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Aging Gracefully
Aging Gracefully. How to Live Well as you Get Older
by Debbie Judd, R.N.
There is no escaping the fact that it’s going to happen. To each and every one of us—even the best of us. We will see our bodies and mind change remarkably and by the time we have reached 40, we will be looking for ways to reverse, slow or delay the process.
In the 1800’s, life expectancy was about 35 years, in the 1900’s, 47 years. Today, in the U.S., average life expectancy at birth is about 79 years for women and 72 years for men. The U.S. Census Bureau estimates those born in 2050 will live an average 83.9 years.
Healthy life expectancy, speaking in terms of quality versus just quantity, is a different story. Defined as the expected years of life in good or fairly good health, expectancy in 2001 at birth was 67 years for males and 68.8 years for females. Today, healthy life expectancy has not been rising as fast as life expectancy. As you turn 50, 60, 70 and even 80, changes in your mind and body don’t have to stop you from doing what you want to. Understanding the aging process and how to take care of yourself into your later years will help you experience the changes with wisdom and grace.
The Fountain of Youth
Imagine how life would have been if Ponce de Leon really discovered The Fountain of Youth. I’m not sure that great grandmothers would want to walk around looking like their great granddaughters, but there is truth in the old adage: Use it or lose it.
The Fountain of Truth says that exercise is the answer to staying young and healthy—especially as we age. A person in their 90’s who is in good health usually has been a life-long exerciser.
Weight resistance training and aerobic exercise such as swimming or walking can decrease the likelihood of the top life expectancy related diseases:
•Heart Disease
•Chronic Respiratory Disease
•Cancer
•Accidents
•Stroke
•Diabetes
•Alzheimer’s
•Obesity
After the age of 50 we tend to lose about one pound of lean muscle mass per year. This leads to slower changes in metabolism and more body fat. Females who are obese at age 40 shorten their lifetimes by about 7.1 years and males, 5.4 years. Greater lean mass leads to better balance, strength and glucose control.
Eat a Healthy Anti-Inflammatory Diet
All illness starts with inflammation in the body and eating a diet full of anti-inflammatory foods is crucial—especially as the aches and pains take over and make your body feel like its on fire. Anti-Inflammatory foods: Omega-3 fats from salmon, sardines and other fatty fish. Try DineWise Grilled Salmon or Seafood Medley for your serving of Omega-3 fats.
•Fibrous vegetables from Green Beans, Asparagus, Broccoli, Cauliflower, and Carrots and fresh dark green leafy’s such as spinach, greens and lettuces.
•Fruits from berries such as blueberries, cranberries, strawberries, and raspberries. Apples and Pears too.
•Add a few herbs that cool off the fire such as green tea, ginger, quercitin, bromelain, turmeric and ginseng in the form of teas or supplements.
•Avoid adding fuel to the fire with foods that turn up inflammation such as sugars including all high fructose corn syrups, trans fats, hydrogenated and saturated fats.
We’ve also talked about the basics of a good nutrition program and those rules apply always:
•Start your day with breakfast
•Eat often but smaller portions
•Drink plenty of water throughout the day
•Chew your food until it is liquefied before swallowing
•Finish eating 2-3 hours before bedtime
•Alcohol and coffee in moderation
Get Your Zzzzzs
Those who boast that they can get by on only 5-6 hours of sleep a night are fooling themselves. On average, seven to nine hours of sleep are needed to keep stress hormone levels down, avoid increased hunger and give the body chance to heal and repair itself. Growth hormone levels are highest while sleeping so get to bed by 9:30 – 10:00 PM for a dose of GH, which helps build muscle mass.
As we age, our levels of the hormones melatonin and serotonin decrease and the ability to sleep through the night becomes challenging. Creating a regular pattern of going to bed and waking at the same time keeps the body in rhythm.
Remain Intellectually Active, Positive and Adaptable
Your brain needs daily exercise just as your body does. Be intellectually curious—people will find you more interesting to be around. You’re never too old to learn something new. Seek out new friendships, try new foods, and visit new places. Read the paper daily, do crossword puzzles with your grandchildren or children.
Staying positive and flexible will keep stress hormones at bay. Wisdom is part of aging and from experience most of us have learned that getting along with our co-workers, family and especially significant others makes life much more enjoyable.
Don’t be in a hurry to judge the actions of others. A characteristic of a wise being is they listen but reserve judgment unless asked.
Laughter transcends all. Being able to laugh at yourself and with others means you don’t take life too seriously and one of the most beautiful features of aging gracefully is to have the wisdom to know the difference.
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