May You Live
100 Years
Addendum, January 7, 2016
Exercise Six Days Per Week
Start out with 30 minutes spent on a treadmill, elliptical, or a stationary bike for two weeks, but by the third week progress to 45 minutes of moderate aerobic exercise daily.
He,
C., Sumpter, R., Jr., & Levine, B. (2012, October). Exercise
induces autophagy in peripheral tissues and the brain. Atophagy,
8(10), 1548-51. doi: 10.4161/auto.21327.
Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/22892563
Physical
exercise induces autophagy, or the degeneration of unnecessary or
dysfunctional cells in the muscles, liver, pancreas, and adipose
tissue, as recently discovered in mutated mice that couldn't run as
long on a treadmill as wild-type mice. Unlike the wild-type mice,
they failed to reverse high-fat diet induce glucose intolerance after
eight weeks of exercise training possibly because of defects in their
signaling pathways that regulate muscle glucose uptake and metabolism
during exercise. Additionally, addendum, researchers also found that
when adult mice exercised on a treadmill, this induced autophagy in
the cerebral cortex of adult mice. Thus, researchers theorized that aerobic exercise in humans might result in improved cognitive function.
A
2011 study that reviewed the life spans of Tour de France riders who
competed between 1930 and 1964 noted that they lived eight years more
than their contemporaries who didn't exercise. A 2012 student
presented at the annual meeting of the American College of Sports
Medicine also noted the positive effects of moderate rather than
extreme aerobic exercise: Adults who ran between one and two miles
per day were 20 per cent less likely to die prematurely than those
who didn't exercise. However, individuals who ran more than 20 mils
daily stood the same risk of dying prematurely as their sedentary
peers (Reynolds, 2013, December 5, para. 2-3).
Walking
briskly for just 11 minutes daily adds 1.8 years to life, but if an individual walks 22 minutes daily (or 150 minutes per week or 30 minutes daily),
he or she adds 3.4 years to his or her life. Walking for 43 minutes
daily adds 4.2 years to a life span (Selig, 2013, May 9, para. 8-9).
___________
Strive to be
happy!
10 easy things that will make you
happier backed by science. (2013). The Mind Unleashed. Retrieved from
The Mind Unleashed lists ten things
individuals can do to increase their happiness, but they also go a long way
towards living and long life.
Take
time out to treat yourself, but don’t treat yourself every day.
Exercising self-control pushes
those individuals who will ultimately succeed to make difficult choices,
deferring immediate pleasures for more long-term goals (Janes, 2013, p.
1). Additionally, grit, curiosity, optimism,
love, social intelligence, gratefulness, and zest make for a more fulfilled
life (Janes, 2013, p. 2-8).
Brush
with an electric or battery-operated toothbrush twice daily.
Your guide to gum
disease symptoms and heart disease. (2005, April 6). Web M. D. Retrieved from http://www.webmd.com/heart-disease/features/your-guide-gum-disease
Research associates
periodontal and gum disease, or gingivitis, with heart disease (Your guide,
2005, p. 1). Web M. D. thus recommends
brushing, using a circular motion twice daily, flossing, using an antiseptic
mouth washing, going to the dentist twice a year, eating healthy foods, and
stopping smoking (Your guide, 2005, p. 2).
To ensure proper brushing, opt for an electric or battery-powered
toothbrush.
Electric toothbrushes
are better than manual brushes at reducing plaque and gingivitis in both the
short and the long term (Hatfield, 2005, Electric toothbrushes, p. 2).
Get
enough sleep each night, but don't sleep too much.
Chart notes that adults should get
seven to eight hours of quality sleep each night. Infants and toddlers need
nine to ten hours of sleep per night while infants need three or more hours of
naps, and toddlers need an additional two to three hours of nap time. School children need between nine and eleven
hours of sleep nightly.
Getting too little or
too much sleep over an extended period of time puts adults at a
greater risk of death. The optimum number of hours that they need
to sleep may be seven hours per night. Moreover, this might mean
waking up in the middle of the night whereupon they read, prayed, or
meditated, and then going back to sleep.
Quit
smoking & stay away from second-hand smoke.
