Not getting enough sleep is detrimental to
our energy levels, overall well-being, and even long-term health, but
many older adults aren't sure just how much shut-eye they need every
night. There is a great deal of confusion surrounding this issue, as
there are many stereotypes involved. On one hand, some people say that
seniors need more sleep because they tend to take a midday nap, but on
the other hand, others believe that seniors need less sleep because they
tend to wake up so early in the morning.
Both of these statements are stereotypes, and the reasons why both of
these tendencies are observed in older adults vary. Poor pain
management, underlying health issues, and even medications can all
affect your sleep. For example, suffering from arthritis can
cause pain
at night, and sleep apnea can make you wake up in the middle of the
night due to shortness of breath.
Also, the circadian rhythms which predict our sleep-wake cycles may
become disrupted with age, which can influence how long and how well you
sleep. Therefore, by definition, not all seniors need to nap during the
day or sleep more or less every night, but if your sleep is disrupted
by your health issues or any other factor in your life, you'll need to
catch up during the day. Here are more specifics: according to The
Centers for Disease Control and Prevention, people in the age range of
61–64 need 7–9 hours of sleep every night, whereas people older than 65
need 7–8 hours. For comparison, younger adults also require 7 or more
hours of sleep every night, so there's no major difference.
2. Dementia and cognitive decline are inevitable 
A gradual decline in cognition and other mental faculties are often
associated with senior age, but this, too, is but a common
misconception. In truth, data by the World Health Organization (WHO)
suggests that worldwide, only 5–8% of senior citizens past the age of 60
experience cognitive decline. So, the vast majority of seniors on the
planet retain their cognitive abilities.
A similar story is observed in dementia, with US statistics pointing out
that 13.9% of Americans past the age of 71 suffer from dementia.
Therefore, dementia is by no means a healthy part of aging, and many
people in their 90s and beyond live without exhibiting symptoms of this
condition.
That said, if you experience lapses in memory and feel like your
thinking is slowing down, it's worth getting checked by a doctor. Health
professionals point out that maintaining a healthy diet, an active
lifestyle, and treating medical issues helps most people preserve their
cognitive health and protects them from dementia.
3. The way you age mainly depends on your genes
Should you "thank" your mom and dad for aging more rapidly than your
peers? Medical professionals say "not necessarily", as we tend to give
too much credit to the ability of our genes to affect our wellbeing,
health, and even our lifespan. So, even if you think that you have poor
genetics, don't treat it as a sentence, especially since scientists now
know that our habits and lifestyle have the ability to turn certain
genes on and off.
The WHO stated, for example, that our lifestyle choices predict over 60%
of our health, quality of life, and longevity. Therefore, eating and
sleeping well, getting plenty of exercise, not smoking, and limiting
alcohol all play a much bigger role in your well-being and longevity
than your genes.
4. Seniors should avoid exercise to avoid getting injured
There’s a persistent misconception that muscle and strength building is
dangerous or simply ineffective for older adults. Fear of injuries, the
need for individual exercise adjustments, and pain often accompanied by
chronic conditions all make many seniors believe that exercise will
cause them more harm than good, but most doctors and researchers
completely disagree with that statement.
Even if going to the gym, doing yoga, or running isn't for you for
whatever reason, they claim that you can participate and benefit from
some type of physical activity. As the National Institute of Health
pointed out in an article, "Exercise and physical activity are not only
great for your mental and physical health but can help keep you
independent as you age". We even wrote about a recent study, which found
that the ability to build muscle isn't lowered due to lack of
experience, so even if you start exercising in your 60’s or 70’s, you
can build up muscle mass as effectively as an experienced athlete.
5. It’s too late to stop smoking if you’re older
Quitting smoking is difficult at any age, but even more so when you've
been stuck with the habit for years. But don't let your brain come up
with the excuse that the damage is already done and it's too late for
you to quit. “No matter how long you have smoked for and no matter how
many cigarettes you smoke a day, your health will start to improve as
soon as you quit. Some health benefits are immediate, some are
longer-term, but what matters is that it’s never too late,” states the
National Health Services website.
