In the words of the self-described pop punk band Bowling for Soup, “Getting Old Sucks (But Everybody’s Doing It)”.

While it’s nice to know we’re all in good company, getting old is probably not something most of us are looking forward to. The World Health Organization describes aging as “a gradual decrease in physical and mental capacity, a growing risk of disease and ultimately death.” So, that’s the bad news.

The good news is that by focusing on the anatomy of aging (i.e., the structural and functional changes that occur as we grow older), we can help preserve our existing health and better prepare for the challenges ahead.

Here are some of the changes to your physical body that you may encounter as you continue to age, and some tips for maintaining good anatomical health no matter the number of candles on your birthday cake.

Skeletal System

Ever seen the 1957 movie The Incredible Shrinking Man, where a man gradually shrinks to the size of a small insect after being enveloped by a strange fog? In real life, as we age, we typically lose about half an inch (1.27 cm) in height per decade after the age of 40, and by age 80, it’s not unusual to have lost more than two inches (5 cm).

This height loss often results from the compression of joints, spinal bones, and discs, as well as normal changes in posture. But height loss may also be attributed to osteoporosis, which is four times more common in women, particularly after menopause and the resulting decrease in estrogen levels.

To slow bone loss and reduce the risk of osteoporosis, ensure your diet contains an adequate amount of calcium, which can be found in dairy products—especially yogurt and kefir—as well as tofu, sardines, salmon, and leafy vegetables like collard greens and spinach. And if you think you’re falling short on your calcium intake, talk to your health-care practitioner about calcium supplements.

Vitamin D is also integral to maintaining bone density. Sources of vitamin D include fatty fish, tuna, eggs, and, of course, good old-fashioned sunshine. Come the winter months, however, and for those who spend more time indoors, a vitamin D supplement may be just what the doctor orders.

Joints and Muscles

As we age, our muscles tend to lose strength and endurance, and the cartilage within our joints wears down over time. Too often, the result is stiffness, pain, decreased mobility, and an increased risk of falls. Add low bone density to the equation, and a momentary loss of balance can lead to a life-changing fracture to the hip or spine. Here in Canada, the number of fall-related hospitalizations for those 65 and older rose by 47% between 2008 and 2019, and the mortality rates associated with falls among seniors rose 111% between 2001 and 2019.

Sarcopenia, the natural loss of muscle tissue as we age, reduces muscle strength and power. This causes a reduction of about 1% of muscle mass per year starting around age 30 and can triple after 60. Strength decreases at two to three times that rate.

Regular strength training can help older adults maintain bone and muscle mass, preserve mobility, and improve flexibility and balance. Aerobic exercise can improve cognitive function among older adults and help alleviate anxiety and depression—a nice bonus for all that hard work.

Cardiovascular System

Like most vital organs, your heart becomes less efficient as it ages, so there’s a good chance you’ll notice a gradual decline in your energy and endurance from one decade to the next. The most common change in the cardiovascular system is the stiffening of the arteries leading from the heart, causing it to work harder to pump blood to your organs and tissues.

These changes, which are exacerbated by smoking, being overweight, and inactivity, can result in high blood pressure. Known clinically as hypertension, it can lead to some serious complications, including heart attack, stroke, and kidney damage.

Exercise can, once again, have a significant and positive impact on blood pressure. As I write this article, an analysis of “daily steps and health outcomes in adults” has popped up in my inbox. Published by the medical journal The Lancet Public Health, the study finds that even moderate amounts of walking are associated with a lower risk of cardiovascular disease. People who walked 7,000 steps a day (approximately 4.8 km) had a 47% lower risk of death compared with those who walked 2,000 steps (1.4 km). Proof positive that every step in the right direction counts.

Digestive System

Wisdom is not the only thing that comes with age. For some, so do digestive issues. That’s because, as you age, your digestive system slows down, which can ramp up gastrointestinal (GI) issues. They include gastroesophageal reflux disease (GERD), diverticulosis, and something no one likes to talk about: constipation.

GERD is the most common upper GI disorder in older adults, though people of all ages can suffer from it. It occurs when acid from the stomach backs up into the oesophagus, resulting in heartburn and often accompanied by an unpleasant sour taste in the back of the mouth.

Diverticulosis, which affects about half of people age 60 and older, occurs when small pouches in the lining of the colon bulge out along weak spots in the intestinal wall. If the pouches become inflamed (diverticulitis), it can result in abdominal pain and a host of other uncomfortable symptoms.

And speaking of uncomfortable, 30 to 40% of people over the age of 65 cite constipation as a problem that can be exacerbated by several common medications, from calcium-channel blockers for high blood pressure to postoperative narcotic pain relievers.

Diet and lifestyle changes are the first line of treatment for all three of these digestive issues. The changes include increasing fibre and fluid intake, cutting back on processed foods, and, yup, getting regular exercise. It seems a small price to pay for a happier belly.

Look for Part 2 of the Healthy Aging series in the Winter issue, where we’ll explore the impact of aging on the body’s metabolism, immune, and nervous systems.

Dale Drewery

Dale Drewery is co-author of BioDiet: The Scientifically Proven, Ketogenic Way to Lose Weight and Improve Your Health. She is an award-winning journalist and writer with a keen interest in science and human health.

biodiet.org

References

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Rinonapoli, G., C. Ruggiero, L. Meccariello, M. Bisaccia, P. Ceccarini, and A. Caraffa. “Osteoporosis in men: A review of an underestimated bone condition.” International Journal of Molecular Sciences, Vol. 22, No. 4 (2021): 2105.

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