How to age well in Sri Lanka – Top 5 tips for healthy aging in 2024

It’s not just about living longer; it’s about living healthily and happily for longer.

As Sri Lankans, we value and adore our elders. They are the ones that bring value, knowledge and care to our lives and relationships. They nurture us when we are younger. Enlighten us through our lives. Hence, it is our duty to provide our elders with the opportunity to age gracefully.

This article contains five crucial components for healthy ageing.

1. Nourishing the body

The diet for elders should be made with utmost care. Usually, they should consume a variety of foods from the following food groups.

1. Cereals and starchy foods
   

   The amount of cereals and starchy foods eaten by elderly should generally depend on different factors. The individual health of the person, the level of physical activity, exercises and nutrient levels in their diet are some of them.

   Food made with cereals like hoppers, string hoppers, bread, pittu, roti and starchy food like potato, manioc, sweet potato, jackfruit and breadfruit (Del) can be added to their diet according to their preferences.

   Cereals and starchy foods are the major energy sources that give them energy for day-to-day work.

2. Vegetables and green leaves
   

   Elders should consume at least two vegetables (around 9tbs.) and green leaves (around 3tbs.) every day. Vegetables and green leaves can provide essential vitamins and minerals for elders. Higher consumption can improve appetite and reduce constipation as well. It will be better if local vegetables and green leaves like bitter gourd, banana blossoms, brinjal, okra, thith batu, angina kola, thebu and akkapana.

3. Animal products and pulses
   

   Animal products like meat, fish, eggs and pulses (green gram, cowpea, chickpea and dhal) are foods that are high in proteins, iron and calcium. Therefore, they can maintain the muscle mass and bone health of the body, reducing the risk of falls and fractures.

4. Fruits
   

   Elders are recommended to consume at least 2 fruits per day in different varieties. Fruits are packed with vitamins, minerals and fibers. Therefore, they can help elderly with issues like constipation, weight gain. Fruits can improve heart health as well. Fruits that have high or medium sugar levels like banana, papaya, pine apple, apple and mango should be eaten within a limit. However, local fruits that are low in sugar like veralu, lovi, dan and watermelon can be eaten without a restriction.

5. Nuts and oily seeds
   

   Nuts and seeds like kottang, cashew, peanuts, pumpkin seeds, sunflower seeds are really healthy. They are helpful to fight diseases like heart diseases, diabetes and also weight gain. Elders are advised to consume 1 tbsp. of nuts and seeds during a day.

Other than these major food components, there are also some other dietary guidelines that can help to manage healthy eating habits over 50 in Sri Lanka.

• Reducing the sugar intake
• Drinking 8-10 glasses of water/fluids per day to prevent dehydration.
• Getting enough sun in the morning for vitamin D ^[1]

2. Finding inner peace - Mindfulness for seniors in Sri Lanka

Meditation is a century old practice and a powerful tool to cultivate inner peace and mental well-being. Nowadays it is popular worldwide for its mental as well as health benefits. Sri Lanka is a country with various traditions and cultures. Therefore, meditation practices for well-being can give a number of advantages for elders. Practices like Qigong, Tai chi, Yoga and praying also can be categorised as meditation practices. It helps to reduce and manage stress, lower heart rate and blood pressure, reduce the risk of age-related memory loss, and helps them sleep better as well ^[2].

3. Social connections

No matter what the age is, developing new relationships and maintaining the existing ones are very essential for a balanced life. It is the same for seniors as well. Positive social relationships with their family, neighbours and old colleagues can offer better quality of life and a sense of security to them. It provides a sense of belonging to elders who can feel left out in relationships because of the busy lifestyles of their younger family members. Maintaining family connections in later years can help to improve their physical health as well. They help to reduce the risk of obesity, blood pressure and bring positive health benefits such as increased longevity and improved immunity.

So, how can elderly build and maintain relationships?

1. Volunteering
2. Reconnecting with old friends
3. Using social media

4. Religious activities

Sri Lanka is a country rich in religious traditions and faith. It becomes a source of comfort, purpose, and a sense of belonging, enriching our golden years of our seniors. Regardless of a Sri Lankan elder's specific religion, religious practices can offer a powerful foundation for aging well.

Religious activities can provide a sense of structure and routine in their lives, especially after retirement. Participation in religious services, prayer groups, or choir practices can foster a sense of community and social connection. It helps with combating feelings of isolation that can sometimes arise with age. Engaging with religious teachings can offer a renewed sense of purpose and meaning in life, while faith in a higher power can provide a sense of calmness and comfort during challenging times. Religious practices can also encourage healthy habits, such as meditation or following specific dietary guidelines. Overall, religion can be a significant source of strength, promoting spiritual well-being and a positive outlook on life, which can contribute significantly to healthy aging for Sri Lankan elders.

5. Exercise

Exercise is a must to add to the daily routine for elderly. Exercise is a key component that can benefit balanced physical as well as mental health. Research shows that exercise can reduce anxiety, depression and bad mood. It also can elevate self-confidence and brain functioning as well. Exercise also improves strength and balance. It gives more energy and prevents falls as well ^[4].

What can be done as exercises for seniors in Sri Lanka?

There are a number of low impact exercises for older adults that can be added to their daily routine.

• Walking
• Jogging
• Dancing
• Swimming
• Biking
• Climbing stairs
• Gardening

If it's hard for them to do the above activities, taking a short stroll after meals, doing household chores like washing dishes, cooking, making the bed etc. and occasional long walks also can greatly improve the physical capacity, endurance and strength of elderly ^[5].

*Recommended physical activities are for people without health problems. If you have any health problems, you should definitely get a doctor's advice before doing these movements.

Embracing these five tips can pave the way for a happy, healthy, and fulfilling life as a Sri Lankan elder. Remember, it's never too late to start incorporating these practices into their daily routines. With dedication and a positive attitude, they can continue to live a vibrant life, share wisdom and experience with their loved ones for years to come.