LIFESTYLE STRATEGIES FOR LONGEVITY · • Studies show that those with strong social support have...

LIFESTYLE STRATEGIES FOR LONGEVITY

SHARMONE LA ROSE GERONTOLOGIST, HEALTH EDUCATOR

PHYSICAL FITNESS • MOVE IT OR LOSE IT!

• AEROBIC EXERCISE IS A MUST FOR HEART AND BRAIN HEALTH • Do Brisk Walking, Swimming, Cycling, Dancing 3-5x/week for 30mins. • Break up the time in increments of 10-15minutes as an option • Get a partner to share the experience- you’ll go farther! • MUSCLE STRENGTHENING NEEDED AS WE LOSE MUSCLE MASS • After age 50 we loss 1% per year • Inactivity due to a Chronic illness may account for some loss • Most loss is due to lack of conditioning- that’s reversible! • Do resistance training 2-3x/week: free weights, sit-ups, squats • THE GOOD NEWS IS WE CAN REGAIN MUSCLE BY TRAINING –EVEN INTO

OUR 90’S PLUS!

PHYSICAL FITNESS OPTIONS

• CHECK OUT YOUR MOVEMENT OPTIONS: • FLEXIBILITY AND AGILITY CAN BE GAINED THROUGH YOGA AND TAI’CHI • EXERCISES CAN BE ADAPTED – CHAIR DANCING AND CHAIR YOGA • INCLUDE WEIGHT BEARING EXERCISE THAT STRENGTHENS BONES AS WE

LOSE BONE MASS AS WE AGE & THAT CAN BE REVERSED • CHECK WITH YOUR PHYSICIAN PRIOR TO BEGINNING A PROGRAM • TMMC OFFERS MANY OPTIONS THROUGH THE ADVANTAGE PROGRM

• OTHER COMMUNITY PROGRAMS ARE AVAILABLE IN THE SOUTH BAY

THROUGH THE YMCA, THE ADULT SCHOOLS, SILVER SNEAKERS& MORE • A list of programs in South Bay is provided at the Resource table

PHYSICAL FITNESS & COGNITIVE FUNCTION

• WORK YOUR BODY, SAVE YOUR BRAIN

• “Nothing protects your brain quite like exercise” • (Jennifer Heisz, cognitive neuroscientist at McMaster University, Ontario,

Canada) • In their research they found the risk of Alzheimer’s disease and cognitive

decline was reduced by about 35-45% with regular exercise • Exercise releases endorphins – the “feel good” chemicals • Exercise enhances the release of chemicals known as nerve growth factors

that help brain cells function properly. • (Theresa Liu-Ambrose, Director of Aging, Mobility and Cognitive

Neuroscience at the University of Columbia, Vancouver, Canada.)

PHYSICAL FITNESS & COGNITIVE FUNCTION

• The National Institute on Aging is currently collaborating with the YMCA on a clinical trial with 300 participants age 65-89 to pin down whether staying physically fit can help us stay mentally fit.

• A recent report from the National Academies of Science, Engineering and Medicine concluded that exercising regularly was an important factor in slowing mental decline and driving down the likelihood of dementia. The other factors in the study were controlling high blood pressure and engaging the brain in mentally stimulating activities.

• (L.A. Times, 6/8/17; “Three steps to stay sharp in old age.”

MENTALLY STIMULATING ACTIVITIES • THE BRAIN NEEDS NEW AND CHALENGING ACTIVITIES TO THRIVE • Try something you have never done! • Neuroplasticity – the ability of the brain to develop new neural

connections • Verbal abilities are the first area of cognitive function to decline • (The word is “on the tip of my tongue” syndrome) • Do word games – crossword puzzles. Word find and scrambled

words, scrabble and other word games • Include games of strategy, mathematical puzzles, visual games

MENTALLY STIMULATING ACTIVITIES Cont.

• Try chess, card games and puzzle books – get out of your comfort zone!

