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Title: |
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Healthwise: A Guide to Healthy
Aging |
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Author: |
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Christina
Dye |
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Date: |
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July
2007 |
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Catalog No: |
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220 |
..Contents
1. Changing
Times
2. How Our Bodies
Age
3. Knowing Ourselves
4. Preventing
Problems
5. A Personal
Action Plan
6. Mind Over
Matter
7. Resources
..1. Changing Times
Change. It's a big part of life.
You don't have to look far -- or have 20-20
vision -- to see that. It's the force that's pushed the universe
forward since creation. From the tentative first steps of a one-year-old
to the seasonal sweep of the stars across the sky, change turns
up everywhere, all at once -- and touches every part of life.
For each of us as individuals, too, life
is a process of change. We age, in moments and minutes, from
our first words to our last breath. It's what we were biologically
designed to do.
But today, even aging is changing.
We see it in everything from advances in
open heart surgery to organ transplants, as medical breakthroughs
expand our understanding of how we grow and how we grow older.
We know more now than at any time in history
about how the body works and how it breaks down. We've studied
the connection between thought and feeling and action and well-being
and have learned what each of us can do to make our bodies work
better, longer.
At the same time, new technologies-in personal
health and other areas-are reshaping our lives and remapping
our destinies in ways that were unthinkable just a few years
ago.
These changes are redefining what it means
to be "getting older." And that poses all sorts of
possibilities for people approaching or passing the late-middle
adult years.
You, for example. And me.
The Graying of America
There are lots of others like us, too.
In fact, we're main cogs in one of the most important social
revolutions that will take place over the next half century,
one that's just now getting started.
It's been called the "graying of America"
because it rests on the fact that we're growing older as a nation-and
not just as individuals.
According to the U. S. Census Bureau, in
1950 only 8 percent of the population was 65 or older. By 2000,
that number had risen to 12.4 percent, or about 35 million people.
And the process has only begun. Lower birth
rates of the past 20 years and the aging of the post-World War
II "baby boom" generation -- who started turning 60
in 2005 -- means the population scale is fast tipping in favor
of older adults.
Even as more Americans join the ranks of
what used to be called "old age," older people are
confounding everyone (and often themselves) by living longer
and better.
Life expectancy has jumped some 27 years
since 1900 alone. And because of improvements in medical care,
the increase in life span is most often seen as an extension
of the productive middle years of life, rather than as a tacked-on
burden at the end.
This "graying" of America-and
the changes it represents-will pick up even more speed as we
add new members in the next few decades. In fact, by the year
2030, more than 115 million Americans -- nearly 40 percent of
the total population -- will be 50 or older. Sixty-five million
will be 65 or older.
What's it all mean? Well, for one thing,
it means that we, as a nation, will have to re-examine many of
our basic assumptions in sorting out the problems and potentials
of an increasingly "gray" population.
It also means that each of us will need
to take greater responsibility for ourselves in what's likely
to be a dynamic social landscape. And a good place to start is
with our own health.
Self Care
We should start by realizing that many
of our ideas about the perils of old age are just that: ideas.
Most older Americans today live longer
and better-financially, emotionally, and physically-than at any
other time in our history.
Only 5 percent of the over-65 population
receives round-the-clock care in nursing homes. And while poverty
and poor housing still loom as serious problems for some older
Americans, particularly minorities and widows, the economic gap
between retirees and the younger adult population has nearly
snapped shut.
Still, few of us really relish the idea
of growing older.
We resist the physical changes that aging
brings or we simply dislike thinking of ourselves as "old."
We worry about poor health in our middle- and late-adult years,
or brood over the specter of spending our days in front of a
TV set, shut off from family and friends.
Since aging is an inescapable fact of life
-- and since it can create problems for people -- it's a good
idea to understand exactly how our bodies change as we grow older.
And given the fact that it's happening
to all of us (and to more and more of us at the same time), taking
a firm grip on our own health care may well be the best way to
preserve something priceless -- our health and our personal independence
-- and to prevent problems from endangering either.
That's why we've written this booklet:
to help you make the choices that count for your health and well-being.
In the pages that follow, we'll review
the changes we all go through as we age and discuss problems
that passing years can bring. Then we'll suggest ways of avoiding
those problems.
Because health isn't something that just
happens to us or that doctors do to us. It's something we create,
in large part, for ourselves out of the myriad of choices we
make in our lives.
