{"id":14086,"date":"2023-09-01T18:47:53","date_gmt":"2023-09-01T18:47:53","guid":{"rendered":"https:\/\/healthyaging.net\/magazine\/?p=14086"},"modified":"2023-09-11T14:22:56","modified_gmt":"2023-09-11T14:22:56","slug":"the-gift-of-aging","status":"publish","type":"post","link":"https:\/\/healthyaging.net\/magazine\/fall-2023\/the-gift-of-aging\/","title":{"rendered":"The Gift of Aging"},"content":{"rendered":"

By Marcy Cottrell Houle, MS and Elizabeth Eckstrom, MD, MPH<\/p><\/p>\n

D<\/span>id you know that by practicing a healthy lifestyle from a young age, you can reduce your risk of developing dementia by at least 30%?<\/p>\n

Or that by having a positive attitude toward aging and your own future older self, you can add 7.5 years to your life expectancy?<\/p>\n

The journey to a healthy lifestyle should start in our 20\u2019s, 30\u2019s, 40\u2019s, and 50\u2019s, and can give us a great advantage when we reach our 60\u2019s, 70\u2019s, and 80\u2019s \u2026 and all the way into our 100s!<\/p>\n

What are some of the standouts that scientists are discovering to help us age more successfully?<\/p>\n

Here are several ideas that can give us all hope, along with strategies to make our aging one of meaning, purpose, and joy.<\/p>\n

Good News About Our Brains<\/h3>\n

Getting dementia, of which Alzheimer’s Disease is the most common type, is a major worry for many people when they think about aging. It\u2019s true: there is no cure for dementia yet, though scientists are making promising strides in this area.<\/p>\n

But just as a lower percentage of people are getting heart disease as they age than say, 30 years ago, so too are fewer people developing dementia. So the healthy habits people are adopting to protect their hearts are also protecting their brains.<\/p>\n

Employing healthy habits at age 50 reduces our risk of dementia for at least 24 years! If you are already in your 60\u2019s, 70\u2019s, and 80\u2019s, it is not too late. Making changes at any age will help reduce one\u2019s risk of getting dementia.<\/p>\n

The following top ten lifestyle strategies are essential to keep a high-functioning brain:<\/p>\n

    \n
  1. Exercise is one of the most important things we can do. This should be a combination of aerobic exercise like brisk walking or biking, plus strength training like weight lifting or yoga, plus balance training like tai chi.<\/li>\n
  2. Follow the Mediterranean Diet: concentrate on eating fruits and vegetables, plant-based proteins like whole grains, lentils, and nuts, healthy fats like olive oil and avocadoes, and avoiding red meat, animal-based fats like cheese and butter, and limiting alcohol to no more than 3-7 drinks per week.<\/li>\n
  3. Participate in cognitive training\/stimulation. Learn something new every day! Learning a new language or tango dancing are great choices.<\/li>\n
  4. Engage in creative pursuits. Painting, theatre, music, gardening and many other creative outlets are great for the brain.<\/li>\n
  5. Sleep. Our brains need it- ideally at least 7 hours per night. But don\u2019t use sleeping pills to get good sleep- they hasten development of dementia.<\/li>\n
  6. Watch medications! Medications are a major cause of cognitive decline.<\/li>\n
  7. Remember: It\u2019s never too late to go back to school.<\/li>\n
  8. Be aware of hearing loss. If you need them, make sure to wear hearing aids.<\/li>\n
  9. Watch your overall health. It matters!<\/li>\n
  10. And importantly, avoid social isolation. It can lead to dementia and mortality. Older adults who experience social isolation are at as high risk of dying as those who smoke 15 cigarettes daily or drink more than 6 alcoholic drinks per day.<\/li>\n<\/ol>\n

    Good News About Our Hearts<\/h3>\n

    Recent studies show that as much as 70% of cardiovascular disease can be prevented or delayed. By developing an awareness of how the cardiovascular system changes over time, and employing ways to improve its function, we can enjoy more years of quality of life.<\/p>\n

    Practicing five actions, especially if we begin at a young age, can make all the difference to our heart health as we grow older:<\/p>\n

      \n
    1. If overweight, work with a healthcare provider to lose those extra pounds. Excess weight gain and obesity are known major risk factors for cardiovascular disease.<\/li>\n
    2. If you are a smoker, stop now!<\/li>\n
    3. Watch your diet! The best thing we can do for our blood system is to eat well with plenty of fruits and vegetables and omega-3s (think fish oil) and follow the Mediterranean Diet.<\/li>\n
    4. If you have high cholesterol, high blood pressure, or diabetes, work with your doctor to manage these conditions.<\/li>\n
    5. Lastly, physical inactivity is associated with at least a twofold increase in the risk for a heart attack. Exercise will absolutely improve your health!<\/li>\n<\/ol>\n

      Good News About Longevity<\/h3>\n

      Recent studies document that we can add 7.5 years to our lives by doing one important thing: holding a positive self-perception of aging. No pill can give us these extra years.<\/p>\n

      People who think positively about aging have improved mental health, memory, and balance compared to those who don\u2019t. They are more likely to recover from disability than those who believe negative age stereotypes. Studies also show that embracing positive beliefs on aging can help protect us against dementia — even among elders with high-risk genes.<\/p>\n

      Here are six critical strategies that can help us develop this important attitude that can gift us more quality of life and longevity:<\/p>\n

        \n
      1. Consider aging a privilege, not a downhill spiral. Think about reframing how you consider aging and find ways to stay positive about it. It will give you more years!<\/li>\n
      2. Never consider a health or mental problem the result of \u201cnormal aging.\u201d<\/li>\n
      3. Understand that frailty is not a given when we age! There are techniques we can use to keep frailty continually at bay.<\/li>\n
      4. Pain, too, is not a given when we age.<\/li>\n
      5. Avoid social isolation. Continue to be a part of society.<\/li>\n
      6. If you have grandchildren, spend time with them. Encourage kids to volunteer with older adults so they can experience the positive sides of aging.<\/li>\n<\/ol>\n

        Aging is a gift. But how we do it matters greatly.<\/p>\n

        Marcy Cottrell Houle<\/a>, MS,\u00a0 and Elizabeth Eckstrom<\/a> are the authors of The Gift of Aging<\/a>.\u00a0<\/em>Marcy Cottrell Houle is a professional wildlife biologist and the author of eight books, including The Gift of Caring<\/em>. Elizabeth Eckstrom, co-author of The Gift of Caring<\/em>, is Chief of Geriatrics in the Division of General Internal Medicine & Geriatrics at Oregon Health & Science University.<\/h5>\n

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