In the latest episode of Baguio Chronicle podcast Health Matters, host Manang Lucy Exconde sat down with Dr. Geohna Perez-Gison, a specialist in geriatric care, to discuss aging, common health concerns of the elderly, and practical tips for maintaining a high quality of life in one’s senior years.
With the Geriatric Care Unit of Baguio General Hospital and Medical Center (BGHMC) serving as the podcast venue, Dr Gison provided valuable insights on how older adults can navigate the aging process with grace and dignity.
Understanding geriatric care
Dr. Perez-Gison, an internist who trained in geriatric medicine at St. Luke’s Medical Center, described a geriatrician’s role as specializing in the care of elderly patients.
Much like pediatricians focus on children, geriatricians focus on the unique medical and emotional needs of older adults. Geriatricians not only help senior people manage common conditions like high blood pressure, diabetes, and heart disease, but also focus on geriatric syndromes, which are conditions specific to the aging population. These syndromes include dementia (such as Alzheimer’s disease), mobility issues, and other health complexities that arise with age.
While aging increases the risk of developing such conditions, Dr. Perez-Gison stressed that getting older doesn’t automatically mean getting sick. Instead, regular check-ups starting at age 60—or even earlier at 55—can help identify potential issues before they become severe. Annual screenings are essential, though more frequent visits may be recommended depending on a person’s overall health.
The 5Ms of healthy aging
A major focus of the discussion was on healthy aging—a concept that emphasizes living well, rather than simply avoiding disease. Dr. Perez-Gison introduced the 5Ms of healthy aging, which serve as guiding principles for optimizing an elderly person’s quality of life:
- Mind: Staying mentally active is critical. Rather than spending all day in front of the TV, older adults should engage in mentally stimulating activities, such as reading, solving puzzles, or learning something new. Keeping the mind active can help stave off memory issues and cognitive decline.
- Mobility: Physical activity is just as important as mental activity. While high-intensity exercises like jogging may no longer be appropriate, resistance training is highly recommended. This includes simple exercises like lifting light weights (even a 1-liter water bottle will do) or using stretch bands to strengthen muscles. Maintaining muscle strength is crucial as muscle mass naturally declines with age, which can lead to falls and mobility issues.
- Maintenance Medications: Older adults often take several medications for different health conditions. However, Dr. Perez-Gison cautions against polypharmacy—taking multiple, sometimes unnecessary, medications, which may include over-the-counter drugs, herbal supplements, or even medicines suggested by friends. Elderly individuals should consult their doctors and take only what is necessary. In most cases, the most essential supplements for seniors are limited to calcium, vitamin D, and vitamin B.
- Multi-Complexity: Aging often brings more complex needs, both physical and emotional. Seniors should recognize that aging comes with new challenges but also opportunities for support, whether from family members, community programs, friends, or healthcare providers.
- Focus on What Matters Most: Lastly, seniors should focus on what truly matters to them. This could mean maintaining one’s independence, staying connected to family, or nurturing one’s spiritual life. Healthy aging isn’t about perfection but about prioritizing what brings fulfillment and joy in one’s later years.
Tackling sleep issues
Sleep problems are another common concern among older adults, with two-thirds of elderly patients reporting difficulty getting a good night’s rest.
Contrary to popular belief, aging doesn’t reduce the body’s need for sleep. Seniors still need six to eight hours of sleep each night, and Dr. Perez-Gison talked about a few simple steps to improve sleep quality:
- Avoid caffeine after 3pm, as its stimulating effects can linger and affect sleep quantity and quality.
- Limit water intake before bedtime to minimize nighttime trips to the bathroom and avoid interrupting one’s sleep.
- Keep naps short, around 15-20 minutes, to avoid disrupting the natural sleep cycle.
For those who struggle with persistent sleep issues, Dr. Perez-Gison advises against relying on sleeping pills or melatonin supplements, as these can lead to long-term problems, including an increased risk of dementia.
Instead, consult your physician to get a detailed understanding of your sleep problem, and find solutions that apply to your specific situation.
Managing medications and avoiding polypharmacy
Polypharmacy, or the overuse of medications, is a growing issue among the elderly. Seniors often find themselves taking multiple drugs, including those recommended by friends or family.
Dr. Perez-Gison stressed that taking unnecessary medications can do more harm than good. Instead, she recommends sticking to essential supplements like calcium, vitamin D, and vitamin B—unless otherwise prescribed for specific deficiencies.
She also debunked common myths surrounding other popular supplements. For example, while many elderly individuals take vitamin C, vitamin E, or collagen, these are often unnecessary unless recommended by a healthcare provider.
Government support for the elderly
For seniors in Baguio City, there are several government programs that provide support. Dr. Perez-Gison highlighted PhilHealth’s Konsulta Package, which covers consultations and laboratory tests for elderly patients.
Seniors can inquire at their barangay health centers about these benefits, which can help with the early detection and management of age-related health conditions.
BGHMC also offers an Adult Daycare Program for elderly patients diagnosed with mild to moderate cognitive impairment, such as dementia. Held once a month, this program features mentally stimulating activities like arts and crafts, stretching exercises, and even dancing. It’s a great way for elderly individuals to stay engaged with their peers and participate in physical and cognitive exercises, all free of charge.
Practical steps for healthy aging
Dr. Perez-Gison emphasized that healthy aging is not just about longevity but about living well and maintaining independence. Seniors and their families can take several practical steps toward this goal:
- Stay mentally and physically active. Regular exercise and cognitive stimulation can help prevent many age-related conditions.
- Manage medications carefully. Stick to the essentials, and always consult a doctor before adding new supplements or medications.
- Leverage available support. Take advantage of government programs and community initiatives that offer healthcare and social opportunities for the elderly.
For those who are caring for elderly loved ones or for seniors looking to take control of their health, the Geriatric Care Unit at BGHMC is a valuable resource. It offers specialized care and programs tailored to the needs of the elderly, so aging doesn’t have to mean a decline in one’s quality of life.
With these practical tips and available support systems, elderly individuals in Baguio can look forward to a fulfilling and healthy journey into their golden years.