7 Common Diseases of Aging and How to Lower Your Odds of Getting Them

The normal aging process is comprised of a multitude of subtle physical changes. You may notice that your hair is turning grey, you don’t see as well as you used to, your skin is getting more wrinkled, and you often forget details like where you left your car keys. These types of changes are normal and are no cause for alarm.

However, getting older also makes people more susceptible to more serious medical issues. For example, common elderly health problems include hearing impairments and high blood pressure. But you don’t have to accept poor health as the inevitable result of aging. In many cases, age-related diseases can be prevented by maintaining a healthy lifestyle. You keep healthy when aging by exercising regularly, eating a well-balanced diet, managing stress, and avoiding cigarettes and alcohol.

Some of the most common diseases of old age are arthritis, diabetes, flu, heart disease, cancer, dementia, and osteoporosis. Here are more details on each one, along with what you can do to protect yourself:

Arthritis

Arthritis is a blanket term for a variety of disorders that involve inflammation in the joints. The condition can cause pain, stiffness, and decreased range of motion. The Centers for Disease Control and Prevention (CDC) says arthritis affects about half of all adults over age 65.

How to reduce your risk: Be kind to your joints by using proper lifting techniques and keeping your arms and legs well supported when you sit. Eat foods rich in antioxidants, such as herbs and fresh fruits. Maintain a healthy weight to help take any strain off your knee and hip joints. And participate in regular exercise that includes strengthening routines and low-impact aerobic activities (such as swimming or yoga for seniors) to help you stay strong and flexible.

Diabetes

Diabetes is a condition that occurs when you have excess levels of blood sugar. Type 2 diabetes, in which cells cannot use insulin properly, commonly affects older adults. According to the American Diabetes Association almost 16 million Americans over the age of 65 suffer from diabetes.

How to reduce your risk:

• Keep extra pounds off, especially around your waistline.
• Eat a healthy diet that includes a variety of vegetables and fruits and stay away from foods and beverages high in added sugar.
• Try to make a habit of going for a brisk walk – being physically active can lower your chances of getting diabetes.

Flu and pneumonia

Respiratory illnesses like flu and pneumonia are common in old age and cause body aches, fatigue, sore throat, cough, and chills. While anyone can come down with flu or pneumonia, older adults have weaker immune systems that make them more vulnerable to these illnesses. Seniors are also at high risk of developing serious complications from such conditions.

How to reduce your risk:

• Steer clear of people who are ill.
• Wash your hands frequently with warm soapy water.
• Try not to touch your nose, eyes, or mouth.
• Get a flu shot each year; if you’re over 65, ask your healthcare provider about the high-dose flu vaccine or adjuvanted flu vaccine, which can provide stronger protection.
• Consider getting a pneumococcal vaccine to protect yourself against pneumonia and meningitis.

Heart disease

Heart disease refers to a range of conditions that interfere with the heart’s normal functioning, from clogged arteries to disturbances in the heart’s rhythm. According to a National Vital Statistics System report, heart disease is the number one cause of death among Americans over age 65.

How to reduce your risk:

• Eat a balanced diet that includes lots of vegetables.
• Limit your alcohol intake.
• Avoid foods with high amounts of sugar and saturated fat.
• Be physically active.
• Do not smoke.
• Keep your blood pressure under control.
• Aim to maintain a healthy weight and watch your waistline—excess fat around your middle can raise your odds of developing heart disease.
• Learn about safe weight loss for seniors if your doctor thinks you need to shed some pounds.

Cancer

As you age, your risk of developing cancer increases, even if you have no family history of the disease. Breast, skin, prostate, and stomach cancers all become more common as people get older. More than 85 percent of cancers diagnosed in the U.S. are in people who are at least 50 years old.

How to reduce your risk

• Get at least half an hour of physical activity each day.
• Avoid cigarettes and try to limit your exposure to secondhand smoke.
• Base your diet around vegetables, fruits, and whole grains.
• Stick to moderate alcohol consumption.
• Protect your skin from the sun.
• Make sure you see your healthcare provider for regular screening tests, such as colonoscopies or mammograms.

Dementia

Our brains take longer to process information as we get older, and momentary lapses of memory are perfectly normal. But dementia refers to a set of symptoms that impair cognitive abilities to the extent that they interfere with day-to-day life. Such symptoms are not a normal part of the aging process. Alzheimer’s disease is the most common type of dementia, but there are others. The National Institute on Aging notes that about one-third of adults over age 85 may suffer from some form of dementia.

How to reduce your risk:

• Adopt a regular exercise routine that includes activities like swimming, walking, or yoga.
• Maintain your weight within a healthy range.
• Eat plenty of fruits and vegetables.
• Limit your intake of alcohol.
• Don’t smoke.
• Keep both your blood pressure and stress level under control.
• Stay socially active and stimulate your brain by pushing yourself to learn new things.

Osteoporosis

Osteoporosis is a disease in which the bones lose mass or density and become brittle and weak. People often have no symptoms until they fracture or break a bone (typically in the spine, hip, or wrist). People can get osteoporosis at any age, but it’s much more common in older adults, particularly postmenopausal women.

How to reduce your risk:

• Engage in resistance or weight-bearing exercises like yoga, tai chi, weight lifting, or water aerobics to keep your bones strong.
• Get plenty of vitamin D and calcium.
• Don’t smoke or drink heavy amounts of alcohol.
• Check with your healthcare provider to see if a bone density test would be appropriate for you.