Category Archives: successful aging

How did we evolve to live longer?

Eat less; move more; live longer is the mantra of this blog. Now, it seems that our bodies are taking it upon themselves to extend our life span.

Research shows a collection of small adaptations in stress activated proteins, accumulated over millennia of human history, could help to explain our increased natural defenses and longer lifespan.

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Publishing in Nature Communications, the team of collaborators from the UK, France and Finland and lead by researchers at Newcastle University, UK explain the importance of a protein called p62.

Many cells in our body, such as those which make up our brain need to last us a lifetime. To do this our cells have developed ways of protecting themselves. One way is through a process called autophagy, which literally means self-eating, where damaged components are collected together and removed from the cell.

This is very important as accumulation of damage in cells has been linked to several diseases including dementia.

Lead author, Dr Viktor Korolchuk from Newcastle University’s Institute for Ageing explains: “As we age, we accumulate damage in our cells and so it is thought that activating autophagy could help us treat older people suffering from dementia. In order to be able to do this we need to understand how we can induce this cell cleaning.”

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Filed under aging, stress, stress reduction, successful aging, Uncategorized

Some insights into weight and aging – Web MD

I love these WebMD quizzes. I thought this was a particularly germane one for us.

There are only nine questions, but I want to offer a couple of sample. You can take the quiz here.

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I only missed a couple (wheew!). Since I have been writing this blog for nearly 10 years, I expected to crush it.

Here are a couple of examples:

True or False – Thinner is better as you get older. Unlike the majority of our lives, things change as we age. The answer is, “You want to be healthy, not frail. For older adults, what matters most is how active you are and whether you can do all your everyday activities. While it’s important to stay at a healthy weight, how much of your weight ”

I thought that was an excellent insight which many people would not know.

True or False. Gaining weight is a fact of aging. This one is also not obvious. “You can keep your weight steady as you age. It does get harder, but it’s possible. Those corners you cut when you were younger (huge portions, happy hours, little to no exercise)? You can’t   But age doesn’t have to equal weight gain.”

I must admit that the statement, You can’t get away with them anymore, is, I think, no secret to any of us over 50.

Tony

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Filed under aging, aging brain, aging myths, living longer, longevity, normal weight gain, successful aging, weighing

Fitness over 50: Overcoming a sedentary lifestyle – Harvard

I remember 20 years ago when I was in the working world, I definitely lived a sedentary lifestyle. Long hours at the office, a child at home and all the aspects of family life made it difficult for me to exercise a lot. Vedging out in the evening in front of the TV proved a welcome relief from daily demands. In addition, my motivation was elsewhere. Now that I am retired that has all changed, but I understand if you may be where I was back then.

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Here I am riding with Gabi. Cycling is a super form of exercise for both mind and body.

Blame it on a job change, a chronic health issue, or simply a loss of motivation: whatever took you away from your regular exercise routine has led to a sedentary lifestyle. But don’t assume you can jump back into the same exercise regimen you followed when you were younger. “Your body has aged, and things have changed,” says Dr. Clare Safran-Norton, clinical supervisor of rehabilitation services at Harvard-affiliated Brigham and Women’s Hospital.

What’s different

Age-related physical changes aren’t always obvious. “We lose muscle mass and strength as we get older, and the muscles become less flexible and less hydrated,” says Dr. Safran-Norton. Arthritis weakens joints. And vision changes, neurological disease, joint pain, or problems inside the ear can throw off your balance. Continue reading

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Filed under aging, bicycle riding, cycling, fitness, fitness facts, men's fitness, successful aging, walking, women's fitness

Aerobic exercise may ease some Alzheimer’s symptoms

Regular readers how focused I am on the connection between exercise and the brain. I lost three family members to Alzheimer’s Disease or another form of dementia. And, I just turned 78 two weeks ago. So, I was most interested in this report on the benefits of aerobic exercise on Alzheimer’s symptoms. When you finish reading, please check out my Page – Important facts about  your brain (and exercise benefits.)

Alzheimer’s Disease is a brain disorder that destroys memory and thinking skills over time. It is the most common form of dementia in older adults. There is presently no cure for the condition, though treatment options are available. Today, some 5.3 million Americans live with Alzheimer’s Disease, and it is the sixth leading cause of death in the United States. The number of older adults who will develop AD is expected to more than triple by 2050.

