Category Archives: successful aging

On being 82 years old …

Last year I posted The Ravages of Age which I intended as a kind of joke on the reader as I enumerated the toll that age was taking on my 15-year-old dog, not me. The fact is that I enjoy reasonably good health. I feel well-informed on the subject of health as I read and write about it every day of my life. Nonetheless, one of the distinctive aspects of my age is the loss of a sense of context.

This is my bike. The black circular item is my bluetooth speaker for my music while riding.

I hope that isn’t too vague. What I mean is that since I have outlived many of my friends, family and loved ones, I don’t have many contemporary friends. I have lots of friends and acquaintances 10, 20, 30, 40 and 50 years younger than I am. But people within a decade of my age are few and far between.

For that reason I often feel out there and alone when it comes to a lot of the nitty-gritty aspects of daily life.

I hope the following example makes this clear.

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Aging slows down walking speed – What you need to know to improve

I have a Page on the benefits of walking as well as numerous posts on various aspects of the subject. I have called it numerous times, “The Cinderella of the Exercise World” because it is so unappreciated. The following is from the Optimal Aging Portal of McMaster University.

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Walking speed (gait speed) or mobility is necessary for most tasks that humans undertake. Slowing of walking speed is associated with aging in all persons. Walking speed has also been associated both with how long a person will live (survival) and with changes that occur when older persons are having difficulty or become unable to do tasks. In research studies walking ability has been assessed by tests where persons are either asked to walk at their usual speed (sometimes called self-selected walking speed) OR fast walking speed where a person is instructed to walk as fast as they can safely.

How fast do I need to walk to cross the road safely?

To undertake various activities within the community that involve walking, the average distances required to walk vary from 200-600 metres. The task that usually concerns older persons most in relation to walking speed is how quickly they need to walk in order to cross a road safely. The critical speed cited for this task is 1.14 meters/second and has been broken down in the following way:

  • Crossing a 2 lane road (4 metres/lane) in 10 seconds (5 seconds per lane),
  • And 3 seconds to get up and down off either curb (1.5 seconds per curb).
  • The critical speed is 8 metres/7 seconds = 1.14meters/second.

The speed we are able to walk decreases as we age. There are several reports that indicate some normal ranges for older persons. For example, general walking speeds for community activities are 1.2-1.4 metres/sec until 80 years and 1.0-1.8 metres/second until 90 years and older.

Older persons who have a walking speed of less than 1 metre/second have reported ceasing involvement in any regular physical activity. Self-selected walking speed associated with frailty has been reported as less than 0.65 metres/second if you are short (i.e. = 159cm) and 0.75m/sec if you are taller (height >159cm).

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Weight-bearing exercises protect against osteoporosis – Study

“As I reported here, after the age of 50 men are as likely to get osteoporosis as prostate cancer. More to the point, older people of both sexes have great vulnerability to it.”

Now comes a new study that explains how weight-bearing exercises affect our bone structure and fight that disease.

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Osteoporosis affects more than 200 million people worldwide and is a serious public health concern, according to the National Osteoporosis Foundation. Now, Pamela Hinton, associate professor in the Department of Nutrition and Exercise Physiology, has published the first study in men to show that long-term, weight-bearing exercises decrease sclerostin, a protein made in the bone, and increase IGF-1, a hormone associated with bone growth. These changes promote bone formation, increasing bone density. Continue reading

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How to Maintain a Sharp Brain as you age – Harvard

Health Secrets of a SuperAger

Although all of us senior citizens have our ‘moments,’ recent studies have shown that we can retain our mental clarity by following some basic habits of good health.

Harvard Medical School lists a number of habits that can cut into our chances of suffering from dementia in our old age. They include staying physically active, getting enough sleep, not smoking, having good social connections, limiting alcohol to one drink a day, and eating a balanced diet low in saturated and trans fats.

In addition, they point out several health conditions that can impair cognitive skills, including diabetes, high blood pressure, sleep apnea, depression, hypothyroidism, and high LDL (bad) cholesterol. If you suffer from any of these, they recommend that you follow your doctor’s advice.

They list six strategies that Harvard offers to protect and sharpen our memory and our minds.

1. Keep learning
According to experts challenging your brain with…

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Besides vision, dry eye disease negatively affects physical and mental health – Study

Patients suffering from dry eye disease symptoms have a lower quality of life compared to those without symptoms, a new study reports. The findings showed that patients with the condition reported negative effects on visual function, their ability to carry out daily activities and their work productivity.

