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Aging: What to expect as you get older

Wonder what's considered a normal part of the aging process? Here's what to expect as you get older — and what to do about it.

By Mayo Clinic staff

Do you expect to find a few more wrinkles and gray hairs each time you look in the mirror? These are just some of the changes you're likely to notice as you get older. You're not necessarily at the mercy of Mother Nature, however. Here's a list of common aging-related changes — and what you can do to promote good health at any age.

Your cardiovascular system

What's happening. Over time, your heart muscle becomes less efficient — working harder to pump the same amount of blood through your body. In addition, your blood vessels lose some of their elasticity and hardened fatty deposits may form on the inner walls of your arteries (atherosclerosis). These changes make your arteries stiffer, causing your heart to work even harder to pump blood through them. This can lead to high blood pressure (hypertension) and other cardiovascular problems.

What you can do about it. To promote heart health, include physical activity in your daily routine. Try walking, swimming or other physical activities. Eat a healthy diet, including plenty of fruits, vegetables and whole grains. If you smoke, ask your doctor to help you quit. Your risk of heart disease will begin to fall almost immediately.

Your bones, joints and muscles

What's happening. With age, bones tend to shrink in size and density — 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 may become less coordinated or have trouble balancing.

What you can do about it. Include plenty of calcium and vitamin D in your diet. Build bone density with weight-bearing activities, such as walking. Consider strength training at least twice a week, too. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis. Building muscle also protects your joints from injury and helps you maintain flexibility and balance.

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. Various medications, including diuretics and iron supplements, may contribute to constipation. Certain medical conditions, including diabetes and irritable bowel syndrome, may increase the risk of constipation as well.

What you can do about it. To prevent constipation, drink water and other fluids and eat a healthy diet — including plenty of fruits, vegetables and whole grains. Include physical activity in your daily routine. Don't ignore the urge to have a bowel movement. If you're taking medications that may contribute to constipation, ask your doctor about alternatives.

Your bladder and urinary tract

What's happening. Loss of bladder control (urinary incontinence) is common with aging. Health problems such as obesity, frequent constipation and chronic cough may contribute to incontinence — as can menopause, for women, and an enlarged prostate, for men.

What you can do about it. Urinate more often. If you're overweight, lose excess pounds. If you smoke, ask your doctor to help you quit. Pelvic muscle exercises (Kegel exercises) might help, too. Simply tighten your pelvic muscles as if you're stopping your stream of urine. Aim for at least three sets of 10 repetitions a day. If these suggestions don't help, ask your doctor about other treatment options.

Your memory

What's happening. Memory tends to becomes less efficient with age, as the number of cells (neurons) in the brain decreases. It may take longer to learn new things or remember familiar words or names.

What you can do about it. To keep your memory sharp, include physical activity in your daily routine and eat a healthy diet. It's also helpful to stay mentally and socially active. If you're concerned about memory loss, consult your doctor.

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References
  1. Aging hearts & arteries: A scientific quest. National Institute on Aging. http://www.nia.nih.gov/NR/rdonlyres/0BBF820F-27D0-48EA-9820-736B7E9F08BB/0/HAFinal_0601.pdf. Accessed May 3, 2010.
  2. AgePage: Osteoporosis: The bone thief. National Institute on Aging. http://www.nia.nih.gov/HealthInformation/Publications/osteoporosis.htm. Accessed May 3, 2010.
  3. AgePage: Concerned about constipation? National Institute on Aging. http://www.nia.nih.gov/HealthInformation/Publications/constipation.htm. Accessed May 3, 2010.
  4. AgePage: Urinary incontinence. National Institute on Aging. http://www.nia.nih.gov/HealthInformation/Publications/urinary.htm. Accessed May 3, 2010.
  5. Understanding memory loss. National Institute on Aging. http://www.nia.nih.gov/NR/rdonlyres/F35FE176-B3E6-4FD5-8FA0-C37E53EBCD89/0/understandingmemorylossJune2007.pdf. Accessed May 3, 2010.
  6. AgePage: Aging and your eyes. National Institute on Aging. http://www.nia.nih.gov/HealthInformation/Publications/eyes.htm. Accessed May 3, 2010.
  7. AgePage: Hearing loss. National Institute on Aging. http://www.nia.nih.gov/HealthInformation/Publications/hearing.htm. Accessed May 3, 2010.
  8. AgePage: Sexuality in later life. National Institute on Aging. http://www.nia.nih.gov/HealthInformation/Publications/sexuality.htm. Accessed May 3, 2010.
  9. Fit and fabulous as you mature. Weight-control Information Network. http://win.niddk.nih.gov/publications/mature.htm. Accessed May 3, 2010.
  10. Oral changes with age. American Dental Association. http://www.ada.org/public/topics/oral_changes_faq.asp. Accessed May 3, 2010.
  11. AgePage: Skin care and aging. National Institute on Aging. http://www.nia.nih.gov/HealthInformation/Publications/skin.htm. Accessed May 3, 2010.

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Aug. 7, 2010

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