If you would like more detail on items above, please check out the following posts:
Certainly one of the best concepts I have learned in producing this blog is that the brain benefits from exercise. It is the first item on the infographic above – Stay Active. I have written a Page on it – Important facts about your brain (and exercise benefits.)
Regarding the “Don’t be Salty” entry, it is important to keep in mind that most of the damaging salt we consume comes in the form of processed foods. Pay attention to the salt/sodium content in the foods you consume.
Stress damages us in many ways. I have written about it numerous times. You can search S T R E S S in the tags for more. One of the best posts on it is: Super tools for handling stress that I wrote in 2011. Check it out.
Last, but not least, ‘Be happy.’ I have covered the benefits of happiness in lots of posts. I think my Page – Positive psychology – What’s it all about? will also prove valuable information.
Really good information in this.
To read more on lining your head up straight, check out my Page – Positive psychology – What’s it all about?
Our Better Health
You probably know that exercise and diet are important when it comes to aging well. But there is something else you control that can help you along: a positive attitude.
Research shows more and more that your approach to life may be just as important in making your “golden years” your best years.
Aging: It’s in Your Mind
Growing older brings with it some natural changes (think those creaky knees). But folks who see good years ahead and who don’t accept stereotypes about aging — such as you’re less useful — may actually live longer.
And there’s science to back that up.
One study found that thinking positively about getting older can extend lifespan by 7.5 years. And that’s after accounting for things such as gender, wealth, and overall health. Some 660 women and men in Ohio joined this study, and they were monitored for more than 20 years.
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I am all for living a long and healthy life and this blog is filled with suggestions on achieving that. But, besides having a functional brain and body in our senior years, we also want to be happy about it. Harvard has studied a group of men and boys over the past 78 years in what is one of the longest studies of adult life ever done.
“The Harvard Study of Adult Development has tracked the lives of 724 men from the time they were teenagers into old age — 268 Harvard College sophomores, and 456 boys from Boston’s inner city.”
Here are five of the big lessons they learned about what contributes to a good life.
Lesson 1: Happy childhoods matter
Having warm relationships with parents in childhood predicts that you will have warmer and more secure relationships with those closest to you in adulthood. We found that warm childhoods reached across decades to predict more secure relationships with spouses at age 80. A close relationship with at least one sibling in childhood predicts that people are less likely to become depressed by age 50. And warmer childhood relationships predict better physical health in adulthood all the way into old age. Continue reading
As a senior citizen, I am aware of the aging process going on in both my body and my brain. I exercise to help preserve both. Here are some super suggestions from Harvard HEALTHbeat on bolstering the memory aspect of your brain.
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. Continue reading
I have posted several times on the danger of a big waistline. Check out my Page – How dangerous is a big belly? for more details. Now comes a fresh new study from down under on it.
People with a normal Body Mass Index (BMI) who carry their weight around the middle are at the highest risk of death from any cause and cardiovascular causes compared to those who are obese according to BMI but carry their weight elsewhere, a new study co-led by University of Sydney researchers shows.
Published this week in the Annals of Internal Medicine, the study shows that normal weight people who carry fat around the middle of their body are 22 per cent more likely to die from any cause and a 25 per cent higher risk for death from cardiovascular causes compared to those who are classified as normal weight without carrying fat centrally.
The University of Sydney’s Associate Professor Emmanuel Stamatakis from the Charles Perkins Centre and School of Public Health co-led the research and says the study shows that diagnosis of obesity cannot solely rely on a person’s BMI.
Eat less; move more; live longer is the mantra of this blog. Of course the most important element in living longer is having a fully functioning brain. The BBC just filed a wonderful story supporting that outcome.
Doing moderate exercise several times a week is the best way to keep the mind sharp if you’re over 50, research suggests.
Thinking and memory skills were most improved when people exercised the heart and muscles on a regular basis, a review of 39 studies found.
This remained true in those who already showed signs of cognitive decline.
Taking up exercise at any age was worthwhile for the mind and body, the Australian researchers said.
