Learn from Dr V K Chopra, Chairman, Preventive Cardiology, Medanta - The Medicity about managing your health.

1. Wellness in Golden Years
Dr. V.K. Chopra
Director
Heart Failure Program
Deptt. of Cardioloy
Medanta – The Medicity
Gurgaon

2. Keys to high quality life
after age 60
• Health
• Enough money
• A meaningful life
We age for decades but it may take less than
one year to go old (Heart attack, Stroke,
Trauma, Bereavement, Depression)

3. To stay healthy
•
•
•
•
Keep you mind sharp
Volunteer
Eat well
Stay in touch with loved ones
and friends
• Exercise
• Stay positive
• Look after your health

4. Keep your mind sharp
• The more you exercise it the
stronger it will be
• Post retirement : most of the
stimulus for mental activity
gets reduced
• Develop new skill or hobby,
read

5. Stay Positive
•
Aging is as much about psychology as it is
about physiology
 How we think and communicate
work, socialize and recreate
 There are young people in 70’s and
old people in 50’s and 40’s
 Aging process can be slowed down.
Convention says grow old gracefully.
If that means slowing down then it is
better to enjoy life and grow old
disgracefully.
 Try to find something to laugh about
and learn to look at brighter sight of
things.
 If
severe
discouragement
or
depression
appears,
seek
professional help straight away
 Learn to relax by yoga and
meditation

6. Stay in touch with your Loved
ones and Friends
 Children leave home and move away,
you leave the workforce and
relationships you built, friends and
loved ones pass away, may make
you feel lost or forgotten
 Stay in touch , use technology (email,
face time, telephone)

7. Volunteer
• One of the best ways to give
your life meaning and purpose
 By helping others you can
feel greater gratitude for
things you have and
greater connection to
people.
 Teach, impart skills, help
with NGO’s or local
community centres

8. Eat Well
• With age digestive system slows
down. High fibre diet is
recommended
 Older adults more
suspectable to dehydration
 Make sure the food looks
and is appetizing.
 Share meals with friends

9. NUTRITION
•
Choose a variety of healthy food
 Limit empty calorie (chips,
cookies, alcohol, cold drinks)
 Fresh vegetables and fruits (2 to 3
cups of vegetables)
 Whole grains as much as possible
(150-300 gms)
 Adequate protein (Tofu, Paneer,
Chicken, Fish)
 2-3 cups of low fat milk
 Healthy oil (Olive, sunflower,
Mustard, half litre per person per
month)
 Calcium and Vitamin D
supplementation
 Vitamin Supplementation, if
recovering from illness and
anorexia.

10. Exercise
•
With age greater need to exercise regularly
to prevent muscle wasting, osteoporosis
and many other illnesses.
 Never too late to start
 Consult your doctor about the level
of activity permitted, especially
already have had a problem
 Indulge in activity that interests you.
 Many problem associate with aging
such as aches, pain and stiffness
may be due to inactivity. Pace
yourself. Exercise builds stamina,
helps your heart and releases stress
relieving hormones. Brisk walking,
running, swimming, cycling, dancing
or racquet sports.
 Light weight resistance exercise,
stretching activity and yoga.

11. Benefits
• Improves physical
appearance due to weight
loss
• Extends the life cells in the
body.
Reduces severity of
chronic illnesses, reduces
Alzeimer and dementia,
reduces the rate of hip
fracture.

12. Exercise Safety
 Warm up and Cool down
 Start slowly and gradually
increase the intensity
 Use safety equipments
(helmets, knee pads)
 Drink plenty of water
before, during and after
exercise

13. Fall prevention
 One of the biggest
challenge as we age.
 Leading cause of injury
related deaths among
adults over 65 years and
most common cause of
hospital admission for
trauma.
 Fracture of hip, wrist,
skull, common.

14. Safety Precaution
 Stay fit
 Regular exercise
 Regular check up for eyes
and hearing
 Use glasses and hearing aid,
if prescribed
 Be aware of side effects of
drugs
 Have enough sleep
 Limit alcohol
 Stand up slowly and use of a
walking stick or walker, if
prescribed

15. Safety in the house
 Secure handles in both side of
staircase
 Avoid carrying packets in both hands,
when going up and down the stairs
 Ensure good lighting
 Avoid clutter at home and sharp
corners of furniture
 Ensure carpets at home don’t slip
 Proper flooring and foot mats in
bathroom, hand support in getting up
in bathroom.

16. Regular Medical Care
 Regular six monthly to one
year check up.
 Appropriate medications
as prescribed by doctor.
 Don’t ignore side effects of
medicines.
 Regular dental care, eye
check up and hearing
check.

17. Look after your health
 Diabetes and high blood pressure
to be under control with regular
check and drugs.
 Don’t ignore cough,
breathlessness and diarrhoea.
 Sudden chest heaviness,
dizziness and unexplained
weakness – Coronary artery
disease / Neurological disorders.
 Vaccination for Influenza and
Pneumococcus, specially for
vulnerable people
 Watch for sudden change of
behaviour, drowsiness and
lethargy, particularly after fall.
 Watch for sudden weight loss,
abrupt change in bowel habits,
loss of appetite, difficulty in
swallowing and passing urine.