This booklet is for everyone who's ever
wondered about or worried over life after 50. It's for those
who've never thought much about their health, for those who fear
the doctor because they're afraid of disease, and for those who
just want to stay well as simply as possible.
It's meant for all of us because we're
all aging every minute of our lives. And because we so easily
forget that getting older doesn't have to mean being old.
..2. How Our Bodies Age
Growing older can mean lots of things,
but perhaps most of all it means growing different.
Because the older man is not only older
than he once was; he's biologically different in lots of ways.
His blood pressure is often higher and his body temperature is
usually lower. His heart pumps less blood and his lungs take
in less air. His body is thicker, as the proportion of lean muscle
to body fat decreases, and his hair is thinner-what hair he has
left.
It's the same for women-for all of us,
really.
That's why we really should consider the
changes we all go through in our journey through life. Because
if knowledge is power, it's never stronger than when it's used
before problems start.
The Aging Process
The first thing we need to point out about
aging is that it is a process that no one still fully understands.
There doesn't seem to be a single biological
or evolutionary reason why our cells and organs slow down, our
hairlines inch backward, and our energy levels decline. The best
guess for now is that aging is a part of the still-mysterious
genetic code etched into our DNA.
But even though we haven't figured out
why aging occurs, we're much more familiar with how it occurs
and the signposts it leaves to record the passage of time.
You've probably noticed a few, yourself.
Skin, Hair, Teeth
Changes in the texture and dryness of our
skin and the gradual thinning of hair and teeth are among the
most obvious signs of aging.
For most people, the first signs of wrinkles
appear as early as age 30, although a man's skin ages more slowly
than a woman's. Wrinkles are caused by the drying and thinning
of skin linked to loss of water and oils. The process can't be
reversed, but it can be slowed by avoiding exposure to sun.
The same goes for teeth. Years of chewing
can cause tooth enamel to thin, but most tooth loss and gum problems
are due to poor self care. That's why it's never too late to
begin brushing and flossing-if you still have something to brush
and floss. It may not save all your teeth, but it can stop future
tooth loss.
Sight, smell, hearing, and taste
For most of us, changes in our senses are
among the least welcome aspects of aging. Maybe that's because
we know we can stay fit if we want to, but we may not be able
to stop the slow fading of eyesight and hearing. And we don't
want to miss the smell and taste of things in life we love so
well.
Vision changes start early. That's because
the lens of the eye hardens throughout our lives. By age 50,
most of us have at least some trouble reading without glasses.
Peripheral and night vision grow worse as the lens thickens.
Taste and hearing also suffer. We lose
taste buds every year (more than half the taste buds we had at
age 30 are gone by age 70) which can mean that food tastes blander.
Our sense of smell grows less keen, too, and changes in the inner
ear make it harder for us to hear higher-pitched sounds, although
conversational tones are less likely to be affected.
Height, Weight, Muscles
Other differences that affect us all as
we grow older include changes in weight, height, and bones and
muscles.
Changes in height? You bet. Gravity can
take an inch of our height by age 70 and what's left can feel
a lot less limber as muscle cells are replaced by less-elastic
connective tissue. Body stores of vitamins and minerals, such
as calcium, can also drop, leaving bones weaker and more brittle
and other organs less efficient.
Adding insult to injury, body fat accumulates
as we age and shows up in all the wrong places: hips, thighs,
and buttocks for women, waist and chest for men.
The Brain and Other Organs
All body systems slow with age. The heart
pumps less blood with each beat, the lungs take in less air,
and the kidneys filter the bloodstream about half as quickly
as they did in our prime.
The brain and central nervous system even
get in the act. Blood flow to the brain drops and the brain itself
loses 10-20 percent in weight by age 85. Still, mental skills
are not seriously altered. Unless disease or injury damages the
brain, new growth in existing nerve cells makes up for the cells
we lose as we age.
Sound depressing? It shouldn't, because
the changes that accompany growing older aren't all bad. In fact,
some are downright useful.
The decline in sensitivity of nerve cells,
for example, helps lower our responsiveness to pain, and the
gradual thickening of the lens in the eye can cure nearsightedness
for some. And since we also need less sleep as we get older,
we have that much more time to spend with our favorite people
and projects.
Other changes only require that we adapt
to them. They're not bad in themselves; they're simply differences
between the way we are now and the way we once were.
