Health
11 tips for adults age 65 and over to ‘live well’ over time, according to gerontologists
With the number of Americans over age 65 expected to skyrocket by 47% between 2022 and 2050, there is a growing emphasis on living well — not just long — into the senior years.
Two gerontologists from Home Instead, a national in-home senior care provider owned by Honor Company in San Francisco, shared their top tips for how aging adults can stay healthy and energized.
1. Checkup from the neck up
Lakelyn Eichenberger, PhD, a gerontologist (aging expert) and caregiving advocate based in Omaha, Nebraska, recommends getting a baseline cognitive assessment early on to monitor your cognitive health.
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“Cognitive exams are included as part of the Medicare wellness visit for those over 65,” she shared with Fox News Digital.
With the number of Americans over age 65 expected to skyrocket by 47% between 2022 and 2050, there’s a growing emphasis on living well into the senior years. (iStock)
“Even if you have no current concerns about your cognition, having a baseline and normalizing the conversation with your health care provider can open doors if issues arise down the road.”
2. Volunteer and give back
Engaging in volunteer activities can provide a sense of fulfillment and purpose, and it can also promote longevity, according to Eichenberger.
“Giving back can lift your mood, knowing you’re making a difference in others’ lives.”
“The connections made through volunteering offer important social outlets and opportunities to form new friendships,” she said.
“Giving back can lift your mood, knowing you’re making a difference in others’ lives.”
3. Stay social
Jenny Munro, MA, a Nebraska-based gerontologist, emphasized the importance of older adults having an active social life and cultivating quality relationships.
“Make a point of connecting regularly with relatives, friends and neighbors,” she recommended in an email to Fox News Digital.
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It can be helpful to maintain social connections with people of different generations, both older and younger, Munro advised.
“Volunteer at a school or community center,” she suggested. “Focus on the relationships and activities that you enjoy the most.”
4. Never stop moving
Adults age 65 and over should aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity per week, according to the U.S. Centers for Disease Control and Prevention (CDC).
They should also participate in at least two days of strength-training exercises and balance-improving movements, the agency recommends.
Adults age 65 and over should aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity each week, according to the CDC. (iStock)
“You don’t need to go to a gym every day, but you do have to move,” Munro said. “Movement can include going for a walk, gardening and climbing stairs.”
Walking a mile is good for you, she said — and walking fast for a mile is better, as it will raise the heart rate.
“Movement is essential for vitality,” Munro noted. “If you haven’t been exercising, starting today can significantly protect your brain later. It’s never too late.”
5. Learn and stay curious
“Adopt a learner’s mindset and follow your curiosity,” Eichenberger said. “Mental stimulation is beneficial for brain health and comes in many forms.”
“Be open to new experiences and maintain curiosity about the world, leading to a more engaged and fulfilling life.”
The expert suggests engaging in activities that challenge the brain, such as completing puzzles, reading, learning new skills or playing musical instruments.
“Be open to new experiences and maintain curiosity about the world, leading to a more engaged and fulfilling life,” she advised.
6. Get proper nutrition
To manage healthy blood pressure and blood sugar levels, Munro recommends eating a high-nutrient diet that’s rich in whole grains, vegetables, leafy greens, nuts, berries and fish — and low in red meat, butter and sweets.
“When you eat a rainbow of vegetables, you eat a more diverse array of nutrients, many of them brain-friendly antioxidants,” an expert advised. (iStock)
“Eat a wide variety of different colored vegetables,” she said. “When you eat a rainbow of vegetables, you eat a more diverse array of nutrients, many of them brain-friendly antioxidants.”
The expert also recommends preparing meals at home, as this allows more control over the salt, sugar and fat content than buying prepared meals or food from restaurants.
7. Manage caregiving stressors
Many family members become caregivers for an aging parent or loved one at some point.
“While caregiving can be rewarding, it can also cause stress and put you at risk of burnout,” Eichenberger told Fox News Digital.
“Long-term stress hormones like cortisol can negatively affect health.”
Finding ways to effectively manage stress can benefit the aging journey, the doctor said.
“Use resources like home care or respite care to provide breaks from the caregiving role, allowing you to refresh, recharge and tend to your own needs,” she suggested.
8. Prioritize sleep
Losing sleep will have both short- and long-term consequences on your health, according to Munro.
“During slumber, your brain clears away toxic waste that builds up early in the development of Alzheimer’s disease,” she said.
To ensure adequate sleep, an expert recommends sticking to a schedule, waking up to early morning light, eliminating electronics before bed, and sleeping in a cool, quiet and dark place. (iStock)
“The body also heals tissues, strengthens memory and even grows during sleep.”
To ensure adequate sleep, Munro recommends sticking to a schedule, waking up to early morning light, eliminating electronics before bed, and sleeping in a cool, quiet and dark place.
