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Aging Well
Riding the crest of the first wave of baby boomers, I find
that my latest interests and concerns will soon become the
focus of many others. So my current preoccupation with
maintaining my health well into the retirement years is
likely to resonate for a growing number of people. It's not
that I'm afraid of dying, I don't think I am, but I dread
getting older and being sick, miserable, or a burden to
others.
The "Serenity Prayer" offers a practical approach
to this problem: "God, grant me the serenity to accept
the things I cannot change, the courage to change the things
I can, and the wisdom to know the difference." So what
do we have to accept and what can we change if we want to
increase our chances of enjoying life while growing old?
Common health problems
The big ones are cardiovascular disease including heart
attack and stroke, osteoporosis and fractures, dementia,
depression, and some cancers. The greatest single
influencing factor for healthy longevity is genetics, and
we're pretty much stuck with the hand we've been dealt. But
by making a few simple lifestyle modifications, we can
significantly reduce some risks for most of these
conditions.
Dr. Bradley Willcox, in his book on longevity, reports on
the residents of Okinawa who are more likely to live 100
years and less likely to experience cardiovascular disease,
cancer, and mental deterioration than North Americans. This
research suggests that balancing a low fat diet, exercise,
and stress reduction through meditation and spiritual
activity seems to slow the aging process.
People are bio-psycho-social organisms. Our needs are not
only physical, biochemical, and nutritional, but also social
and spiritual. If we neglect our social, spiritual, and
psychological needs we harm the physical organism. By
changing how and what we think, through talking therapy,
such as cognitive therapy, we can bring about demonstrable
changes in the biochemistry of our brains - elevating
serotonin levels and decreasing depression. By exercising we
reduce the risk heart disease and stroke through altering
levels of serum cholesterol and developing collateral
coronary circulation while increasing brain levels of
essential neurotransmitters. By continuing to use and
challenge our brains, the functions and probably the
corresponding structures of this most important organ are
preserved. Participation in support groups has been shown to
increase both quality and quantity of life in people with
terminal illnesses. Dr. Randolph Byrd, in a randomized,
prospective study on the effect of prayer on coronary care
unit patients, reported a significant positive health
effect.
A cookbook for healthy retirement
Exercise
Although 30 minutes exercise 3 or 4 times per week is
optimal, recent studies have shown that women who walk as
little as an hour per week cut the risk of heart disease in
half. Whether exercise can replace bone lost to osteoporosis
is controversial; however, it does reduce the rate of bone
loss and associated risk of fractures while making you feel
better.
Nutrition and weight
We are meant to be grazers and not gorgers. Eat small,
frequent meals with lots of fruit and vegetables. Omega-3
fatty acids found in fish and fish oil, and flavenoids,
found in many fruits and vegetables, fight atherosclerotic
heart disease and cancer. As our metabolic needs decrease
with age, it is important to reduce intake of calories, even
if our appetites lie to us about our needs. Choose more soup
and less dessert. It's easier to stay slim than to lose
weight, so start today with the goal of no further weight
gain.
Social
Work on developing and maintaining at least one emotionally
intimate relationship. Join a group or an athletic club.
Build a relationship with a mentor, someone you admire and
whom you can trust enough to share your plans and worries.
Read or listen to something funny, tell a funny story and
set a goal of one good belly laugh every day. From your
valuable store of wisdom and experience, start volunteering
your services in the community.
Prayer and meditation
Learn how to sit in a pleasant, quiet spot, breathe deeply
and don't think, just be. If you haven't yet begun to solve
the mystery of your place in the universe, talk to people
and read about God. Once you decide where you fit, find the
group of people with similar beliefs so you may learn and
share your ideas with them. Discover the value of prayer for
you. Try to live according to your values.
Stress
Although a certain amount is essential, prolonged and
unrelieved stress can be fatal. Balance is everything. Work
out your "pie of life" giving all things important
to you a proportionate piece, then modify your activities
and time accordingly. Stay engaged in new learning.
Other
The best single investment a person can make in their health
is to quit smoking. Within 24 hours of stopping there is a
significant decrease in cardiovascular risk, and many more
health benefits follow with time. Next time you see your
doctor have your blood pressure, cholesterol, and
triglycerides checked; discuss prostate, breast, and bowel
cancer screening; and ask about aspirin for heart disease
prevention. If you drink alcohol, careful moderation is
essential, staying under 3 drinks on any one day and no more
than 12 drinks per week.
It sounds like a lot of work, but here's the secret: if you
gradually work all of these things into your life, the
dividends are huge and immediate. You will have more energy,
more joy, and more healthy time to enjoy those precious
senior years.
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