Geriatrics experts have suggested that exercising can improve brain health in older adults. The World Health Organization (WHO) has recommendations for how much older adults should exercise. They suggest that older adults perform 150 minutes a week of moderate exercise (such as brisk walking), 75 minutes a week of vigorous aerobic training, or a combination of the two types. The WHO also recommends older adults perform muscle-strengthening exercises on at least two or more days a week. Continue reading

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Filed under aging, aging brain, Alzheimer's, Alzheimer's disease, brain, brain function, brain health, dementia, successful aging

Cold vs. flu symptoms – WebMD

The country appears to be under siege from the flu this year. Schools are closing in some states to protect children. The flu vaccine appears to have been formulated in a way that it is not a protective as usual. You have every reason to be concerned about your health these days. No one wants to come down with the flu. On the other hand, you might just have a cold. How do you tell the difference? WebMD offers the following infographic to help  you answer that question.

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Finally, I have found it valuable to be very careful of where I put my hands these days. You can buy antiseptic hand wipes cheaply from Amazon and your local drug store. I recommend that you buy them and use them often. Be careful where you put your hands. It is winter so you can wear gloves and use them for opening doors, wear them riding the bus or train. Those strap hangers and poles on your ride to work can be breeding ground for bacteria. 

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Tony

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Filed under aging, colds vs flu, flu deaths, flu season, flu shot, flu symptoms, preventing the flu, successful aging

Turmeric compound could boost memory and mood

I have eaten and enjoyed Indian food back in the late 1970’s when I lived in London and didn’t eat meat. Those days are long gone, but I do keep hearing good things about turmeric. Here is a nice rundown from Medical News Today on it.

Not a lover of Indian food? A new study might change your mind. Researchers have found that a compound in turmeric — the spice that gives curry its golden color — could help to improve the mood and memory of older adults.

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Turmeric has been linked to a wealth of health benefits. Last year, for example, Medical News Today reported on a study suggesting that turmeric could help to treat pancreatic cancer, while other research claims the popular spice may help to treat stroke and Alzheimer’s disease. Continue reading

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Everyday habits can bolster your memory muscles – Harvard

Regular readers know that I have had several members of my family, or both sides, suffer from dementia in general or Alzheimer’s in particular. So, being a guy in his late 70’s I am particularly sensitive to any kind of cognitive kinks that I may be experiencing. I don’t know if it is my imagination or there are simply more people coming on board the cognitive improvement movement. Herewith, Harvard Healthbeat on tips for strengthening your memory.

Your daily habits and lifestyle — what you eat and drink, whether you exercise, how stressed you are, and more — affect your mental health every bit as much as your physical health. A growing body of research indicates that regular exercise and a healthful diet can help protect your memory from aging-related decline. (my emphasis)

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Exercise

Physical fitness and mental fitness go together. People who exercise regularly tend to stay mentally sharp into their 70s, 80s, and beyond. Although the precise “dose” of exercise isn’t known, research suggests that the exercise should be moderate to vigorous and regular. Examples of moderate exercise include brisk walking, stationary bicycling, water aerobics, and competitive table tennis. Vigorous activities include jogging, high-impact aerobic dancing, square dancing, and tennis.

Exercise helps memory in several ways. It reduces the risk of developing several potentially memory-robbing conditions like high blood pressure, diabetes, and stroke. Exercise is good for the lungs, and people who have good lung function send more oxygen to their brains. There is some evidence that exercise helps build new connections between brain cells and improves communication between them. Finally, exercise has been linked to increased production of neurotrophins, substances that nourish brain cells and help protect them against damage from stroke and other injuries.

 

Here are some ways to build physical activity into your daily routine:

Walk instead of driving when possible.

Set aside time each day for exercise. For extra motivation, ask your spouse or a friend to join you.

Use the stairs instead of the elevator.

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Filed under aging, aging brain, Alzheimer's disease, Alzheimer's risk, dementia, Exercise, exercise benefits, memory, successful aging

Famous people born today – January 26

General Douglas MacArthur, Paul Newman, Angela Davis, Wayne Gretzky, Eddie Van Halen, Jules Feiffer and Ellen DeGeneres were all born on January 26.

Oh, yes, and one not so famous. It’s also my birthday. I am now 78 years old. I am happy to say that I feel great and am healthier than I was 20 years ago when I toiled in the working world.

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This is my birthday picture from last year. It’s the only one I have that’s decorated.

