The golden phase of life

How can well‑being be improved in older age?

When mobility declines with age, even walking, standing and sitting can become very tiring. The strength to climb stairs may be lacking. Dizziness, gait disorders and slower reaction times can put people at risk. The likelihood of becoming ill also increases significantly with age — or new symptoms may appear in long‑standing conditions. 

But you can start a healthy lifestyle at any age! This can substantially improve health and well‑being in older age. Studies show, for example, that falls among older people can be reduced by 30 to 50% through targeted exercise. The risk of developing dementia can also be delayed by two to three years.

Why is early detection of vision and hearing problems in older adults so important?

Early detection of vision and hearing impairments is an important factor in maintaining enjoyment of life, health and well‑being in later years. The first human sense to lose efficiency with age is the sense of balance. This can initially be compensated by vision. If vision declines with age, physical mobility is also significantly affected. If hearing is impaired, this has a strong impact on social life: people find it increasingly difficult to follow conversations, especially in rooms with background noise. 

Senses are therefore very important for maintaining physical activity. Loss of vision or hearing can affect not only well‑being but also mental health. It is therefore important to take effective measures against visual and hearing impairments in good time and, if necessary, consult a doctor.

How can cognitive performance be preserved in older age?

Cognitive performance generally declines as well. On the one hand, diseases can impair mental functions; on the other, cognitive functions are often not used for long periods. The accuracy and speed with which information is perceived and processed decreases with age. 

Solving puzzles helps to train thinking and memory functions. But physical activity in nature also supports cognitive performance. 

What are the most common causes of loss of appetite in older people?

Many older people suffer from loss of appetite. The reasons are varied: reduced saliva production, chewing and swallowing difficulties, slower stomach emptying and digestion, medication, hormonal changes and decreased sensory perception. 

The result is a reduced desire to eat. This can lead to weight loss and even malnutrition, which in turn raises the risk of other illnesses. Outdoor activity often stimulates appetite.

Why are a balanced diet and adequate fluid intake crucial in older age?

Diet also plays an important role. Although calorie consumption decreases with age, the need for essential nutrients remains the same or can even increase. It is therefore important to focus on a varied, nutrient‑rich diet with plenty of fruit and vegetables, wholegrain and dairy products and fresh fish. 

Many older adults do not realise that they are not drinking enough: the sensation of thirst diminishes and the body becomes dehydrated. The water and mineral balance is disturbed. It is often compounded by reduced kidney function, which regulates water excretion. As a result, mucous membranes dry out and headaches, dizziness, circulatory problems and confusion can occur. The risk of falling increases.

How does sleep change with age?

With advancing age it is normal for sleep to become a little shorter, for sleep interruptions to become more frequent and for sleep to be less deep.

Prolonged sleep deprivation or problems falling and staying asleep can be detrimental to both physical and mental health. For this reason, it is advisable to ensure restorative sleep and to allow yourself regular periods of rest.

Enjoying life in later years: top tips for more vitality and well‑being

• Exercise is key: the more active you are, the easier it is to remain mobile and independent. The cardiovascular system also benefits. Regular activity strengthens muscles and trains balance, thereby reducing the risk of falls. It’s good for you to take the stairs instead of the lift and to walk more often. Muscle building can also be supported by supplementing with collagen protein.
• Take time each day for a short memory workout. You can memorise a poem, a date or a phone number and recall it regularly. Or read texts and summarise the content. Learning musical pieces by heart is also good training for the memory.
• Eat fibre‑rich foods (fruit, vegetables, nuts and wholegrain bread) to support healthy digestion. Use herbs and spices instead of salt to stimulate appetite. A nicely set table, pleasant lighting and contrasting colours also promote appetite and create a pleasant atmosphere for good digestion. Try writing down what you have eaten and drunk. This helps you keep track.
• Drink regularly — tap and mineral water, unsweetened herbal and fruit teas, or diluted juice (one quarter juice to three quarters water) — even if you do not feel thirsty. The body needs sufficient fluid, but with age it often does not signal this through thirst. On average, aim for at least 1.5 litres per day, and more in hot weather or with increased physical activity.
• Urine colour can be a practical everyday indicator of fluid intake: if it is dark, you are probably not drinking enough. If it is pale yellow, that means you have drunk sufficiently.
• Older people often have a deficiency of vitamin D. Regular time on a sunny balcony or a short walk helps prevent vitamin D deficiency, lifts mood and stimulates appetite. After consulting your family doctor, vitamin B intake in the darker winter months can be supplemented with an appropriate preparation.
• Promote good sleep through regular daytime activity and by avoiding bright light in the evening. Expose yourself to daylight as much as possible each day or use daylight lamps. If you take a nap at midday, it should not last longer than 30 minutes.
• To relax before falling asleep, create a personal evening ritual. This could be listening to music or reading a book. It is also important to go to bed at regular times.
• A good mattress and a dark bedroom contribute to healthy sleep. For cold feet, a hot water bottle or sleeping socks help.
• Learning a new instrument or a new language in later life increases the chances of staying fit. Such challenges create new connections in the brain that help preserve cognitive abilities.
• Optimists live longer. Keeping a sense of humour rather than seeing everything negatively automatically improves quality of life.
• Small moments of indulgence — a new haircut, a relaxing massage or a new piece of clothing — should not be forgotten.
• No one enjoys going to the doctor, but medical visits are important to detect illnesses early. Even if you feel everything is fine, you should take advantage of preventive care offers.

With these tips you are doing something good for your health and quality of life. Enjoy life well into old age!