That's what is worth remembering in all
this: that we are changing and need to be aware of those changes
as we make choices in our lives. And if we make the right choices,
we not only reduce our risk of disease and discomfort; we also
improve our chances of staying healthy, productive, and independent
for the rest of our lives.
And when you stop and think about it, no
one can ask for more of a chance than that.
..3. Knowing Ourselves
Aging brings all kinds of changes, differences
in how we look and feel today compared with how we used to look
or feel 10, 20 or more years ago. Accepting these differences
as the natural outcome of our journey through life determines
whether we look and feel well as we age. And that's true no matter
how old we are.
It's easy to think of good health as a
matter of luck or having the "right" genes or a good
upbringing, if we bother to think about it at all.
But one of the real revolutions of modern
medicine is the growing awareness that much of our health, good
and bad, is a direct result of how we live our lives. It's a
product of choices we've made and haven't made, and those that
we'll make today and tomorrow, for as long as we're alive.
We know, for example, that many diseases
(including the top three causes of early death in America-heart
disease, cancer, and stroke) are largely shaped by habits and
lifestyle. And we know that others can be prevented or minimized
through healthy lifestyle choices.
This booklet is about finding out which
choices are "healthy," and appropriate for you. We
hope that you'll use that knowledge to make healthy choices a
main part of your personal self-care routine. We'll begin that
process by asking you to take a close look at where you stand
now, health-wise.
So take a few minutes now and fill out
the questionnaire that follows. Your score will point out the
areas you'll probably want to focus attention on, whether it's
controlling your weight or improving your diet. Your answers
will also highlight issues that could cause problems later, whether
a high-risk heart profile or a pattern of problem drinking.
So take a few minutes now and work through
the test. Then use it as a blueprint for your own personal health
plan.
And remember: Real health begins with awareness.
And awareness begins by recognizing where we are right now.
Healthwise Health Inventory
What's Your Health Quotient?
Select the items that best apply to
you.
Nutrition
How often do you include fresh fruits and
vegetables and whole grains (cereals, muffins, wheat bread) in
your diet?
- Rarely
- 1-4 times each week
- Daily
Do you substitute low-fat foods (lean meats,
margarine, broiled or baked foods) for fatty meats, butter, and
fried foods?
- Rarely
- 1-4 times each week
- Daily
How often do you include two servings of
calcium-rich foods (milk, cottage cheese, yogurt) in your daily
diet?
- Rarely
- 1-4 times each week
- Daily
Fitness & Weight Control
Are you overweight?
- 20+ pounds
- 5-15 pounds
- Less than 5 pounds
How often do you walk, swim, or do some
other form of exercise?
- Once a month
- Once a week
- Daily
Substance Abuse
Do you smoke cigarettes or regularly use
any other tobacco products?
Do you often drink to excess or overuse
aspirin or prescribed medications?
Health Awareness
Is your cholesterol level or blood pressure
above normal?
Do you know cancer's warning signs and
check yourself regularly for them?
Social Support
How often do you see friends or relatives?
- Once a month
- Once a week
- Several times a week
How often do you participate in social
groups (e.g. church, clubs, etc.)?
..Scoring
Guide
Total each type of response and multiply
by the values below.
- First response/option following each question:
Total responses multiplied by one.
- Second response/option following each
question: Total responses multiplied by three.
- Third response/option (when applicable)
following each question: Total responses multiplied by five.
..What
Your Score Means
40-55.
Great Work! You've developed good health habits that will minimize
health problems and last a lifetime. Keep it up!
27-39. Good. You're doing fine, but there's still some
room for improvement. Look at the areas where you lost points,
and start there.
16-26. Fair. You pay some attention to health, but could
pay more. Look closely at your low scores and focus on these
areas in the weeks and months ahead. If you don't, you may have
to pay more than attention.
Less than 15. Poor. You don't think good health is worth
the effort. But remember: It's never too late to start the best
part of your life. Why not start now?
4: Preventing
Problems
In many ways, personal health simply involves
making the most of the materials we have to work with.
We can't go back and rewrite our DNA, erasing
the genetic codes that predispose us to arthritis, for example,
or high blood pressure. And neither can we reverse the changes
that aging itself has already brought about.
This doesn't mean we should simply shrug
and resign ourselves to passivity. Not at all.
Because today, traditional aging-related
disorders seem less and less inevitable. And increasingly, we're
coming to realize that many of the problems and pains that accompany
aging can be controlled -- or avoided altogether -- by conscientious
self-care.
