Healthy Aging बढ़ती उम्र में कैसे रहें हेल्दी?

Author : Dr. P D Gupta 

Former Director Grade Scientist, Center for Cellular and Molecular Biology, Hyderabad (INDIA), Email:, Cell: 080728 91356

All living being are born to die, nevertheless, living a long, healthy life is at the top of most people’s wish list. Every living being continues its life's by making its own kind. It seems that there is a compromise between reproduction and age one cannot reproduce endlessly.  All tissues undergo changes as they age, and this may contribute to structural and functional decline with aging.  

It is possible to delay aging in humans, the best way to delay aging is to eat a balanced diet and do regular exercise. Reversing aging would mean making an old organism young again. A new study suggests that stopping or even reversing the aging process is impossible. it was concluded that aging is inevitable due to biological constraints.


To remain healthy even in old age, eat whole foods and not processed and junk foods. Many studies have found that these type of foods can help live longer. Eating more  veggies, fruits, whole grains, nuts, and low-fat dairy and eat less fatty meats, butter, sugar, salt, and packaged foods protects against heart disease, cancer, Parkinson’s, and Alzheimer’s disease. Researchers believe one way it works is by physically changing parts of your chromosomes linked to age-related diseases. It’s an easy way to eat your way to better health with every meal and snack. Swap out your white bread for whole grain. Add kidney beans to the soup or apple slices to   salad. Fibre fills   up and for longer. It cuts  cholesterol levels and lowers the chance of heart disease, type 2 diabetes, and colon cancer.

It also helps   avoid constipation, which is more common in older adults. After age 50, men should aim for 30 grams of fibre a day and women should get 21 grams a day.


Aim for at least 30 minutes walk every day. If that’s too much, break it up into shorter strolls (it happens in old age). Regular exercise -- especially if  do it briskly enough to feel a little breathless (do not worry) but delivers huge health benefits. It helps keep brain cells healthy by delivering more blood and oxygen. In fact, research suggests aerobic exercise (performed in open fresh air) may delay or improve symptoms of Alzheimer’s disease.

It also helps:

Control your weight

Boost your mood

Keep bones and muscles strong

Helps you sleep better

Daily walk will reduce  of chances of heart disease, type 2 diabetes, high blood pressure, and high cholesterol (life style diseases).

 Curb Bad Habits 

Tobacco kills, no matters in which form It harms almost every organ in the body. Cigarettes, chewing tobacco, and other products with nicotine cause heart disease, cancer, lung and gum disease, and many other health problems. It’s never too late to quit. Your body begins to heal within 20 minutes of the last cigarette.  Chances of a heart attack goes down right away;  in a year, heart disease drop by half.  

Too much alcohol can harm your liver and cause some kinds of cancer. Men shouldn’t have more than two drinks a day; women should have no more than one.  

Try Yoga 

This gentle yoga exercise combines slow movements and deep breathing. It’s like meditating while you move.

Yoga may help older people avoid falls, a top cause of injury among seniors. It also can:

Ease stress

Improve balance

Strengthen muscles

Increase flexibility

Lessen arthritis pain

Carefully Select Supplements 

It’s better to get nutrients from food, not from a pill if diet is selected carefully. And you usually don’t need special supplements aimed at seniors. After age 50,the body does need more of some vitamins and minerals from foods or supplements than before. They include:

Calcium (to keep bones strong)

Vitamin D (Most people get it from sunlight, but some seniors may not get out enough.)

 Vitamin B12 (Older people have trouble absorbing it from foods, so you may need fortified cereals or a supplement.)

 Vitamin B6 (It keeps your red blood cells strong to carry oxygen throughout your body.)

Stick to Sleep 

Insomnia is common in older adults. It’s when you have a harder time falling and staying asleep. It helps to wake and sleep on schedule every day. That can help keep your body clock in sync so you get the sleep you need. Also try and:

Keep your bedroom dark. Turn off your TV, cell phone, and laptop.

Avoid caffeine or alcohol in the evening.

Don’t nap longer than 20 minutes during the day.

Continue to Challenge Mind 

Things like crossword puzzles, Sudoku, chess, or reading are all good for your brain. Keep learning and trying new things to boost your brainpower. It may help lower your chances of Alzheimer’s disease.

Stay Optimistic and have faith in Almighty 

Life tests us in many ways. Loved ones die, layoffs happen, and health problems can mount. But positive thinking can be a powerful ally. When you choose to be optimistic and grateful, your mind and body respond in kind.

People with a rosier outlook live longer and have fewer heart attacks and depression than more negative people. One study found that thinking positively about getting older can extend lifespan by 7.5 years. And that’s after accounting for things such as gender, wealth, and overall health.

A rosy outlook may help you exercise more and eat better. And that in turn helps you stay hopeful and happy because you feel better. You may hear that called a “virtuous circle.”

If you see the glass half full, it could play an even bigger role in living better and longer than things such as low blood pressure and cholesterol, which have each been shown to increase life span by about 4 years.

You can learn to be optimistic. It just takes time and practice. Things you can do include:

Smile, even fake smile. It can help lower stress.

Reframe. Spin your thoughts to the good things instead of dwelling on the bad.

Keep a gratitude journal.

Do good things for others.

Surround yourself with people who boost your spirits.

Accept things you can’t change.

No Excuses: Just Get Moving! 

Normally one comes up with a million reasons for not being physically active. Some might even be valid. But know this: Stillness is bad. Roughly 3.2 million people die each year because of physical inactivity. Regular exercise, especially among older adults, is critical to good health. (The author has his own study and views)