One of the most fascinating parts of healthy aging for me comes in the form of brain-age. After so many years of observing the generations above me, I often wonder how the 99 year old only misses what she can't hear when the 72 year old struggles to stay on track within the conversation. I clearly remember, while working in a local nursing home, a man and his mother, both residents as a result of dementia. Yes, genetics plays a significant role. But, so does environment and the choices we make along the journey.
What can we do now to protect ourselves later?
It all keeps coming back to the same stuff... when are we going to learn? Well, anytime, actually, because the aged brain is still a learning-capable machine! Here are some research-based perspectives on your aging brain.
Rest: Research continues to point toward regular sleeping patterns (of 8 hours) to protect against age-related chronic illness that may include memory loss.
Exercise: Even a simple brisk walking program three times a week can improve age-related decline in cognition.
Keep your blood pressure under control: Studies show that hypertension accelerates the normal age-related brain shrinkage and thus loss of mental abilities.
Stop the stress: I know you know this - cortisol is not your friend! More important than its role in belly fat - in large amounts, cortisol wears away neurons in the hippocampus. The hippocampus is the area of your brain often associated with memory and disorientation problems as in Alzheimer's Disease.
Watch your diet: Red meat is loaded with fats - saturated, trans and cholesterol that clog your arteries and limit the blood flow that can get to your brain. This is a sure-fire way to increase your risk for decreased brain function and specifically for Alzheimer's Diesase. On the other hand, people who get vitamin E from their diets have a 70% less chance of getting Alzheimer's at an early age. Make your foods work for you. The brain uses 20-30% of the calories you consume each day and has been called the major energy consumer in your body. Put the right fuel in to get the right outcome.
And, to keep getting that outcome for years to come, keep your brain young and healthy and always challenged. I'm sure these suggestions sound familiar. I'm hoping that by re-reading them, it may jog your memory... if not, you could try a healthy dose of one of the above!
Monday, April 25, 2011
Tuesday, April 12, 2011
Aging Knees - are they older than you are?
Knee pain is a common, plaguing factor that presents as a significant barrier to healthy aging. Even if the body feels 25, the knees may be twice that or more. And the worst part - you may not even realize it they're ahead of you! Don't let your knees stand in your way.
In my practice, knee pain varies from the teenager with Osgood-Schlatter to the active older adult after total knee replacement. None of it's fun and all of it is limiting. So, with the notion to stay away from limitations and toward the fun - I've complied this list of knee saving ideas to help promote healthy aging.
#1 - Check your stance. Distribute your weight equally on each side. In standing, you should avoid the "jutting out hip" posture. I bet you know just what I mean....
#2 - Shoes. Make sure that your shoes serve two purposes. First, that they give you some element of cushion/protection/shock absorption. Worn out shoes are not helping your case. Second, that they allow you a normal posture. Specifically, if you are wearing heels every day, the change in your posture will contribute to a quicker rate of deterioration of your knees. If you have faulty foot mechanics or leg structure (bowed knees or "knocked" knees), consider an evaluation for best footwear. Combining cushion/protection/shock absorption and normal posture - if you've read some of the recent research on minimalist running shoes, (read Justin's post at http://rootsofmyhealth.blogspot.com/2011_03_01_archive.html for a great synopsis) you know that heel height in day to day work or even in running may not be what nature intended.
#3 - Body weight. If your BMI is over 24-25, you may be wearing out your knees faster than you'd like. Consider that a 1 pound increase in body weight translates into an increase of 3 pounds of pressure in walking and 10 pounds of pressure in running.
#4 -Keep your quads strong. Those muscles on the front of your thigh are your shield and armor! Keeping them strong encourages the knee cap to glide in the groove it's supposed to, and not try to make it's own groove!
#5 - Cross train. Repetitive stress injuries are not to be underestimated. For me, this is a hard pill to swallow. I enjoy running. It's no secret, I've blogged about it before - it is absolutely my exercise of choice. However, I am not naive enough to believe "it won't happen to me." So, cross training is built into my training plan. Swimming (a non-weight bearing option) is my next favorite.
So, as I tend toward a posture more like nature intended, gradually move into a running shoe with less heel height, and keep my quads strong through my training program, I wonder why nature won't cooperate and bring out the sunny skies so I can swim! Maybe Mother Nature wants me to better relate to all those knee patients I've put to the test. (Sorry guys, it's part of the job!)
In my practice, knee pain varies from the teenager with Osgood-Schlatter to the active older adult after total knee replacement. None of it's fun and all of it is limiting. So, with the notion to stay away from limitations and toward the fun - I've complied this list of knee saving ideas to help promote healthy aging.
#1 - Check your stance. Distribute your weight equally on each side. In standing, you should avoid the "jutting out hip" posture. I bet you know just what I mean....
#2 - Shoes. Make sure that your shoes serve two purposes. First, that they give you some element of cushion/protection/shock absorption. Worn out shoes are not helping your case. Second, that they allow you a normal posture. Specifically, if you are wearing heels every day, the change in your posture will contribute to a quicker rate of deterioration of your knees. If you have faulty foot mechanics or leg structure (bowed knees or "knocked" knees), consider an evaluation for best footwear. Combining cushion/protection/shock absorption and normal posture - if you've read some of the recent research on minimalist running shoes, (read Justin's post at http://rootsofmyhealth.blogspot.com/2011_03_01_archive.html for a great synopsis) you know that heel height in day to day work or even in running may not be what nature intended.