Exercises such as T’ai Chi were recommended for people over the age of 50 who couldn’t manage other more challenging forms of exercise, the study in the British Journal of Sports Medicine said.
Eat less; move more; live longer remains the mantra of this blog. So, I was thrilled to read this latest from the Mayo Clinic on High Intensity Interval Training (HIIT).
Everyone knows that exercise is good for you, but what type of training helps most, especially when you’re older – say over 65? A Mayo Clinic study says it’s high-intensity aerobic exercise, which can reverse some cellular aspects of aging. The findings appear in Cell Metabolism.
Mayo researchers compared high-intensity interval training, resistance training and combined training. All training types improved lean body mass and insulin sensitivity, but only high-intensity and combined training improved aerobic capacity and mitochondrial function for skeletal muscle. Decline in mitochondrial content and function are common in older adults. Continue reading
I would like to thank reader, Garry, for tipping me off to this study on Parkinson’s disease and exercise.
From an analysis of more than 3,400 patients with Parkinson’s disease, researchers found that those who engaged in a minimum of 150 minutes of physical activity a week experienced much slower declines in health-related quality of life (HRQL) and mobility over 2 years, compared with patients who exercised less than 150 minutes weekly.
Note: This recommendation exactly equals that of the U.S. Dept of Health and Human Services. Which states: Adults 18 to 64 should get:
2.5 hours/wk of moderate intensity exercise.
OR 1.25 hours a week of vigorous aerobic physical activity
Or Some combination of the above – equivalent episodes of at least 10 minutes spread throughout the week. Continue reading
At the risk or appearing like I am selling out on my idea of protecting my brain by exercising regularly, I would like to suggest this fun pastime as an additional line of defense against cognitive impairment.
I wrote this for another blog I write occasionally and thought it would be of interest to you. I know a lot of folks are doing adult coloring books these days for relaxation. I thought these puzzles would be a nice step up that could be more challenging to the imagination.
I ran across these at an art fair years ago. They are wonderful brightly colored shapes that you get to remake into various geometric visions. You can see more at the website of Kadon Enterprises, Inc. Kadon says that the creation of tiling patterns is an ancient and still very popular art form and recreation. “In quilting designs, floor tiles and wallpaper patterns, we find geometric shapes that fit together in attractive, usually symmetrical arrangements.”
There is a wonderful brochure that comes with each puzzle that explains some of the relationships between the angles and gets into the math of it.
Although I have only pictured two, I hope you can see how multi-faceted this is. I spend many happy hours exploring this and many of their other puzzles.
I used these two shots so you could see the simplest variation. The tiles are acrylic and fit into place perfectly.
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Just two days ago I posted on older men being at risk of osteoporosis. “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.
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
What we put into our system counts a lot toward our daily health and ultimate longevity. So, I thought this study on increasing seniors drinking was relevant.
Most older Americans drink alcohol. Given that this segment of the population is projected to almost double by 2050, reaching 112 million, in the future, there will likely be many more older drinkers in the United States than currently. Importantly, older individuals are more sensitive to alcohol’s effects than their younger counterparts, and are also more likely to take prescription medications that can interact negatively with alcohol, potentially leading to falls and other injuries. This study examined trends in drinking status among U.S. adults 60 years of age and older.
Researchers analyzed data from the 1997-2014 National Health Interview Surveys: 65,303 respondents 60 years of age and older (31,803 men, 33,500 women) were current drinkers; 6,570 men and 1,737 women were binge drinkers. Analysis of respondents by sex, age group, and birth cohort showed differing trends over time. Continue reading
Because three out of four cases of osteoporosis are women, most people consider it a women’s disease, especially men. However, 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.
Here’s what Harvard Health Publications has to say:
Don’t think men need to worry about osteoporosis? Think again. In fact, about one in four men older than 50 will break a bone due to osteoporosis during their lifetime, according to the National Osteoporosis Foundation.
