Stress management for healthier aging

Jordi Mascio looks ways to manage stress as we grow older…

AGING is an inevitable process each individual has to encounter at some point in life. The changes associated with aging begin to occur during early adulthood. This gradual process is characterised by a multitude of changes in the structure and function of the body. The structural decline includes tooth loss and increased thickness of the lens of the eye. Functional decline associated with aging includes a mild decrease in mental function. However, this is different from functional and structural decline demonstrated by individuals suffering from health disorders.

This article elaborates on what normal and healthy aging looks like, the challenges to stress management in aging, and how individuals can combat these challenges.

The concept of healthy aging

According to the World Health Organization (WHO), healthy aging is a process involving the maintenance and development of functional ability to ensure well-being in advanced age. Functional ability is referred to as the capabilities of individuals to perform their desired tasks. Functional abilities enable an individual to move from one point to another, fulfill their basic needs, maintain or develop relationships, make decisions, grow, learn, and contribute to the wellness of their society.

Environmental and internal factors interact together to determine the functional ability of an individual. The environmental factors include society, home, and community whereas internal factors include the physical and mental capabilities of an individual.

The characteristics of healthy aging include social components, spiritual components, and person-specific components. Personspecific components are of prime importance and include the absence of disease-related symptoms, independent management of selfcare, cognitive well-being, and good psychoemotional health.

The barrier to healthy aging: stress management

As an individual grows older, it becomes harder to manage both physical and mental stress. The heart, brain, lungs, bone, gut, and immune system are less able to fight off physical stress, and it also becomes harder for an elderly person to cope with mental and emotional stress. This stress may be associated with events that have occurred earlier in life or due to events associated with old age such as sleeping difficulties. In contrast to their younger counterparts, older adults are less resilient to physical, emotional, and mental stress.

Increased burden on the body during aging such as the onset of chronic diseases (heart problems, gut-related issues, psychological disorders, and neurological disorders) as well as the increase in the levels of stress hormones contribute to increased difficulty in managing stress. In addition to impaired stress management responses, older individuals find it harder to progress into the normal state after being subjected to mental, emotional, and physical stress.

Another important factor associated with stress management in the older population is the change in the nature of triggers as compared to when an individual is in childhood, adolescence, or early adulthood stage. Death of a loved one, alterations in relationship with spouse, children, and others, and physical disabilities including loss of vision, mobility, and hearing make it difficult for older adults to modulate stress effectively. The inability of individuals to reduce stress and cope with changes in the internal and external problems in the body, which may often go unnoticed in routine activities. A complete body exam along with psychiatric evaluation can help both the elder adults and the physicians in treating or managing the problem in the early stages. Increased social interactions and engagement in activities associated with pleasure and joy may also improve the ability of an individual to manage stress.

environment, lead to the development of several symptoms. These include anxiety, sleep problems, overeating, emotional instability, poor levels of concentration and attention, irritability, tension headaches, heart palpitations, eating problems, and indigestion. These problems in turn exaggerate stress, leading to a vicious cycle of stress and subjective health problems. [Subhead] Improving stress management and healthy aging

Neutralising the health stressors is integral to the healthy aging of an individual. To minimize stress levels and increase the ability of older adults to cope with physical, mental, and emotional stress, they need to adapt to the necessary tools and techniques. Increased physical activity such as performing appropriate exercises helps maintain weight, ease mobility and reduce the risk of associated chronic disorders including heart diseases. Increased physical activity reduces both physical and mental stress on an older individual.

In addition to increased physical activity, a nutritious diet and dietary supplements also alleviate mental and physical stresses associated with aging. Health practitioners recommend the intake of a healthy and well-balanced diet which replenishes the levels of vitamins, minerals, fats, proteins, and carbohydrates in the body. It is also recommended to replace sugar with healthier alternatives, as sugar is associated with an increased risk for obesity and diabetes.

Older adults can apply breathing techniques to combat stress. Meditation and yoga can also promote stress management. These exercises and techniques induce a relaxation response in the body. The relaxation response is characterised by a reduction in the levels of stress hormones, blood pressure and rate of breathing, heart rate, and consumption of oxygen by the body. Prescribed medications including anti-depressants are also useful for reducing mental stress. Psychological interventions such as cognitive behavioral therapy assist older adults in the identification of negative thought patterns and the substitution of these thoughts with positive ones.

Older adults shall also focus on getting routine checkups. Routine examinations are a useful strategy for identifying underlying

The role of glutathione, magnesium, vitamin C, and D

Glutathione is an anti-aging component in dietary supplements. It has antioxidant and detoxifying properties, which help in slowing down the process of aging. Glutathione promotes the optimal activity of the immune system, heart, and brain. It maintains high levels of energy and helps the body fight off internal and environmental stressors.

In addition to glutathione, magnesium is also integral to the aging process. The deficiency of this mineral leads to impaired energy production and increased oxidative stress, which can be improved by restoring magnesium levels in the body.

Vitamin C supplementation improves the visible signs of aging such as wrinkles and fine lines as well as supports antioxidant enzymes, the immune system, and cardiovascular function. Another important nutrient, vitamin D supplementation helps prevent and treat osteoporosis, hypertension, diabetes, cardiovascular diseases, and other comorbid conditions. n

iJORDI MASCIO has more than 14 years’ experience in the Bio Medical industry both in highly technical positions and in distribution and managing roles. He holds an MSc in Bio Medical engineering and an MSc in Molecular Physics. He provides courses and seminars on liposomes and innovative molecules to many practitioners around Europe. Find out more at www.goldmanlaboratories.

com.