Manali Modi

Manali Modi

Ease Into Aging: 7 Practical Tips for Managing Everyday Aches and Pains

  Mar 27, 2024

The research was conducted by Patel KV, Guralnik JM, Dansie EJ, et al., to study the aging trends i.e., the impact of pain among older adults in the US (2011). As a result of this research, it was discovered that nearly 19 million older adults experience pain and almost 75% have pain in multiple areas.

Although a lot is still unknown when it comes to pain and aches in older adults, some researchers suggest that pain tolerance decreases with age, while other researchers suggest that it increases. 

Regardless of how it is perceived, many physical changes occur within the body, thus leading to it. However, Zachary Zimmer and Sara Rubin discovered that most adults can live healthy and active lives with minimal pain as they age. 

Instead of surrendering to the discomfort, one should consider the 7 practical tips listed below in this article.

Try To Stay Active

Elders going on a jog

There’s a saying by John O’Donohue that goes like this, “You’re only as young as you feel.” It is quite an accurate saying because you’re only as young as your health allows you to be and that factor depends on you up to a major extent. 

Now, how does that exactly work?

It’s simple, perseverance in health and avoiding aches are possible through mobility as much as possible. Walking, jogging, cycling, chair yoga, and attending a fitness class are some idle examples of mobility that also help in avoiding everyday aches and pains.

Did You Know?
In 2020, the number of people aged 60 years and older outnumbered children younger than 5 years.

However, if these examples sound way too strenuous, one can always go for leisurely strolls with a family member, pets or while listening to music. Playing virtual reality games could also be an option.

These daily rituals keep them balanced and help with balance, endurance, flexibility, and strength. This helps them reduce their dependency on others.

Practice Mindful Movement

Seniors performing Yoga

The origins of mindful movements have roots in ancient Eastern practices such as Yoga, Tai Chi, and Qigong. They have been used for centuries to promote physical and mental health.

Mindful movement refers to the type of physical activity practiced with emphasis on various aspects: present-movement awareness, non-judgment, and intentional movement. 

They are highly recommended for older adults because they involve paying attention to the sensations’ movements and postures of the body in coordination with the breathing and present movements.

 Balancing chakras by performing yoga

Fun Fact!
Yoga’s origins can be traced back to 5000 years ago and was initially something only Rishis (Saints) would do!

This helps in reducing the pains in various places and also strengthens the core, making seniors less prone to such chronic pains.

Eat Well

Good nutrition can be provided by having a healthy eating habit and a balanced diet to promote better health and maintain quality of life in older adults. 

However, there are a range of factors (reduced appetite, dementia, reduced nutrient absorption, and reduced olfactory sense (taste and smell) that make eating well more difficult as we age and may increase the risk of becoming malnourished. 

By doing so, everyday aches and pains can be managed and this improves the overall well-being.

Drink Enough Water, Stay Hydrated

Drinking wate

Experts generally recommend that older adults should consume at least 1.7 liters of fluid per 24 hours. This corresponds to 7.1 cups. 

To stay hydrated, try adding foods (citrus fruits, melons, tomato, cucumbers, celery, etc.) that have high water content, keep water with you, and also avoid alcohol intake. And if just water may be quite boring for you, then you can always try adding lemon slices, berries, etc.

Having shakes and juices can also be considered as an option (not recommended for diabetic patients).

This helps in maintaining muscle tension, supports joint lubrication, and reduces pain.

Data according to research

Did You Know?
According to WHO’s research, between 2015 and 2050, the proportion of the world’s population over 60 years will nearly double from 12% to 22%!

Seek Help From Professional

Seeking professional for check-up

Seeking consultation from healthcare professionals is vital to get a thorough diagnosis and evaluation done. These also include specialists like physicians, physiotherapists, hand and wrist specialists, or orthopedic specialists.

These measures are required to keep track of your health and concerns such as various types of arthritis and various pain spots such as wrists, heels, back, etc.

According to a hand and wrist specialist at Hand to Shoulder Associates there are various surgical and non-surgical treatment options for addressing hand, shoulder, elbow, and wrist pain. The choice is dependent on the condition’s severity.

Get Proper Sleep

Getting proper rest

Older adults need about the same amount of sleep as all adults—7 to 9 hours each night. Instead, they tend to go to sleep earlier and get up earlier than they did when they were younger.

To get proper sleep, avoid taking an afternoon or sort of short naps, maintain a proper sleeping schedule, keep the room at a cool temperature, and avoid using electronic devices before going to bed. 

Most importantly, avoid alcohol because even a sip can make it difficult for you to sleep.

Although getting into a proper sleeping schedule takes time, once you create one and work on it, you will feel the difference yourself as the pains and aches are gone while your body feels healthy.

Stay Socially Connected

Elderly get-together

According to studies conducted by Harvard Medical School, having an engaged social life is linked to many health benefits like a longer life span and emotional support, leading to lesser health concerns while ageing. Obtaining a pre med degree not only provides a strong academic background in the medical sciences but also fosters opportunities for social interaction and networking within the healthcare community, further enhancing overall well-being and professional development.

Did You Know?
According to WHO’s research, it was found that approx. 14% of the seniors above 60 live with mental disorders and are isolated.

It has been found that older adults tend to be more physically active and have greater moods when they interact with people beyond their usual social circle.

This helps in releasing the hormone oxytocin, which helps in alleviating the pain.

Wrapping up

Accepting and embracing the process

Accepting and embracing the process of aging changes the definition of aging. By doing this, you can easily practice healthy habits and manage everyday activities without much difficulty such as various forms of pains and aches.

Although we do become vulnerable to pain with age due to wear and tear of various body parts and injuries, it is treatable. 

You can always practice the tips discussed above to get better and maintain your body well.