We're not saying that you should stop seeing
your doctor and treat yourself with home remedies. Regular check-ups
are an important part of staying healthy at any age. For those
of us over 50, an annual exam just makes good sense -- as the
best way to make sure we're still as healthy as we feel and to
keep little aches and pains from becoming big problems in the
future.
Other troubles aren't so easily avoided.
For these problems, which can include everything from cancer
to cataracts, prompt diagnosis and treatment is essential. And
the key to prompt diagnosis is keeping yourself informed, so
you can keep your doctor informed.
What follows, then, is a quick guide to
common physical and emotional problems you should be aware of
-- and guard against.
Alzheimer's Disease
A disorder linked to a poorly-understood
breakdown in brain centers involved in emotions and thinking,
Alzheimer's disease gradually robs victims of memory, judgment,
and emotional control. The disease also weakens the immune system,
making it harder to fend off infection and disease. Symptoms
include:
- Problems in remembering recent events
or significant people, including family members.
- Difficulty performing familiar tasks or
following simple instructions.
- Confusion, poor judgment, and difficulty
in talking or finishing thoughts.
- Behavior and personality changes, including
extreme irritability.
No one knows how or why Alzheimer's disease
happens, although heredity is thought to play a role in about
a quarter of all cases. Proper care and treatment of any infections
can minimize many of its effects, so early diagnosis is critical.
Arthritis
Some 36 million Americans suffer the stinging
stiffness and swollen joints that signal arthritis.
The most common form of the disease is
osteoarthritis. OA results from aging-related wear and tear which
thins cartilage in the joints, causing bones to rub against each
other. Rheumatoid arthritis (RA) is a more severe form that occurs
when the body's immune system attacks tissue in the joints. Untreated,
RA can cripple.
The outlook today for arthritis sufferers
is not as bleak as it once was. Exercise therapy and new drugs
are taking aspirin's place as the treatment of choice. Surgical
replacement of worn-out joints with synthetic materials is so
successful now that 90 percent of replaced joints still work
10 years later.
Cancer
Cancer is a state of abnormal cell growth
and reproduction that can affect any part of the body. Skin cancer
(often due to overexposure to sun) is the most common form, while
lung cancer (usually due to smoking) is the deadliest.
Most cancers can be controlled if detected
early enough. Be aware of the seven warnings signs of cancer,
and report any that you may notice to your doctor immediately:
- Changes in bowel or bladder habits.
- A sore that does not heal.
- Unusual bleeding or discharge.
- Thickening or lump in the breast or elsewhere.
- Indigestion or difficulty in swallowing.
- Obvious change in a wart or mole.
- Nagging cough or hoarseness.
New breakthroughs in cancer treatment provide
hope. According to a recent survey by the National Cancer Institute,
almost half of cancer patients today live 5 years or longer after
diagnosis, compared with just one-third in 1972.
Like Alzheimer's disease, cancer is still
poorly understood. Some forms seem to run in families, but increasingly,
research is linking many-perhaps most-types of cancer with lifestyle.
And that means cancer can be prevented.
Want to cut your risk?
The American Cancer Society advises to
start by slimming down and toning up. If you smoke, stop.
Cut down on fat intake (especially smoked
and nitrite-cured meats, like hot dogs and bacon), and increase
consumption of high-fiber grains, fruits, and vegetables. Include
foods that have been shown to reduce cancer risk, including "cruciferous"
vegetables (such as cabbage, broccoli, brussels sprouts, and
cauliflower), and those rich in vitamin C (any citrus fruit)
and vitamin A (carrots, spinach, apricots, cantaloupes, tomatoes,
and peaches). Avoid overexposure to the sun.
Depression
We all go through occasional periods of
sadness and low spirits from time to time.
It's important to remember that depression
is a normal response to change, and sometimes it's an appropriate
one, at that.
Aging-related illness, loneliness, deaths
of friends and loved ones, and inactivity can stir up feelings
of sadness, futility, and plain old frustration. Physical symptoms
may also appear, and these can include sleep problems, poor appetite,
fatigue, and loss of interest in sex.
Common depression usually resolves itself
over time, sometimes with the assistance of a therapist or supportive
friend. More severe, long-lasting depression, though, can require
intensive therapy, hospitalization, or drug treatment.
