THE HEALTH | MAY-JUNE , 2022

BY KHIRTINI K KUMARAN

2021 .

The life expectancy of those over the age of 60 has also risen . When men and women reach the age of 60 , they can expect to live another 18.9 and 21.8 years , respectively .

Therefore , healthy ageing is critical for a long and healthy life with a lower risk of disease and illness .

According to the World Health Organisation ( WHO ), healthy ageing develops and maintains the functional ability for long-term well-being . Functional ability refers to the capabilities that enable everyone to be and do what they value .

“ A successful healthy ageing is more than just the absence of disease and immunity . You want to make sure that you don ’ t depend on anyone but yourself when you age .

“ It is about living healthily and independently and being useful to society as we grow old ,” said Tan Sri Dr Mohamed Ismail Merican , a consultant hepatologist / internal medicine specialist at Prince Court Medical Centre .

The former Health Director-General spoke on ‘ Healthy Ageing : Adding Years to Life and Life to Years ’ at the 10th Malaysian Hybrid Conference on Healthy Ageing .

Factors influencing longevity

“ Cellular multiplication slows down with age , and the rate of formation of T lymphocytes of the immune system decreases with age . The immune breakdown triggers the human ageing process and makes the body vulnerable to diseases .” He continued : “ There are genetic factors , whereby genes associated with the mechanism of programmed cell death ( apoptosis ) also affect ageing in individuals .” The ageing process is also influenced by environmental factors such as excessive heat and light , constant exposure to toxins and poisons , poor oxygen conditions and malnutrition .

“ If you were to adopt an unhealthy lifestyle , with overconsumption of alcohol and heavy smoking , lack of exercise , not enough rest or sleep , that can also contribute to you growing older faster .

As for longevity , he explained , factors include the family we were born into , gender and ethnicity , level of education , financial resources and accessibility to a quality healthcare system . For example , women tend to live longer than men .

“ Generally , women have smaller bodies , thus less stress to the heart . They also have a stronger immune system compared to men because testosterone acts as an immune suppressant .”

Women also have less tendency to engage in physically dangerous activities .

Strategies to ageing healthily

“ When we talk about healthy ageing , it is about developing and maintaining optimal mental , social , and physical well-being and function in older adults .

“ It is likely to be achieved when communities are safe , promote health and well-being , and use health services and community programs to prevent or

Tan Sri Dr Mohamed Ismail Merican minimise diseases .

“ There are simple natural strategies to help retain physical vigour , mental clarity , and youthful appearance as you grow older .”

Dr Mohamed Ismail said that there would be a decrease in strength , endurance and flexibility as we grow older . So it is best to do regular exercise to maintain fitness , strength and balance .

“ Physical activity is essential , and one must exercise at least 45 minutes or three times a week .”

Good eating habits and healthy foods are crucial to staying healthier longer .

“ Stimulate your appetite with a good diet and drink adequate water . You must avoid processed foods high in fat , salt and sugar . Take vitamin C regularly to enhance the immune system .”

He also emphasised the importance of managing risk factors for disease .

“ I can ’ t stress enough the importance of frequent health screenings . Visit your doctor at least once a year for a thorough examination . Also , make sure you understand what medications you ’ re taking and why you ’ re taking them .

“ Improve your mental fitness . Read newspapers , magazines and books , and learn new skills . You must keep your mind active and give a boost to the brain . Our brain is like a muscle ; it needs to work out to keep it working effectively .

“ Make sure you get enough sleep and rest . A good night ’ s sleep should be around eight hours .

“ Be aware of your surroundings and take precautions to avoid falls and slips . Bones are reservoirs of minerals like calcium and phosphorus , but depletion of these minerals makes the bones weak during ageing ,” he cautioned .

A holistic perspective

The Malaysian Healthy Ageing Society ( MHAS ) hosted the 10th Malaysian Hybrid Conference on Healthy Ageing from March 15 to 17 in a physical-virtual hybrid format ,

Themed “ Holistic Healthy Ageing : 10 Pillars to Living Longer , Healthier and Better ”, the three-day conference in Penang , featured symposiums , lectures and workshops from experts who are community members , leaders , NGOs , societies and advocates of healthy ageing from various healthcare-related industries . The conference covered all significant aspects of healthy ageing , focusing on how to stay healthy and engaged in our later years .

The speakers ’ expertise ranged from physical , nutritional , emotional / mental well-being , social wellness and engagement , and environmental aspects of ageing , and the topics reflected a more holistic perspective . — The Health