Ask the Expert - Part 2
“My dad is in great shape. He is 80 years old and is active, alert, and involved in life. I want to help keep him that way. What would you recommend?” - Ben
Dear Ben,
Sounds like you and he have been very fortunate. The strongest recommendation I can make is for him to remain active physically, mentally, and socially. In addition, preventive medical measures that can be taken to help prevent and slow down the progression of disease.
“Successful aging” is a term that has recently become popular with gerontologists — doctors and researchers who study aging. It is defined as maintaining three states:
- High mental and physical function
- Active engagement with life
- Low risk of disease and disease—related disability
These states were described in a popular book called “Successful Aging” which outlined the results of a group of gerontologic research studies collectively referred to as ‘the MacArthur Foundation Study.’ What follows are specific recommendations based on the findings from the MacArthur Foundation as well as many other studies.
Engage in Exercise
Exercise has been shown to improve energy level, lower blood pressure, and decrease the risk of heart disease, late-onset diabetes, and depression — all of which can increase lifespan and help a senior maintain independence. A combination of moderate aerobic exercise and resistance training (lifting weights) is ideal.
One of the easiest and best forms of aerobic exercise is walking at a moderate pace for a comfortable distance — such as one half to one mile — everyday. This kind of walking helps to maintain mobility, lower extremity strength, and balance. Swimming, and playing golf and tennis are also excellent forms of aerobic exercise.
Adding resistance training to an exercise regimen improves muscle strength and balance, even in adults in their nineties. A senior working on a weight machine might typically do the following set of exercises three times:
- Leg presses (8 repetitions)
- Leg extensions (8 repetitions)
- Leg curls (8 repetitions)
- Tricep extensions (8 repetitions)
- Chest presses (8 repetitions)
Such a regimen should only be implemented after consultation with a physician. Furthermore, it is often wise to begin under the guidance of a professional trainer. Practicing yoga and Tai Chi Chuan (a Chinese martial art that employs slow, graceful movements) are also excellent ways to maintain strength, flexibility, and balance.
Keep Challenging the Brain
Remaining mentally active may decrease the risk or delay the onset of memory loss and dementia such as Alzheimer’s disease. Continuing to stimulate the brain with new challenges (e.g., playing bridge or word games, learning how to use the Internet, etc.), as well as continuing to educate yourself and to read are good ways to keep mentally active. Total years of education, by the way, is one of the protective factors against the development of Alzheimer’s disease.
People Need People
Several studies have described the importance of maintaining a supportive social network. One recent study published in the Journal of Gerontology using data from the MacArthur Study found that study respondents with more social ties showed less functional decline (dependence in activities of daily living), and that the benefits of social ties were stronger for men than women. Men who lose their spouse also suffer a comparatively higher rate of cardiovascular disease and mortality than women who are widowed. The take home message here is for older adults, especially men, to make great efforts to maintain family and social ties.
Get Preventive Medical Care
Preventive medicine to avoid the onset, or slow the progression of, major illnesses such as heart disease, stroke, diabetes, and cancer is the other essential component of successful aging. For an older male, preventive medical measures include:
- Visiting a physician every six months to a year to
- Look for evidence of heart disease. Cardiovascular disease is still the number one cause of mortality in the geriatric population.
- Monitor blood pressure. Careful control of blood pressure below the 130/80-140/80 range has been shown to lower the risk of heart attacks and strokes by 40 percent to 50 percent.
- Monitor blood sugar.
- Monitor cholesterol.
- Having an annual rectal exam with a stool test for blood, and a sigmoidoscopy every three to four years for the early detection of colon cancer.
- Having an annual digital exam (rectal) to detect prostate cancer.
- Having a blood test called the prostate specific antigen (PSA) test or a newer version called the “free PSA test” to detect prostate cancer.
- Taking a daily baby aspirin (or regular aspirin if your physician recommends it) to decrease the risk of heart disease, most types of stroke, and colon cancer.
Eat Right and Take Selected Vitamins
Nutrition is another important part of preventive medicine. A healthy diet low in fat (less than 30 percent) and high in fiber (at least 5 servings a day of fruits and vegetables) has been shown to lower the risk of colon cancer and may also lower the risk of other cancers. In addition, a low-fat, low-cholesterol diet has been shown to lower the risk of heart disease and stroke.
Calcium intake and vitamin D are very important in helping to prevent osteoporosis, and secondary hip and spinal fractures. For older adults, the recommended daily doses are
- 1200 mg of calcium
- 800 IU vitamin D
Most older adults take in about 700 mg calcium each day, so that means most seniors actually only need to supplement their diet with 500 mg/day of calcium.
Lastly, the use of antioxidant vitamins is still somewhat controversial, but some physicians recommend taking 800 to 1000 IU of vitamin E each day to prevent memory loss and dementia. The daily use of vitamin C, selenium, and B-complex vitamins are still too controversial to make a clear recommendation.
Hope this answers your question. Enjoy your father!
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