Dry eye disease is a common condition and a frequent reason for patients to seek medical care. It can affect people of any age but is most prevalent in women and in older people. Symptoms include irritation and redness in the eyes, blurred vision, and a sensation of grittiness or a foreign body in the eye. It has been reported that up to a third of adults over 65 years old have the condition, although the actual number is likely to be higher as there is no established diagnostic test and people with mild symptoms are less likely to report them to their doctor.

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Treatment often involves prescriptions of artificial tears, ocular lubricants and astringents, which come at a cost to the NHS; in 2014, 6.4 million items were prescribed at a cost of over £27 million.

This new study, led by the University of Southampton, set out to explore how dry eye disease affects the lives of adults in the UK through an online survey of one thousand patients with the condition and further one thousand without. Participants undertook a questionnaire from the National Eye Institute about their visual function and a EuroQol questionnaire on health-related quality of life. Those who declared that they experienced dry eye disease also answered further questions to assess the severity of their symptoms.

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Study identifies countries and states with greatest age biases

As a guy in his early 80’s working every day on making it into his ’90’s, I found it kind of disturbing that here in the States elders aren’t necessarily held in very high regard.

Elders are more respected in Japan and China and not so much in more individualistic nations like the United States and Germany, say Michigan State University researchers who conclude in a pair of studies that age bias varies among countries and even states.

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“Older adults are one of the only stigmatized groups that we all become part of some day. And that’s always struck me as interesting — that we would treat so poorly a group of people that we’re destined to become someday,” said William Chopik, assistant professor of psychology and author of the studies. “Making more equitable environments for older adults are even in younger people’s self-interests.”

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How the Aging Brain Affects Thinking

The brain controls many aspects of thinking — remembering, planning and organizing, making decisions, and much more. These cognitive abilities affect how well we do everyday tasks and whether we can live independently.

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Some changes in thinking are common as people get older. For example, older adults may:

  • Be slower to find words and recall names
  • Find they have more problems with multitasking
  • Experience mild decreases in the ability to pay attention

Aging may also bring positive cognitive changes. For example, many studies have shown that older adults have more extensive vocabularies and greater knowledge of the depth of meaning of words than younger adults. Older adults may also have learned from a lifetime of accumulated knowledge and experiences. Whether and how older adults apply this accumulated knowledge, and how the brain changes as a result, is an area of active exploration by researchers.

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Middle-aged adults with healthy heart habits may lower high blood pressure risk years later

Better heart health, as measured by the American Heart Association’s Life’s Simple 7 (LS7) scale, was associated with a significantly lower risk of developing high blood pressure (also known as hypertension) in middle-aged, Black and white adults, according to new research published in the Journal of the American Heart Association.

“High blood pressure is among the most common conditions in the U.S., and it contributes to the greatest burden of disability and largest reduction in healthy life expectancy among any disease,” said Timothy B. Plante, M.D., M.H.S., lead study author and assistant professor in the department of medicine at the Larner College of Medicine at the University of Vermont in Burlington. “Even though high blood pressure causes so much death and disability, we don’t know the root cause of it.”

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Some very simple suggestions on good health …

The National Institute on Aging offered the following infographic on living a healthy and long life. There is nothing new in it, but I think it is good to see simple rules like this that we all know and refresh them in our minds.

nia-diet-and-exercise-infographic.jpg

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Lower wealth linked with faster physical and mental aging – NIA Study

People with lower household wealth (or socioeconomic status) have a higher risk of many diseases, including heart disease, diabetes, and depression. They also have shorter lifespans. Some lifestyle factors may play a role. For example, people with lower incomes have higher rates of smoking. However, other factors—including chronic stress and reduced access to resources—also likely contribute, according to the National Institute on Aging (NIA).

elderly gentleman making silence gesture in studio

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Less is known about how socioeconomic status influences the general aging process. To look more closely at this question, Drs. Andrew Steptoe and Paola Zaninotto from University College London followed more than 5,000 adults, aged 52 and older, for 8 years beginning in 2004. The team broke the study participants into four groups based on household wealth. Continue reading

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Living environment may be key to longevity – Study

When it comes to living to the ripe old age of 100, good genes help but don’t tell the full story. Where you live has a significant impact on the likelihood that you will reach centenarian age, suggests a new study conducted by scientists at Washington State University’s Elson S. Floyd College of Medicine.