• Play with others – card games or on-line games with friends & family

• Join classes such as “Brain Games” or Bridge or ?? whatever is interesting and fun

• For long –term memory take a Life story writing class • Read or write poetry (if so inclined) • Join a singing class or learn to play an instrument

CREATIVE ACTIVITIES

• Creative activities are as important as mentally stimulating games • We use the right side of the brain- the visual, intuitive, non-linear • Art- design, crafts, photography • Drama, poetry and creative writing • Gardening, cooking • Music and dance • BE IN THE FLOW • Make time for these activities for balance in both sides of the brain

SOCIALIZATION

• BEING WITH OTHERS IS VITAL TO OUR PHYSICAL, MENTAL & EMOTIONAL WELL-BEING • Studies show that those with strong social support have increased longevity • Social interactions may lower stress • Stronger social connections lead to better physical health and a stronger immune

system especially in older adults • Strong social connections translate into an increased feeling of well-being and less

depression. • There is also growing evidence that having strong social connections helps maintain

cognitive skills and decreases the likelihood of developing dementia. • Those who volunteer and give of themselves show greater life satisfaction • People who continue to do meaningful work may be more fulfilled. • Laughter keeps us happy, connected & also reduces stress • Keep smiling – it adds years to your life!

STRESS & ITS IMPACT ON OUR LIVES

• All age groups are reporting an increased perception of stress • THIS MAY BE DO TO THE IMPACT OF THE DIGITAL AGE – ALWAYS “ON”

• TOO MUCH TO DO, TOO LITTLE TIME!

• THE MEGAPOLIS WHERE WE LIVE IS FAST-PACED AND OVERCROWDED

• NOISE LEVELS ARE INCREASED AND AFFECT OUR NERVOUS SYSTEMS

• CHRONIC ILLNESS MAY DECREASE OUR ABILITY TO ADAPT OR COPE

• CAREGIVING SITUATIONS PLACE A DRAIN ON OUR PHYSICAL & EMOTIONAL RESERVES

STRESS & ITS IMPACT • STRESS AFFECTS OUR PHYSICAL AND MENTAL HEALTH

• WHEN A THREAT IS PERCEIVED, THE PITUITARY GLAND SIGNALS THE ADRENAL GLANDS TO PRODUCE CORTISAL IN THE BLOODSTREAM

• INCREASED CORTISOL CAN AFFECT THE HIPPOCAMPUS OF THE BRAIN- IMPORTANT IN EPISODIC MEMORY- AND MAY KILL BRAIN CELLS

• INCREASED STRESS CAN DEPRESS THE IMMUNE SYSTEM, RAISE BLOOD PRESSURE AND INCREASE FAT IN THE BLOODSTREAM

• PROLONGED OR CHRONIC STRESS CAUSES PREMATURE AGING OF THE BRAIN

STRESS MANAGEMENT

• BRAIN HEALTH EXPERTS AGREE ITS IMPORTANT FOR ALL OF US TO HAVE A STRESS MANAGEMENT PLAN

• GIVE YOURSELF TIME-OUTS MORE THAN ONCE A DAY • DO DOWN TIME- SOMETHING THAT RELAXES YOU – NATURE WALKS OR LISTENING TO MUSIC,

TIME WITH YOUR PET • HOBBIES AND ACTIVITIES YOU ENJOY WILL HELP YOU RELAX • MEDITATE- LEARN WHAT HAS HELPED PEOPLE FOR THOUSANDS OF YEARS IN RELIGIOUS AND

SECULAR CIRCLES • MEDITATION DECREASES STRESS AND RESEARCH SHOWS IT INCREASES GRAY MATTER IN THE

BRAIN • THE EFFECTS OF MEDITATION WERE FOUND TO BE WIDE-SPREAD ENCOMPASSING MANY

REGIONS OF THE ENTIRE BRAIN. • (Sara Lazar, neuroscientist, Massachusetts General hospital & Harvard Medical School)

• The study found in both 25 and 50 year olds that the gray matter increased in the frontal cortex

and was preserved in spite of aging. Participants meditated for 27 mins/day for 8 weeks.

