Since we ditched cable and went to You Tube TV, a whole new horizon of information has become available that before now was accessible only on my computer. That, plus the technological advancements in smart TV’s has placed a 78-inch computer monitor in the center of our living room. One of those information sources I watch regularly is You Tube, itself.
As you know, You Tube is a vast resource of videos on any subject imaginable. Recently, I stumbled upon a video titled “Senior Health Habits for Better Health.” An Asian fellow who called himself Dr. William Li was reporting on a lifestyle study conducted by the Stanford Center for Longevity, an affiliate of Stanford University School of Medicine, which Google Maps locates in “Stanford, CA,” not Palo Alto.
This study included 4200 senior citizens between the ages of 70 and 90 observed for 12 years and was intended to identify healthy habits seniors could use to improve quality of life and lengthen life expectancy. The mission of the Stanford Center for Longevity is not only to increase longevity but also to increase our strength, resilience, and independence in order to enjoy those extra years. At the conclusion of their investigation, the researchers presented six lifestyle behaviors, ie. “health habits,” they proposed would achieve the mission of The Center.
These six health habits are simple, common sense behaviors that are easy to practice and intended to improve the health of seniors. They are general measures that are “good medicine” for just about everybody. They are not controversial. They are:
1. Drink Water Strategically—overnight we lose water weight so with breakfast drink 12-16 ounces to replenish that lost at night. With each meal, drink at least 8-12 ounces of water. Hydration helps circulation, kidney function, cognitive function, and bowel function.
2. Resistance-based Movement 2-3 times a week—this does not mean weightlifting. Instead it means doing any activity against a resistance. Your muscles are worked against a resistive force such as a resistance band, light dumbbell, wall push-up, or intentionally carrying a bag of groceries. This activity preserves muscle mass and fights atrophy. This helps prevent falls and lengthens life. Consuming protein before these sessions is a good adjunct.
3. Maintain Regular Sleep Schedule—go to bed at the same time and wake up at the same time every day. Sleep in a cool room. Do deep breathing exercises for 10 minutes before going to bed. Be evaluated for sleep apnea or sleep-disordered breathing and treat if present. Restful, efficient sleep releases hormones that are beneficial to good health and longevity.
4. Eat Protein—we need more—eat 1.2 gm of protein per kg of body weight over three meals. After age 75 our bodies need more protein to prevent breakdown of muscle cells and other tissues thus slowing deterioration and ultimately aging. Aim for 25-35 gm of protein at each meal—that’s chicken, fish, eggs, Greek yogurt, or legumes.
5. Daily Active Social Engagement—isolation shortens lifespan. Loneliness increases cognitive decline and increases dementia. Social interaction releases Oxytocin in the brain and it improves memory. Combining this with exercise, such as walking, activates neural pathways in the brain that help memory and cognition. One social interaction every day is recommended. Active thinking, talking, and engagement are examples. Be involved in some engaging activity.
6. Daily purposeful Cognitive Challenge—learn something new. Use your brain for at least 30 minutes every day. Sustained studying and active learning help prevent dementia. Learn a language or learn to play a musical instrument physically holding the instrument and learning how it works. This improves cognitive function as determined by testing parameters. Eat fish oil supplement to improve brain function.
These simple, everyday activities have been shown repeatedly to slow aging and prevent cognitive decline in people age 70 and above. Plus they improve quality of life and can extend Ann individual’s lifespan. Besides that they are good “habits” to get in to and practice daily. These positive activities are good health practices, and I would encourage you to adopt them ASAP.
Reference: Li W. “Senior Health Habits for Better Health” You Tube Video.
