Aging for Longevity - Introspective

Health is so vital to aging well. The good news is that we have a lot of say in how we age. We can choose to make decisions that affect us positively or negatively. Many things are within our power to change. Other things simply require making good decisions to keep us healthy. It’s wonderful to know that at any age we can decide to live healthier, and it still has a positive impact on our future health.

            Looking Inward (and Outward) – My Present Health

·      My Health Habits

As I look at my own health, I know there are many habits I can change for the better. An amateur nutritionist for many years, I have held a passionate interest in the food we eat and keeping fit and healthy. I’ve been known to experiment with diet fads, like Slim Fast, the South Beach Diet and the Atkins’ Diet. (Interestingly, a Naturopathic Doctor recently told me that the Atkins’ diet is the single best diet because of the low carbohydrates and high protein regiment.)  However, even trying Atkins’ Diet alone didn’t make me feel healthier or fitter. I actually felt better when I combined elements of several diet types such as low carbohydrates, low fat, smaller portions and high fruit and vegetables. What I have learned is that there are general guidelines to eating well and the rest is somewhat variable and tailored to each individual. There is no one size fits all. A diet needs to become a lifestyle one can maintain.

            My fitness over the last 5 years has changed a great deal. Life events, major relocations, college, family deaths and life stress have definitely affected my ability and drive to exercise and eat well. In 2007 I weighed 117 lbs. I was eating well, exercising regularly, and felt great. Now in 2012 I am 25 lbs. heavier, nothing fits, I no longer feel good about myself, and I am generally uncomfortable more often than not. Hence, I am determined to t get back to an exercise plan, because I want to feel good again. People often tell me “Oh you look fine, you don’t need to lose weight” and for me it isn’t about outside opinions.  It’s about feeling good. When you eat poor and stop exercising, your digestion is also affected. I now feel sick more often than I feel well.  I’m also beginning to have migraine headaches again. Truly, the things that are good for you like, watching your weight, exercising, and eating healthy foods are not only healthier for you, but they make you feel better in so many ways. I am glad to know that what’s healthier for you also leads to better health as you progress through the life course. As you age, healthy habits go a long way.

·      Healthcare

I presently am without health insurance, and purchasing private coverage is not cheap. I have access to some health coverage. Firstly, I have two friends that are Naturopathic Doctors who have been able to prescribe medicines when I need them, provide me supplements at wholesale, consult me on various health issues and provide nutritional advice.  For allopathic medical care, there is a wonderful community clinic called, Wallace Medical Group that runs off donations. All the doctors there are volunteers that work days somewhere and donate time in the evenings at the community clinic.  They also connected me with a Rosewood Family Health clinic, which operates at a discount based on each patient’s annual income. For families eligible, they offer a maximum discount of 75% off services. As a student, this has been a lifesaver. 

·      Prescriptions

Walgreen’s offers a $20 annual membership to get discounted prescriptions.  Fred Meyer has a special list of the most frequently ordered medicines that they offer for $4 a refill. The State of Oregon offers a free prescription discount card just for signing up online through their website. The cost to the patient is merely the time it takes to fill out the card. The discounts are as much as 40% off retail. I personally have used both Walgreen’s and Fred Meyer’s pharmacies and have been very relieved with the savings.

·      Family Health History

My family history has some longevity on my mother’s side. My grandmother died 2 months ago at age 87 and my grandfather died last week at age 90. My father’s parents both died at 78.  The diseases in the family include cataracts, Alzheimer’s, type 2 diabetes, high cholesterol, colon cancer, skin cancer, cardiovascular issues and likely more I’m not aware of.

            Looking Forward – Change Ahead

            Based on my family disease history, I know I have a risk of type 2 diabetes, high cholesterol, stroke and even cancer. I know that these three are highly diet-based diseases. (Perhaps this has fueled my interest in dietary habits.) We also know that caloric restriction also helps contribute to longevity. “The only intervention proven to extend life expectancy, prevent and reduce many age-related diseases, and maintain physiological function in animals is caloric restriction”.

            Physically as I age, firstly, I don’t expect to get skin cancer like my grandfather had or have the same intensity of wrinkles as my grandmother. My grandmother smoked, and I do not. My grandfather spent excessive time in the sunshine without protection, and I do not. Early on I found that the sun caused me painful sunburns within in a very short time. In fact, my father was once hospitalized for sun poisoning. In addition to burns, exposure to the sun makes me sleepy and lethargic. I have since gotten used to covering up from the sun, with a combination of sun block or sunscreen, a hat, sunglasses, gloves and long sleeves. I have recently added a hijab (a Muslim women’s veil) to my sun protection attire, and although this grants me unwelcome attention, it is essential to preventing sun exposure to the sides of the face, ears and neck during driving. Thus, I plan to avoid the skin cancers and wrinkles that come from sun exposure because “the degree of skin degeneration is directly related to the amount of sun exposure”. Plus, we learned that physical sun protection is the safest way to enjoy the sun.

