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When it comes to aging well, we’re all looking for the magical fountain of youth that will keep us healthy and vigorous well into our senior years.

It turns out there really is a tried-and-true method for aging well physically, mentally and spiritually. It’s not magic, and it takes effort, but it can add years to your life, help keep your brain fit, and boost your mood.

The secret formula: regular exercise and a healthy diet.

“Only thirty percent of how you age is determined by your genes,” says David Heber, M.D., Ph.D., Director of the UCLA Center for Human Nutrition. “The other seventy percent is in your hands.”

For example, he notes, Asians who live in China and Japan typically have low rates of cancer and diabetes. However, once they come to the U.S. and adopt our dietary habits, their rates dramatically increase.

Physical Activity

Active people are half as likely to develop heart disease than those who are inactive. They are less likely to develop diabetes and osteoporosis; make fewer visits to the doctor and the hospital; and take fewer medications. Unfortunately, more than half of Americans age 65 and over are inactive.

“Exercise of the right types can maintain muscle mass … which improves overall metabolism, puts less stress on your pancreas, and helps you achieve a healthier body,” says Dr. Heber.

Here’s the catch: You need to do physical activity regularly in order for it to work. By scheduling time for physical activity and making it part of your regular day, you are more likely to stick to a routine. You don’t need to join a gym: Lift two-pound weights while you watch TV or walk the entire mall when you go shopping.

Be sure to include these different types of exercise, each of which provides unique benefits:

• Endurance activities are those that make you breathe hard, like dancing, swimming, biking, or running. Build up to at least 30 minutes of endurance activity most days of the week. You can break the 30 minutes into shorter sessions.
• Strength exercises involve lifting weights. This helps build muscles and strengthens bones.
• Balance activities help improve balance and prevent falls. Your doctor can show you some exercises to do on one foot to improve balance. Here are some examples: http://www.mayoclinic.com/health/balance-exercises/SM00049
• Flexibility activities generally refer to stretching, which can improve your freedom of movement.

Diet

The other part of the equation is diet. Studies show that following a healthy diet can reduce the risk of osteoporosis, high blood pressure, heart diseases, and certain cancers. What does a healthy diet look like? At least half of your plate should consist of fruits and vegetables. Eat a variety of colors of produce in order to take full advantage of what Dr. Heber refers to as “nature’s pharmacy.”

In ancient times, Dr. Heber notes, our diets were filled with fruits and vegetables. These foods contain chemical compounds that protect us against cell damage and disease. However, modern food processing has removed many of these compounds from our diets.

The part of our plate not filled with fruits and vegetables should include a combination of low-fat dairy products, grains – at least half of them whole grains – and lean protein such as fish or chicken. Nuts and beans also count as protein.

We need some fat in our diets, but not all fats are created equal. Red meat and full-fat dairy products -- such as cheese, milk, ice cream and butter – contain trans and saturated fats, which increase the risk for certain diseases. Monounsaturated and polyunsaturated fats, on the other hand, are good for the body. They are found in such foods as salmon, nuts and seeds, plant oils, and avocadoes.

Dr. Heber says that most of us consume more sugar than we realize because many of the processed foods we eat contain high fructose corn syrup. Soft drinks are a major source of “empty” calories. Thirty-three percent of the sugar consumed in the average American diet comes from soft drinks.

The secret’s out: For a healthy body, exercise regularly and choose foods wisely.

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Here’s one more powerhouse tip for aging healthfully: Get preventive health screenings and appropriate vaccinations. Here are guidelines for women and men:
http://www.nlm.nih.gov/medlineplus/ency/article/007463.htm
http://www.nlm.nih.gov/medlineplus/ency/article/007466.htm.

Always check with your physician before beginning a diet or exercise program.

Labels: Balance, David Heber, Diet, Endurance, Exercise, Flexibility, For the Body, Nancy Sokoler Steiner, Physical Activity, Strength

We know there are concrete steps we can take to improve our physical health and prevent or decrease the chances of developing certain illnesses. This is true for our mental health as well.

