Ten Commandments of Healthy Ageing

Kumar V. Healthy Ageing Commandments. Quoted In: Unlocking the Longevity Dividend ?????? ??? ???? Active and Healthy Ageing in India October 2025, Pages 60-61 https://www.ficci.in/study_details/24187

1.Satvikta
Balanced, Nutrient dense diet, Micronutrients, Antioxidants, Adequate hydration, no ultra processed foods and no addictions.
2.Shramta
Aerobic, strengthening, balancing, stretching exercises and Yoga. Sitting is new smoking, Unsupervised exercises in old age can be harmful.
3.Samparkta
Friendship and bonding, Group activities like picnics, games, music, partying, walking, travelling etc., Volunteering, Community activities.
4. Sakriyata
Brain challenge: Accomplish tasks with effort, Befriending grandchildren, Creative engagements, Dominant & non dominant hand use, Explore internet, Fun with crosswords & puzzles, Garden planning, Humouring
5.Swachhta
Personal hygiene, hand hygiene, bowel hygiene. Combat indoor pollution due to smoke, dust, animal dandor, moisture, toxins of plastic, metal containers, old furniture, clothing and cosmetics by removing them and by ventilation, purifiers, and anti-pollution plants like Areca Palm, Money plant, Mother in law plant. Combat outdoor pollution by green spaces, water bodies, high altitudes and by wearing masks in gatherings.
6.Shyanpurta
Ensure sleep by exercising in day, avoiding day naps and bed time coffee, tea, alcohol, radio/TV, keeping 1-2 hours between dinner and bed time and keeping atmosphere calm, soft room light, breathing exercises, meditation & pranayama
7.Sadhna, Adhyatmikta
Four dimensions of Spiritual health to reduce Cortisol, C-reactive protein, interlukin-6, to augment happy hormones and to improve CVD, CNS, immune & kidney functions include ethical living (intrapersonal), bonding with others (interpersonal), observing Nature (environmental) and practicing contemplation methods (Transcendental)
8.Sanandta
Genetics, physical persona & external factors like success, prosperity and family give contentment. But internal or biological factors like happy hormones also to be augmented by exercise, healthy foods, probiotics, sleep, massage, laughter, accomplishments, socializing, spirituality, music, sunlight, yoga, Nature etc.
9.Sakaratmakta
Positive thinking should be promoted by humor, thanking for everything good, surrounding of positive people and healthy lifestyles, because scientific evidence exists on the effect of positive thinking on longevity, resilience and life satisfaction
10.Swasthya Parikshanta
Head to toe health checkup including medication check, Lab tests and vaccination requirements. Avoid pollution, weather extremes, self-medication, unsafe houses and night driving. Not to ignore unintentional weight loss, any lump, persistent dyspnoea/cough, recent bowel habit change, bleeding, persistent fever, slurred speech, vertigo, sudden numbness, change in vision or in mental state