9 Aging Indicators: What to Be Aware of and Expect

As the famous Greek philosopher Heraclitus is credited with saying, “Change is the only constant in life.” This idea applies to many aspects of life, including aging. Several physical indicators tell us that we are getting older. However, our overall state of health sometimes determines the rate at which aging progresses. So, what are some physical indicators of aging? Can we change our lifestyle choices to support better health and well-being?

Key takeaways:

1. As we age, our cells gradually lose the ability to communicate, replicate, and repair themselves properly, leading to the aging of our body systems.
2. Some lifestyle modifications improve our bodily functions and improve our general health and well-being as we age.
3. Healthy habits such as increasing physical activity, improving nutritional intake, and partnering with a healthcare provider to monitor health help manage conditions and treat new ones earlier.

Aging is a complex process due to the aging of our cells. Cellular aging affects how our body looks and functions. One primary process called cellular senescence is when cells stop dividing. Additionally, cellular dysfunction occurs as we age when cells lose the ability to repair themselves and communicate.

Most common signs of aging

As our bodies age, outward and inward changes remind us of that process. However, there are actions we can actively take to optimize our general health and well-being.

Pigmentation and reduced skin elasticity

Some changes occur in our skin as we age, such as the thinning of the outer layer. The changes in our skin’s elasticity may lead to wrinkles and fine lines. Additionally, a fibrous tissue called collagen contributes to our skin’s strength, changes chemically as we age, and becomes less flexible. The layer of fat under the skin also thins. As a result, aging skin is more fragile, increasing the risk of bruising and skin tears.

Years of sun exposure contribute to skin aging. We may notice small areas of increased pigmentation, known as “age spots,” particularly on our hands. Furthermore, decreased blood flow and depletion of sweat glands can increase the risk of heat-related illnesses like heat stroke due to exposure.

What can you do?

1. Use lotions and emollients to moisturize the skin to reduce the risk of injury.
2. Use warm water when bathing or showering.
3. Use sunscreen when outdoors.
4. If you smoke, contact your healthcare provider (HCP) for a smoking cessation program.

Changing hair color and structure

As we age, we can lose pigmentation in our hair since we produce less melanin. This causes our hair to change color to varying levels of gray and white. In addition, our hair will grow more slowly and become thinner, drier, and brittle as we age.

What can you do?

1. Use hair products that provide moisture and volume.
2. Wash hair less frequently.
3. Increase dietary protein intake.

Vision and hearing difficulties

People may notice that vision typically decreases more dramatically in their 40s. For example, there is increased difficulty in focusing on close objects. In addition, driving at night becomes more challenging due to increased light sensitivity.

Presbycusis is an age-related hearing loss. Crowded rooms of people talking may increase the difficulty of following a conversation. There may also be difficulty hearing high-frequency sounds.

What can you do?

1. Attend regular appointments to monitor your eye and ear health.
2. Wear prescribed glasses, contact lenses, and hearing aids.
3. Wear sunglasses and wear wide-brimmed hats in the sunlight.
4. Use hearing protection in loud environments.

Changes in bones, muscles, and joints

Our bone density or bone mass may decrease as we age. Osteopenia refers to a moderate loss of bone mass, while osteoporosis denotes a severe loss of bone mass. This causes the weakening of bones and increases an older adult’s risk of fractures of the vertebrae, hips, wrists, or arms. Women after menopause are more susceptible to osteoporosis due to the loss of estrogen. Estrogen helps to support the bone-building process.

Furthermore, our muscle mass and strength may decrease as we age, reducing our physical strength. This decrease in mass is often due to changes in hormonal levels, a sedentary lifestyle, or a decline in adequate nutritional intake. Sarcopenia is the excessive reduction of muscle mass and strength.

Additionally, ligaments that bind our joints lose their elasticity as we age. As a result, our joints may become stiff and less flexible, reducing movement and range of motion. 