Harms of smoking and health
benefits of quitting (2011, January 12).
Retrieved from
Tobacco smoke is responsible for
lung, esophagus, larynx, mouth, throat, kidney bladder, pancreas, stomach, and
cervix cancer as well as acute myeloid leukemia and contributes substantially
to heart disease, stroke, aortic aneurysm, chronic obstructive pulmonary
disease (COPD) (chronic bronchitis and emphysema), asthma, hip fractures, and
cataracts. It also puts smokers and
passive-smokers at higher risk of developing pneumonia and other airway
infections. Mothers-to-be and mothers of
infants who smoke increase their baby’s risk of death from Sudden Infant Death
Syndrome (SIDS). Men who smoke are at greater risk of erectile dysfunction
(Harms of smoking, 2011, para. #2).
Almost immediately upon quitting
smoking, heart rate and blood pressure return to normal, and levels of carbon
dioxide levels in the blood begin to decline. Within a few weeks, circulation
improves, and within several months the lungs begin to start functioning more
normally (Harms of smoking, 2011, para. #8).
Long-term benefits of quitting smoking lower the risk of cancer, heart
disease, and COPD (Harms of smoking, 2011, para. #9).
Attend
worship services weekly.
Being an active member of a faith community provides a support group.
Blotcher,
Elena Salmoirago, Fitchett, George, Ockene, Judith K., Schnall, Eliezer, and Crawford,
Sybil. (2011, February 8). Religion and healthy lifestyle: Behaviors
among Postmenopausal women. The Women’s Health Initiative. p. 1-31. Retrieved
from http://escholarship.umassmed.edu/cgi/viewcontent.cgi?article=2673&context=gsbs_sp
A
three-year study of postmenopausal women between 50 and 79 indicates that
religious involvement may promote healthy lifestyle choices since regular
worship attendance correlates with taking advantage of preventive health-care
services, such as mammograms and pap smears, and habits, for instance, not
smoking, drinking moderate, and being aware of fiber intake, but not
necessarily with regular exercise or a diet lower in saturated fat and calorie
intake (Blotcher, 2011, p. 2). Thus, in
addition to promoting psychological well-being, and promoting social
relationships and supports, attending worship services regularly corresponds with
making certain healthy lifestyle choices in middle age and elderly women aged
50 to 79 (Blotcher, 2011, p. 8).
Attending
a weekly religious service may lower a woman’s risk of death 20 percent
compared with those women who don’t attend religious services (Gordon, 2008,
para. 1). Attending regularly, but less
than once a week, accounts for a 15 percent drop in the risk of death. The statistics for this measure come from a
Women’s Health Initiative study of 95,000 women aged between 50 and 79 over at
least a seven-year period (Gordon, 2008, para. 10).
Set
aside time each day to pray and to meditate.
Scientific
studies show that regular prayer and meditation contribute to a longer and
healthier life (Schiffman, 2012, para. 1). Prayer and meditation help alleviate
stress and maintain a positive outlook in what medicine calls the “relaxation
response” that occurs during prayer as the metabolism decreases, the heart rate
slows, blood pressure declines, and breathing become more regular (Schiffman,
2012, para. 4). Prayer slows brain waves, giving those at prayer feeling in
control, tranquilly alert, and with a peace of mind since it increases levels
of dopamine, which is associated with a sense of well-being (Schiffman, 2012,
para. 5-6).
Accordingly, those who pray
daily are 40 percent less likely to have high blood pressure while prayer
boosts their immune systems and lessens the severity and length of illness
(Schiffman, 2012, para. 9). Science,
however, cannot
prove the benefits of intercessory prayer, since what actually happens during
prayer cannot be scientifically observed (Schiffman, 2012, para. 12).
The
deep relaxation brought about by 15-minutes of daily meditation provides seven
measurable health benefits: 1) increased immunity to disease, 2) emotional
balance, 3) increased fertility, 4) relief from irritable bowel syndrome, 5) a
lowering of blood pressure, 6) prevention and treatment of inflammation
associated with heart disease, arthritis, asthma, and skin conditions like
psoriasis, and 7) calmness (Stephens, 2013, para. 11-18). Stephens recommends the following techniques
for meditating 15 minutes once or twice a day:
scanning or taking an inventory of the body, focusing on breathing,
repeating a mantra, such as a short scripture, and using guided imagery, such
as imaging a waterfall, to alleviate stress (Stephens, 2013, para. 19-23).