But that usually isn't the case for most
older people, who rarely need more than a friendly ear -- and
a little time to put things back into perspective.
Diabetes
Some 11 million Americans suffer from diabetes,
a disease caused by the body's inability to use sugar normally.
About a million have Type I diabetes, which
results from insufficient production of insulin, the hormone
that breaks sugar down and converts it to energy.
Type I diabetics must inject themselves
with insulin every day to function normally and stay alive.
More common -- and more likely to strike older adults -- is Type
II diabetes. Here, the body continues to produce normal (or even
above-normal) levels of insulin, but for reasons still unknown,
it fails to curb blood sugar levels.
Warning signs of diabetes include:
- Excessive urination and thirst
- Hunger
- Loss of weight
- Nausea, vomiting, or difficulty in breathing
If you have any of these symptoms, don't
put off being tested. Untreated, diabetes can damage blood vessels
in the eyes and kidneys and lead to kidney failure and blindness.
Drugs & Alcohol
As we grow older, drugs and alcohol are
no less a threat than cancer and diabetes and ought to be regarded
as such.
Regardless of whether or not we've had
problems before, life changes associated with getting older can
leave us all vulnerable to drug and alcohol abuse.
Signs of chemical dependency center on
inappropriate or excessive use of mood-altering substances, including
drinking alone, drinking or using drugs every day, and taking
drugs or alcohol to cope with stress, fears, or loneliness.
Treatment typically involves abstinence
combined with individual therapy or group counseling. Some people
are successful in resolving the problem themselves, while others
find support groups helpful.
Glaucoma & Cataracts
Nearly two million older Americans suffer
from glaucoma, a severe eye disorder that causes rapid build-up
of pressure inside the eye. Without treatment, the pressure eventually
damages the optic nerve, causing blindness.
Glaucoma seems to strike suddenly because
early symptoms can be mistaken for other problems.
Signs to watch for include:
- Hazy sight (beginning with side vision
and spreading to center eyesight).
- Problems in adjusting from bright to dim
light.
- Seeing colored rings around lights at
night.
A glaucoma test is simple and painless,
and should be undergone every year. Most eye doctors include
the test in their standard eye exam. If detected early, special
eye drops can treat it; more advanced cases require surgery.
Cataracts arise from the natural thickening
of the lens with age. Beginning as cloudy spots on the lens of
the eye, cataracts eventually reduce vision by blocking out light.
Without treatment (usually surgery to remove the affected lens),
the spots spread across the entire lens and can cause blindness.
Heart Disease
Still the number one cause of early death
in this country, heart disease affects 69 million Americans.
This year, 1.5 million will suffer a heart attack and for at
least a third of those it will prove fatal.
Linked to a build-up of fatty deposits
(called cholesterol) in the arteries leading to the heart, the
disease slowly chokes off blood flow to the organ, triggering
heart attack or stroke.
Major advances in treating heart disease-from
re-routing blood to undamaged arteries in a surgical procedure
called a coronary by-pass, to new drugs that reduce cholesterol
levels-are improving the odds of survival. Recent studies also
show that taking a daily aspirin -- alone or in combination with
other anti-clotting drugs -- can reduce the risks of heart attack.
But prevention -- in the form of exercise,
a low-fat diet, and avoiding use of all tobacco products -- is
still the best way of stopping heart disease before it gets started,
or healing the damage, if it's too late to prevent it.
High Blood Pressure
Cholesterol is also a main factor in hypertension,
which makes the heart work harder to push blood through the body.
Although it's a leading cause of strokes
and plays a major role in heart disease and arteriosclerosis
(hardening of the arteries), hypertension often has no symptoms.
But that doesn't mean it isn't serious:
Moderate blood pressure problems lower life expectancy an average
of 3-6 years; severe hypertension can rob us of 8 years or more.
High blood pressure can usually be controlled
through drugs, diet, and lifestyle changes. Weight control is
critical, since carrying too many pounds is a factor in about
60 percent of all blood pressure problems.
Osteoporosis
Osteoporosis is caused by the loss of bone
tissue as we age. Some 15-20 million Americans over 45 suffer
mild to severe forms of the disease. It strikes both sexes, although
women are more likely to suffer its disabling effects.
Why? Researchers suspect the disease is
often tied to dwindling body levels of the female hormone, estrogen.
That would explain why it often shows up among women who've passed
menopause.
Other risk factors include too little calcium
in the diet, smoking, alcoholism, and lack of exercise.