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Published in the International Journal of Environmental Research and Public Health and based on Washington State mortality data, the research team’s findings suggest that Washingtonians who live in highly walkable, mixed-age communities may be more likely to live to their 100th birthday. They also found socioeconomic status to be correlated, and an additional analysis showed that geographic clusters where the probability of reaching centenarian age is high are located in urban areas and smaller towns with higher socioeconomic status, including the Seattle area and the region around Pullman, Wash.

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Seniors share fewer memories as they tack on years

By the time people reach a certain age, they’ve accumulated enough life experience to have plenty of stories to tell about life “back in their day.”

However, a new study suggests that the older a person is, the less likely they are to share memories of their past experiences. And when they do share memories, they don’t describe them in as much detail as younger people do.

The results of the study, conducted by researchers at the University of Arizona and published in the journal Frontiers in Human Neuroscience, echo previous findings from lab-based research suggesting that memory sharing declines with age.

The UArizona study came to the conclusion in a new way: by “eavesdropping” on older adults’ conversations “in the wild.”

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Avoiding Dehydration – Tufts

As a senior, I want to stress to you that we seniors are more vulnerable to dehydration than our younger associates.

The hot summer months are upon us, but sweating in the sun is not the only factor that raises risk for dehydration. This potentially dangerous drop in body fluid affects everything from blood pressure to the brain, so knowing the causes, signs, and symptoms of dehydration—as well as how to avoid it—is critical.

Dehydration Basics: Any situation that involves either not taking in enough fluid or losing too much fluid can cause dehydration. “We don’t drink enough if fluids are unavailable, or if we lack an adequate thirst response,” says Roger Fielding, PhD, director and senior scientist at the Nutrition, Exercise Physiology, and Sarcopenia Laboratory at Tufts’ Human Nutrition Research Center on Aging. “We lose fluid through sweat, diarrhea, vomiting, or blood loss. Medications like diuretics (water pills), or medical conditions like uncontrolled diabetes, can also cause too much water to leave the body. These factors, alone or in combination, can lead to dehydration.”

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Walking: Key To Staying Active and Independent

Did you get your 10,000 steps today? Many people have adopted this daily walking goal to obtain the recommended amount of physical activity. The 10,000-steps-a-day number comes from the Japanese brand name of a pedometer manufactured in the 1960s, the “10,000 steps meter.” In the Fitbit era, counting daily steps remains appealing to many people as a source of motivation.

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In the US, adults are urged to get the equivalent of 150 minutes per week of moderate intensity exercise. Walking is a popular way to meet those recommendations, particularly in older adults or people who are relatively physically inactive.

Although 10,000 steps is a worthy challenge, aiming for more exercise than you normally get—unless you are one of the few who regularly trains for marathons or triathlons—comes with benefits. Any amount or type of physical activity adds to your daily goal. Regularly taking the stairs instead of the elevator, or parking farther away from your destination, can make a measurable improvement in your health.

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The Care and Feeding of Your Immune System – Tufts

There seems to be no limit to the promises on the Internet for foods and dietary supplements that allegedly “boost” or “support” your immune function. There’s more than a grain of scientific truth in it, and the prospect of enhancing immune function with nutrition is a busy area of research—some of it by scientists at Tufts’ Human Nutrition Research Center on Aging (HNRCA) and Friedman School of Nutrition Science and Policy.

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We know that nutrient deficiencies weaken the immune system and leave people vulnerable to illness. But if your nutrient intakes are adequate, can certain foods and nutritional supplements still improve immune function?

There is no definitive answer yet to this question—although there is reason for optimism. “I would not say it’s entirely an open question,” says Simin Nikbin Meydani, PhD, senior scientist and director of the Tufts’ HNRCA Nutritional Immunology Laboratory. “We do have promising evidence from animal studies and some human clinical trials that specific nutrients might be able to help strengthen an aging immune system. But we need additional research.”

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Responding to challenges of older adults with COVID-19

Older adults with COVID-19 who survive hospitalizations and return to their homes confront substantial health challenges and an unpredictable future. Early evidence suggests that complex and long-term physical, functional, cognitive, and emotional negative health consequences will be the norm for them. However, the trajectories of health care needs of older adults with COVID-19 in the weeks and months following hospital discharge have yet to be identified.

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In an article in the Journal of Aging and Social Policy, three researchers from the University of Pennsylvania School of Nursing (Penn Nursing) explain how the core components of the Transitional Care Model, along with early findings regarding the unique concerns of those with COVID-19, suggest a path for immediate practice and policy responses to caring for this population as they transition from the hospital back to the community.

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