Set aside time to read
scripture.
Reading scripture
enhances meditation because it provides a concept for the mind to concentrate
on instead of thinking about daily stresses (Dube, 2013, para. 6).
Numerous Christian faiths give their believers access to daily scripture readings Online:
Daily Bible Readings:
- Catholic Online provides
Roman Catholic users with daily Bible readings from both the Old and New
Testaments, although it doesn’t give an overview of all the readings for the
month of December: http://www.cathcom.net/bible/daily_reading/
- The Episcopal Church USA
offers a lectionary that gives daily readings in both the Old and New Testament
in the Revised Standard Version and the English Standard Version via the
following link: http://satucket.com/lectionary/
-
Upper Room, a daily devotional guide sponsored by the Greater Board of Discipleship of the United Methodist Church, provides daily devotions based on scriptures, and it also allows users to submit prayer requests. http://devotional.upperroom.org/
- The Latter-Day Saints Church (the Mormons) considers both The Book of Mormon and the Christian Old
and New Testaments as sacred writings.
The Book of Mormon is available Online: http://www.bookofmormononline.org/
Jewish Holy Scriptures:
Daily Torah Readings:
The Quran & the Hadith:
Muslims believe that they need to be able to recite the Koran in Arabic, although their first language often isn't Arabic.
-
The following link allows
Muslims to read the Quran not only in Arabic but also in many other languages,
including English: http://qurango.com/english.html
- The following daily reading
link provides a simultaneously translation of the Quran in both English and
Arabic that one can both read and listen to as well: http://quran.com/1
Buddhist, Hindu & Tao Readings:
- The Hindu Website furnishes English translations of the Hindu
scriptures: http://www.hinduwebsite.com/sacredscripts/hinduism_scripts.asp
Hug
a friend!
Since
Western culture finds showing physical affection outside one’s family is taboo,
many individuals suffer from “touch deprivation” (Spechler, 2013, para.
4). Demonstrating affection by touching,
after first asking, lowers blood pressure since hugs, pats on the back, and
handshakes reward the central nervous system (Spechler, 2013, para. 5-6).
When all else fails, or even before, volunteer
for a clinical trial:
Clinicaltrials.gov
publishes the results of clinical trials as well as providing recruits the
opportunity to participate in them. The
Clinicaltrials.gov Website organizes trials by conditions, rarity, drug
intervention, dietary supplement, sponsors/collaborators, and location.
CenterWatch. (2013).
Drugs in Clinical Trials. Retrieved from
Through subscription only, Center Watch lists weekly
newly approved drugs as well as drugs in current clinical research and gives a
summary of trial results to registered users.
This clearinghouse also lists clinical trials from Phase 1
through Phase 4 from around the world. Moreover, it offers subscribers
a five-day tree trial access.
Get out in the sun—in
moderation.
The
skin needs some exposure on the face, arms, back, and legs without sunscreen
twice weekly for from between five and 30 minutes, depending on the time of
year, and the cloudiness of the sky (Jetvig, 2013, para. 1-3). Vitamin D isn’t found in any plant food, but
is found in oily fish and milk and milk products fortified with Vitamin D (
Jetvig, 2013, para. 4). As almost anyone with Irish or Scots ancestry can also
point out, a fair skin should be exposed to the sun for only a very limited
amount of time.
See
also:
Understand
signs of stress and how to lessen stress factors.
Since
stress left unchecked leads to chronic health problems, it’s important to
recognize signs of stress in the body, mood, and behavior (Stress management,
2013, para. 2-3). That way, individuals
can manage stress through physical activity, relaxation techniques, meditation,
yoga, ta-chi—not to mention enough sleep and a balanced diet (Stress management,
2013, para. 4). However, it’s critical
to seek medical help for chest pains since this isn’t an ordinary sign of
stress but a symptom of a possible heart attack (Stress management, 2013, para.
