Self-care tips for older people

These actions of self care They have to adapt at each stage of life; thus self-care is different in infants and young children than in young adults or older people. In the elderly, self-care should be aimed at maintaining, limiting and "smoothing" the general natural decline that the passage of time entails, in order to reach full and healthy aging.

In this article we will talk about some actions that should already be carried out in all stage of life, and others that are more specific to this stage. We are going to introduce these main axes of care:

Foods that can not be missing

As at any age, feeding recommended should be based on the healthiest, mainly the mediterranean, but adapted to the peculiarities of the elderly. In it we find a decrease in saliva production and digestive tract movements, possible loss of teeth, and nutrient requirements vary in proportion due to changes in caloric expenditure and other needs. Thus, based on the Mediterranean diet, it is necessary that there be a slight increase of the proportion of protein (mainly from fish and white meat and less from red meat). Important is also the fiber intake (fruit, vegetables, whole grains), especially considering the slowing of bowel movements, which predisposes to constipation. In addition, apart from the composition of the diet, in the diet of the elderly we must recommend that the meals are at regular times, adjusting its texture to the state of the mouth and teeth, eating with enough time to avoid choking. And, finally, it is important to also ensure the hydration; Older people lose the sensation of thirst, so drinking water, infusions, juices ... must be ensured throughout the day, even though they do not feel thirsty.

Tips for going to the bathroom

In the older person we usually find problems such as constipation and incontinence urinary tract, associated or not with pelvic floor weakness or prostate problems. Being aware of these situations, we have already discussed the need to increase fiber intake, and of avoid sedentary lifestyle (the movement of the body involves movement of the intestines). It also helps to keep a schedule to go to the bathroom to defecate. Regarding urination, it is convenient to ensure easy access to the bathroom, as well as ensuring clothes that are easy to put on and take off when going to the bathroom. Older people should avoid going for a long time without urinating (it is better to go every three or four hours to avoid rushing later and risking an “accident”).

Learn to fall asleep and get a good rest

It is known that, as we get older, the structure of the dream changes, and our needs as well. But this is not to say that insomnia has to be the norm.

• It is convenient balancing physical activity with rest, avoiding in any case excessive fatigue. Getting tired is not being sleepy. It is also recommended that Naps do not exceed 30 minutes.
• They have to avoid large meals before going to bed, as well as taking stimulants (coffee, colas, tea, chocolates) or alcohol. Mental excitement before going to sleep should also be avoided (TV shows, readings, social media, etc.)
• As far as possible, a routine must be respected when going to bed and getting up, and make sure that the environment is comfortable, well ventilated, avoiding extreme temperatures, and isolated from external stimuli such as light and noise.

Get some exercise and avoid stupid falls

The exercise is important at all ages, but even more so in older people. Physical activity keeps joints, bones and muscles in good condition, improving balance and reducing the risk of falls and injuries. However, the exercise should be adjusted to the situation in which the person is, avoiding exhaustion. And above all that it is a regular and pleasant activity to do. They constitute an important risk, due to the injuries and consequences that they can entail. In addition to maintaining physical activity which will help to improve balance, it is important that the environment is also adapted: well lit, without loose elements on the floor (carpets, cables, etc.)

Take care of your hygiene and dental health

One of the best known signs of aging is the skin changes: it becomes thinner, wrinkled, loses firmness and elasticity. That is, it becomes more fragile. Therefore, it is important to be more scrupulous with the skin care in older people. Body hygiene must be daily (better shower than bath) with lukewarm water and using a small amount of soap (preferably neutral for the skin). The drying will be done without rubbing, insisting on the folds to avoid the accumulation of humidity. It is also advisable to apply moisturizing creams or lotions. The mouth care it is also important. Brushing after every meal (or at least twice a day) with a soft brush.

Hearing and sight

Another thing that seems to accompany old age is the decreased visual and hearing acuity. Although on many occasions we cannot avoid it, we can keep it in good condition

• Respect the eyesIt is important, if you need glasses to correct refraction problems, that they are used properly and at the necessary times, as well as using adequate lighting when performing tasks such as reading, sewing crafts, etc.
• As to the earsIn case of hearing loss, the necessary technical aids should be used. To detect changes in the decrease in hearing and visual acuity and detect possible complications in time, it is important to go to the ophthalmology, optometrist and ENT control at least once a year.

Exercise your memory

One of the main fears of older people and their environment is memory loss and cognitive abilities. Although in some types of dementia we cannot do much to prevent them, in general terms it is advisable to maintain a busy mind in a healthy body. This means that, in addition to maintaining an adjusted diet and physical activity, we also have to keep the brain active: having intellectual interests (including learning new things), a love of reading, hobbies and especially doing social activities will keep the mind active.

Social relationships and sex

At this point it is clear that maintain social relationships it will be the main thing to maintain a healthy life in old age. Helps keep cognitive, mental and memory state in shape and maintains mood. This also helps to detect early damage and Family and Community Medicine Specialist; Master Geriatrics