This is from my birthday blog post last year:

One of the main reasons I feel like I have things so together is this blog. I started writing it in March of 2010 with a partner who has since left for other pursuits. From the beginning, I discovered a focus. At first it was simply trying to keep my weight down. I learned portion control and serving size. This Italian guy was surprised to learn that a “serving” of pasta was not a 10 inch plate heaped with spaghetti noodles smothered in tomato sauce. No, a serving of pasta is about the size of a baseball. Incredibly, that was a revelation to me. But I put the information to use. I began to reduce my portions accordingly. I am not going to recount all the lessons I learned in the past nearly eight years, but if you want to get control of your weight, check out my Page – How to Lose Weight – and Keep it Off. Continue reading

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Filed under 78th birthday, aging, cholesterol, Exercise, HDL Cholesterol, LDL Cholesterol, successful aging

Cognitive Training Helps Regain a Younger-Working Brain

Relentless cognitive decline as we age is worrisome, and it is widely thought to be an unavoidable negative aspect of normal aging. Researchers at the Center for Brain Health at The University of Texas at Dallas, however, say their research could provide new hope for extending our brain function as we age.

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In a randomized clinical study involving adults age 56 to 71 that recently published in Neurobiology of Aging, researchers found that after cognitive training, participants’ brains were more energy efficient, meaning their brain did not have to work as hard to perform a task.

Dr. Michael Motes, senior research scientist at the Center for BrainHealth and one of the lead authors of the study, said, “Finding a nonpharmacological intervention that can help the aging brain to perform like a younger brain is a welcome finding that potentially advances understanding of ways to enhance brain health and longevity. It is thrilling for me as a cognitive neuroscientist, who has previously studied age-related cognitive decline, to find that cognitive training has the potential to strengthen the aging brain to function more like a younger brain.” Continue reading

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I’m so old that …

Regular readers know that I am an old guy. I will celebrate my 78th birthday a week from today. So, I thought for a change from my weekly fitness funnies, I would share some “I’m so old …” humor.

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Tony

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Filed under aging, aging humor, aging myths, successful aging

Why older men should do more housework – Study

As an older guy, I turn 78 in less than two weeks, I am interested in my health and certainly my longevity. So, the subject of older men doing more housework caught my attention. Also, housework does not rank high on my list of fun stuff to do.

The following is what Medical News Today reported:

According to a new study, it seems that elderly adults are stuck in a time when housework was the woman’s job. Researchers have found that every day, older women spend an average of 2 hours more doing household chores than men.

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But it’s not all bad. Older men and women who engage in more housework might have better health. Though if women get too much or too little sleep, the health benefits of housework diminish.

The new study — which was recently published in the journal BMC Public Health — was led by Nicholas Adjei and Tilman Brand, of the University of Bremen in Germany.

The research was designed to get a better idea of how adults spend their time in later life, and how certain day-to-day activities impact their health.

“The percentage of those aged 65 years and above,” explains study co-leader Adjei, “is increasing globally due to higher life expectancy. It is important to understand how older adults spend their time in these later years and the possible positive and negative implications for their health.” Continue reading

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Exercise may reverse heart effects of middle-aged couch potatoes – Study

Eat less; move more; live longer. The mantra persists just as we do if we follow it. An American Heart Association study reports that exercise (moving more) can rejuvenate us even if we have lived a sedentary life in middle age.

Highlights:

Two years of exercise training during middle age may reduce or reverse the cardiac consequences of a sedentary lifestyle.

Two years of exercise training may be an effective lifestyle modification for rejuvenating aging hearts and reducing the risk of heart failure.

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Middle-aged couch potatoes may reduce or reverse the risk of heart failure associated with years of sitting if they participate in two years of regular aerobic exercise training, according to a new study in the American Heart Association’s journal Circulation.

Study participants who adhered to the aerobic exercise regimen had significant improvements in how their body used oxygen and had decreased cardiac stiffness after two years, both markers of a healthier heart. Aerobic exercises are sustained activities, such as walking, swimming, running, biking and others that strengthen the heart and other muscles and help the body use oxygen effectively.

“The key to a healthier heart in middle age is the right dose of exercise, at the right time in life,” said study author Benjamin D. Levine, M.D., lead author of the study and the founder and director of the Institute for Exercise and Environmental Medicine, a joint program between Texas Health Resources and UT Southwestern Medical Center Dallas, Texas. Continue reading

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Filed under aging, American Heart Association, cardio exercise, Exercise, exercise benefits, heart rate, sedentary lifestyle, successful aging

Exercise can reverse damage from heart aging – Study

Eat less; move more; live longer. Simple acts with profound effects. And, according to the latest study, don’t wait till you are old to start.

Exercise can reverse damage to sedentary, aging hearts and help prevent risk of future heart failure – if it’s enough exercise, and if it’s begun in time, according to a new study by cardiologists at UT Southwestern and Texas Health Resources.