            Although bone loss in not in my family health history, bone loss is something I believe will be at risk of. I switched from drinking skim milk to soymilk for several years. Although I have recently switched back to 1% milk, during my soymilk phase, I did not entirely replace all the calcium and vitamin D I was losing.  Plus, I have had plenty of carbonated sodas since childhood and “A diet low in calcium and vitamin D and high in phosphorus (found in meat and sodas containing phosphates) is correlated with reduced bone mass”. Thus, the factors above added with the fact that I stopped exercising are sure fire risks for bone loss.

            Hearing loss is not something that was common in my family, but is something I am concerned about as I attended many rock music concerts through the years. I now know that “researchers believe hearing deficits are attributable more to an accumulation of noise damage than to actual age changes”.

What can I do? – Healthy Aging Strategies

There is so much I can do to maintain and improve my health that I feel hopeful. I have many ideas and plans and most are simple to implement.

·      Bone Loss Prevention

            Preventing bone loss will be easy with “sufficient calcium, vitamin D and regular weight-bearing physical activity” as these are “the most effective ways to maintain bone health” coupled with 1,500 mg of calcium and 800 IU of vitamin D. I am already taking a daily dose of 1,200 mg of calcium and 2,000 IU of vitamin D via supplements. I also drink at least 1 glass of 1% milk daily. I believe these habits will be easy to maintain.

·      Hearing Loss Prevention

Although I seldom attend concerts now, I’m not ruling out the possibility that I might like to see a concert or two at some point in time. I used to think wearing earplugs at concerts was silly considering you are paying to listen to the music. However, now that I know hearing loss is directly related to overexposure to noise, I won’t forego the earplugs.

·      Skin Cancer  & Cataracts Prevention

I am already utilizing everything I can to block the sun. In addition to my clothing and sunscreen combo, I also have tinted windows in my car. I have also used an umbrella to shield the sun while walking. To be honest, the hardest part of keeping up with this regiment is the comments I get from people who love the sun. Although I am still figuring out how to navigate through public scrutiny, I find it easy to mention I just came from a funeral (which being a funeral director, this can indeed be the case).

·      Cardiovascular Health, Cataracts Prevention, Diabetes Prevention, High Cholesterol Prevention, General Mobility, Back Pain Prevention, Foot Problem Prevention,  & more

I find there are a multitude of problems that can be prevented or corrected through proper lifestyle habits. For instance, “when abnormal lipids are diagnosed, the first recommendation is lifestyle changes: reducing animal fats, increasing dietary fiber, losing weight, exercising more, quitting smoking”. Treatment of high blood pressure follows the same guidelines, though it adds the reduction of salt and alcohol. Interestingly “the most significant reductions in blood pressure are with weight loss”.

Although I already try to eat mostly lower fat proteins like ground turkey and baked chicken, I could focus more on only eating low fat proteins. Also, although I already incorporate some fruits and vegetables, I should and could eat more. My main obstacle to fresh produce is purely financial at present. Also, spending time with Naturopathic Doctors has made me question what type of produce and meats to buy. There is a huge push to “buy organic” and although I can’t afford it presently, I am hoping that I will be able to incorporate more organics into my diet over time. I do not believe pesticides, chemicals or added hormones are good fuel for the body.

            The last component I believe I will need to achieve the best health is to restart exercising on a regular basis. Exercise has so many benefits that it’s inarguable how necessary it is. Although it will still be hard for me to set aside the time to exercise, I am dedicated to doing it. I already have a mini trampoline, elliptical machine and a treadmill (that needs to be fixed) at my home and I look forward to using them regularly.

            Our health is in our hands in many ways.  We must be vigilant and remember that the things we do today will affect tomorrow and all the tomorrows to come.

References

Ferrini. (2008) Health in the Later Years, Fourth Edition. (4th ed.). McGraw Hill.

Fond Farewell - Fitness Legend, Jack LaLanne

Inspirational American fitness, exercise and nutritional expert, Jack LaLanne, has died at age 96, from respiratory failure due to pneumonia. His many achievements included a chain of health clubs he licensed to Bally Company (they are now knowns as Bally's Total Fitness), "The Jack LaLanne Show," a television exercise show that ran for 34 years, and several books and videos on fitness, as well as exercise equipment, vitamin supplements & juicers. He worked out 2 hours each day throughout his life. He was laid to rest February 1 at Forest Lawn.

Independence vs. Assistance

The elderly should be mindful of how much help they accept and caretakers should be cautious of offering too much help are the fundamentals of an idea called “wise independence”. Ruddick (1999) describes the idea of wise independence as “the capacity to plan and control one’s life, combined with the willingness to acknowledge one’s limitations and accept help in ways that are gratifying to the helper.” The elderly person and his or her caretaker should “create between them and for each other a workable balance between letting go and holding on, assertion and acceptance, intervention and letting be” (Ruddick, 1999).

A real risk exists when people let go of their independence to become too dependent on caregivers. Ruddick (1999) explains that, “a caring person should know that if she hovers and insists she may encourage in the person she cares for a despairing acquiescence that is as life-ending as the ‘fall’ she would prevent” (p. 58).