To keep our minds fit, we need to follow the same key strategies for keeping our bodies healthy: get regular physical exercise and eat a healthy diet. In addition, we need to engage in activities designed to ‘exercise’ and ‘nourish’ our brains.

Get Physical

“Of all the lifestyle habits that may protect your brain health, the scientific evidence is most compelling for the effects of regular physical conditioning,” says Gary Small, M.D., Director of the UCLA Longevity Center in his book The Alzheimer’s Prevention Program. “Recent research shows that people who engage in moderate physical activity have a 40 percent lower risk for developing Alzheimer’s disease.”

Small cites a Harvard study of more than 18,000 women which found that walking briskly for a total of 90 minutes a week – about 15 minutes per day – was enough to delay cognitive decline and reduce possible risk for future Alzheimer’s disease.

Physical activity causes the heart to pump more blood, which reaches all the body’s muscles and organs — including the brain. Increased blood flow in the brain appears to reverse cellular deterioration associated with aging.

Aerobic activity isn’t the only type of physical activity to positively affect the brain. Strength training also seems to promote brain function by increasing the heart’s efficiency in supplying blood to the brain and boosting specific brain functions involving complex reasoning and attention skills. Balance training also shows benefits to memory and other cognitive abilities.

Choose Food Wisely

“What we eat affects our mental function and may be critical to maintaining brain health,” says Dr. Small.

A healthy diet benefits both the body and the brain by helping to keep inflammation in check. Although inflammation is usually a health-promoting process, chronic inflammation fuels many age-related illnesses, including cancer, heart disease, and Alzheimer’s disease.

Health-promoting foods such as fruits, vegetables, fish, whole grains, and legumes fight inflammation, as do many herbs and spices.

Lawrence C. Katz, Ph.D., a professor of neurobiology at Duke University, says “brain exercise” can help develop new connections in the brain. “The mental decline most people experience is not due to the steady death of nerve cells,” he says in an American Psychological Association publication article. Rather, the cause is atrophy of connections between nerve cells in the brain. Routine behaviors can contribute to this atrophy, while novel experiences can help strengthen neural connections.

Train Your Brain

Just as the body needs exercise, so does the brain. Learning stimulates the growth of new brain cells. By challenging the brain, we can increase the number of brain cells and grow the number of connections between those cells. The key is to keep the stimulation varied. So while it’s good to exercise your brain by doing crossword puzzles, for example, you should combine that with different types of mental challenges such as Sudoku or other brain teasers. Taking classes and learning new skills are also ways to “exercise” the brain.

“Practicing basic memory methods sharpens memory capacity, slows age-related decline and helps maintain peak memory function,” says Small. His research at UCLA has found that using simple memory techniques can activate and strengthen specific neural circuits in the area of the brain involved with memory processing.

“As we learn memory enhancement skills, neural activity increases as the brain recruits neighboring circuits to solve tasks,” says Small. “With practice, the brain develops more efficient strategies for both learning and recall.”

Reduce Stress

Constant stress releases cortisol in the brain, which weakens memory. Meditation can reduce harmful stress hormones by shifting the focus of our attention. Lack of sleep can cause stress, while getting adequate sleep reduces chronic inflammation, improves memory and helps us to be more resilient in dealing with stressful events.

Reach Out to Others

Establishing and maintaining relationships with others is another way to help the brain. “Social interactions boost cognitive ability,” says Dr. Small. “Becoming and staying socially engaged may reduce your risk for dementia by as much as 60 percent.”

Having or finding a purpose can also help us stay sharp. A Rush University Medical Center study of more than 950 older adults found that those who had clear intentions and goals were less likely to develop Alzheimer’s over the subsequent seven years.

Research from the Johns Hopkins Bloomberg School of Public Health found that engaging in volunteer activities may boost brain function. Researchers found that after six months of volunteering, the participants demonstrated significant increases in brain activity in regions important to cognitive function.