Group of older mature people lifting weights in the gym

Group of older mature people lifting weights in the gym

To reap the most benefit, the exercise regimen should begin by late middle age (before age 65), when the heart apparently retains some plasticity and ability to remodel itself, according to the findings by researchers at the Institute for Exercise and Environmental Medicine (IEEM), which is a collaboration between UT Southwestern Medical Center and Texas Health Presbyterian Hospital Dallas.

And the exercise needs to be performed four to five times a week. Two to three times a week was not enough, the researchers found in an earlier study. Continue reading

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6 Ways to a better memory – Infographic

When I was in the working world, my memory was constantly being tested. Now that I am retired my memory concerns have morphed. Being a senior citizen, I feel more aware of and am more concerned about my memory for non-professional, but very personal, reasons. I have suffered from senior moments ever since I was in my fifties. I hope that is all they are and not a prelude to any serious cognitive situations. I thought this little infographic on building up your memory might be useful to you no matter what your age is.

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Filed under aging, aging brain, cognition, cognitive decline, memory, successful aging, working memory

Short-term exercise = Big-time brain boost – Study

Herewith more good news on the connection between exercise and mental capacity. Eat less; move more; live longer – and maybe think better.

A 10-minute, one-time burst of exercise can measurably boost your brain power, at least temporarily, researchers at Western University in London, Canada, have found.

While other studies have showed brain-health benefits after 20-minutes of a single-bout of exercise, or following commitment to a long-term (24-week) exercise program, this research suggests even 10 minutes of aerobic activity can prime the parts of the brain that help us problem-solve and focus.

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“Some people can’t commit to a long-term exercise regime because of time or physical capacity,” said Kinesiology Prof. Matthew Heath, who is also a supervisor in the Graduate Program in Neuroscience and, with master’s student Ashna Samani, conducted the study. “This shows that people can cycle or walk briskly for a short duration, even once, and find immediate benefits.” Continue reading

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German seniors show vitamin deficiencies – Study

This study of German seniors demonstrates once again the value of a good diet. The fact that many were inactive and frail seems also to suggest that we continue to need to move and exercise as we age, perhaps more than when we are  younger. Eat less, move more, live longer.

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Young woman holding her neck and talking with female doctor.

One in two persons aged 65 and above has suboptimal levels of vitamin D in the blood. This is the conclusion of an investigation conducted by researchers at the Helmholtz Zentrum München, as part of the population-based KORA-Age study in the region of Augsburg. Moreover, as the authors of the study report in the peer-reviewed journal ‘Nutrients,’ one in four older adults has suboptimal vitamin B12 levels.

Since more than 30 years, the KORA Cooperative Health Research platform has been examining the health of thousands of people living in the greater Augsburg area in Southern Germany. The aim of the study is to understand the impact of environmental factors, lifestyle factors and genes on health. “In this context, we were also interested in examining the micronutrient status of older adults, including vitamins” explains study leader Dr. Barbara Thorand of the Institute of Epidemiology (EPI), Helmholtz Zentrum München. “So far, in Germany, research data on this topic has been relatively thin on the ground.”

Overall, the scientists examined blood samples of 1,079 older adults, aged 65 to 93 years from the KORA study*. Their analysis focused on levels of four micronutrients: vitamin D, folate, vitamin B12 and iron.

“The results are very clear,” explains first author Romy Conzade. “Fifty-two percent of the examined older adults had vitamin D levels below 50 nmol/L and thus had a suboptimal vitamin D status.” The scientists also observed shortages with regard to some of the other micronutrients. Notably, 27 percent of older adults had vitamin B12 levels below the cut-off. Moreover, in 11 percent of older adults, iron levels were too low, and almost nine percent did not have enough folate in their blood.

EPI director Professor Annette Peters puts the data into context: “By means of blood analyses, the current study has confirmed the critical results of the last German National Nutrition Survey (NVS II)**, which revealed an insufficient intake of micronutrients from foods. This is a highly relevant issue, particularly in light of our growing aging population.”

Are dietary supplements the way forward?

The majority of older adults with suboptimal vitamin levels had in common that they were very old, physically inactive or frail. Special attention should, therefore, be paid to these groups with a higher risk for micronutrient deficiencies, explain the researchers.

“Our study also shows that regular intake of vitamin-containing supplements goes along with improved levels of the respective vitamins,” says Barbara Thorand. “However, vitamin-containing supplements are not a universal remedy, and particularly older people should watch out for maintaining a healthy and nutritious diet.”

In this context, the authors say their next objective is to continue investigating the metabolic pathways that link supplement intake, micronutrient status and disease states.

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Filed under aging, aging brain, senior woman, senior women, seniors, successful aging, vitamin depletion, Vitamin sources, vitamins