Practical Life styles and

strategies for healthy

aging

Dr. P.C Krishnaswamy

Professor
UCPE, Bangalore University
 Agenda
1. Introduction
2. Aging as a process : Its impacts
3. The six guidelines
4. Diet
5. Physical Activities and Exercise
6. Hormonal Enhancement
7. Nutritional Supplement
8. Stress Reduction
9. Miscellaneous strategies
10. Conclusions
Aging as a process : Its impacts
 Aging is a natural and inevitable process that declines
physiological and psychological phenomena

 Characteristics include
 muscle mass -▼ ; fat mass -▲
 Bones lose minerals
 Cardio-vascular system deteriorates
 Central Nervous System deteriorates
 Extensibility of soft tissue -▼ ; flexibility -▼.
 Susceptibility to mood disorders -▲

 “A healthy population is a pre-requisite for economic growth.

Good health of older population saves money, freeing it for other
needs.” -Prof. Brundtland ,WHO
The six guidelines for healthy aging
1. Diet
Health & Dignity
2. Physical Activities and
exercise,
3. Hormonal Enhancement,
4. Nutritional supplement
5. Stress Reduction.
6. Miscellaneous strategies
 Diet Practices
 As human digestive system is designed
with lengthier intestine, prefer to be
vegetarian
 Diet Practices

 Organic vegetables add energy,

minerals, vitamins, fiber and antioxidants
in optimum quantity without depositing
the unused.
 Diet Practices
 Use raw vegetables
 Diet Practices

 Fruits can be eaten as a whole; seasonal

fruits increase immunity.
 Diet Practices

 Use natural sugars - honey and jaggary

 Diet Practices

 Prefer the food with heritage of the

particular geography.
 Diet Practices

 Prefer butter to ghee or cheese - Butter

strengthens nervous system.
 Diet Practices

 Avoid processed or preserved food.

 Diet Practices

 Add sufficient amount of natural proteins

- sprouted corns/ grains which are rich in
minerals, antioxidants, vitamins and
carbohydrates.
 Diet Practices

 sugar cane helps strengthen teeth, gum

and oral organs.
 Diet Practices

 Jaggary is preferable to sugar

Physical Activities and Exercise
 Strength training
 Endurance training (Cardiovascular
exercise)
 Flexibility training
 Balancing and cross training
Physical Activities and Exercise
Sl No Benefit
1 Slowing the decline in
VO2max
2 Maintain Muscle mass and
strength
3 Prevention of increasing in
body fat
4 Maintain Bone Mass
5 Maintain joint range of
motion(ROM) and muscle
flexibility
6 Enhance well being, self-
confidence, Quality of
Life(QOL), Reduce anxiety,
depression, social isolation
7 Maintain Glucose tolerance
Ailments managed
Coronary Artery diseases(CAD) and
Type-2 diabetes are managed
Arthritis, Type-2 diabetes, Obesity,
Low back pain, Osteoporosis, Loss
of balance
Coronary Artery diseases(CAD),
Type-2 diabetes, Obesity,
hypertension, stroke, and type-2
diabetes
Osteoporosis, Loss of Balance
Arthritis, Low back pain and Loss of
balance
Depression and neurological diseases
Type-2 diabetes
 Hormonal Enhancement
 Strength training and aerobic training enhance
endogenous growth hormone release.

 Simplicity, slowness, and peace loving in life style is of

a key role in hormonal regulation.

 Yoga with Asanas, Pranayama, kriyas, Bandhas and

Mudras are also effective tools in hormonal regulation.
 During Physical activity /exercise stimulate
hormones in the body
Hormones Benefits Exercises
• Act as a natural pain killers • Aerobic Exercise
• Increase ability to sleep • Bounding and stretching exercise
Endorphins • Reduce stress • Meditation
(Happy hormones) • Boost self esteem • Acupressure
• Key for memory power and higher • Massage therapy
thinking • Breathing deeply

• Improve concentration and focus • Mainly running activities

Dopamine • Elevated moods • Mediation
• Reduce stress • Eating black chocolates

• Regulation of sleep wake up cycle

Serotonin • Maintain body temperature
(Feel good • Increase happiness • Aerobic Exercise
hormone) • Feeling of inner satisfaction
• Improved mood
Neurotrophins
• Development and function of neurons • Aerobic and anaerobic exercise
(protein)
• Helps to burn more fat
Estrogens • Weight training
• Increase muscle hypotrophy

• Powerful strategy to prevent future

Troponin • Strenuous Exercise
cardio-vascular endurance.
 Nutritional Supplement
 Fruits, milk, groundnut, sugarcane.
 Vitamin and minerals in capsule/tonic
forms under the prescription of family
doctor prevent aging to certain extent.
 Stress Reduction
 Attend and adopt stress reduction programs /
practices like yoga meditation, breathing
techniques etc.
 Listen to music of your choice – classical music
bhajans etc.
 Maintain trusted friends.
 Adopt principle – “Act busy; take it easy”.
 Don’t overeat/ oversleep.
 Moderate emotions; take breaks.
 Miscellaneous
 Personal Strategies

 Social Strategies
 Construction/maintenance of old age houses, day care
centers, etc.,
 Economic support by the societal, religious, governmental
centers
 Counseling for caretakers and aging
 Mobile Medicare
 Aging specific Infrastructure- Parks, amenities, and
transportation ( Stops/Stands include reservation)
 Education/curriculum for the students to take care of aging
community
 Research facilities by the government
 Conclusion
 Aging is a part of the natural life that needs to
be looked out for benefits of its own.

 A systematic life style with physical activities,

balanced nutrition, and joyous routine will
certainly control the aging and associated
problems such as degenerative diseases.

 A participatory and productive attitude with an

active involvement brings an increased level of
love, dignity and respect from the community.
Thank you