How can men protect themselves and lower their risk of osteoporosis? Here are some strategies: Continue reading
Because arthritis sufferers experience pain when they move, many conclude that not moving is healthier because it doesn’t hurt. Unfortunately, that is one instance where listening to your body is not the best course of action. I hope the following information will alter that conclusion.
First, some startling statistics on arthritis from Ashley Boynes.
Some 50 million Americans have doctor-diagnosed arthritis. That’s 22 per cent of the population, more than 1-in-5 adults!
Arthritis costs the US economy $128 BILLION per year.
Sad statistic – 31 per cent of US 18-64 year olds with arthritis either can’t work, or report work limitations.
Arthritis is the number one MOST COMMON disability.
Some 32 percent of veterans surveyed in 36 States had been diagnosed with arthritis, compared with 22 percent of non-veterans, representing a 50 per cent increased risk for arthritis for veterans.
More than 1,000,000 joints will be replaced this year alone.
To answer the question about suitability of exercising with arthritis, I recently attended a Northwestern Memorial Hospital Healthy Transitions presentation on Arthritis and Exercise.
I turned 77 in January and while I generally enjoy what I consider to be robust good health, I nonetheless occupy an old and aging body. Sometimes I miss stuff people say, particularly when there is background noise.
“Could you repeat that?” The reason you may have to say something twice when talking to older family members may not be because of their hearing. Researchers at the University of Maryland (UMD) have determined that something is going on in the brains of typical older adults that causes them to struggle to follow speech amidst background noise, even when their hearing would be considered normal on a clinical assessment.
In an interdisciplinary study published by the Journal of Neurophysiology, researchers Samira Anderson, Jonathan Z. Simon, and Alessandro Presacco found that adults aged 61–73 with normal hearing scored significantly worse on speech understanding in noisy environments than adults aged 18–30 with normal hearing. The researchers are all associated with the UMD’s Brain and Behavior Initiative. Continue reading
I think sleep may be the most under-appreciated aspect of living a healthy life. Diet and exercise and well-known if not often followed, but sleep is often thought of as an intrusion in our busy lives. I know that back when I was in the working world, I certainly thought of it that way.
Scientific data suggests that all animals probably do sleep—including the most unexpected creatures, such as fish, birds, worms, and flies. Sara Aton, University of Michigan ssistant professor in the Department of Molecular, Cellular, and Developmental Biology, can attest to dozing cats, mice, and even cuttlefish, all of which she’s studied as they snoozed. She marvels that biologists once thought bugs and birds and worms never slept.
“I think there’s this pervasive misconception that your brain is just turning off when you go to sleep, because there’s no obvious output. Outside of a coma, you can’t think of a less interesting behavior to study than sleep, right?” Aton says. “Sleep is something that, as humans, we spend a third of our life doing. And yet biologists and the neuroscience community didn’t have a lot of interest in it.” (my emphasis)
But now that we know better, new questions arise: Do animals all rest for the same reasons?
After studying sleep for the past decade, Aton is convinced that it matters—a lot. “I’m much more protective of, for example, my son’s sleep than I would have been had I not been in this field,” she says.
Eat less; move more; live longer is the mantra of this blog. I am always thrilled to run across studies that underscore those concepts. This one adds nutritional supplementation for additional benefits.
A study of the combined effect of exercise and nutrition intervention on muscle mass and function in seniors finds that exercise has a positive impact, with some possible additive effect of dietary supplementation.
Although sarcopenia, progressive muscle loss, is a natural part of aging, it is generally identified when muscle mass and muscle function falls below defined thresholds. Sarcopenia’s impact can be enormous as it affects mobility, balance, risk of falls and fractures, and overall ability to perform tasks of daily living. Given the aging of populations worldwide, public health and clinical recommendations to prevent and manage sarcopenia are urgently needed.
The new systematic review ‘Nutrition and Physical Activity in the Prevention and Treatment of Sarcopenia’  summarizes the results of randomized controlled trials (RCTs) assessing the effect of interventions combining physical activity and dietary supplements on muscle mass and muscle function in subjects aged 60 years and older. Continue reading