5).
Stress
is a chemical reaction that allows the individual to act to prevent injury—“a
fight or flight response” whereupon the heart races, respiration speeds up,
muscles tighten, and blood pressures rises.
Thus, while a small amount of stress serves as a protective mechanism,
chronic, ongoing stress can result in long-term physical, and mental health
problems (Stress symptoms, 2013, p. 1).
Stress
symptoms fall into emotional, physical, cognitive and behavioral categories
(Stress symptoms, 2013, p. 1) while the consequences of long-term stress
include mental health problems, cardiovascular diseases, obesity or eating
disorders, menstrual problems, sexual dysfunction, skin and hair problems, and
gastrointestinal problems (Stress symptoms, 2013, p. 2). Stressed out people shouldn’t be afraid to
seek counseling (Stress symptoms, 2013, p. 2).
Avoid and treat on-the-road
health problems.
Diarrhea:
Avoid
by drinking or eating foods washed in water that hasn’t been boiled, stay
hydrated; [wash hands and/or use antibacterial wipes and liquids after using
the toilet and before eating];Treat
with ciprofloxacin, Loperamide.
Blisters:
Avoid by wearing well-fitting, broken-in
shoes. Treat
with skin lubricant and moleskin pads.
Respiratory infections:
Treat
with nasal decongestant, acetaminophen or paracetamol; drink
plenty of fluids and rest in bed;
Bladder infections:
Avoid by staying hydrated, showering and
changing underwear daily; women should wipe themselves front to back; [take a
shower or bath before having sex]. Treat
with tmp/smx or ciprofloxacin.
Dental
problems:
Treat by visiting a local dentist—as stop gap
measures ease pain with clove, warm salt water rinses; [avoid eating any foods
with pits or seeds, even if they are suppose to be pitted].
Superficial
skin infections:
Treat by cleansing with soap and water and applying
antibiotic cream; change and clean wound twice daily; make sure to have a tetanus
vaccination before leaving.
Mosquito bites:
Avoid by creating a barrier--wear long sleeves
and slacks, sleep under mosquito netting, use a permethrin spray on clothes as
well as a 35 percent concentration of DEET spray).
Muscle
aches and pains:
Take ibuprofen or acetaminophen.
Jet lag:
Treat
upon waking by opening the curtains--bright light stimulates wakefulness, and upon
needing to sleep turn off the lights and cover the eyes--dim light has the
opposite effect; caffeine provides an artificial boost.
Sexually
transmitted disease:
Avoid by creating a barrier—men should wear
never worn, latex condoms; [or better yet, abstain from casual sex].
Don’t text or talk on a
cell phone when driving.
Texting
or dialing a cell phone while driving takes the driver’s eyes off the road, his
or her hands off the wheel, and mind off driving. In the United States, 3,321 people were
killed by “distracted drivers. So pull over to answer a phone call.
Keep a journal.
Regularly
keeping a journal strengthens t-lymphocytes and decreases symptoms of both
asthma and rheumatoid arthritis since writing about stressful events helps
writers cope with anxiety.
Linger over dinner with
family.
When
families eat together, family members are more likely to eat fruits and
vegetables than fried foods and transfats (Davis, 2013, para. 2), and they are
less likely to be drinking sodas.
Children are also less likely to be overweight and to drink, smoke, or
use drugs or alcohol (Davis, 2013, para. 6).
Choose friends wisely.
Everyone
should stay away from acquaintances and friends who 1) take more than they
give, 2) lower self-esteem, 3) can’t keep a secret, 4) bring out an individual’s worst traits, 5) consistently
disappoint and cancel meetings, 6) don’t like or respect an individual’s
family, and when both partners in a friendship can’t agree upon whether it’s a
platonic or a romantic relationship (Smith, 2010, para. 3-12).
Listen to classical
music, or better yet, play a music instrument yourself.
Major
and minor music modes help convey emotions.
Classical music calms and sooths, while heightening emotions, relieving
pain and anxiety, lowering blood pressure, and curing insomnia. It may also alter brain waves in young
children, and foster their brain development.