Although calcium supplements have been
touted as a way of warding off the disease, new studies show
that calcium pills offer little protection against osteoporosis.
Calcium-rich foods-including milk, cheese, yogurt, and other
dairy products-may help, though. Low-fat versions are recommended.
Parkinson's Disease
Parkinson's disease is a nervous system
disorder that causes muscular tremors, slowed movement, and body
rigidity. Most cases are seen in people over 50.
The disease is linked to a sudden drop
in brain levels of dopamine, a chemical that carries messages
between nerve cells. It usually starts with uncontrollable trembling
in the arms or legs, and causes severe loss of memory and judgment
in its later stages. Some victims also develop Alzheimer's disease.
Treatment involves therapy with a drug
called L-dopa, either alone or in combination with other drugs.
Prostate Problems
Many men suffer prostate gland problems,
particularly as they get older. Main types include simple enlargement
of the prostate, prostate infection (called prostatitis), and
cancer.
Symptoms of prostate troubles may already
be familiar:
- Frequent, nightly trips to the bathroom.
- Slower, less forceful urination.
- Difficulty in passing urine or a long
wait.
- A strong need to urinate a second time
(due to incomplete emptying of the bladder).
Although antibiotic drugs are commonly
used to treat prostate infections, surgical removal of the gland
is sometimes necessary. The procedure does not reduce sexual
ability.
Sleep Problems
Nearly 30 million Americans have trouble
falling asleep -- or staying asleep -- at one time or another
in their lives.
If you're like most of us, you probably
grew up thinking you need at least eight hours of sleep each
night. You may even worry about it when you wake after less.
But most older adults simply need less sleep -- in fact, 80 percent
get by well on six hours or less.
The reason is simple. As we age, our body
rhythms slow down and the "biological clock" that tells
us to head for bed rings less often.
Still, changing sleep patterns can be stressful.
Sometimes, sleep problems-such as waking in the night or being
unable to fall asleep-can intensify tension and fatigue.
Sleep researchers offer these tips for
beating insomnia:
- Stick to a regular sleeping schedule.
Don't go to bed unless you're sleepy, but always get up at the
same time no matter how long you slept. Don't take afternoon
naps.
- Eat or drink a light snack before bed.
Milk and muffins or low-salt crackers are a good choice.
- Don't drink caffeine-containing beverages
(coffee, soft drinks, or tea) in the late afternoon or evening.
Smoking may also intensify insomnia.
- Don't rely on alcohol or sleeping pills
to knock you out. Drugs and alcohol disrupt natural sleep cycles
so that you get even less rest, no matter how long you sleep.
- Exercise. A brisk walk can bring longer
and more restful sleep, while helping to keep muscles fit and
mood high. Avoid exercise close to bedtime, though.
-
5. A Personal
Action Plan
Thinking about the problems that can hit
us once we hit 50 can be intimidating. But becoming intimidated
is the last thing we need to do.
Of course, we don't want to get olds. And
of course, we've all indulged -- at one time or another -- in
worry about growing older. That's natural -- and healthy, if
it helps us rethink where we stand, health-wise, and picture
where we'd like to be.
That's what we hope you'll be doing as
you read this chapter, anyway. In it, we'll talk about the choices
each of us can make to make our lives healthier and happier,
and to shake loose from the blues when it grabs us.
You might even notice that the same health
plans that work to keep us physically fit also also boost mood
and outlook.
Funny how these things fit together, isn't
it?
The 'Ideal' Diet
One of the shortest short-cuts to better
health is by making changes in diet. We've all heard "You
are what you eat" so often it sounds trivial by now.
Still, dozens of studies confirm that diet
not only makes a difference in how we feel now, but also in how
we're likely to feel tomorrow and the next day and the next.
Day-to-day examples abound. High-fat, high-protein
foods (such as meat, eggs, and butter) take longer to digest
and leave us sluggish, one reason we can get sleepy after a big
Sunday brunch.
Other foods (particularly pre-packaged
snacks and desserts) contain simple sugars that cause a quick
lift followed by a fast fade, increasing both restlessness and
irritability.
We're not saying you should cut meats and
sweets from your diet completely, but you should limit the amount
of these foods you eat. Sweets, in particular, can offer carloads
of calories, but few vitamins and other nutrients.
