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The dental What will heppen? Aging

As you get older, your muscle mass decreases and body fat takes its

place. Since fat tissue burns fewer calories than does muscle, you

need fewer calories to maintain your current weight. What you can do

To prevent unwanted weight gain: Include physical activity in your

daily routine. Regular moderate physical activity can help you

maintain a healthy weight. Eat a healthy diet. Choose vegetables,

fruits, whole grains, high-fiber foods and lean sources of protein,

such as fish. Limit sugar and foods high in saturated fat. Watch your

portion sizes. You might not need as many calories as you used to.

Your sexuality What’s happening With age, sexual needs, patterns 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 To promote your sexual health: Share

your needs and concerns with your partner. You might experiment with

different positions or sexual activities. Talk to your doctor. He or

she might offer specific treatment suggestions ?a such as estrogen

cream for vaginal dryness or oral medication for erectile dysfunction.

Remember, it’s never too late to adopt a healthy lifestyle. You can’t

stop the aging process, but you might be able to minimize its impact

by making healthy choices.

If you smoke or use other tobacco products, ask your doctor to help

you quit. Do Kegel exercises. Tighten your pelvic floor muscles, hold

the contraction for five seconds, and then relax for five seconds. Try

it four or five times in a row. Work up to keeping the muscles

contracted for 10 seconds at a time, relaxing for 10 seconds between

contractions. Your memory What’s happening Memory tends to becomes

less efficient with age. It might take longer to learn new things or

remember familiar words or names. What you can do To keep your memory

sharp: Eat a healthy diet. A heart healthy diet might benefit your

brain. Focus on fruits, vegetables and whole grains. Choose low-fat

protein sources, such as fish, lean meat and skinless poultry. What

you drink counts, too. Too much alcohol can lead to confusion and

memory loss. Include physical activity in your daily routine. Physical

activity increases blood flow to your whole body, including your

brain. This might help keep your memory sharp. Stay mentally active.

Mentally stimulating activities help keep your brain in shape ?a and

might keep memory loss at bay. Do crossword puzzles. Take alternate

routes when driving. Learn to play a musical instrument. Be social.

Social interaction helps ward off depression and stress, which can

contribute to memory loss. Look for opportunities to get together with

loved ones, friends and others. If you’re concerned about memory loss,

consult your doctor. Your eyes and ears What’s happening With age, you

might have 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 dim. You might

have difficulty hearing high frequencies or following a conversation

in a crowded room. What you can do To promote eye and ear health:

Schedule regular checkups. Follow your doctor’s advice about glasses,

contact lenses, hearing aids and other corrective devices. Take

precautions. Wear sunglasses or a wide-brimmed hat when you’re

outdoors, and use earplugs when you’re around loud machinery or other

loud noises. Your teeth What’s happening Your gums might pull back

(recede) from your teeth. Certain medications, such as those that

treat allergies, asthma, high blood pressure and high cholesterol, can

also cause dry mouth. As a result, your teeth and gums might become

slightly more vulnerable to decay and infection. What you can do To

promote oral health: Brush and floss. Brush your teeth twice a day and

clean between your teeth ?a using regular dental floss or an

interdental cleaner ?a once a day. Schedule regular checkups. Visit

your dentist or dental hygienist for regular dental checkups. Your

skin What’s happening With age, your skin thins and becomes less

elastic and more fragile. 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. What you can do To promote healthy skin: Be gentle. Bathe in

warm ?a not hot ?a water. Use mild soap and moisturizer. Take

precautions. When you’re outdoors, use sunscreen and wear protective

clothing. Check your skin regularly and report changes to your doctor.

Don’t smoke. If you smoke or use other tobacco products, ask your

doctor to help you quit. Smoking contributes to skin damage, such as

wrinkling. Your weight What’s happening Maintaining a healthy weight

is more difficult as you get older.

Aging: What to expect Aging: What to expect Wonder what’s considered a

normal part of the aging process? Here’s what to expect as you get

older ?a and what to do about it. By Mayo Clinic staff You know that

aging will likely cause you to develop wrinkles and gray hair. But do

you know how the aging process will affect your teeth, heart and

sexuality? Find out what kind of changes you can expect in your body

as you continue aging ?a and what you can do to promote good health at

any age. Your cardiovascular system What’s happening As you age, your

heart rate becomes slightly slower and your heart might become bigger.

Your blood vessels and your arteries also become stiffer, causing your

heart to work harder to pump blood through them. This can lead to high

blood pressure (hypertension) and other cardiovascular problems. What

you can do To promote heart health: 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, lower blood pressure and lessen the extent of arterial

stiffening. Eat a healthy diet. Choose vegetables, fruits, whole

grains, high-fiber foods and lean sources of protein, such as fish.

Limit foods high in saturated fat and sodium. A healthy diet can help

you keep your heart and arteries healthy. 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 ?a or learn to deal

with stress in healthy ways. Your bones, joints and muscles What’s

happening With age, bones tend to shrink in size and density ?a which

weakens them and makes them more susceptible to fracture. You might

even become a bit shorter. Muscles generally lose strength and

flexibility, and you might become less coordinated or have trouble

balancing. What you can do To promote bone, joint and muscle health:

Get adequate amounts of calcium. For adults ages 19 to 50 and men ages

51 to 70, the Institute of Medicine recommends 1,000 milligrams (mg)

of calcium a day. The recommendation increases to 1,200 mg a day for

women age 51 and older and men age 71 and older. Dietary sources of

calcium include diary products, almonds, broccoli, kale, canned salmon

with bones, sardines and soy products, such as tofu. If you find it

difficult to get enough calcium from your diet, ask your doctor about

calcium supplements. Get adequate amounts of vitamin D. For adults

ages 19 to 70, the Institute of Medicine recommends 600 international

units (IU) of vitamin D a day.

The recommendation increases to 800 IU a day for adults age 71 and

older. Although many people get adequate amounts of vitamin D from

sunlight, this might not be a good source for everyone. Other sources

of vitamin D include oily fish, such as tuna and sardines, egg yolks,

fortified milk, and vitamin D supplements. Include physical activity

in your daily routine. Weight-bearing exercises, such as walking,

jogging, tennis and climbing stairs, and strength training can help

you build strong bones and slow bone loss. Avoid substance abuse.

Avoid smoking and don’t drink more than two alcoholic drinks a day.

Your digestive system What’s happening Constipation is more common in

older adults. Many factors can contribute to constipation, including a

low-fiber diet, not drinking enough fluids and lack of exercise.

Medications ?a such as diuretics and iron supplements ?a and certain

medical conditions ?a such as diabetes and irritable bowel syndrome ?a

also might contribute to constipation. What you can do To prevent

constipation: Eat a healthy diet. Make sure your diet includes high-

fiber foods, such as fruits, vegetables and whole grains. Limit meats

that are high in fat, dairy products and sweets, which might cause

constipation. Drink plenty of water and other fluids. Include physical

activity in your daily routine. Regular physical activity can help

prevent constipation and is important for your overall health. Don’t

ignore the urge to have a bowel movement. Holding in a bowel movement

for too long can cause constipation. Your bladder and urinary tract

What’s happening Loss of bladder control (urinary incontinence) is

common with aging. Medical conditions, such as diabetes, might

contribute to incontinence ?a as can menopause, for women, and an

enlarged prostate, for men. What you can do To promote bladder and

urinary tract health: Go to the bathroom regularly. Consider urinating

on a regular schedule, such as every hour. Slowly, extend the amount

of time between your bathroom trips. Maintain a healthy weight. If

you’re overweight, lose excess pounds. Don’t smoke.


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