health & wellness
I recently asked a vibrant 90-year-old patient, “Mrs. J,” how she managed to age so well.
“I have good genes,” she replied. Her mother lived to the age of 89, she said, and her father to 93.
Was her answer correct or are there health-related behaviors that are more important than genes in determining healthy aging? For answers, I explored Mrs. J’s beliefs, lifestyle and habits.
“Aging is a state of mind.”
When I asked Mrs. J to close her eyes and imagine how old she felt, she responded that when she was lying down and nothing in her body hurt, she felt like she was in her 20s.
That’s an example of positive thinking. A study published in the Journal of American Medical Association (JAMA) in November 2012 found that older adults with positive thinking were 44 percent more likely to recover from a severe physical disability than those with a negative attitude.
And a Yale University study reported that older individuals with positive perceptions of aging lived 7.6 years longer than those with less positive perceptions of aging.
“I’ve watched my fat intake since the age of 25.”
Mrs. J rarely eats meat, always reads food labels to make sure she’s not consuming too much salt, and only eats pastry-like desserts when she dines out once or twice a week. Although fond of eggs and cheese, she primarily follows a Mediterranean-style diet that is rich in whole grains, plant-based foods and nuts. She occasionally drinks wine.
Studies show that this type of diet can lower the odds of having a heart attack, stroke or premature death. Additionally, a study published in JAMA last November found that a Mediterranean diet supplemented with extra-virgin olive oil significantly reduced the risk of breast cancer.
“I began playing tennis and riding horses at the age of 9. As an adult I occasionally went horseback riding and I played golf twice a month. Later, I had a personal trainer for 15 to 20 years.
Regular weight-bearing exercise has been found to be helpful in staving off osteoporosis. Staying fit can also help lower the risk of having Alzheimer’s disease and other types of dementia because exercise benefits the hippocampus, the memory center of the brain.
“Having friends, especially younger ones, helps me stay more physically active.”
A medical study following nearly 309,000 people for 7.5 years found that those with sufficient social relationships had a 50 percent greater likelihood of survival than those with poor social relationships. Mrs. J. said that being involved in organizations and charitable work helps keep her feeling engaged and stimulated, improves her confidence and self-image, and provides her with a sense of purpose. A healthy social network forces her to be active.
“I typically sleep 6 to 7 hours a night and nap as needed.”
According to the National Sleep Foundation, the recommended amount of sleep for adults 65 and up is 7 to 8 hours. For adults 18 to 64, the recommended amount of sleep is 7 to 9 hours. Insufficient sleep can raise the risk of heart disease, obesity and diabetes. Some studies have evem shown a correlation between insomnia and accelerating aging of the brain.
“I smoked on and off for 17 years, and quit in 1960 when I had a severe respiratory infection.”
In the book “Dying to Quit: Why We Smoke and How We Stop,” tobacco researcher and psychologist Janet Brigham writes that for each pack of cigarettes smoked, one loses 28 minutes of life expectancy. That amounts to many years lost over a lifetime. Mrs. J. added that over time, she noticed a loss of lung function, which she attributed to secondhand smoke; her late husband was a heavy smoker.
“I have faith. I love being Jewish. Being Jewish increases my participation in life and its joys. I believe in God, absolutely. When I pray, I don’t ask something from God, but I am always expressing gratitude.”
Over the past three decades many published studies have reported that religious involvement correlates with better health and longevity. The reasons for improved longevity could include reduced stress and strong social ties.
“I generally don’t obsess about things I could have done differently. At this stage of life I am happier, and I feel less stress and anger. These truly are my golden years. When I do worry, it’s about different things than when I was young.”
We all experience adversity in life. Older adults, especially, are likely to have experienced significant challenges, such as loss of a loved one or developing a chronic illness. But greater resilience and cultivating the ability to cope with hardship can help overcome disability and depression.
“I am thankful for the availability of clean water, healthy food and access to good medical care. I enjoy welcoming new family members into my life and sharing happy occasions. I am always grateful.”
Having a sense of gratitude and thankfulness helps to counterbalance loss and misfortune, and helps us keep a balanced perspective on life. Expressing gratitude is good for our emotional well-being, health and longevity.
Jerry Saliman, M.D., is a volunteer internist at Samaritan House Medical Clinic in San Mateo and a contributing medical blogger for the Peninsula JCC (http://www.pjcc.org) in Foster City. He retired from Kaiser South San Francisco after a 30-year career.