STRESS MANAGEMENT

• YOGA & BRAIN HEALTH • THE PRACTICE OF YOGA HAS BEEN A PART OF THE DISCIPLINE OF MILLIONS OF PEOPLE

THROUGHOUT THE WORLD FOR MANY CENTURIES

• YOGA BENEFITS THE BODY, MIND AND EMOTIONS AND RECENT RESERCH INDICATES IT’S GOOD FOR BRAIN HEALTH

• YOGA HELPS GROW PARTS OF THE BRAIN INCLUDING GRAY MATTER- NEW SYNAPTIC CONNECTIONS ARE ADDED – NEUROGENESIS

• COMPARISON THROUGH MRI SCANS OF YOGA PRACTIONERS SHOWED LARGER BRAIN VOLUME IN PRACTIONERS IN SEVERAL IMPORTANT AREAS OF THE BRAIN INCLUDING THE HIPPOCMPUS, CRITICAL TO CREATING NEW MEMORIES

• ANOTHER STUDY SHOWED YOGA IMPROVED THE BRAIN’S SPEED AND ACCURACY ON COGNITIVE TESTS AFTER A SESSION.

• From: “Yoga: Good for the Body and Brain” by Joe Dispenza, DC http://drjoedispenza.com

SLEEP • GET YOUR ZZZZZZZZZZZZZZZZZZZZZS!!!!!

• WE NEED 7-8 HRS – SOME CAN OPERATE ON LESS , BUT NOT FOR A PRO-LONGED TIME

• LESS SLEEP AND DROWZINESS INCREASES THE RISKS OF FALLS AND CAR ACCIDENTS

• THE BRAIN NEEDS SLEEP TO DETOX AND TO RESTORE NEUROCHEMICALS

• DREAMS – WE NEED OUR REM SLEEP TO REJUVENATE MENTALLY & EMOTIONALLY

• CREATING AN ENVIRONMENT CONDUCIVE TO GOOD SLEEP IS IMPORTANT • PROBLEMS CAN INCLUDE PETS, DIGITAL LIGHTS, NOISE AND SNORING SPOUSES! • WORK WITH YOUR SPOUSE AND PHYSICIAN FOR PERSISTANT SNORING • DARKEN YOUR ROOM OR GET AN EYE-MASK • COVER ALL DIGITAL DEVICES • GET A “WHITE SOUND” MACHINE • AN HOUR BEFORE RESTING, GET OFF YOUR DEVICES INCLUDING THE T.V. • AVOID ACTIVE EXERCISE AND EATING CLOSE TO BED-TIME • CHECK WITH YOUR PHYSICIAN FOR SUPPLEMENTS, FOODS AND AS A FINAL RE-COURSE MEDICATION LECTURE ON SLEEP HERE SEPTEMBER 25 – “How to be Better in Bed – Lessons from the Sleep Doctor”

NUTRITION CHOICES FOR OPTIMAL HEALTH

• DIETARY CHOICES AND HABITUAL FOOD INTAKE PATTERNS MAKE A DIFFERENCE IN PHYSICAL & BRAIN HEALTH

• NUTRIENT –RICH FOODS CAN HELP CONTROL VASCULAR RISKS AND PROTECT COGNITIVE FUNCTION. THEY ARE:

• Colorful fruits and vegetables and their juices • Whole grain and fiber-rich foods • Low-fat or fat-free dairy products • Lean meats, poultry, fish, eggs, beans , nuts and seeds • PLANT FOODS CONTAIN PHYTOCHEMICALS- PROTECTIVE COMPONENTS • The phytochemicals modify central nervous system (CNS) functioning by

providing anti-inflammatory and antioxidant protection – “Brain Food”

NUTRITION Cont.

