By Agatha Thrash
Two factors have been published in our last two editions: psychological and nutritional. Here is the third part.
Lifestyle Factors
Falls and broken bones often mark the first step in a downhill spiral for the elderly. Tests have shown that spinach taken several days per week (4-5 times) can maintain the portion of the brain necessary for good balance and coordination.
When the body mass index reaches 27 or higher, weight becomes a serious health concern. Government guidelines recommend a BMI of 25 or less. People with a BMI of 19 to 22 live longer than those with a higher BMI. {You can know your BMI by finding a BMI chart online}
As many as one-third of Americans over the age of 50 are likely to have chronic, mild dehydration; if not moderate or severe. Of medical interns, young men and women, 27% were mildly dehydrated. The concerns of dehydration include the risk it poses for kidney stones (at least 8 cups of water per day can prevent most stones, even in people prone to forming stones), reduction in strength and endurance in physical activities, an increased risk of some cancers, particularly urinary tract cancer.
But probably the disease to be feared most from chronic dehydration is strokes. The more calories burned each day, the more water one needs. Coffee and alcoholic drinks, cokes, tea, and chocolate should not be counted as liquids meeting the fluid needs of the body, as they actually encourage loss of water through the kidneys.
A study on aging done by the National Institute on Aging in Bethesda showed that people over the age of 70 who had difficulty performing daily activities - climbing stairs, ability to walk half a mile, their walking speed, ability to easily get up from a chair, and their balance were all indicators of becoming disabled in the next four years. Those functioning in the middle range of the tests were 60-80% more likely to become disabled than people with the very highest scores. Those with the lowest scores were over 400% more likely to become disabled.
This study indicates a great need for optimum exercise for all older people. The number of times in 30 seconds an elderly person can rise from a straightbacked chair without using their arms measures lower body strength. As an example, an 80-year-old woman who can stand up 10 times in 30 seconds is about normal for that age. But doing only 10 of these chair stands at age 60 is below average. While people at that level may function all right now, they are at risk of losing mobility by age 75. At 60 a woman should be able to do 20 in 30 seconds; at 70, 15; and at 80, 10.
Eating fewer calories lengthens life. A study done by the National Institutes of Health showed that reducing calories by 30% lowered the cholesterol, blood pressure, and risk of heart disease; and restricting the calorie intake even lower cut the rate of cancer, diabetes, and heart disease. In addition to the NIH study, another research done at the University of Wisconsin, and a third at the University of Maryland substantiated the NIH study. British studies as well have shown that rats on a diet severely restricted in calories enabled them to live 50% longer. You can take action on this research if you like by eating only breakfast and lunch and no supper, and a diet consisting largely of fresh vegetable salads, cooked vegetables (without fat added), fresh fruit and preserved fruits (canned, frozen, and dried), and a few nuts and seeds, about an ounce once or twice a day. Calorie restriction is the "only manipulation we currently know that increases life span, " said Dr. Richard Sprott of the National Institute of Aging. You may be able to increase your life span by onethird if you reduce your calorie intake by one-third.
Predictors of Accelerated aging
Poor pulmonary function is associated with a lower mental functioning in later life. Joint impairment and weak thigh muscles contribute significantly to reduction in vigorous exercise. These factors, therefore, can become predictors for individuals who will develop accelerated aging. How firm are your thigh muscles?
Squeeze them to find out how long you are likely to live. The earlier in life you begin strength training and physical exercise, the less likely you are to become frail in old age.
Diabetes has been linked to a 30% increased risk of getting Alzheimer's disease. Simply restricting one's total calories can increase survival. Reducing total calorie intake is one of the most important things in reducing the accelerated rate of aging. At 60% less table sugar than is average, persons can be expected to live about 35% longer. Even when eating lots of calories, if these calories come from starchy carbohydrates rather than heavy table sugars, one can expect about 20% longer life span. Apparently excessive sugar generates free radicals that accelerate aging.
Reduce your exposure all through life to certain solvent groups such as benzene, toluene, phenols, and alcohols, ketones and other organic solvents.
If you don't chew well, you may lose brain cells. Research was done by cutting off the upper molars of laboratory mice. At the end of the test period memory for space was evaluated, and the numbers of hippocampal neurons were counted. Molarless mice showed a decrease in both learning ability in a water maze, and neuron density in the hippocampus area of the brain compared with control mice. These changes increased the longer the molarless condition persisted. The data suggest a possible link between reduced mastication and brain cell loss, and may be one risk factor for senile impairment of spatial memory.