Among the immediate benefits of quitting smoking are the improved sense
of smell and taste, a decreased likelihood of getting respiratory
infections, deeper breathing, and improved blood circulation. After just
1 year of quitting the harmful habit, your risk of a heart attack will
be cut by half, no matter your age.
6. Vision and tooth loss is a given
Is your vision going to decline with age?
Most people would say "yes", but the truth is that it doesn't have to.
You see, the reason why many adults feel like their vision is declining
is due to an underlying health condition. As Dr. Alicia Arbaje, a
geriatric doctor pointed out in an interview with the Business Insider,
common causes of vision loss include "Poor circulation, or diabetes, or
high blood pressure or strokes". Interestingly, she further added, "Now,
what we do know is that the acuity of your vision can change over time.
So the sharpness of your vision, but that is not the same as losing
your eyesight."
Therefore, vision loss is hardly a given "symptom" of old age, and
neither is the loss of teeth. If you keep up your dental health and
hygiene and undergo regular checkups and dental cleaning, there is no
reason for you to lose any teeth, really. It's just that many people
tend to neglect oral health, especially in their younger years, and
that's what's causing long-term dental problems and tooth loss in older
age.
7. Forget about learning new things if you're older
Many people mistakably believe that
learning and brain development is just for kids and students, neglecting
their brain once they reach their late 40's and beyond. While it may be
true that learning new information may not be as easy when we're not
kids anymore, there's definitely a silver lining. The thing is that
older adults learn things once and for all, whereas kids may forget new
information much sooner than adults, according to neurological research.
Therefore, learning new skills and information about the world and
challenging your brain is always good, no matter your age. In fact,
engaging in learning activities and teaching yourself to do new skills
may even improve your overall cognitive abilities in the long term.
8. Being lonely and depressed is a natural part of aging
Acknowledging emotional and mental problems
is very difficult, no matter your age since there's still a great deal
of stigma surrounding issues like depression and anxiety. In addition,
you may feel like you don't want to burden family members with your
emotional issues and seek often expensive psychological aid, especially
if you have an underlying physical condition that's causing the
depression to begin with.
Still, it's important not to let your hands down and just submit to
feelings of depression and loneliness because they are not a normal part
of life at any age. Although maintaining family bonds, keeping in touch
with friends, and engaging in social activities can help many people
feel better, it's equally as important to recognize when these things
are not enough and seek professional help.
9. Weight gain is unavoidable because your metabolism slows down
This misconception stems from a common
confusion of two terms - digestion and metabolism. While the speed with
which you digest foods can become somewhat slower with time, metabolism
(a series of complex chemical reactions that happen on a molecular level
to help supply the body with energy and produce different essential
compounds to the body) usually stays consistent throughout one's life.
Your metabolism has very little to do with weight gain in most cases,
and the real culprit behind those extra pounds is a less active
lifestyle according to doctors. The solution is pretty apparent - simply
move around more whenever possible and don't neglect exercise.
10. Only women suffer from osteoporosis
Osteoporosis is a condition when the bone
tissue gradually changes in structure, becoming more porous, and loses
its strength as a result. Although this condition is, indeed, more
common among elderly women, it can and does affect a lot of older men,
too, which is a problem, because this condition is often believed to
only affect women.
The International Osteoporosis Foundation states that about 1 in 3 women
past the age of 50 suffer from osteoporosis, but so do around 1 in 5
men in the same age range. Of course, the condition is clearly more
widespread among the ladies, but as much as 25% of men will develop it
as well. Lastly, if you're a woman in your 50s or older, don't think
that you will automatically develop osteoporosis, as 67% of women don't
suffer from the disease. To prevent osteoporosis, eat plenty of calcium
and vitamin D rich foods, and don't forget to exercise on a regular
basis.
