MANILA, Philippines - Growing old is a fact of life. And the sooner one prepares for it, the better. Doing so will help one age gracefully and deal with the many changes going on in the body and mind.

"There will be a lot of changes that will happen when you grow old," said Dr. Mark Evans M. Abat, internist-geriatrician at The Medical City, during an interview on Mornings@ANC on Wednesday.

"It’s really hard to say you won’t have any of these changes. Not all people will undergo those changes at the same rate. Some people will start feeling old at a younger age, like at around 40 or 50 years old. And some people feel much younger even if they’re already 70."

Abat shared that he has some septuagenarian patients who participate in triathlons. "They are lucky because they are endowed physically and genetically. They also follow a certain lifestyle that’s conducive to very healthy aging," he said.

Genetics play a key role in how one's body performs later in life. "Some people who are physically active even when they’re younger suddenly, at a certain point in their life, experience some degree of functional decline. A lot of people, even those who are physically active, will experience some degree of functional limitation when they grow old," said Abat.

Signs of aging

Skin
Among the changes that occur as one grows old are those that involve the skin. "A common complaint is itchy skin," said Abat. He added that this is due to the skin becoming thinner and losing moisture and subcutaneous tissue. The skin can then become more damaged by the sun and get easily bruised and develop scratches, said Abat.

He advises people to use sunblock, even when under a shade. Also, use moisturizer to maintain supple skin, and drink lots of water.

A 1- to 2-hour sun exposure in the morning is also advised as vitamin D can be obtained this way. "You have to have a certain degree of sun exposure," said Abat.

For those who have moles, Abat advises them to observe any change that happens: if it grows more rapidly, or becomes more irregular in shape, or starts to bleed with the slightest trauma, or if there is uneven pigmentation.

"Consult a dermatologist so it can be biopsied and diagnosed properly. It’s hard to say which lesion is benign and which is cancerous," said Abat.

Head and neck
"At age 50, people start complaining of hearing and visual problems. Certain occupations will also predispose you to more hearing problems even at a younger age (example: truck driver)," said Abat.

He estimated that about 80% of elderly people wear glasses. He advises people to go to an opthalmologist annually for proper fitting of eyewear, refraction, and examination for eye diseases.

Abat also suggested going to the dentist for proper fitting of dentures. "There are studies that show that improperly fitted dentures or dental caries can predispose you to pneumonia as bacteria stays in the teeth," he said.

Respiratory and cardiac systems
Being active in one's youth doesn't exempt one from losing strength in old age. "Some athletes will start to complain of decrease in exercise capacity as they grow older. They can’t do the previous exercises they were doing before," said Abat.

He attributes this partly to having a fatty diet, foregoing exercise when one gets minor aches and pains, or not exercising altogether due to work or lifestyle demands.

Abat reiterated the need for a balanced diet, proper and regular exercise, and regular medical checkup. "See a cardiologist, pulmonologist, or geriatrician," he said.

Gastro-intestinal system
The common complaints as one gets older include becoming easily full after a meal, having a stomachache, and experiencing acidity, constipation with mild dehydration, and loose stools after intake of specific food.

To address this, Abat advises people to eat a lot of fiber and vegetables, drink a lot of water, and avoid food high in preservatives.

Renal system
"For older men, prostate enlargement is a big concern. It’s a very common occurrence. Have it checked every year, and have a blood exam to check for cancer," Abat said.

Musculo-skeletal system
Muscle mass will shrink as one gets older. But when you haven't exercised at all when you were younger, body mass will shrink even further.

"Consequently you will have lower muscle strength and functional decline," said Abat. He also added that this will also result in less strength, less physical endurance, and lesser functional capacity.

Osteoporosis is also a concern, and in women, this can be due to hormonal changes. In men, smoking and vitamin deficiency can exacerbate osteoporosis, said Abat.

Hair
Hair loss may be due to hormones or genetics, said Abat.

"Men lose their hair because of decreasing testosterone. For women, the factors causing alopecia or hair loss include stress, hormones (loss of estrogen), presence of disease, and an immunologic problem also related to stress," shared Abat.

Endocrine system
According to Abat, vitamin D is not only good for bone metabolism; it is also good for the kidney.

Neurological system
"When you grow old, it’s expected that you will have some slowing of mentation. But it doesn’t mean you’re already demented or having memory lapses," explained Abat.

Dr. Mark Evans M. Abat advises seniors to eat healthy, take their medicines regularly, and see their doctors periodically. Credit: ANC

Those getting older just need to be given more time to think or process their thoughts over.

"A lot of them can be functional in their work and in society. They may just be a little slower," said Abat.

But Abat shared the warning signs that signal the need for more help: frequent loss of common objects such as keys and money, and a lack of awareness that such objects were lost; leaving appliances on; becoming lost in a community, and; going into bad financial deals.

Aging gracefully

Abat said there are things people can do now to help them cope with aging in the future.

"Even when we’re younger, do things that promote health in the future: have proper diet, exercise, and continuous cognitive mental activity," he said.

For those who are already in the golden years, Abat gave the following advice: "Continue working as much as you can even if retired, and look for things you can do. Take medicines if you have diseases. Consult physicians on a regular basis. Be careful with what you eat, even the supplements you take. A lot of elderly resort to self-medication and take supplements without informing their physicians."

Aging is a sure thing, as are death and taxes. Instead of worrying about aging, prepare for it. That's the key to aging gracefully.