Experts weigh in on how to successfully age
As an aging Baby Boomer, the pains and aches of old age and my noticeable gray hair are obvious signs of getting closer to age 60.
The aches and pains of getting older happen more often, too. After spraining my ankle from a fall on a sheet of ice while taking out my garbage, it took much longer for this injury to heal. Most recently, a sharp pain in my hip makes me wonder if hip replacement surgery could be in my future.
Even like me, President Barack Obama has shown his age by his gray hair and is even beginning to publicly complain about his aches and pains because of living over five decades.
Discussing the aging process during an exchange about his signature healthcare reform law, 52-year-old Obama said that being past 50, “you wake up and something hurts and you don’t know exactly what happened, right?”
Taking Control of the Aging Process
Of course, President Obama’s complaints about getting old went viral. Approaching two Rhode Island gerontologists and a geriatric physician, this columnist gives the middle-aged president tips on easing into his old age.
To successfully age, “stay physically active,” says Phillip G. Clark, ScD, Director, URI Program in Gerontology and Rhode Island Geriatric Education Center and Professor, Department of Human Development and Family Studies, He suggests that you get an assessment from your physician. This helps both your body and your brain. A moderately brisk, 30-minute walk a day is all you need, he notes. “It’s more important that you build physical activity into your daily routine and do something that you enjoy and can stick with, than spend a lot of money on a gym membership that you seldom use,” he says. Eating a diet that is high in fruits and vegetables is also important as part of a healthy lifestyle at any age.
Clark also recommends that aging Baby Boomers stay engaged with settings and activities that keep them involved in life through their faith community, family and friends. Even having a sense of purpose in life that gets you outside of yourself, through volunteering, can help you age more gracefully, he adds, stressing that having a social network and people who care about and support you are essential elements of successful aging at any age.
But don’t forget to “have a positive attitude and keep a sense of humor,” warns Clark. According to the gerontologist, this can get you over the challenges and hurdles you may encounter. “Being resilient in the face of the challenges of life and getting older demands that we see the positive side of situations and not get bogged down in focusing on what we no longer have. We need to emphasize what we can do to keep the enjoyment in our lives.”
While Richard Besdine, Brown University Professor of Medicine and of Health Services and Director of Brown’s Center for Gerontology and Healthcare Research agrees with Clark about the impact of exercise and social networks on improving your health and longevity, he also sees other ways to increase the quality of your aging.
Strategies to an Improved Life Style
According to Besdine, a majority of people with high blood pressure don’t take medication to control it. This chronic condition can cause strokes. Smoking does not just cause lung cancer, “but every type of cancer and chronic lung disease, “one of the worst ways to die on this planet.”
Don’t forget your pneumonia or influenza vaccination, warns Besdine. Having repeated occurrences of the flu can lead to heart disease and other health issues, he says.
A good nutritional diet is key to enhancing the quality of health in your later years, notes Besdine, but people living on fixed incomes may not be able to afford eating fruits, vegetables and lean meats. Cooking for yourself may even lead to a decision to not make nutritional meals. Besdine is also a big advocate of the Mediterranean diet, a heart-healthy eating plan that emphasizes fruits, vegetables, whole grains, beans, nuts and seeds, and healthy fats. He notes that this diet reduces your chances of getting heart disease and diabetes.
Screening for cancers (by scheduling a mammogram and/or colonoscopy) and depression, along with moderate drinking, good oral health care, and preventing osteoporosis by taking calcium and Vitamin D, even reducing adverse drug reactions and improving mobility, are simple ways to increase the chances of your successful aging, Besdine says.
Unraveling Research Findings
Rachel Filinson, Ph.D., Professor of Sociology/Gerontology Coordinator at Rhode Island College, says the “devil may well be in the details.” For instance, Filinson notes that while some gerontologist have long regarded “under nutrition,” that is the consuming relatively few calories to sustain oneself,” as a way to increase one’s longevity, others disagree with the theory.
Meanwhile, mental stimulation is believed by many to deter cognitive decline, Filinson says, but brainteasers and games have not been adequately proven by research findings, she adds, while reading and writing may be helpful.
Although a large social network and recreational pursuits have been lauded as essential to enhance the quality of aging, some investigations have found that solitary activities like gardening are just as effective, observes Filinson.
In that science can be a work in progress, Filinson believes that older adults can take charge of their lives by optimizing the positives and minimizing the negatives—how we age. “It’s about the choices we make in life rather than the genes we were born with,” she quips.
President Obama might well listen to Clarke, Besdine, and Filinson’s sage advice as to how he can cope with the aging process. Even small changes in his daily, mundane routines, like using the stairs rather than taking an elevator in the White House or even taking Bo, the first family’s dog, for a brief walk around the grounds, can result in his living longer, even reduce his noticeable aches and pains.
Herb Weiss, LRI ’12, is a Pawtucket-based writer covering aging, health care and medical issues. He can be reached at email@example.com.