Keeping the mind fit should be a lifelong priority, and is a pursuit that can greatly influence the quality of our lives in our later years. The Healthy Brain Initiative, a project sponsored by the Centers for Disease Control and the Alzheimer’s Association to promote cognitive health, makes a great argument for maintaining good mental health: “Having a clear, active mind at any age is important, but as we get older it can mean the difference between dependent and independent living.”

Labels: Brain Games, Cognitive Exercise, Cognitive Fitness, Diet, Exercise, Fitness, For the Mind, Gary Small, Nancy Sokoler Steiner, Stress

Earlier this week, we posted on our Facebook fan page and Twitter account an article from the Los Angeles Times about how a new study confirms that even a little exercise helps prevent heart disease. The study is gaining some pretty significant traction in the medical community. We found this article by Dr. Howard LeWine of Harvard Medical School in response to all the media buzz, and thought we'd share.

News Review From Harvard Medical School -- Study: Any Exercise Helps the Heart


Even small amounts of daily exercise help to reduce the risk of heart disease. That's the conclusion of a new review of research on the topic. Some benefit was seen with as little as 10 to 15 minutes of exercise a day. The review combined the results of 9 previous studies. All of them included information on exercise habits. Researchers looked at people who did moderate-intensity exercise (such as walking) for a least 150 minutes a week. That is the current recommended minimum. People in this group had a 14% lower rate of heart disease than those who did no exercise. Benefits of exercise were strongest among women. The study appeared in the journal Circulation. USA Today wrote about it August 2.

By Howard LeWine, M.D.
Harvard Medical School


What is the Doctor's Reaction?
Yes, we all know that exercise is good for you. But does more exercise actually prevent coronary heart disease? Not everyone has been convinced of the direct link.

People who exercise tend to be more conscious of what they eat. They are less likely to smoke. They also pay more attention to their health. Maybe that's why they are healthier.

This very comprehensive study gives us a definitive answer. It found that any amount of exercise decreases your risk of chest pain, heart attack and death from heart disease. In fact, people who don't exercise at all can decrease their risk of heart disease with as little as 10 to 15 minutes of exercise per day.

The researchers set out to define how much exercise it takes to decrease your risk of heart disease. Their benchmark was the recommended minimum of 150 minutes of moderate-intensity exercise per week. This is exercise that a person performs during non-work hours. It is often called leisure-time physical activity.

According to this study, people who get an average of 150 minutes per week of exercise reduce their risk of coronary heart disease by 14%. For people who average 300 minutes per week, the risk reduction improves to 20%.

Women appear to benefit more than men. The researchers found that women had a greater reduction in heart disease from similar amounts and intensity of exercise. This was unexpected. Other studies have not shown a sex difference. Also there is not a good biological explanation to account for this.

What Changes Can I Make Now?


Do you engage in any leisure-time physical activity that raises your heart rate and makes you sweat a little? If you don't, get started. Take a short walk every day, mow the lawn or plant a garden. Do something every day, even if it is only for a few minutes.

Your next goal is 150 minutes of moderate-intensity physical activity per week. That is less than 2% of the total minutes in a week! (There are 10,080 minutes per week.)

Moderate-intensity exercise can be determined by heart rate or METs. MET stands for metabolic equivalent. One MET is the amount of energy you burn when you are sitting quietly.

Heart rate -- Moderate-intensity exercise raises your heart rate to 60% to 75% of your maximum heart rate. The simplest formula for maximum heart rate is 220 minute your age.

METs -- Moderate-intensity exercise means 3 to 5.9 METs. Examples of activities that increase your metabolic rate to this level include:

• Walking at 3 to 3.4 miles per hour
• Riding a stationary bike with light effort
• Riding an outdoor bicycle at 7 to 10 miles per hour

Labels: Circulation, Cross Post, Exercise, For the Body, Harvard Medical School, heart disease, Heart Rate, Howard LeWine, Leisure-Time Physical Activity, METs, moderate-intensity, Physical Activity, Staff