When it comes to being above 60, you should be proud that you lasted so long – and be careful not to screw it up now. “Everyone knows the basics of a healthy life, even if they don’t follow them,” says Kay Van Norman, president of Brilliant Aging. But what are some things you are allowed to do? not know? The things you should stop doing now? We asked Van Norman, as well as: Stephen Anton, Ph.D., Professor and Chief, Clinical Research Division, Department of Aging and Geriatric Research, College of Medicine, University of Florida; Stephen Golant, Ph.D., Professor Emeritus, Gerontology, University of Florida; and Gary Soffer, MD, an expert on integrative medicine at Yale Medicine and assistant professor, Yale School of Medicine. Read on – and to ensure your health and that of others, don’t miss this one Certain Signs You Have “Long” COVID and May Not Even Know It.
“What happens when you have a health crisis as a young person?” asks Van Norman. “You probably tackle the problem and then aggressively go into physical therapy to get back to doing everything you could before. Unfortunately, with age, it is becoming more common for people to accept a health relapse as a new health setting. Rather than aggressively pursuing the full recovery possible, they can ensure that health care bias towards older adults leads them to just get out of the crisis and then try to avoid worse each time you are hit with a health challenge more function just say NO and fight back with everything you’ve got!”
“None of us age in a bubble,” says Van Norman. “We age in family, community and culture. We learn about aging from our parents and grandparents, neighbors and community members, and we absorb the aging expectations of our culture. For example, both sets of my grandparents retired in their early 60’s (as they were conditioned to do in the 60’s and 70’s) but got bored and started over, one set converted and ran an old motel into the 80’s, the other set (which had retired from ranching) bought and ran another ranch in their 90s. So one of my personal “aging scripts” rejects the concept of retirement in favor of staying involved all my life. What aging scripts drive your behavior?”
Van Norman says, “I often hear people say ‘I had a senior moment’ when they forget a name or a fact. Intended to be funny or self-deprecating, it becomes an automatic response. However, a robust field of research clearly demonstrates beliefs and Expectations affect health, especially healthy aging. What you think, say, and do about healthy aging works together to determine whether you’re supporting or sabotaging your chances of living a vital life throughout your life. Ban’s senior moment ‘ out of your vocabulary and recognize that we’ve forgotten things all our lives, yet we don’t recommend having kids who forget their gym shoes, lunch, or homework be evaluated for amnesia!
“Young people with functional challenges are given resources, tools, and encouragement to face those challenges and live fully in spite of them,” says Van Norman. “They are fed a steady diet of resilience training to seek adaptive strategies and live big! But consider what often happens when an older adult is affected by a functional challenge. They are only given resources and tools to cope — rather than overcoming those challenges by making their world smaller and more manageable. There is a big difference in mindset between overcoming and coping with it, resulting in completely different outcomes. Again, just say NO! Embrace adaptive strategies, ask for ways to fully to stay alive, no matter the challenges!”
“Cognitive training uses a series of challenging tasks to help improve skills that can decline with age, such as memory and attention,” says Anton.
How to start: If you don’t have computer or video games handy, you can still introduce brain training activities into your daily life. Here are some ideas:
Practice with cursive writing
Draw a map from your home to the supermarket or library
Researching a new topic that interests you
Learning a new language, instrument or hobby
Read an instruction book
“When you combine exercise with a brain challenge (which happens in sports), both your mind and body get a workout at the same time,” says Anton. Fortunately, there are many more options besides sports to achieve this goal. Research shows that older people enjoy and sustain ‘exergames’ with physical activity in the long term, while games without movement components are popular. , improves dexterity and hand-eye coordination.”
“When we sleep, our body goes through the important process of removing waste products from our cells (known as autophagy),” says Anton. “If we eat too close to bedtime, our bodies are unable to remove as many toxins as the energy is used to digest the food from the last meal.”
“Every time you eat, you affect your metabolic health. Large meals lead to abnormally high rises in postprandial glucose,” says Anton. “In response to these elevations in glucose, the body secretes large amounts of insulin and other counter-regulatory hormones to lower blood glucose levels in an effort to return to homeostasis (healthy metabolic state). In the beginning, this process may work well However, if repeated, a state of reactive hypoglycemia can develop that can stimulate hunger, as food intake is induced when blood glucose levels are lowered rapidly. Thus, large meals may not only prompt the body to store body fat, but may also disrupt glucose homeostasis , leading to a viscous weight gain cycle.”
“Taking a short walk after a meal can make a big difference in improving metabolic health. The key is not to sit too long and keep your body moving,” says Anton. “Ideally you shouldn’t sit for more than an hour at a time, but rather get up and walk around all day.”
“The less active older people getting their meals should be on the radar screens of all relevant food providers,” Golant says. “A large market of middle-income seniors with mobility issues wants to avoid the ubiquitous fast food delivery franchises. They seek quality lunch and dinner options that provide them with healthy and innovative meals that can be delivered safely and easily to their homes. served.” What can you do? “Older adults — and the organizations they belong to — should aggressively advocate for more responsive food delivery options.”
“I cannot stress enough the importance of telling your doctor what herbs and supplements you may be taking,” says Gary Soffer, MD, an integrative medicine expert at Yale Medicine and assistant professor, Yale School of Medicine. “While they may seem safe, they often lead to interactions with other medications and serious side effects. Many patients worry that their doctor will judge them for taking them, but if you don’t feel comfortable telling your doctor about them , it may be time to find a new doctor who is a better fit for you.”
“Strength is the amount of force that muscles can generate,” says Van Norman. “Strength is the amount of force that muscles can quickly generate. A simple demonstration of strength in action is to simply stand up from a chair. Now sit back down and slowly stand up to a count of 8. Which one is easier? If you normally standing up use your strength – force x speed. If you take speed out of the equation, you are only using strength, which is much more difficult. Strength is more closely related to functional independence than just strength and research shows you lose strength 3 times faster then strength only!! To train strength, you need to accelerate through a range of motion – think bouncing up and down large ropes, throwing medicine balls, jumping, etc.” – or train with resistance equipment such as pneumatic resistance that allows you to train with speed.” And to get through this pandemic as healthy as possible, don’t miss this one 35 places you are most likely to get COVID.