Therefore, ligaments tear more quickly and are slower to heal.

What can you do?

1. Consult your HCP before beginning any new exercise or activity program.
2. Your HCP may recommend a bisphosphonate medication to reduce bone loss.
3. Increase vitamin D and calcium intake through diet or supplementation.
4. Participate in regular muscle-strengthening exercises.
5. Maintain strength by incorporating light weightlifting or rubber band resistance training.
6. Try doing yoga or simple stretching exercises.

Increased risk of chronic conditions

A decrease in the rate at which the body converts food into energy affects weight management and energy levels. This increases the risk of conditions such as heart disease, obesity, diabetes, and certain cancers as we age.

Cardiovascular changes such as stiffening of blood vessels may result from aging, including a reduced heart and blood vessels’ capacity to deliver oxygen to the body. This can impair cholesterol metabolism, blood pressure regulation, autoimmune conditions, and inflammation. As a result, the weakening of the immune system leads to increased susceptibility to infections.

What can you do?

1. Visit your HCP regularly to monitor your health.
2. Improve physical activity.
3. Eat a healthy diet of fruits, vegetables, and whole grains.
4. Manage stress levels.

Bladder and urinary tract issues

As we age, our bladder and pelvic floor muscles weaken, contributing to the frequency of urination and incontinence. Older adults may also be more prone to urinary tract infections.

Prostate enlargement is also common in older men, causing incomplete bladder emptying. This may also cause increased urination and incontinence, especially at night. Obesity, caffeine, and alcohol consumption can also increase the risk of developing incontinence.

What can you do?

1. Use the restroom regularly.
2. Avoid constipation.
3. Do Kegel exercises to strengthen the pelvic floor.
4. Improve diet to achieve or maintain a healthy weight.
5. Reduce or eliminate consumption of alcohol and caffeine.

Decreased digestive tract motility

Constipation is common as adults age due to decreased motility in the digestive tract. In addition, certain medications, medical conditions, reduced fluid, fiber intake, and a sedentary lifestyle can lead to constipation.

What can you do?

1. Increase fluid intake.
2. Improve dietary intake of fruits, vegetables, and whole grains.
3. Improve physical activity, such as walking.
4. When you feel the urge to have a bowel movement, do so as soon as possible.

Lower cognition

We may see a decline in cognition as part of normal aging due to shrinkage in brain cells and decreased nerve conduction and blood flow. You may notice a reduced attention span and increased time needed to process information. As a result, it may be more difficult to multitask.

In addition, we may have mild memory problems, such as difficulty remembering the name of an acquaintance or the title of a movie we watched last year. You must see your HCP for an assessment if you forget how to do tasks you used to do, like making an everyday meal or operating a familiar appliance.

What can you do?

1. Eat a healthy diet of fruits, vegetables, and whole grains.
2. Increase physical activity to reduce stress and increase blood flow.
3. Do brain exercises like word games, reading, and learning new skills.

Changes in the sleep cycle

We may have a more challenging time falling or staying asleep as we age. Older adults tend to wake 3–4 times a night. Sometimes they are aware they are awake such as when they need to go to the bathroom or experience discomfort due to a chronic condition. However, they may not be aware of other times, but it still breaks their sleep cycle.

Contrary to popular belief, older adults’ sleep requirements don’t change with age. Ideally, we need 7–9 hours of sleep each night. Having enough good quality sleep supports healthy brain function and the repair and healing of tissues.

What can you do?

1. Reduce or eliminate caffeine and alcohol.
2. Limit naps during the day.
3. Keep your bedroom cool and dark.
4. Use grounded sheets
5. Reduce evening screen time on devices.
6. Only use the bedroom for sleep or sexual activity.

As we age, our bodies experience change that may vary depending on our lifestyle choices. Choosing positive, healthy habits like being more active, eating a nutritious diet, and regularly consulting with your healthcare provider can help to improve your general health and well-being as you age.