By Janet Ceraldi, OTR, CEAC
In this third section of the aging process, we will focus on the skin and the heart. In last month’s blog, we discussed the effects of aging on bones, joints and muscles as well as things we add into our lifestyle to reduce those changes.
Skin: As we go through the aging process, we can see the changes to our skin. How your skin ages depends on factors like your lifestyle, diet, heredity and personal habits. Skin is composed of epidermal cells and dermal cells. Epidermal is the top part we wash. Dermal cells are below where the hair and sweat glands originate. Both types of cells diminish with age as much as 20% in the case of the dermal cells. The blood supply to the skin drops off and wrinkles develop.
The visible signs of aging on the skin are:
- Rough, dry and itchy skin
- Slack- the loss of the elastic tissue (elastin and collagen) causes your skin to become slack and hang loosely. Collagen is a cement-like protein that binds the skin together. You may begin to see laugh lines, crow’s feet, age spots and skin cancers.
- Transparent- skin becomes more “see through” due to thinning of the epidermis and dermis.
- Fragile- increased skin fragility is caused by flattening of the area where the epidermis and dermis come together.
- Bruise more easily- which is caused by thinner blood vessel walls.
- More prone to developing skin lesions, such as non-cancerous tumors.
The below-the-skin changes in the face:
- Loss of fat below the skin (called by doctors subcutaneous layer) in cheeks, temples, chin, nose and eye area. This may result in loosening skin and sunken eye appearance.
- Bone loss may be more evident after age 50 and cause slack skin around your mouth.
- Cartilage loss in the nose causes drooping of the nasal tip and makes the bony structures in the nose easier to see.
Interventions: The skin participates in vitamin D production when exposed to strong ultraviolet light. As we age, skin has a limited capacity to initiate vitamin D production.
- Get adequate age-appropriate amounts of calcium- according to researchers at Mayo Clinic, adults 51-70 should get 1,000 milligrams of calcium per day and women over 50 and men over 70 should get 1,200 per day. All this should be based on your doctor’s recommendations.
- Avoid smoking as it decreases the normal blood flow to the skin. People who smoke tend to have more wrinkles.
- Dry skin- about 85% of older people develop dry skin. Especially in the winter when the heat is on. Loss of sweat and oil glands as we age can be a factor. Try not to overuse soaps, antiperspirants, perfumes or hot baths and apply hydrating lotions after bathing.
Cardiovascular Effects of Aging: Some changes in the heart and blood vessels normally occur with age. However; many other changes that are common with aging are due to or worsened by modifiable factors. The heart has two sides. The right side pumps blood to the lungs to receive oxygen. The left side pumps oxygen-rich blood to the body. Blood flows out of the heart through the aorta, arteries which branch out to the tissues and then become capillaries.
- Chest wall stiffens with age and blood flow through the lungs diminishes, leading to reduced heartbeat strength. As a result, the heart then needs to pump more blood per beat to compensate for the diminished heart rate.
- It takes longer for the body to recover from exercise because it takes the heart more time to return to its resting heart rate and blood pressure following activity. For the same reason, it takes older people longer to recover from shock or stress.
- Older people feel colder longer due to decreased circulation.
- Arterial walls thicken and become less elastic causing them to be more vulnerable to wear and tear. It can predispose an elderly person to arterial plaque build up which can lead to heart disease or stroke.
- High cholesterol can exacerbate plaque buildup (which is a normal part of aging). Your doctor can help you develop a diet to control cholesterol.
- Elevated blood pressure- decreased elasticity of the blood vessels as we age may play a part. Lifestyle changes may help decrease blood pressure such as diet and lowering stress.
Interventions: Effects of aging on the heart include reduced heart rate, physically enlarged heart, and stiffening of the arteries and blood vessels that make it more difficult for the heart to pump blood.
- Make exercise a daily routine. It can be walking, running, swimming or anything you enjoy. Check out your local YMCA, church and gyms for classes.
- Eat a healthy diet of vegetables, fruit, whole grains, high-fiber and lean proteins such as fish.
- Avoid smoking which exacerbates artery stiffening and increases blood pressure and heart rate.
- Manage stress- learn how to deal with stress in healthy ways to avoid undue stress on the heart.
In conclusion, it can be very helpful to add some of these interventions to your daily routine in an effort to mitigate the effects of aging. A healthy lifestyle can be very beneficial in supporting aging gracefully. Remember to consult with your doctor and community resources for help.
References:
- https://health.clevandclinic.org December 18, 2020 / skin care and beauty
- Https://medlinepius.gov Aging changes for heart and blood vessels
- Jim Belson, MA, PhD: author educator, film/video producer and writer