• PHYTOCHEMICALS & NEUROPROTECTION • THESE ARE THE NON-NUTRITIVE, NON-ESSENTIAL PLANT CHEMICALS THAT

HAVE A VARIETY OF PROTECTIVE PROPERTIES • FLAVINOIDS & THEIR SUB-GROUPS • PHENOLIC ACIDS • STILBENES • LIGNANS • Phytochemicals may be hormone-mimetic (phytoestrogen), antioxidant,

anti-cancer, anti-bacterial, anti-inflammatory and/or immune system booster agent. This equals protection from disease.

• (American Institute for Cancer research. Phytochemicals: The cancer fighters in the foods we eat. Available at : http//prevent cancer.aicr.org)

NUTRITION Cont. • PHYTOCHEMICAL GROUPS AND SAMPLE FOODS

• FLAVANOIDS –Onions, kale, green beans, broccoli, endive, celery, citrus, thyme, soy, tomato , bell pepper, berry fruits, apple, purple and red grapes, red wine, apricots, pears, beans, cabbage, green tea, dark chocolate, parsley, thyme, hot peppers

• PHENOLIC ACIDS: Mangos, berries, apples, citrus, plums, cherries, kiwis, onion, tea, coffee, red wine, flour from whole grains

• STILBENES: Grape skins, red wine, peanuts, blueberries, cranberries • LIGNANS: Flaxseeds, sesame seeds, Cereal grains, cruciferous vegetables,

apricots, strawberries, soybeans • NOTE: Some foods overlap in 2 or more groups. • ALSO NOTE: High exposure to heat, acid or processing when preparing

flavonoid-rich foods can result in significant loss of the total flavonoid content

NUTRITION Cont. • THE ANTIOXIDANT FUNCTION OF PHYTOCHEMICALS PLAY A CRITICAL ROLE IN PROTECTING

COGNITIVE HEALTH • Free radicals that cause oxidative stress are neutralized by the antioxidants • Oxidative stress increases with age while antioxidant protection decreases leading to

cellular damage • This damage can manifest in a decline in motor or cognitive function • A DIET RICH IN THESE FOODS CAN MAKE A DIFFERENCE IN PHYSICAL AND BRAIN HEALTH • OMEGA-3 FATTY ACIDS ARE IMPORTANT FOR BRAIN HEALTH • These include: Alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosatetraenoic

acid (EPA) • The benefits include anti-inflammatory effects, maintenance of cell membrane, integrity of

neural function and reduction of beta amyloid plaque. • These are found in fatty fish such as salmon • The good oils – olive, avocado, coconut • Supplements may be recommended by your physician

SUPPLEMENTS

• WHEN IDEAL NUTRIENT LEVELS ARE NOT ATTAINED IN FOOD, THEN SUPPLEMENTS MAY BE RECOMMENDED

• Consult your medical team as some supplements interfere with medication • Most common supplements used by the general population and older adults for

cognition, memory or dementia are: • Vitamins C,D E and the B vitamins • Beta Carotene • Omega -3 fatty acids • Ginkgo biloba • Ginseng • Phospholipids- Phosphatidylserine (PS) • (Gustavo MK, Hung WW. Common dietary supplements for cognitive health. “Aging

Health” 2012

NUTRITION & SUPPLEMENTS

• SPICE IT UP! • TURMERIC containing curcumin protects the brain by reducing inflammation • PEPPERS of all varieties increase circulation • MINT assists in eliminating free radicals • GINGER, ROSEMARY & BASIL have anti-inflammatory properties • Research other herbs & spices for their properties & add to food

• WATER • Stay hydrated! The amount/ person may vary, but around 64oz is average • New alkaline water is available at water stores- lower Ph to reduce

inflammation

TIPS & RESOURCES

• CHECK WITH YOUR MEDICAL TEAM WHEN CONSIDERING CHANGES • BUYER BEWARE- THERE ARE MANY NEW SUPPLEMENTS AND

CONCOCTIONS THAT CLAIM TO IMPROVE MENTAL FUNCTION • Check labels for specifics, additives and overlaps • Do your own research on new information • Health Links has computers with reliable medical sites and other books • Go to the TMMC website and search under MOL for this lecture and

previous lectures on brain health • Resource material on on-line games and programs in South Bay are

available