Thinking About Aging

On the cusp of my 74^th birthday, I’m thinking about aging.  So far, I am grateful for the gentle impact it has had on me as far as vital body parts go.  I thank my genetics, good fortune, privilege, long term good choices, education, and a 40 plus year career in naturopathic medicine as a naturopathic physician.  I have been a lifelong exerciser and more keenly mindful of nutrition since I was a teenager.  I only had one puff of a cigarette— while in high school, after a football game, travelling 101 with postgame friends, between the A & W Root Beer on the south end of town and something akin to a Denny’s on the north end; That was it for me… nausea, coughing, bad taste in my mouth.  I have been fortunate enough to avoid the temptations of alcohol being anything other than occasionally.   One or two sips and I’ve had enough.   But I am very aware and know of inevitable changes ahead.

So, what are some key aspects of healthy aging.   According to the CDC, the list is incredibly sensible and in alignment with naturopathic medicine, and representative of the research in terms of lifestyle habits.   Here it is:

Be physically active. Many women may gain weight before, during, and after menopause which often occurs between ages 45 and 55. This weight gain may be caused by declining estrogen levels.  Regular exercise benefits the heart and bones, helps control weight, and can improve your mood.

Eat healthy foods.  A healthy diet can help counter the symptoms of perimenopause and menopause and prevent many chronic diseases and different types of cancers.  The intake of preventive nutrients essential in menopause includes vitamin D, vitamin C, B vitamins, protein for energy, and calcium.

Get quality sleep.  All adults need seven to nine hours of quality sleep each day.  Women may be particularly vulnerable to insufficient sleep duration and quality after the menopausal transition.   To achieve better sleep, follow a regular sleep schedule, and avoid naps late in the day as this may keep you awake at night.

Maintain social connectedness.  The quantity and quality of social contacts and interactions with people are important for women during menopausal changes.   Actively engaging with family, friends, and your community in a positive way can influence your health and well-being.

Manage your stress.  Research revealed that women in the early perimenopausal phase may experience higher stress levels.   Learning to cope with stress with meditation techniques, physical activity, and by participating in activities you enjoy will help you, the people you care about, and those around you to quickly recover from life stressors.

Limit or avoid alcohol and don’t smoke.  Smoking and heavy alcohol consumption increases the risk of depression in premenopausal women;  and postmenopausal women who smoke have lower bone density.   You can gain substantial health benefits when you limit or avoid alcohol and quit smoking.

I am also reading a book lately by Ezekiel J. Emanuel, M.D.: Eat Your Ice Cream.

His six fundamental wellness behaviors that yield the maximum benefits with the least work include:

1. Don’t be a shmuck – avoid self-destructive risks
2. Talk to people – cultivate family, friends, and other social relationships
3. Expand your mind – stay mentally sharp
4. Eat your ice cream – consume healthy food and drink
5. Move it! – exercise well and regularly
6. Sleep like a baby – get the rest you need

He asserts the beaty of his list is that it is short, manageable, and effective.  I like the simplicity of it.  I like it that he has a goal of not overwhelming people with elaborate advice that is too often based on speculation and insufficient research.  That said, there is research on natural ingredients, nutrition and lifestyle that can have a particularly positive impact on healthy aging and longevity including people who are living in and with certain lifestyles in  “Blue Zones”, diets high in polyphenol compounds, low alcohol, no smoking, and regular exercise.  In case you do not know, “Blue Zones” are specific geographic regions with the highest concentrations of centenarians and longest-lived populations, characterized by healthy, plant-slant diets, consistent, natural movement, strong community bonds, and lower stress levels. The five original, organic zones include Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (California).

Here’s to you, here’s to me.  It’s not too late to choose habits that pave a path for optimal aging.