صحة كبار السن (Elderly health)

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Elderly health

 

 

(Public Health)

This page will answer your questions about elderly health.

 

Elderly Health:

Elderly health refers to the overall health and well-being of individuals over the age of 60. It aims to maintain their quality of life by promoting physical, mental, and social health. Elderly health includes the prevention of chronic diseases and their effective management when they occur, as well as providing necessary support to preserve their independence and ability to perform daily activities. Good health at this stage also involves promoting proper nutrition, regular physical activity, psychological and social support to improve quality of life and reduce age-related health risks.

 

Needs of the Elderly:

 

⁠Hearing and vision impairments.

Fractures resulting from falls and loss of balance.

Proper Nutrition for the Elderly:

Nutrition and maintaining a healthy weight are among the most important factors for improving quality of life in the elderly, playing a key role in disease prevention and management.

  • Excess weight in older adults poses health risks and increases the likelihood of heart disease, diabetes, bone and joint problems, and other chronic diseases.
  • With aging, the body requires fewer calories but higher amounts of nutrients. Therefore, elderly individuals are advised to:
  • Consume fiber-rich foods such as vegetables and fruits.
  • Eat whole grains like oatmeal, whole wheat bread, and brown rice.
  • Include healthy proteins such as fish, poultry, eggs, and legumes.
  • Consume dairy products like milk and its derivatives to obtain vitamin D and calcium.
  • Drink 6–8 cupsof water (daily to)avoid dehydration.
  • Replace fried foods with grilled options.
  • Choose vitamin D fortified foods such as cereals, dairy products, salmon, eggs, and red meat.
  • Limit consumption of white bread, white rice, and pasta made from refined grains.
  • Reduce intake of saturated fats and fried foods.
  • Cut down on added sugars and sugary drinks.

 

 ⁠Limit sodium intake to less than 1500 mg per day (about two-thirds of a teaspoon of salt).

Limit canned food intake and rinse canned foods to reduce excess salt.

Physical Activity for the Elderly:

  • Physical activity is a fundamental factor for maintaining the health and well-being of older adults. With aging, individuals face various health challenges such as muscle weakness, decreased bone density, and increased risk of chronic diseases. Therefore, it is essential to incorporate physical activity into their daily routine.
  • Types of suitable physical activities for the elderly include:
  • Aerobic exercises: walking, cycling, or swimming.
  • Strength training: lifting light weights or using resistance bands.

Balance exercises: at least three days per week.

 

Flexibility exercises: stretching muscles to improve joint mobility.

  • It is recommended to engage in at least 150 minutes of moderate-intensity physical activity per week or 75 minutes of vigorous activity. It is also preferable to consult a doctor before starting any exercise program.
  • Benefits of Physical Activity for the Elderly:
  • Improves cardiovascular health.
  • Strengthens muscles and bones.
  • Enhances balance and flexibility to prevent falls.
  • Boosts mental and psychological health.
  • Reduces the risk of dementia and Alzheimer’s disease.

 

 ⁠Decreases pain and improves joint function in people with arthritis.

Promotes better sleep quality.

  • Psychological and Mental Care for the Elderly:
  • Psychological and mental care is vital for improving the quality of life in older adults. With aging, many face psychological challenges such as depression, anxiety, memory loss, and loneliness. Therefore, providing a supportive environment that enhances mental health is essential. Ways to improve psychological and mental health include:
  • Maintaining social activity through participation and volunteering in community or religious activities.
  • Continuous communication with friends and family.
  • Reducing anxiety and stress.
  • Stimulating the mind and performing mental exercises, such as reading and solving puzzles.

Managing stress through relaxation techniques such as meditation and deep breathing.

  • Maintaining a regular sleep routine.
  • Older adults need psychological and social support from family and friends, which includes:
  • Providing emotional support and assistance when needed.
  • Involving them in decisions related to their lives.

 

⁠Benefiting from their personal and professional experiences.

Including them in social, cultural, and recreational activities.

  • Managing Chronic Diseases and Regular Check-ups for the Elderly:
  • Older adults are more susceptible to chronic diseases such as diabetes, hypertension, bone and joint problems, and others. Therefore, it is advised to:
  • Undergo regular screening tests for early detection of chronic diseases, which helps prevent worsening conditions.
  • Adhere strictly to treatment plans and take prescribed medications regularly as instructed by healthcare providers.
  • Monitor blood sugar, cholesterol, and blood pressure levels regularly.
  • Quit smoking to reduce the risk of heart disease.

 

Follow a healthy and balanced diet.

  • Engage in appropriate physical activity.
  • Tips for Elderly Care:
  • Provide a balanced diet rich in nutrients.
  • Encourage physical activity suitable for their health status.
  • Offer psychological care and emotional support.
  • Monitor health status and ensure regular medical check-ups.
  • Organize medication schedules and ensure adherence.
  • Create a safe home environment to reduce the risk of falls.
  • Promote social interaction to reduce isolation.

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