HOW I BECAME HEALTHIER IN MY 60s AND BEYOND

Medically Reviewed by Dr. Sony Sherpa, (MBBS) and Dr. Rae Osborn, Ph.D.

"Although no one can go back and make a brand new start, anyone can start from now and make a brand new ending." – Carl Bard

It’s a common misconception that improving health is only for the young. However, the truth is that it’s never too late to prioritize well-being. Even in later years, small, consistent lifestyle changes can result in significant improvements in physical and mental health. The key is to recognize that every positive change, no matter how small, contributes to a healthier life.

Today, on my 80th birthday, I look back with gratitude. I became healthier in my 60s and 70s than I had been in decades. This journey wasn’t without challenges, but with commitment, lifestyle changes, and the support of my loved ones, I managed to turn my health around. Here’s how I did it.

Late Bloomer: My Journey to Health and Wellness

For much of my earlier life, my habits were far from ideal. I was a workaholic, and I smoked up to 70 cigarettes a day until I quit in 1983 at the age of 39. I also indulged in over 10 cups of tea daily, each laden with milk and sugar, as well as late-night dinners and parties three to four times a week. Although I consciously limited myself to a few small gatherings at home since then, years of these habits eventually took a toll on my health.

By the time I turned 62, I faced several medical challenges. In 2006, I required a procedure to address a 99% blockage in my right coronary artery. Along with this, I was diagnosed with obstructive sleep apnea, chronic sinusitis, rising blood sugar levels, and more. Severe knee pain from osteoarthritis further compounded my issues, leaving me barely able to climb stairs. A hiatal hernia, where the abdominal organs bulge through the diaphragm into the chest, was another issue that I experienced. 

Faced with these health problems, doctors recommended surgery for my knee and medication for prediabetes. However, I was determined to manage them through lifestyle changes rather than invasive treatments. Thanks to persistence, self-discipline, and support from family, I succeeded in reversing some of the damage.

Managing Osteoarthritis: Walking in Shallow Water

When I was diagnosed with osteoarthritis in my knees, the pain and stiffness made simple movements a challenge. Many specialists suggested surgery or cortisone injections, but I sought less invasive options. One doctor recommended walking in shallow water paired with physiotherapy as an alternative approach.

The buoyancy of the water reduced the strain on my joints, allowing me to move without the pain I experienced on land. I walked daily in a 1.2-meter-deep pool, slowly increasing the distance. This aquatic therapy proved highly effective; within a year, I could climb 500 steps without difficulty.

Lessons Learned:

• Explore Conservative Treatments First: Before opting for surgery, especially for conditions like osteoarthritis, it's worth exploring non-surgical options. Water-based exercises reduce stress on the joints, making it easier to regain mobility.
• Consistency is Key: Physical improvement isn’t instantaneous. Slow, steady progress with activities such as water walking or physiotherapy can have long-term benefits, even if results seem gradual at first.
• Pain Management without Medication: Finding alternative ways to manage pain, like aquatic therapy, can reduce the need for pain medications that may have side effects, especially in older adults.

Managing Diabetes: Diet and Weight Management

When I was diagnosed with type 2 prediabetes, my doctors recommended starting medication. I was already taking several medications for other conditions and wanted to avoid adding more if possible. Instead, I focused on managing my condition through dietary changes and exercise.

I eliminated rice and wheat from my diet, replacing them with low-carbohydrate vegetables. I adopted a diet rich in fiber, protein, and healthy fats, including eggs and avocados. Additionally, I began using minimal oil in cooking, favoring diabetes-friendly oils like olive and mustard oil. These changes helped me lose weight and keep my blood sugar under control.

In addition, highlighting its ripple effect, the changes in diet also helped me manage symptoms of hiatal hernia, such as heartburn and bloating. I also no longer needed to sleep on an inclined bed, which was advised to avoid acid reflux.

Lessons Learned:

• Dietary Adjustments as First-Line Therapy: Managing prediabetes doesn’t always require immediate medication. For many, particularly those with early-stage or prediabetes, adjusting the diet can be highly effective.
• Focus on Nutrient Density: Instead of simply cutting out foods, replacing them with nutrient-dense options such as non-starchy vegetables, high-quality proteins, and healthy fats can help manage blood sugar levels while ensuring adequate nutrition.
• Blood Sugar Monitoring: It is crucial to regularly monitor blood sugar levels to assess the effectiveness of dietary changes. It also helps in tweaking the diet or seeking medical intervention when needed.

