with friendship, fulfilling
activities and life structure
 Your social networks begin to shrink – if you aren’t
continually adding to them
 Join clubs, meet new people, participate community
events, and get out of the house to do new things
KEEP LEARNING

 Learning is critical to wellbeing and happiness of

older adults
 Learning in any form (from travel, books, new
skills) will help you feel energized, at peace, and
happy
 It doesn’t have to be things you have never done
before, it could be things you’ve meant to do
again after many years
MAINTAIN AN INTIMATE
RELATIONSHIP WITH GOD
 Aging doesn’t have to be something you dread
 There are downsides to getting older – the grey
hair, the creaky knees, the thickening waistlines
and the blessings and burdens of the empty nest.
But there are plenty of opportunities to make
your upcoming years the best part of life.
 There is more to aging than senior citizen
discounts.
 Senior years are a wonderful time in your
life…
 This is a new start, a new opportunity…
 Reap the rewards of your long life, and enjoy
each and every day…
let the relaxation begin…