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When you hit middle age it's only natural to develop concerns about how your body will cope as you grow old. However there are steps you can take now to help you thrive during your golden years.
Try yoga for balance and core strength
Yoga can help in so many ways with our overall health and wellbeing. In particular, yoga poses work to maintain muscle tone and flexibility, as well as boosting the immune and nervous systems.
According to Tracey Hargreaves from Ballarat's Absolute Yoga and Pilates, practicing yoga is a great way to counterbalance all the sitting we do these days, as the poses wake up deep core muscles and stabilisers. "We practice lots of poses on one foot, which is great for the hips, legs and feet," she adds. "It's also beneficial for other types of balance, such as balancing of hormone levels and emotions."
Yoga is also helpful for our mental wellbeing, as it works with breathing techniques, meditation and philosophy to help direct our mind to dwelling in the present. "So much of our suffering comes from being stuck in the past or constantly worrying about things that haven't yet and may never happen," says Hargreaves. "Many people report relief from anxiety and depression from simply taking the time out to breathe consciously and feel their body."
Not sure what class is best for you? These days there are many different types of yoga class available, so there's something for every body at every age - from extremely gentle and slow, to fl owing and vigorous. "It really depends on what you're after and what type of teacher resonates with you," says Hargreaves. "The biggest thing we're noticing coming out of the COVID blur is how much people are needing that deep relaxation that only a yoga class can bring."
Look after your skeletal strength
Changes within the skeletal system can lead to age related issues such as joint pain, slower reaction and recovery time, a decrease in balance and changes in posture. As Andrew Drummond, managing director at Osteostrong Ballarat explains, the inside of the body is constantly changing. "From birth to about 25, we are all developing and growing stronger. At approximately the age of 30, we plateau in growth and the ageing process takes over," he says, adding that our bones also become more porous over time.
"The standard rate of bone loss is between one to two per cent each year and this can change based on numerous other health factors. For a female going through menopause due to the changes in hormonal levels, the rate of loss is accelerated between 6-10 per cent every year. Since your brain will never allow your muscles to be stronger than your bones, the muscles are impacted as well, becoming weaker over time."
This article is from the new 2021 Health Services Directory. Click here to read the entire magazine online.
According to Drummond, certain medications and health conditions can also accelerate bone loss. "Over-the-counter medications that are used for heartburn impact on bone density (and) steroids also decrease the ability for bones to remain strong, so it's important to check with your health professional prior to check the impact for your skeletal health," he says.
Osteoporosis is a disease characterised by a loss of bone mass, leading to fragile bones that break easily - indeed, by the age of 70, Drummond says most people's skeletons have become about one third lighter. "The body constantly absorbs and replaces bone tissue. With osteoporosis, new bone creation doesn't keep up with old bone removal," he says. "However, as many as four out of five people with osteoporosis don't know that they have it and therefore don't know that they are at risk of fracturing a bone. After the first fracture, there is a two to four times greater risk of another fracture occurring within 12 months. This risk rises rapidly with each fracture and is known as the 'cascade effect'."
Things you can change:
- Calcium consumption
- Vitamin D intake
- Physical activity
- Moderate alcohol
- Quit smoking
- Posture
- Some medications
A strong skeletal system also helps reduce the risk of falls. "The age-related loss of muscle mass and function as well as muscle strength are markers for falls risk as this causes changes in physical function and capacity," says Drummond. "Prevention is key - minimising the loss of bone density, building and maintaining strength and improving balance all leads to a strong fracture prevention strategy."
Keep your brain healthy
According to Dr Mohammed Al Naima from Q1 Medical in Lucas, vitamin B12 is important for promoting healthy brain tissue. "We can get that from supplements and fresh green leaves, such as salad leaves and vegetables," he says. Other ways you can look after your brain health and memory function are to reduce alcohol and boost your mental stimulation. "Book clubs, sudoku and crosswords all stimulate the brain and memory," Dr Al Naima says, adding that "healthy social interaction with people is also helpful to stimulate the brain".
Have regular screening tests
Dr Al Naima stresses the importance of keeping on top of your regular health checks, including yearly blood and skin/mole checks. Routine screening tests are also vital. All women above the age of 50 should routinely have three different screen tests for cancer: a Pap test, mammogram and screening for bowel cancer. Men should also have bowel cancer and prostate tests every two years. "If you have any symptoms, we don't do screening tests, we go straight to an ultrasound or investigation to assess what's going on," says Dr Al Naima.