​Seniors Matter(s)!: Is your body aging faster than it should be?

Slow walking
If your walking pace slows while you're in your 40s, it may be a sign you're aging faster than is typical. Walking is one of the easiest and best exercises you can do. To start a walking program, begin with five minutes per day and build up to 30 minutes. Try to work up to 100 steps per minute. (To track this, count your steps for 10 seconds and multiply by six.) To make it easier, wear supportive walking shoes and walk with a buddy.

Sun spots
Brown sun spots most often appear on your face, hands, and arms. They’re common, especially for people over the age of 50. Most are harmless and are caused by years of being in the sun. See your doctor if they:
 

• Are black.
• Change shape
• Bleed
• Have a rough border

Wear sunscreen and cover up in the sun to help prevent them. Avoid being outdoors between 10 a.m. and 2 p.m., when the sun is strongest.

Memory problems
Mild memory changes go along with aging and can start as early as your 40s. It might take you longer to recall names or facts or remember why you went upstairs. But most cases of Alzheimer Disease and other types of dementia don’t happen until after age 65. And dementia is not a normal part of aging.

Achy joints
Not all people suffer from stiff joints when they get older. But your chances of getting osteoarthritis go up as you age. Men tend to get symptoms after age 45, and women after 55. There’s no cure, but you can slow its progress. As little as an hour of exercise per week might help. Do flexibility, strength-training, and aerobic exercises. If you're new to exercise, see your doctor first.

Dry skin
Your skin makes less oil as you age. It can become dry and dull, especially if you're over the age of 40. But dryness can also be caused by things you do (or don’t do). To prevent it:
 

• Take short baths or showers using warm - not hot - water
• Clean your skin gently and moisturize well
• Drink plenty of liquids
• Don’t spend a lot of time in dry air

If your skin is still very dry and itchy, see a dermatologist to rule out medical issues.

Easy bruising
This gets more common once you pass the age of 60. Your skin gets thinner and loses fat as you get older. Your blood vessels also get more fragile. Even some medicines can lead to more bruising. Most bruises are harmless and go away on their own. See your doctor if:
 

• You often have lots of large bruises, especially on your chest, back, or face
• You started bruising after beginning a new drug

Problems climbing stairs
It’s normal to sometimes have trouble with steps. But if it happens often as you get older, it could mean you'll struggle with other daily activities. Maybe it's because you don’t exercise regularly. If that's the case, check with your doctor, then slowly add stair-climbing to your routine. You could also have pain or balance issues, or medication could be to blame. See your doctor to rule out such things as heart problems or arthritis.

Thick waistline
Body fat tends to shift to your belly as you get older. This is especially true for women after menopause. No matter what your age, a thick waist can come with health problems, such as like heart disease and Type 2 diabetes. Risks go up when your waist is more than 35 inches if you're a woman or more than 40 if you're a man. Regular exercise and a healthy diet are the best ways to keep your waist in line.

Hand strength
You might find your hands have to work harder opening a jar, or your hold on the steering wheel isn’t as firm. Your grip strength usually starts to drop in your 50s. You can keep your hands strong by playing with clay, squishing a stress ball, or wringing water out of a washcloth. If you lose your grip strength early or suddenly, it could be a sign of arthritis, nerve damage, or another health issue.

Vision issues
After you hit your 40s, you'll likely have trouble seeing things close-up, like reading a menu. It’s called presbyopia. Sometimes, aging brings more serious issues, such as glaucoma, cataracts, and macular degeneration. To cut your risk:
 

• Wear sunglasses that protect against UVA and UVB light
• Stop smoking
• Eat healthy
• Exercise
• See your eye doctor for annual check-ups

You don't sleep enough
If you don't get your ZZZs, your skin can start to wrinkle and sag early. That's in part because your body releases more cortisol, a "stress hormone" that breaks down the collagen that keeps your skin smooth and springy. Try to set up a quiet, soothing bedtime ritual.

You're a smoker
If you use tobacco, besides raising your chances of getting cancer, you could end up with wrinkled, sagging skin at a younger age. Smoking lessens blood flow that carries essential nutrients, such as oxygen, to the surface of your skin and may slow your body's production of collagen. Talk to your doctor about ways to break the habit.

You're in the sun too much
Some sunlight is good for you, but soaking up too many UV rays damages collagen in your skin and may cause your body to make too much of a protein called elastin. You might notice your skin start to thicken and develop a rough feel with deep wrinkles and varied colour (age spots). If you must be in direct sun, cover up with hats, long sleeves, and sunglasses. Use a "broad spectrum" sunscreen that's got a rating of SPF 30 or higher.

You don't moisturize your skin
If your skin dries out, it can give you the rough and scaly look of an older person. Wash your skin once or twice a day. Try to be gentle because hard scrubbing can irritate it. Use a mild cleanser without alcohol or other ingredients that could inflame, roughen, or dry out your skin. Moisturize with cream twice a day to help seal in moisture that keeps you looking young.

You're not eating healthy
The right foods help prevent heart disease, diabetes, and other illnesses that sap your youthful energy. Consider the heart-healthy Mediterranean diet. It's good for your brain, too. You may have to cut back a little on fatty red meat, but you'll get healthy fats from such foods as fish, nuts, olive oil, and avocado, as well as plenty of whole grains, fruits, and vegetables.

You don't exercise enough
Regular physical activity is a key way to keep yourself feeling young. It strengthens your muscles, boosts your energy, and improves your mood. Moving around keeps your brain sharp and lessens the risk of age-related diseases, such as heart disease. You don't need to go to a gym or join a rugby team. Some brisk walking, yard work, or even dancing, is just fine - 30 minutes on most days of the week should do the trick.

You squint a lot
When you squint, you crinkle up the skin on your face, which over time, can lead to lines and wrinkles. Any expression you make over and over can be a problem. If you're outside a lot, sunglasses might keep you from squinting and help prevent the "crow's feet" that can develop on the outside corners of your eyes. A large, brimmed hat wouldn't hurt either.

You don't have a social network
Staying connected with friends and family can help you stay young at heart - and boost your emotional and physical health, too. It helps stave off anxiety, depression, and the dementia linked to old age, including Alzheimer Disease. And when you look for a community, remember, it's the quality of your social connections that matter, not the quantity.

You don't watch your blood pressure
High blood pressure raises your risk of age-related problems, such as vascular dementia and Alzheimer Disease, probably because it damages the tiny blood vessels in your brain. People who control their blood pressure with diet, exercise, and medication seem to be able to slow or prevent this brain decline.

You don't lend a helping hand
Your body releases more "pleasure hormones," or endorphins, when you spend money on other people than when you spend it on yourself. But it doesn't have to be money. The calmness, pleasure, and connection you feel when you help someone, often makes you do it more, which in turn, makes you even calmer and happier. It lowers stress and may even help your heart health and immune system - your body's defence against germs.

You skip your check-up
You should see your doctor for a physical exam every year after age 50. Your physician will check your blood pressure, cholesterol, and blood sugar. High levels can lead to heart disease, dementia, and other age-related illness. The doctor may also check for any signs of mental decline, such as memory problems. The earlier you find out about problems, the quicker you can start to treat them.