More adults than ever are enjoying a long life. According to the U.S. Department of Health and Human Services, the United States had 44.7 million persons 65 or older in 2013—about 13 percent of the population. The aging population will grow rapidly over the next few decades, with more people 85 and over than ever. Though old age has been thought of as a time of illness or disability, illness and disability should not be considered normal parts of aging. Healthy old age is possible, especially if people work with a health care provider to take care of their health.
Old age can be a time of great opportunity. When in good health, people can add quality, along with quantity, to their years. There are health challenges that are specific to old age—the risk of certain cancers is greater, and people are more likely to have high blood pressure and diabetes. They are more likely to fall and have fractures, arthritis and dementia, to name a few. Older African Americans have higher rates of diabetes, prostate cancer and kidney disease, among other health problems. But African Americans have a lower risk of fractures and falls, hearing loss and peripheral nerve disease. Researchers are trying to figure out why there are these differences. However, research has shown that older adults who work at having a healthy lifestyle do experience significant health improvements.
To help lower aging risk factors, researchers at the University of Pittsburgh have developed the “10 Keys”™ to Healthy Aging, a broad health behavior-change program based on research about old age and health. “These address the most common preventable health risks for older people,” says one of the developers of the “10 Keys,”™ Anne B. Newman, MD, MPH, Katherine M. Detre Professor of Population Health Sciences and chair, Department of Epidemiology, Pitt Public Health; professor of medicine, School of Medicine; and director of Pitt’s Center for Aging and Population Health. “Health improvements are possible at any age,” she says.
The Center for Aging and Population Health uses the “10 Keys”™ to Healthy Aging to urge adults to:
1. Lower systolic blood pressure (the top number in blood pressure readings)—High blood pressure is a risk factor for stroke. If people stop smoking, drink alcohol in moderation, reduce salt in their diets, maintain a reasonable weight and get their blood pressure checked, they can control this risk factor.
2. Stop smoking—Smoking increases the risk for heart disease, stroke, cancer and breathing disorders. It is never too late to stop smoking. A health care provider can give you resources to help you quit.
3. Get appropriate cancer screenings—Screening is important because it may detect something before any symptoms arise. Discuss your personal risks for cancer with your health care provider. Schedule timely screenings.
4. Get vaccinations regularly—All adults over age 50 are encouraged to get influenza, pneumonia and zoster vaccinations.
5. Regulate blood glucose (the amount of sugar in the blood)—When people are diabetic, sugar builds up in the blood, which can cause damage. Diabetes increases the risk for heart disease and stroke, kidney disease, blindness, nervous system disorders and dental disease. A simple blood test will tell if your glucose level is too high. The goal is to maintain a fasting blood glucose level below 100 mg/dl. Diabetes can be controlled or prevented.
6. Lower LDL (“bad”) cholesterol—Too much cholesterol in the blood causes it to build up in the walls of arteries. This build-up narrows blood flow through arteries to the heart, which can cause heart disease and stroke. Sometimes medication is needed to help lower LDL cholesterol. Being physically active, eating healthy foods and keeping a healthy weight can also help reduce cholesterol levels.
7. Be physically active—Being physically active does not mean you have to belong to a gym or exercise one hour every day of the week. Be as active as you can be given time, family, work and health constraints. But a brisk, 30-minute walk on most days of the week is recommended. Always talk to a health care provider if you are starting a physical activity routine. It is never too late to be physically active!
8. Maintain healthy bones, joints and muscles—Keeping bodies healthy helps us stay active and protects against injuries. Bone loss, osteoarthritis and muscle weakness increases the risk for disability, pain, loss of independence and death.
9. Maintain social contact—Staying connected with people helps our brains work better, helps memory and prevents isolation. Find a way to talk to someone every day.
10. Combat depression—Depression is not a normal sign of aging. If you, or someone you care for or spend a lot of time with, are showing signs of depression, talk to your health care provider.
Dr. Newman says to use these guidelines in conversation with a health care provider. “We encourage people to use the Keys even if their health is good overall,” she says. “And take blood pressure and cholesterol medications if prescribed. They can be extremely helpful.”
Dr. Newman and colleagues think old age is a time to be celebrated—not dreaded.
“It’s an exciting time for aging,” says Steven M. Albert, PhD, MSc, professor and chair, Department of Behavioral and Community Health Sciences, Pitt Public Health, and one of the creators of the “10 Keys”™. “Researchers have discovered ways that might slow the process of aging and ways to control certain risk factors.”
Dr. Albert says that people who have not focused on their health should not feel that they have lost an opportunity, either. “The older people get, the greater the benefits of prevention are,” he says. “Simply being aware of your blood pressure, cholesterol levels and being up-to-date on cancer screenings can make a difference in how well people feel in old age.”
“Wellness can start today,” he says. “It’s never too late to better your health.”
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