Healthy Aging: Body, Mind & Spirit

I know the secret to longevity

Did you know that depression is the leading cause of disability according to the World Health Organization (WHO)?

At its worst, depression can lead to suicide, a tragic fatality associated with the loss of about 850,000 lives worldwide every year.    Depression was the fourth leading contributor to the global burden of disease in the year 2000, and the WHO estimates that by the year 2020, depression will rate second for all ages and both sexes.

Knowing so much about clinical depression both academically and  from personal experience has taught me the secret to longevity.   It’s simple.   Those who truly enjoy their life and feel that they are living it to the fullest, are those who want to continue living as long as possible.   Those who feel stuck in depressing circumstances and see no way out, are most vulnerable to ending their lives either at their own hand or unconsciously through illnesses, accidents, etc.

When asked, most centenarians (those 100+) felt that their love of life was their best reason for living so long.   There’s the challenge then, creating the kind of life you want to live indefinitely.

In a meeting of Northern Colorado Writers this week, the director Kerrie Flanagan asked the thought provoking question,  “At what age of your present life, do you wish you could have stayed indefinitely?”   Many answered their 20s and 30s.    It is perfectly clear to me that my 50s have been by far the happiest time in my life.

That is not to say that Mike and I don’t have our daily challenges.   We do.    But having such a loving and loyal life partner has made the biggest difference to both of us.   This is the first time EVER I have felt so loved and appreciated day-to-day.   For me, this is what makes life worthwhile.

I credit my own midlife crisis with making me feel so desperate and alone that I finally did what I needed to do to find a satisfying life for myself.    The constant awareness that my life is easily half over, and feeling so miserable with what I had created so far, was the perfect incentive for me to get going and change as much as I could so that I could finally find a higher level of contentment for myself.

I now believe, the best incentive for living a long life is to live a life full of self-compassion as well as compassion for those you meet along the way, and then find a way to appreciate your life every single day.   If you need help with the gratitude part, take the time to go watch this five minute video, to start you on the right track!

Remember:  There is always something is be thankful for.

So you think you can multitask?

Wrong!    You may think your brain can switch gears constantly and get more done, but in fact, studies show that a person who is interrupted takes 50 percent longer to accomplish a task.  Not only that, he or she makes up to 50 percent more errors while multitasking.

You may think you are adept at this, but taking your sequential brain into a multitasking environment can be like trying to put your right foot into your left shoe.   Add to that the complications of aging, and a recent brain injury, and you have a confusing mess!

The brain is a sequential processor, unable to pay attention to two things at the same time.   Businesses and schools praise multitasking, but research clearly shows that it reduces productivity and increases mistakes.   Try creating an interruption-free zone during the day—turn off your e-mail, phone, IM program, or BlackBerry—and see whether you get more done successfully!

How does the U.S. health system rank?

According to a new study of seven different industrialized countries,  the UK’s health care system is the most efficient.    The Commonwealth Fund report looked at five areas of performance – quality, efficiency, access to care, equity and healthy lives.

The US came last in the overall rankings, which also included data from Australia, Canada, Germany, the Netherlands and New Zealand.

More than 27,000 patients and primary care doctors were surveyed across all seven countries as part of the study, starting in 2007.

Learn more about this study here.

Feeling good about “beauty therapies” in midlife

I found it interesting to see how confusing and even depressing my eyebrow changing experience (permanent make-up!) was for me this week.

It’s not that I don’t LOVE my new and finally visible eyebrows at age 55.   I love what they do to my overall appearance!

But before I decided to get them done, I spent some time with the woman who was offering this service as well as other esthetician-type services, just to check her out.   She is in her late 40s and looks amazing in her permanent makeup (no other make-up needed!)

But for some reason, talking with her about my own “beauty issues” brought me down.   When it comes to making any effort to beautify myself, I find all sorts of internal conflict and sadness.    When I was younger and naturally more attractive, I never wore make-up.   That seemed to be the way it was back in the 70s and 80s on college campuses.   Natural was in.

Now I feel almost guilty about making myself up, not to mention issues with the chemicals, allergies, etc.    But I also feel sad to see my original attractiveness fading slowly.   My lovely midlife husband says I look great to him, and I appreciate that SO MUCH!   But I can see my appearance fading into nothingness and I HATE IT!

