Older Koreans have 2.2 chronic diseases on average. Here's how to stay healthy.

ealthcare in old age is becoming increasingly important as the Korean population ages and life expectancy increases. By 2023, the average Korean older adult had 2.2 chronic diseases, with 35.9 percent suffering from three or more.

“Korea has recently entered an ultra-elderly society, and life expectancy has increased to 84.3 years. Therefore, for a healthy old age, Koreans need integrated health care from adulthood, including physical activity and exercise, smoking cessation, sobriety, diet management, stress management, and quality sleep,” said Professor Song Gee-youn of the Department of Family Medicine at Soon Chun Hyang University Hospital Bucheon.

In later life, chronic diseases can be life-threatening if not managed consistently, so regular checkups and lifestyle management are essential. Common chronic diseases include hypertension, hyperlipidemia, diabetes, stroke, Parkinson's disease, and heart failure.

One should also be aware of “geriatric syndromes.” These conditions are only observed in older adults and are caused by a combination of aging and disease. The main geriatric syndromes include dementia, delirium, gait disturbances, falls, malnutrition, osteoporosis, sleep disorders, and sarcopenia.

A decline in basic cognitive function, basic physical function, and activity are important factors to look out for in the early detection of geriatric diseases. If these symptoms are observed, a healthcare provider should assess and treat cognition, emotion, communication, movement and balance, function, nutrition, and social and environmental resources.

Maintaining muscle strength and supply of adequate nutrition are essential

Maintaining muscle strength and providing adequate nutrition are important for the health of older adults. Protein intake is especially important to prevent sarcopenia. High-quality proteins, including meat, fish, eggs, and legumes, are recommended, with an appropriate intake of 1 to 1.2 grams per kilogram of body weight per day.

Fats and oils should be limited to five to eight teaspoons daily, and vegetables and fruits should be consumed daily. Multigrain rice is preferable to white rice and white bread, and they should get plenty of calcium from milk and dairy products. Also, because of their dulled sense of taste, they tend to eat salty foods, so they should try to use spices other than salt to keep things fresh.

Exercise is essential. Exercise lowers the risk of hypertension, diabetes, dyslipidemia, cancer, depression, and anxiety disorders. Older adults should have a structured exercise regimen that includes regular aerobic, strength, and flexibility exercises, with particular attention to maintaining lower extremity strength.

In a study that looked at the protective effects of different sports against frailty, dancing, cycling, swimming, and hiking were the best sports for men, and for women, hiking, walking, and tennis were the best. Maintaining a normal weight by improving muscle strength and lowering body mass index can also help prevent diabetes in older adults.

Exercise goals should include 30 minutes of moderate-intensity exercise five days a week for 150 minutes or more of activity per week, 20 minutes of vigorous-intensity exercise three days a week for 60 minutes or more of vigorous-intensity exercise per week, and strength training two to three days per week. If people don’t exercise regularly and are not very fit, they should gradually increase the amount and intensity of their exercise.

Adequate vitamin D doses are also recommended to prevent osteoporosis and sarcopenia. In addition, to prevent dementia, older adults should strive to increase their interaction with others. Less frequent interaction significantly reduces the size of the brain's hippocampus, and hippocampal atrophy increases the risk of dementia.

“You must reduce the duration of frailty as much as possible and stay healthy during aging, disability, and death,” Professor Song said. “Exercise and physical activity, a diet that prevents muscle loss, maintaining a healthy weight, vitamin D intake, adequate sleep, immunizations, and medical checkups help improve health and prevent and early diagnosis of diseases.”

Apply for the ‘Emergency Safety and Security Service' and prevent and prepare for emergencies, such as falls

Preparation for emergencies is also important.

There is an “Emergency Safety and Security Service” in Korea for older adults in an emergency situation. It is a project to install information and communication technology-based equipment that detects and reports fires, emergency calls, and prolonged falls in the homes of the elderly, and any older adult living alone in Korea can apply for it at town and village administrative welfare centers or emergency safety and security service providers. Inquiries can be made to the Health and Welfare Consultation Center (129).

In addition, to prepare for emergencies, seniors can write down medical information, including date of birth, blood type, allergies, diseases, medications, hospitals used, and emergency contacts, and post them in a conspicuous place such as a refrigerator or use the Ministry of Health and Welfare's “My Health Record” app to manage their health records effectively.

“To prevent falls, which can have a devastating impact on the health of older adults living alone, it is recommended to create a safe home environment,” Song said. “You should exercise regularly and discuss with their doctors whether their medications cause dizziness. If your vision fails, wear glasses, keep tripping hazards out of the way, ensure your floors are not slippery, and keep your home well-lit.”

“Since older adults are less able to regulate their body temperature, they should wear appropriate types and thicknesses of clothing when they go out in cold weather and wear underwear, scarves, hats, and gloves to prevent frostbite and keep warm,” Professor Song said. “To avoid slipping on icy roads in the winter, shorten your stride length, wear non-slip shoes, and consider using a cane or walker if you are unsteady.”