Dietary changes also lower our risks of
many diseases. Organizations as diverse as the American Cancer
Society, the American Heart Association, and the American Diabetes
Association agree on the importance of diet in managing cholesterol
levels and preventing disease and disability.
In fact, the need for change is so compelling
that these organizations offer nearly the same recommendations.
They're worth a try:
- Fat. Cut
back fats to 30 percent of daily calories by eating less red
meat and more low-fat dairy products. Only 10 percent of daily
fats should be saturated, like those in animal and dairy products.
- Fiber.
Increase fiber and complex carbohydrates by eating more grains
and fresh fruits and vegetables. Half of all daily calories should
come from these sources.
- Salt.
Reduce daily salt consumption to 3,000 mg. Check package labels
for "hidden" salts in prepared foods.
- Protein. Reduce
protein in your diet to around 12 percent of daily calories with
low-fat meats, nuts, and beans.
Other diet ideas could fill volumes, and
do.
But for now, just be aware that what we
eat affects the way our bodies work. And remember that the way
our bodies work affects our feelings in a fundamental way.
Because the fact of the matter is that,
to a great extent, we really are what we eat. And if what
we eat is junk, what does that make us?
The 'Ideal' Weight
Weight is a lot like weather: Everybody
talks about it, but few of us ever really do anything about it.
Weight changes are a basic fact of aging.
As metabolism slows, our bodies need less food. At the same time,
fat takes up more of total body weight, jumping from about 15
percent at age 20 to about 30 percent of what we weigh by age
70.
But even though fat is an increasing fact
of life in our older years, it doesn't mean we have to be overweight.
And the list of problems linked to extra pounds -- heart disease,
high blood pressure, diabetes, backache, etc. -- is proof enough
that we need to take action when the bathroom scale starts creeping
upward.
Losing weight doesn't have to be hard.
But you do have to work at it.
Start by asking your doctor about a sensible
weight loss plan, particularly since your plan probably should
include some exercise. Ignore fad diets or products that advertise
instant weight loss, including non-prescription "appetite
suppressants."
Next, set a realistic goal, say, 10 pounds
over the next 6-8 weeks. Then stick with it. It's as simple --
and every bit as complicated -- as that.
Keeping Fit
Exercise and weight control go together
like chickens and eggs. It's hard to have one without the other.
And even if you're not interested in losing
weight, regular exercise still has benefits. For one thing, it's
the closest thing around to a fountain of youth.
A number of recent studies have shown that
staying active actually prolongs life. Men in one study who walked
at least nine miles a week were found to have lower mortality
rates than more sedentary men.
In addition, regular exercise improves
mood and strengthens lungs and circulation. Moderate exercise
also lowers the risk of heart disease and high blood pressure
and can ward off osteoporosis.
Again, talk to your doctor first. Pick
an activity that's comfortable and start slowly. Stretch before
you start and give your body a chance to cool down when you stop.
But exercise -- even if you're confined
to a bed or chair. Raising your arms or legs, relaxed sit-ups,
or simply shifting your weight can help guard against blood clots
and keep muscles stronger.
The funny thing about exercise is that
staying active is at the heart of staying healthy. Do it faithfully
and you can practically throw this booklet away -- and most of
your fears about aging along with it.
Managing Medicines
Wise use of medicines is an important part
of any health plan. Older adults must take particular care, simply
because they take more medicines than other age groups-nearly
30 percent of all prescriptions written each year.
And aging changes the way our bodies absorb
and use medicines. Organs that break down drugs (such as the
kidneys and liver) become less efficient with age, so many drugs
affect older people more than young people.
Examples? Alcohol, nicotine, caffeine,
penicillin and Valium are felt more strongly in older adults;
anesthetics and hormones tend to be weaker.
Medication management starts with knowing
what your doctor means when he or she prescribes pills or potions.
Ask for exact instructions, then follow them exactly.
Write down any specifics you might forget
later, but make sure you understand how, when, and why to take
any prescription medications.
Then follow those instructions to the letter.
Report any complications or adverse effects to your physician.
Ups and Downs
Okay. The "golden years" turn
out to be gold-plated at least part of the time. And every one
of us occasionally suffers the silent agony of depression.
Even the liveliest older person can stumble
under the strain of growing old. That shouldn't be surprising.
Because the fact is that growing older
means confronting the problems that come with age: We grow away
from family and friends-often even physically relocating to retirement
communities where we have to develop new relationships for social
interaction and support.