9. Cultivate a positive attitude
Fostering a positive outlook on life has been linked to better health outcomes and longevity, according to Eichenberger.
“Embrace aging and lean into the wisdom and experience you’ve gathered over your lifetime,” she advised.
10. Maintain a sense of purpose
“A sense of purpose means that you see life as having meaning, a sense of direction and goals to live for,” Munro said — something she calls “active aging.”
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Staying engaged in a job, especially one that’s satisfying, tends to keep people physically active, socially connected and mentally challenged, Munro said, which helps to protect cognition.
“Embrace aging and lean into the wisdom and experience you’ve gathered over your lifetime.”
“Delay retirement as long as possible. And when you retire, don’t quit on life,” she suggested.
“Find activities that are joyful and stimulating. There’s power to maintaining a sense of purpose by continuing to learn, discover and complete complex tasks.”
11. Plan ahead to age your way
Think about where and how you want to age, Eichenberger advised.
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“Consider your living environment and how you can make modifications to ensure it’s suitable for aging in place,” she suggested.
“Also, think about the support you might need to age on your own terms.”
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A highly contagious digestive virus is surging across the U.S., experts warn.
Rotavirus, a double-stranded RNA virus, causes acute gastroenteritis — inflammation of the stomach and intestines — which can lead to severe diarrhea, vomiting, fever and stomach pain.
The virus primarily affects infants and young children, but there have also been outbreaks in elderly populations, such as nursing homes.
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Data from the Centers for Disease Control and Prevention shows that in the week ending April 4, out of 2,329 rotavirus tests, 7.3% were positive for the infection. Last year’s highest infection rate was 6.77% as of the week ending April 19.
Rotavirus, a double-stranded RNA virus, causes acute gastroenteritis — inflammation of the stomach and intestines — which can lead to severe diarrhea, vomiting, fever and stomach pain. (iStock)
“We’re seeing a lot of rotavirus in the wastewater right now,” Dr. Marc Siegel, Fox News senior medical analyst, confirmed to Fox News Digital. “Testing for rotavirus is way down, but the percentage of positive tests is up.”
While the virus typically peaks in the spring, it is not currently slowing down, he noted.
Why cases may be rising
Patricia Pinto-Garcia, M.D., a medical editor at GoodRx who is based in California, said there are several possible reasons for the rotavirus spike.
“Vaccine rates are down overall among young children, as they decreased during COVID,” she told Fox News Digital. “This means there’s a growing number of infants and young children who are vulnerable to infection.”
The rotavirus vaccine series must be completed by the time a child is 8 months old, she noted.
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As a result of the declining vaccinations, herd immunity isn’t protecting vulnerable children, according to Pinto-Garcia. “Children who haven’t finished the vaccine series yet, are too young to get vaccinated, or can’t get the vaccine due to medical illness are more likely to get exposed to the illness because other children aren’t vaccinated,” she said.
Siegel noted that before the vaccine became available, rotavirus resulted in 55,000 to 70,000 in the U.S. per year.
“Vaccine rates are down overall among young children, as they decreased during COVID,” a doctor told Fox News Digital. “This means there’s a growing number of infants and young children who are vulnerable to infection.” (iStock)
“I am concerned that the vaccination rate has been declining over the past seven years and is continuing to decline in the current climate of vaccine skepticism,” he said.
Surveillance methods are also much better than they used to be, Pinto-Garcia noted, which means public health experts are able to pick up and track cases better than ever before.
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“But we see that rotavirus-related healthcare visits are also up, so improved detection is not the only reason we are seeing this spike,” she said.
The COVID pandemic also disrupted the pattern of infections, according to Pinto-Garcia, so it’s “tricky” to compare the current levels against older cycles.
“It’s possible that what we are seeing is still some post-pandemic rebound, but it’s unlikely that this year’s pattern is fully explained by just this factor,” she added.
Transmission and risk
Dr. Zachary Hoy, a pediatric infectious disease specialist at Pediatrix Medical Group based in Nashville, Tennessee, often sees young patients with rotavirus.
“Rotavirus is spread via the fecal-oral route, meaning that a person comes into contact with virus droplets from contact with other children or adults, or from contact with objects such as toys that have been contaminated with the virus from someone who is sick,” he told Fox News Digital. “This can lead to outbreaks, especially at schools where many young children share the same toys.”
“It’s possible that what we are seeing is still some post-pandemic rebound, but it’s unlikely that this year’s pattern is fully explained by just this factor.”
Rotavirus is associated with many dehydration cases in the hospital due to the degree of diarrhea, according to Hoy.
In some severe cases, the virus can lead to seizures due to electrolyte imbalances from dehydration and loss of electrolytes in the stool.
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“Younger children do not have the reserves that older children and adults have, so they can become more dehydrated quicker and develop more severe electrolyte imbalances, leading to more severe infections,” Hoy said.