I went back the next day to talk to the woman who was about to tattoo permanent eyebrows onto my face, about all of this.   She said she felt the exact same way.    She had felt guilty going into this line of work originally because it was all so vain and surface-oriented.   But she also realized (she has a M.A. in counseling psychology!) how important feeling good about yourself really is.   She decided in the end that, what she calls “beauty therapy” is essential to feeling happy to be alive.   That is just the way it is!    She loves making people feel good about themselves in a tangible way.

This was revealing to me on a number of different levels.   What did I think?   The make-up or vanity police were going to show up at my door and arrest me for taking steps to feel better about myself?

So many rules in my head, so little time to get rid of all of them before I die!

Drug abuse among Boomers soaring!

According to new studies, drug abuse among Baby Boomers is soaring.    Especially alcohol abuse, but overuse of pharmaceuticals and street drugs are also common.  

Go watch this short video from CBS NEWS to learn more.

Is male menopause real?

Is male menopause or andropause a real medical condition, or the unnecessary medicalization of natural aging?    Time magazine took on this question yesterday.

Restless Leg Syndrome

Some may doubt the existence of “restless leg syndrome.” They have obviously never tried to sleep with my husband when his legs start jerking uncontrollably, moving the entire bed.  He also can never take a nap during the day, because his legs immediately start jerking around.

Getting enough sleep is something most of us take for granted.

BBC: But for some families the ability to have a good night’s rest could lie in their genes. A neurological condition called Restless Leg Syndrome, RLS affects millions of people worldwide, and is found more commonly in women than men.  Researchers now have identified a genetic link in families.

The condition – which gets worse at rest and at night – has meant that Beverley Finn hasn’t had a good night’s sleep in 46 years.   She comes from a family of six sisters – all of whom are affected by RLS to some degree.    Although RLS mostly affects the limbs, in Beverley’s case it’s her stomach.   She has to get up and walk about to relieve her pain.

RLS usually occurs on its own, but it can occasionally be caused by a physical illness, such as iron and vitamin deficiencies, diabetes or kidney problems.   It can also happen in pregnancy. Some people liken their RLS to having fizzy drinks running through their veins, or having itching in their bones.

Vitamin B and lung cancer risk

Speaking of getting enough vitamins, don’t forget to keep up your vitamin B6 levels.    These occur naturally in nuts, fish and meat or can be taken as supplements.

Here’s an interesting new BBC report on vitamin B and lung cancer.

Exciting new discoveries about vitamin D!

Most of us already know how important calcium is in making and keeping our bones strong. As we get older, our bones slowly begin to thin.   They become less dense, more brittle, and more likely to break. When this thinning advances to a certain point, it’s called osteoporosis.

Each year in the United States there are two million bone fractures associated with osteoporosis, and 300,000 of those breaks will involve a hip.

For years, high calcium intake has been promoted as the best way to prevent osteoporosis and related fractures, but recent research suggest there were a few flaws in that reasoning.

Yes, calcium is still essential in keeping bones strong. Most of us need 800 to 1,200 milligrams calcium each day by consuming dairy products, vegetables, and supplements. More than that is not recommended because it can interfere with absorption of phosphorus, another crucial bone strengthener.

However, new research is showing how vitamin D may figure even more prominently in the health equation. Calcium supplementation is not all that beneficial if vitamin D intake is low. The body needs vitamin D to absorb calcium, and between 30 to 60% of us have less than optimal vitamin D levels in our blood.

According to a recent article in the Harvard HealthBeat, vitamin D is exceptional in three ways. It has a unique mechanism of action in our bodies, we can’t get very much of it naturally through diet, and many Americans are deficient in it.

Harvard Medical School now finds that the benefits of vitamin D extend far beyond its reputation for building healthy bones. Studies suggest that adequate amounts of vitamin D may lessen the risk of several types of cancer and may also play a role in preventing high blood pressure, multiple sclerosis, and even schizophrenia.

Low blood levels of vitamin D have been linked with high blood pressure in several studies. Further research is underway to clarify these findings. But correlations between high blood levels of vitamin D and cancer prevention are much more conclusive at this time.