We lose contact with old friends -- or
we lose them altogether. Our bodies change, and regret may curl
beside us at night like a pet cat. Rising suicide rates among
older adults highlight the sense of futility that marks many
lives.
The truth is that our feelings, good and
bad, are natural and serve an important purpose in teaching us
and guiding us. And could we do it, we'd probably no more wipe
away the bad times than turn back the tides or reorder the stars.
Still, no one enjoys feeling depressed.
And that's fine, because the more we learn about depression the
more we realize that we don't have to stay stuck there.
One key is to cultivate other activities
and interests. An intriguing hobby or business, a new friend,
or a part-time job may be your ticket to a happier today and
a more interesting tomorrow.
The key is getting involved-in our own
lives and in the lives of the people around us. That's because
the only thing powerful enough to rid our lives of sorrow is
an abiding love and concern for our fellow human beings.
Henry Fonda showed us one way in the movie,
"On Golden Pond." As a man increasingly frustrated
at growing old, he restlessly searched the want ads every morning,
looking for a job to restore the sense of purpose he'd lost in
life.
Then, unexpectedly, purpose -- and a fresh
feeling of aliveness -- showed up in the form of a prospective
grandson. That's when Fonda's character discovered the eternal
truth that the surest way to stop dwelling on our problems is
to help someone else out with theirs.
The choice is simple, really, and fundamental.
We either keep growing or we stop. We create new challenges for
ourselves or we let our ability to rise to challenges fade away.
And when it vanishes, so do we.
6. Mind Over
Matter
When asked about age late in his career,
Muhammad Ali said only: "Aging is a matter of mind over
matter. If you don't mind, it don't matter."
Then he went out and proved it by winning
the world heavyweight championship three times.
Ali's career is a testimonial to the power
of determination in coming back against all odds. He never stopped
fighting-and he still hasn't, in spite of the important bout
he faces every day in his fight against Parkinson's disease.
He's still a champion, but so are many
others.
We know them when we see them -- people
who never let life or age stop them, people who face each passing
birthday with more vigor than the one before. People who are
committed to wringing every drop of life and who stop only when
they've used their portion.
Are these people special?
Of course they are. But they're also exactly
like you and me-simple people using the brains and bodies they
were given to live their lives as best they can.
And the secret of their success is that
they do live their lives, actively, consciously, and with a firm
grasp on the reins of their own health and well-being.
That's the ultimate secret to healthy aging.
Our doctors can't do it for us. Neither can spouses or friends
or families.
The job of staying alert and healthy and
alive is ours. And a good thing, too, because no one is better
qualified to take it on.
Like a sculptor shaping clay or an artist
at an easel, we're never more ourselves-and never more fully
alive-than we are when we're in charge of our lives and our health,
consciously choosing our destiny from among the possibilities
available to us.
Aging has done a lot of changing over the
past few years, it's true. But of all the technical advances
and breakthroughs that modern medicine has brought about, still
nothing is as powerful as a single person taking responsibility
for his or her own life.
And regardless of the changes that the
future brings, nothing is ever likely to be.
7. Resources
In a booklet of this size, it isn't possible
to do much more than skim the surface of a great many topics.
If you need further information on any of the topics we've covered,
make sure that you get it.
Help is as close as a local public library
or your own telephone.
For more information on specific health
problems, contact any of the following groups and organizations.
Alzheimer's Association
70 E. Lake Street, Suite 600
Chicago, IL 60601
(800) 621-0379
American Cancer Society
1599 Clifton Rd., NE
Atlanta, GA 30329
(800) 227-2345
American Diabetes Association
1660 Duke Street (P. O. Box 25757)
Alexandria, VA 22314
(800) 232-3472
American Heart Association
7320 Greenville Avenue
Dallas, TX 75231
For information on drug and alcohol
problems, write or call:
Do It Now Foundation
P.O. Box 27568
Tempe, AZ 85285
(480) 736-0599
National Council on Alcoholism
733 Third Ave.
New York, NY 10017
National Clearinghouse for Alcohol and
Drug Information
P.O. Box 2345
Rockville, MD 20857
For information on aging-related services,
contact:
American Association of Retired Persons
1909 K Street, N.W.
Washington, D.C. 20049
Gray Panthers
1424 16th St., NW, Suite #602
Washington, DC 20036
National Alliance of Senior Citizens
2525 Wilson Blvd.
Arlington, VA 22201
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