“Patients with problems with their immune systems or on medications that can decrease their immune systems can have more severe and prolonged infections, too.”
Treatment and care
Because rotavirus is a viral infection, antibiotics are not effective against it. There is no specific antiviral treatment for the condition, with doctors typically recommending supportive care.
“The mainstay of treatment is hospitalization for rehydration via intravenous (IV) fluids,” Hoy told Fox News Digital. “Sometimes it can take up to two to three days of IV fluids to help get patients rehydrated.”
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Blood draws are often necessary to evaluate patients’ electrolyte levels, such as sodium, potassium, calcium and magnesium, according to the doctor.
“If these electrolyte levels are significantly low, sometimes patients need special IV solutions or individual electrolyte medications,” he added.
“The mainstay of treatment is hospitalization for rehydration via intravenous (IV) fluids,” a doctor told Fox News Digital. (iStock)
Dr. Daniel Park, medical director of the Pediatric Emergency Department at UNC Health in Chapel Hill, North Carolina, noted that most children recover with supportive care, but parents should seek medical attention if a child shows signs of dehydration. Those include decreased urination, lethargy or inability to keep fluids down.
“While rare, rotavirus can be life-threatening in vulnerable populations, especially very young infants or children with underlying medical conditions,” Park told Fox News Digital.
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Prevention strategies
Given the lack of antiviral medications for rotavirus, doctors emphasize the importance of prevention, primarily the vaccine.
There are two rotavirus vaccines – Rotateq (a three-dose series) and Rotarix (a two-dose series). They are given starting at age 2 months as oral drops, not injections, according to Hoy.
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“It’s important to get the rotavirus vaccines on schedule, because these younger infants are at greatest risk if they get rotavirus,” he advised.
Other recommended prevention methods include handwashing with soap and water.
Every day we’re faced with a zillion small choices: Go to sleep early, or watch one more episode of that Netflix drama. Call an old friend to catch up, or cruise social media. Of course, no single action will guarantee a long, healthy life or doom you to an early grave. But those little daily decisions do add up, and over the long term they can make a difference when it comes to both your longevity and your health span, the amount of life spent in relatively good health.
Scroll through this theoretical “day in the life” and select the option that best fits your typical day. Not every situation will apply perfectly, but think about which choice you’d be most likely to make. This isn’t a formal scientific assessment. The goal here isn’t to assign you a “good” or “bad” score, but to help you understand the central factors that shape the way we age and how long we live.
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A study from Harvard Medical School indicates natural selection has favored the red hair gene, resulting in a potential increase in the number of redheaded people as humanity continues to evolve.
By analyzing nearly 16,000 ancient genomes spanning 10,000 years, researchers identified a list of traits that nature is actively pushing forward. Among the most prominent were the genetic variants for red hair.
“Perhaps having red hair was beneficial 4,000 years ago, or perhaps it came along for the ride with a more important trait,” the authors noted.
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The study, published in the journal Nature, relied on a large database of ancient DNA from West Eurasia. Using new computing methods, the team was able to filter out random fluctuations in DNA to identify what it called “directional selection.”
Directional selection happens when a particular version of a gene gives an organism a strong survival or reproductive advantage, causing it to become more common in a population faster than it would by chance, according to experts.
Directional selection is when a specific gene provides such significant benefits that it rises in frequency across a population much faster than random chance. (iStock)
Prior to this study, scientists only knew of about 21 such instances in human history, one of which was lactose tolerance. This new research uncovered hundreds more.
“With these new techniques and a large amount of ancient genomic data, we can now watch how selection shaped biology in real time,” Ali Akbari, first author of the study and senior staff scientist in the lab of Harvard geneticist David Reich, said in a press release.
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The data showed that genetic markers for red hair are among 479 gene variants that have been strongly favored over the past 10,000 years. One likely explanation, the researchers said, is a major shift in human history: the transition to farming.
Scientists have long pointed to vitamin D synthesis as a likely driver for the rise of traits like fair skin and light hair. (iStock)
As humans moved away from hunting and gathering and settled into agricultural societies, their environment and behavior changed radically, triggering an evolutionary “acceleration.”
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While the Harvard study provides the first definitive statistical proof that red hair was actively selected during the rise of farming, the researchers noted that the exact prehistoric benefit still requires more study.
However, scientists have long pointed to vitamin D synthesis as a likely driver for the rise of these light-pigmented traits in northern climates.
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While redheads remain a minority of the global population today, the Harvard study’s analysis suggests that they may not be an evolutionary accident.
While redheads remain a minority of the global population today, the Harvard study’s analysis suggests they may not be an evolutionary accident. (iStock)
Instead, the red hair trait was “boosted” by natural selection as humans adapted to the challenges of a modern world, according to the researchers.
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The researchers urged caution in how these findings are interpreted.
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“What a variant is associated with now is not necessarily why an allele propagated,” the authors noted.
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