#3 - Body weight. If your BMI is over 24-25, you may be wearing out your knees faster than you'd like. Consider that a 1 pound increase in body weight translates into an increase of 3 pounds of pressure in walking and 10 pounds of pressure in running.
#4 -Keep your quads strong. Those muscles on the front of your thigh are your shield and armor! Keeping them strong encourages the knee cap to glide in the groove it's supposed to, and not try to make it's own groove!
#5 - Cross train. Repetitive stress injuries are not to be underestimated. For me, this is a hard pill to swallow. I enjoy running. It's no secret, I've blogged about it before - it is absolutely my exercise of choice. However, I am not naive enough to believe "it won't happen to me." So, cross training is built into my training plan. Swimming (a non-weight bearing option) is my next favorite.
So, as I tend toward a posture more like nature intended, gradually move into a running shoe with less heel height, and keep my quads strong through my training program, I wonder why nature won't cooperate and bring out the sunny skies so I can swim! Maybe Mother Nature wants me to better relate to all those knee patients I've put to the test. (Sorry guys, it's part of the job!)
Tuesday, April 5, 2011
Sound Mind, Sound Body
Sound mind, sound body, right? Isn't that what healthy aging is all about?
This phrase is so familiar to promoters of martial arts and yoga; mindful methods that help us focus through a deeper attention and body control. Those of us that aren't active in these exercise forms can take a cue from their teachings.
Meditation, though a different approach, facilitates a sound mind and body through a deeper "connection" to the subconscious. I have tried many times and failed miserably in the meditation realm. Truly, this must be a case of practice makes perfect (or at least better!). The first few times I tried to meditate, I quickly drifted off to sleep and before I knew it, the alarm was sounding. Other times, my mind wandered to all of the unfinished business I had on my plate and had me worked up enough to get up and get back to work. Hmm, I must be doing something wrong.
Prayer, a form of meditative worship, was a much easier way for me to quietly connect. I like the idea of focusing my thoughts, filtering out noise and distractions, and paying attention to how I'm physically feeling at the moment. I found that my thoughts were more cohesive and more productive when I was in a prayerful state because the peace I felt while "talking" to God was the antithesis of chaos and distraction. Worries turned into simple comments, no emotion. Emotion turned into trust. Trust took me out of the physical and into the subconscious and that gave me a sense of control.
In my healthy-aging pursuit, though I don't believe there to be a fountain of youth, I do believe that every time we can truly be "in the moment", we are not missing the moment. This is a quality of life measure. And, when we can connect on a deeper level we get less caught up in the day to day distractions. For me this "centering" put me in the moment.
It's proven time and time again that optimal wellness has a spiritual component. Those who are connected to a higher-level being have stronger unity of the other dimensions of wellness (social, physical, emotional, environmental, intellectual...). Spiritual people have a sense of meaning and direction in life and report a greater sense of fulfillment. So take my word for it or try it yourself. Find a method that helps you get "in the moment" or "centered". Connect to a higher being or just "connect" your mind and body. If you're looking for healthy aging, this is a critical piece.
This phrase is so familiar to promoters of martial arts and yoga; mindful methods that help us focus through a deeper attention and body control. Those of us that aren't active in these exercise forms can take a cue from their teachings.
Meditation, though a different approach, facilitates a sound mind and body through a deeper "connection" to the subconscious. I have tried many times and failed miserably in the meditation realm. Truly, this must be a case of practice makes perfect (or at least better!). The first few times I tried to meditate, I quickly drifted off to sleep and before I knew it, the alarm was sounding. Other times, my mind wandered to all of the unfinished business I had on my plate and had me worked up enough to get up and get back to work. Hmm, I must be doing something wrong.
Prayer, a form of meditative worship, was a much easier way for me to quietly connect. I like the idea of focusing my thoughts, filtering out noise and distractions, and paying attention to how I'm physically feeling at the moment. I found that my thoughts were more cohesive and more productive when I was in a prayerful state because the peace I felt while "talking" to God was the antithesis of chaos and distraction. Worries turned into simple comments, no emotion. Emotion turned into trust. Trust took me out of the physical and into the subconscious and that gave me a sense of control.
In my healthy-aging pursuit, though I don't believe there to be a fountain of youth, I do believe that every time we can truly be "in the moment", we are not missing the moment. This is a quality of life measure. And, when we can connect on a deeper level we get less caught up in the day to day distractions. For me this "centering" put me in the moment.
It's proven time and time again that optimal wellness has a spiritual component. Those who are connected to a higher-level being have stronger unity of the other dimensions of wellness (social, physical, emotional, environmental, intellectual...). Spiritual people have a sense of meaning and direction in life and report a greater sense of fulfillment. So take my word for it or try it yourself. Find a method that helps you get "in the moment" or "centered". Connect to a higher being or just "connect" your mind and body. If you're looking for healthy aging, this is a critical piece.
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