Infants may actually grow faster if they listen to classical music. Finally, when cities like New York and London
have played classical music in public places, this has actually lowered the
crime rate there (Frederick, 2012, para. 3-11).
Learning
to play a musical instrument helps children develop their reading skills and
raises their I.Q. while it helps adults retain mental alertness and
memory. Practice learning to play also
teaches self-discipline, relieves stress, gives a sense of achievement, and it
can be fun (Estrella, 2013, para. 2-6).
Laugh at yourself.
In
the short term, laughter can stimulater the heart, lung, and muscles as well
increase the endorphins released to the brain, activate and then relieve the
stress response, and smooth tension.
Long term, laughing often improves the immune system, relieves pain,
increases emotional satisfaction, and improves mood (Stress relief from
laughter, 2013, p. 1). Individual can
improve their sense of humor by surrounding themselves with visible reminders
of what makes them laugh and smile, practice laughing laugh with others, read
jokes and funny stories they want to share, and developing a sense of what
isn’t funny (Stress relief from laughter, 2013, p. 2).
___________
 |
| Adults are turning to coloring to help them meditate. |
Take
up coloring to relieve stress:
Ease stress by using
coloring to meditate better. Coloring it seems is no longer just for
small children as noted in this American Library Association link: http://americanlibrariesmagazine.org/latest-links/adult-coloring-books-2015/
The following adult coloring pages are available free-of-charge Online:
Similarly, other non-stressful hobbies can have the same ameliorating effect on stress.
___________
Addendum
January
7, 2016
 |
| Mastering a new skill like learning a foreign language keeps the mind sharp! |
Genes
matter but lifestyle matters as well when it comes to longevity
(Reece, 2015, December 15, para. 1).
Mix
and mingle: Older adults with social connections have a 50
percent greater chance of reaching age 100 (Reece, 2015, December
15, para. 2).
Sweat
to the oldies: Seniors who exercise seven hours weekly lessen
their chance of dying early when compared with those who are active
for less than 30 minutes weekly. However, physical activity doesn't
necessarily mean going to the gym since in includes activities like
walking, gardening, dancing along with perform a mix or aerobic,
balance and strength-training exercises (Reece, 2015, December 15,
para. 3).
Do
some brain training: The elderly who keep their minds sharp
delay or prevent diseases like Alzheimer's by keeping up with
current events, playing cards, doing crossword puzzles, using the
Internet, learning a new hobby, traveling, or going back to school
(Reece, 2015, December 15, para. 4).
See
the glass half full: A study of Ashkenazi Jews aged 95 to
107 finds they usually cultivate a positive attitude and a sense of
humor (Reece, 2015, December 15, para. 5).
Chill
out: By this time, older adults should be able to manage
stress by staying calm and being thankful. Reduce stress by
keeping a journal, talking with affirmative friends and relatives
exercising, taking time to relax, or seeking professional counseling
(Reece, 2015, December 15, para. 6).
Listen
to your gut: Opt for healthy eating, which means more fruit
and vegetables [and less meat[ as well as following a diet habit
embraced by Okinawan centenarians of stopping eating when one is 80
percent full (Reece, 2015, December 15, para. 7).
 |
| Include more fruits and vegetables in your diet. |
Keep
the scales in balance: Keep body weight in check (Reece,
2015, December 15, para. 8).
-
Pop
pills with caution:
Staying healthy without going to the doctor and refraining
from seeing pills as a magic cure-all actually helps older adults
live longer (Reece, 2015, December 15, para. 9).
Work
the schedule: Adhering to a daily schedule even after
retirement proves beneficial (Reece, 2015, December 15, para. 10).
Don't
snooze on beauty rest: Get enough sleep—at least seven
hours per night—is part of a healthy lifestyle (Reece, 2015,
December 15, para. 11).
____________
Medical Resources for Seniors
(& Everyone Else)
Below readers will find links to resources on various medical diseases and conditions:
Alzheimer’s
Disease
Cancer
COPD and Lung Diseases
Diabetes
Heart Attack
Stroke
The articles reviewed and the links furnished on
this Web page represent the opinions of their authors, so they complement—not
substitute—for a physician’s advice.
|