Clark (2003) experienced this situation with her mother who moved into a “nursing home for a few weeks rest.” Although her mother, in her late 70’s, had suffered debilitating arthritis for many years that was so bad that “she probably would have been confined to a wheelchair”, her independent life prevented it. Clark (2003) explained how “her [mother’s] need to do for other people was so great that she kept pushing herself, forcing activity on those aching joints willing them to function.” However, shortly after Clark’s mother entered the nursing home, she witnessed a drastic decline in her mother’s energy. Clark (2003) described that “as soon she began to take it easy, everything in her body slowed up…She could no longer take care of others” and she died a few weeks later.

A similar decline is occurring in an elderly relative who recently entered a retirement home. Pedro, who is in his mid 80’s, lived independently as a retiree without any caregiving assistance until two years ago when he suffered his first fall. Pedro. tripped over his rambunctious dog, Nero, and suffered a minor injury. Since then, Pedro began to accept the help of a caregiver. As Pedro began to increasingly rely upon his caregiver he did less for himself. He delegated errands, shopping, house care, yard care, and personal budgeting to his caregiver and thus began to require even more help until he moved into a retirement home in June this year. Since his arrival at the retirement home he has fallen multiple times. The last fall resulted in a broken elbow. He has since been hospitalized.

When Ruddick (1999) explains that “both living and caring well involve a changing process of adjusting, accepting and appreciating the living and caring that remains possible,” (p.58) I see how a lack of “wise independence” negatively affects the elderly. I believe that Pedro’s comfort level with caretakers just minutes away has led him to be less cautious when walking or moving about his apartment. In this sense, Pedro is becoming even more dependent on the caretakers and much less independent. I now fear for Pedro’s health, that it might decline even further now that he has no requirement to care for himself.

Wise independence is not merely just an encouraging idea; it is a vital component in the health and longevity of the elderly. Caregivers and the elderly must be mindful of the independence vs. assistance balance, so they do not create excessive vulnerability and dependence on the caregiver(s).

Reference:
Clark, M. H. (2003). Kitchen Privileges. New York: Simon & Schuster, Inc.
Ruddick, S. (1999). Virtues and Age. In M. U. Walker (Ed.), Mother Time. Women, Aging, and Ethics. (pp. 45-60). Lanham: Rowman & Littlefield Publishers, Inc.

All content © Village Memorial. 2009-2010.

Widows Face Caregiving Needs Alone

Many friends I have are either widows or in second or third marriages to younger men. The fact that women outlive their men is a fact many women will face, though I see the strength it has provided some of my friends. My good friend Lily, widowed for four years, says she can now eat what she wants, when she wants, and without complaints. She cleans the house and kitchen and it stays clean for days or until she messes it up herself. She travels alone on long road trips to visit friends or family. She spends time pursuing her multiple hobbies and interests without anyone to hold her back or complain. Without her husband to stop her, Lily was finally able to sell and move out of the house they shared and move into a smaller apartment, something she’d been wanting to do for nearly a decade. Lily is just one of the women I’ve seen thrive in widowhood. As Ray (2004) refers to Helibrun’s essays, “the move toward self-knowledge and authenticity, the freedom to choose our own projects without guilt or self-recrimination, the importance of perpetual becoming – vibrate with crone energy” (p. 116). For my widow friends, life as a single person in later life has not been a death sentence but key to freedoms unavailable to them during marriage – namely “crone energy”.

Not only do most women outlive their spouses and live many years alone, their health in later years may require additional caregiving. If they have been long time caregivers beforehand, they may have spent or lost opportunities for significant retirement savings. “‘Women who take early retirement or otherwise modify their employment to provide care not only lose wages and wage-related benefits, but also jeopardize their own sources of income for their later years’” (Holstein, 1999, p. 233). When women begin to need long-term care themselves, lack of funds can create complications as “Medicare does not reimburse long-term care and covers home health care only if there is no one at home to provide it” (Nelson, 1999, p. 90).

“The longer lives of women and the relatively older ages of men at marriage mean that men have spouses to care for them while women are likely to be widows” (Holstein, 1999, p. 230). Considering my friend Cat’s second husband turns 80 years old next year, and she is still in her 50s, she will likely outlive her husband. In later life, she will probably require an in home caregiver or need to move to a retirement home. She will be just one of many women facing her caregiving needs alone.

References:
Holstein, M. (1999). Home Care, Women, and Aging: A Case Study of Injustice. In M. U. Walker (Ed.), Mother Time. Women, Aging, and Ethics. (pp. 227-244). Lanham: Rowman & Littlefield Publishers, Inc.

Nelson, H. L. (1999). Stories of My Old Age. In M. U. Walker (Ed.), Mother Time. Women, Aging, and Ethics. (pp. 75-95). Lanham: Rowman & Littlefield Publishers, Inc.

Ray, R. E. (2004). Toward the Croning of Feminist Gerontology. Journal of Aging Studies. 18.1. (pp. 109-121).

All content © Village Memorial. 2009-2010.