Staying Active: The Benefits of Walking

Physical activity was another crucial component of my health transformation. I aimed to walk between 10,000 and 14,000 steps a day. Walking is a low-impact exercise that improved my cardiovascular health (reduced BP medication, as per my cardiologist), helped with weight management, and eased my osteoarthritis symptoms. Studies show that walking can even slow the progression of joint deterioration in osteoarthritis patients since walking helps nourish the joints. Furthermore, my doctor noted that one reason I avoided fractures after falling down half a flight of stairs in 2022 might be linked to the benefits of walking and other exercises on bone health.

Lessons Learned:

• Exercise is Medicine: Walking is one of the most accessible forms of exercise and can have profound health benefits, particularly for older adults. It improves cardiovascular health, joint mobility, and mental well-being.
• Set Attainable Goals: Start with achievable walking goals, such as 5,000 steps a day, and gradually increase as your fitness improves. Over time, this small effort can lead to significant health improvements.
• A Daily Routine that Supports Movement: Integrating walking into your daily routine—whether through gardening, shopping, or light hiking—makes it easier to stay active without feeling like exercise is a chore.

Managing Sleep Apnea: Breathing Exercises and Positional Therapy

In 1997, I was diagnosed with obstructive sleep apnea after my wife noticed episodes of stopped breathing during the night. A sleep study confirmed this, and I was advised to use a CPAP (continuous positive airway pressure) machine to keep my airway open during sleep. However, I found the machine uncomfortable and sought alternative methods.

With the guidance of a yoga instructor, I incorporated specific breathing exercises into my routine. Techniques like Swana Pranayama (dog breathing; has similarities with Simhasana or Lion’s pose) and Ujjayi breathing (victorious breath) helped strengthen my respiratory muscles and improve airflow. Over time, my symptoms decreased, and I was able to stop using the CPAP machine. The yogic breathing exercises also had the knock-on effect of alleviating hiatal hernia symptoms by promoting weight loss and strengthening the diaphragm without straining the abdominal muscles.

Additionally, I learned that sleeping on my back worsened my apnea, so I trained myself to sleep on my side. This simple adjustment greatly improved my breathing at night.

Lessons Learned:

• Consider Non-CPAP Therapies: While CPAP is effective for many people with sleep apnea, alternative therapies like weight loss, positional therapy, and breathing exercises can be beneficial, especially for mild to moderate cases.
• Breathing Exercises as Therapy: Yoga-based breathing techniques are a low-cost, accessible tool that can strengthen the respiratory system and improve sleep quality. These exercises may be particularly helpful for older adults who are looking for non-invasive options to manage sleep apnea.

Finding Joy in Gardening: A New Passion in My 70s

After spending much of my life as a workaholic with very few hobbies, at 75, I discovered the joys of gardening, which became both a fulfilling pastime and a means of staying active. Today, my garden is home to 35 varieties of organic vegetables. Gardening provides physical exercise—bending, digging, and lifting—and has given me a renewed sense of purpose.

Gardening also offers mental relaxation, reducing stress and fostering mindfulness. The sense of accomplishment from watching my plants grow has boosted my emotional well-being. It also helped keep my brain active as I implemented various engineering techniques through research, such as using AC water for plants. I also used ChatGPT and other apps to analyze plant health and diagnose issues, making gardening both a stimulating and rewarding experience. Plus, it has strengthened my connections with others as I exchange gardening tips and share my harvest with friends, neighbors, as well as the local temple and mosque.

Lessons Learned:

• Gardening as a Physical Activity: Physical hobbies like gardening offer the benefits of exercise without the formal constraints of structured workouts. It engages the body in functional movements that improve strength and flexibility, particularly in older adults.
• Mental Health Benefits: Studies indicate that gardening helps reduce stress and anxiety, offering a meditative experience that promotes mental well-being. The mental and emotional satisfaction from seeing the fruits of one’s labor can be profound, especially in later life.
• Community Engagement: Gardening also fosters social interaction, whether through sharing produce or discussing techniques with others, thus building community bonds and a sense of belonging.

In Conclusion

My path to better health in my 70s has been transformative. By embracing a holistic approach - combining water therapy, dietary changes, regular exercise, and breathing techniques - I was able to manage chronic conditions like osteoarthritis, diabetes, hiatal hernia, and sleep apnea while improving my overall quality of life.

The key takeaway is that it’s never too late to take control of your health. Small, consistent changes can lead to a healthier, more vibrant life. Seeking credible medical advice, doing your own research, and exploring non-invasive treatment options can be incredibly empowering. Most importantly, consult with a healthcare provider to ensure that all changes align with your individual health needs.

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