Tuesday, March 31, 2009

Being 51, I was interested in an article about the 10 Secrets of Healthy Aging from The Today Show site. Not only was it good advice for aging people but for everyone in general. Plus we are all going to be there at some point. Here we go:

1. Get Your Potassium - "People 65 and older who loaded up on these foods kept as much as 3.6 percent more lean muscle tissue than those who consumed less. That's important because most of us typically lose about 4.4 pounds of muscle mass a decade (starting at age 65). This muscle loss can lead to falls." Here is where resistance training comes in!
2. Think Positively - "An analysis of 30 follow-up studies in the Journal of Happiness Studies found that being happy can protect you from becoming ill. Indeed, the effect of happiness on lifespan is about as strong as not smoking, say researchers." Does not hurt to try & will lead to benefits in other aspects of your life!
3. Lace Up - "According to a study in the British Journal of Sports Medicine, if you stay aerobically fit, you can delay biological aging by 10 or more years and prolong your independence."
4. Culture Club - "More research is needed, but probiotics been linked to improved immunity and decreased rates of colon cancer, says Miller. "Anecdotally, some of the zones where people live the longest also happen to be places where the diet has a variety of fermented foods, which contain probiotics," she adds."
5. "B" Smart -  "A recent study found that people with low blood levels of this nutrient (B12) experienced a faster decline in cognitive function than those with higher levels. On the flip side, people who consume plenty of B12-rich foods are six times less likely to experience brain shrinkage."
6. Eat Fish -  "Researchers found that older people who ate omega-3-rich fish at least three times a week had a nearly 26 percent lower risk of brain lesions associated with stroke and dementia than those who didn't eat fish regularly. EPA and DHA also may protect your eyes; people who eat fatty fish just once a week are 50 percent less likely to develop age-related macular degeneration, the leading cause of blindness in older adults. The study shows just twice a week of fatty fish is fine & tales to types in the article to help avoid the mercury stuff.
7. Be Social - "Research suggests that loneliness can increase the risk of high blood pressure, depression, and Alzheimer's disease, as well as lower immunity. On the other hand, "socializing appears to enhance health, and may even increase longevity." AND it is fun to be with friends!
8. Vitamin D - "Vitamin D is one of our major defenses against many age-related diseases," says Weil. Indeed, a large study in the Archives of Internal Medicine found that people with the lowest blood levels of D had a higher risk of dying from all causes during the median 7.7-year study period."
9. Tai Chi - "Often described as "meditation in motion," this ancient form of stretching and balance can help you age well. Numerous studies suggest that tai chi may improve everyday physical functioning, lower blood pressure, ease chronic pain, relieve anxiety, and slow bone loss after menopause."
10. Eat Less Red Meat -  "A recent study found that people who consumed the highest amounts of red meat (equal to about a quarter pound of hamburger a day) had a 20 to 60 percent higher risk of developing certain cancers than those who ate less." You don't have to cut it out completely but there are many they eat it all the time. Just reducing the number of times you eat it per week can help.

You can read the full article & more interesting facts at the link in the first sentence of my post.