A 2007 study comparing cancer rates in sunny countries with those in less sunny climes found that vitamin D intake through sunlight exposure may lower the risk of several forms of cancer, especially those found in the stomach, colorectal, liver, gallbladder, pancreas, lung, breast, prostate, bladder, and kidney.

Like calcium, vitamin D plays a crucial role in keeping bones strong and healthy, but supplementing with calcium does little good if your vitamin D levels are insufficient. Recent research shows that older people who take 700 to 800 IU per day of vitamin D appear to reduce their risk of all fractures including broken hips. Vitamin D deficiency can lead to muscle weakness, which can increase your risk of bone fractures.

So get your vitamin D level tested today, and up your levels for proper aging and health!

How do we get enough vitamin D?

The recommended dietary intake of vitamin D increases as we age from 200 IU for those  under age 50, to 400 IU up to age 70, and 600 IU for those over 70.    However, most experts now recommend getting at least 1,000 IU of vitamin D per day from safe sun exposure, eating vitamin D-rich foods and supplements.

Some foods that are rich in vitamin D include fatty cold-water fish (salmon, tuna, sardines, etc.), eggs, and fortified foods like breakfast cereals, some juices and milk products, but you’d have to eat a lot of these to raise your blood levels. Furthermore, Dr. Walter C. Willett, chair of the Harvard School of Public Health, cautions against over consumption of dairy products because of recent studies linking high dairy consumption with the development of ovarian and prostate cancer.

Instead consider adding brief sun exposure when the sun is least damaging before 10 a.m. and after 4 p.m. But, unless you live in the southern U.S. and spend a fair amount of time outdoors, some kind of supplementation will be needed to achieve the full beneficial effects of vitamin D in your blood stream.

Remember that most daily multiple vitamins contain at least 400 IU of vitamin D, and many calcium pills also contain added vitamin D. A combined daily dosage of at least 1,000 IU of vitamin D, should take care of your minimum needs while benefiting your bones, and possibly preventing some cancers and other problems.

How to build strong bones

Osteoporosis is a national epidemic. Approximately one-third of all postmenopausal women have or are developing the “silent disease,” which often develops over many years without evident symptoms.

So why should you care? Because osteoporosis ultimately leaves bones weak, brittle, and easily susceptible to fractures — particularly of the hip, spine and wrist.    And since one in five people dies within a year of sustaining a hip fracture, these are numbers that you can’t stand to live with.   Literally.

Here’s how to keep building strong bones:

Get your calcium. Calcium is important to build strong bones, and while you may think dairy products are the only way, other sources might even be better.   The produce aisle is a good place to look for your daily dose of calcium.   Green leafy vegetables, such as kale, bok choy and broccoli are excellent sources of calcium as well as vitamin K, another component of bone health.

Soak up vitamin D. It’s essential to aid in the absorption of calcium.   Fortunately, your own skin produces vitamin D in response to direct sunlight.   Getting just ten to fifteen minutes of sun exposure–without sunscreen–on your arms and legs, two to three times week should do it for most people.   But if you have dark skin or don’t get enough direct sunlight, consider supplementation of at least 1000 IU per day!

Avoid the booze. Don’t drink away your dietary efforts!   Alcohol can interfere with vitamin D metabolism, which in turn affects your body’s absorption of calcium.   Excessive alcohol consumption can also affect hormone production, causing irregular menstrual periods in premenopausal women and lowering testosterone levels, both of which increase your risk of osteoporosis.

Quit smoking. If you smoke, here’s yet another reason to quit.   Smoking has been shown to decrease bone density, increasing your risk of fractures. Furthermore, once bones have been broken, smoking may hinder the healing process, since smokers carry a lower amount of oxygen in their blood.   Female smokers have also been shown to start menopause an average of five years earlier than non-smokers, increasing their risk of osteoporosis.

Check your meds.  Certain ones may increase your risk of osteoporosis.

• Immunosuppressants, including prednisone and other steroids, methotrexate and cyclosporine
• Thyroid drugs
• Anticonvulsants
• Aluminum-containing antacids
• Cholesterol-lowering drugs

Also, if you haven’t already, it’s high time to get off the couch! Weight-bearing activities such as walking, running or stair climbing, help to build bone density, while strength training like free weights, weight machines, exercise bands, or your own body weight as resistance, helps to build muscle mass.   Incorporating different types of exercise into your routine will help guard against osteoporosis.