Physical Changes with Age with aging are always expected. However, I was not prepared for the physical changes with age once I hit my forties and fifties. We all expect gray hairs and slowing down of metabolism, but I was confronted with changes in vision at forty that I did not expect. Not to mention my skin got less elastic, drier and more fragile the older I get.
Physical changes with age, which are normal?
We know gray hairs are normal but even the number of grey hairs I was getting, was a surprise.
Your cardiovascular system
Your cardiovascular system is your heart, arteries and veins. The most common change in the cardiovascular system is stiffening of the blood vessels and arteries, causing your heart to work harder to pump blood through them. The heart muscles grow to adjust to the increased workload. Your heart rate at rest will stay about the same, but it won’t increase during activities as much as it used to. These changes increase the risk of high blood pressure (hypertension) and other cardiovascular problems.
Your bones, joints and muscles
Bones tend to shrink in size and density, weakening them and making them more susceptible to fracture. You might even become a bit shorter. Factors that can affect your coordination, stability and balance.
Your digestive system
Age-related structural changes in the large intestine can result in more constipation in older adults. Medications, such as diuretics and iron supplements, and certain medical conditions, such as diabetes, also might contribute to constipation.
Your bladder and urinary tract
Your bladder may become less elastic as you age, resulting in the need to urinate more often. Weakening of bladder muscles and pelvic floor muscles may make it difficult for you to empty your bladder completely or cause you to lose bladder control (urinary incontinence).
Your memory and thinking skills
Your brain undergoes changes as you age that may have minor effects on your memory or thinking skills.
Your eyes and ears
Difficulty focusing on objects that are close up. You might become more sensitive to glare and have trouble adapting to different levels of light. Aging also can affect your eye’s lens, causing clouded vision (cataracts).
Your hearing also might diminish. You might have difficulty hearing high frequencies or following a conversation in a crowded room.
Your teeth
Your gums might pull back from your teeth. Certain medications, such as those that treat allergies, asthma, high blood pressure and high cholesterol, also can cause dry mouth.
Your skin
Your skin thins and becomes less elastic and more fragile, and fatty tissue just below the skin decreases. You might notice that you bruise more easily. Decreased production of natural oils might make your skin drier. Wrinkles, age spots and small growths called skin tags are more common.
Your weight
How your body burns calories (metabolism) slows down as you age. If not, active you will gain weight.
Your sexuality
Sexual needs and performance might change. Illness or medication might affect your ability to enjoy sex. For women, vaginal dryness can make sex uncomfortable. For men, impotence might become a concern. It might take longer to get an erection, and erections might not be as firm as they used to be.
What you can do
- Include physical activity in your daily routine. Try walking, swimming or other activities you enjoy. Regular moderate physical activity can help you maintain a healthy weight and lower your heart disease risk.
- Weight-bearing exercises, such as walking, jogging, tennis, climbing stairs and weight training can help you build strong bones and slow bone loss.
- Eat a healthy diet. Choose vegetables, fruits, whole grains, high-fiber foods (legumes) and lean sources of protein, such as fish. Limit foods high in saturated fat and salt.
- Get adequate amounts of calcium. Recommendations is 1,000 milligrams (mg) of calcium daily for adults. Dietary sources of calcium include dairy products, broccoli, kale, salmon and tofu.
- Get adequate amounts of vitamin D. The recommended daily intake of vitamin D is 600 international units for adults up to age 70 and 800 IU for adults over 70. Many people get adequate amounts of vitamin D from sunlight. Other sources include tuna, salmon, eggs, vitamin D-fortified milk and vitamin D supplements.
- Don’t smoke. Smoking contributes to the hardening of your arteries and increases your blood pressure and heart rate. If you smoke or use other tobacco products, ask your doctor to help you quit.
- Manage stress. Stress can take a toll on your heart. Take steps to reduce stress, such as meditation, exercise or talk therapy.
- Get enough sleep. Quality sleep plays an important role in the healing and repair of your heart and blood vessels. Aim for seven to nine hours a night
- Share your needs and concerns with your partner. You might find the physical intimacy without intercourse is right for you, or you may experiment with different sexual activities. Exercise improves the release of sexual hormones, cardiovascular health, flexibility, mood and self-image — all factors that contribute to good sexual health.
- Talk to your doctor. Your doctor might offer specific treatment suggestions — such as estrogen cream for vaginal dryness or oral medication for erectile dysfunction in men.
You can’t stop the aging process, but you can make choices that improve your ability to maintain an active life, to do the things you enjoy, and to spend time with loved ones.