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EXCEPTIONAL AGING
Exceptional Aging
Diet and exercise (activity) are two important prerequisites to living a very long and healthy life. But are there actions beyond these prerequisites that will actually extend your lifespan beyond average? The evidence is clear that mental attitude (cognitive efficacy) and social relationships are just as important. Stress management is part of the solution; high and poorly managed stress contributes to markers of aging; diabetes, immune system disorders, inflammation, depression and obesity. If you delve deeper into the subject, you find that the absolute levels of stress are not as important as your mental processing of stressors.
The debate rages on over the degree that hereditary versus environm
ent controls lifespan. From numerous cohort studies, it is apparent individuals are dealt slightly different genetically determined potential life spans. However, studies of identical twins separated at birth prove that multiple lifestyle choices clearly are the biggest determinants on how close you get to your potential lifespan. Your fate is MOSTLY in your hands. As one researcher put it, you can get twice as many miles out of a well maintained Chevy as in a Mercedes that you never change the oil.
Exceptional agers don't just live longer; they suffer less cognitive decline and remain highly functional at every stage of life. The terminal morbidity stage of their life is often compressed. You probably know one of these people. They are in their 80s or beyond and still live an active fulfilling life. When they die at an advanced age, it is often the result of a single serious illness and they pass quickly. If aging well is of interest to you, you have found a good STARTING point.
The snake oil salesmen have no shortage of quick fixes for this complex issue. Anyone that believes there is a single or simple solution to living longer or healthier is a fooling themselves. There are numerous mechanisms of aging. The science is evolving, but studies of today's exceptional agers finds many commonalities. If this is of interest to you, I will emphasize known longevity strategies in any services or information I provide. Below are factors common to those who have lived long and lived well, the exceptional agers:
Diet and exercise (activity) are two important prerequisites to living a very long and healthy life. But are there actions beyond these prerequisites that will actually extend your lifespan beyond average? The evidence is clear that mental attitude (cognitive efficacy) and social relationships are just as important. Stress management is part of the solution; high and poorly managed stress contributes to markers of aging; diabetes, immune system disorders, inflammation, depression and obesity. If you delve deeper into the subject, you find that the absolute levels of stress are not as important as your mental processing of stressors.
The debate rages on over the degree that hereditary versus environm
ent controls lifespan. From numerous cohort studies, it is apparent individuals are dealt slightly different genetically determined potential life spans. However, studies of identical twins separated at birth prove that multiple lifestyle choices clearly are the biggest determinants on how close you get to your potential lifespan. Your fate is MOSTLY in your hands. As one researcher put it, you can get twice as many miles out of a well maintained Chevy as in a Mercedes that you never change the oil. Exceptional agers don't just live longer; they suffer less cognitive decline and remain highly functional at every stage of life. The terminal morbidity stage of their life is often compressed. You probably know one of these people. They are in their 80s or beyond and still live an active fulfilling life. When they die at an advanced age, it is often the result of a single serious illness and they pass quickly. If aging well is of interest to you, you have found a good STARTING point.
The snake oil salesmen have no shortage of quick fixes for this complex issue. Anyone that believes there is a single or simple solution to living longer or healthier is a fooling themselves. There are numerous mechanisms of aging. The science is evolving, but studies of today's exceptional agers finds many commonalities. If this is of interest to you, I will emphasize known longevity strategies in any services or information I provide. Below are factors common to those who have lived long and lived well, the exceptional agers:
Exceptional Aging Factors
1. Low body weight and high antioxidant diet. There are no overweight centenarians, most are low on the Body Mass Index (BMI) and presumably have a favorable Waist Hip Ratio (WHR). Their diets generally contain a high amount of anti-oxidants and moderate alcohol consumption. This could point to a natural tendency to eat less, a voluntary Calorie Restriction (CR).
2. Mentally active. They are often involved in continuing education, social mental activities such as card playing, puzzles, and/or playing a musical instrument. They have a low incidence of Alzheimer’s or dementia.
3. Physically active, relative to their age. Up until they reach the final year(s) and/or have a terminal illness, they remain physically active. If not involved in programmed exercise they are just walking and/or physically engaged more than their peers.
4. Non-smokers. Despite some well publicized exceptions, an extremely low percentage of smokers make exceptional ager status.
5. Avoided or delayed serious illness or injury. Up until their latter years they have been largely free of heart disease and type 2 diabetes. Either they avoided cancer entirely, had self limiting/curing manifestations, or their cancer(s) did not require invasive treatments.
6. Passionate about their work. If they retire at all, they still maintain productive hobby jobs, mentoring, teaching and/or charitable activities. Many are “grounded” spending time tending gardens or other natural outdoor pursuits.
7. Supportive social relationships. They care about people and people care about them. Suspected as a major factor in why women generally outlive men.
8. Positive mental outlook. They are relaxed, practical and looking forward to the future. They have an outside focus and are often involved in passing along knowledge and experience to the next generation.
9. Positive physical outlook. They do not feel as old as their peers, are optimistic about their state of health and look past any illness or injury.
10. Religion and/or spirituality. Leading a meaningful life, as defined by a specific faith or a more general sense of spirituality. And accepting of age related decline and death.
11. Lack of urgency. The clock is not a major stressor in their lives.
Again, exceptional aging is not just living longer, but living better longer. Strategies to promote exceptional aging involve diet, exercise, attitude and lifestyle modifications. How do you evaluate yourself against the 11 factors above?
1. Low body weight and high antioxidant diet. There are no overweight centenarians, most are low on the Body Mass Index (BMI) and presumably have a favorable Waist Hip Ratio (WHR). Their diets generally contain a high amount of anti-oxidants and moderate alcohol consumption. This could point to a natural tendency to eat less, a voluntary Calorie Restriction (CR).
2. Mentally active. They are often involved in continuing education, social mental activities such as card playing, puzzles, and/or playing a musical instrument. They have a low incidence of Alzheimer’s or dementia.
3. Physically active, relative to their age. Up until they reach the final year(s) and/or have a terminal illness, they remain physically active. If not involved in programmed exercise they are just walking and/or physically engaged more than their peers.
4. Non-smokers. Despite some well publicized exceptions, an extremely low percentage of smokers make exceptional ager status.
5. Avoided or delayed serious illness or injury. Up until their latter years they have been largely free of heart disease and type 2 diabetes. Either they avoided cancer entirely, had self limiting/curing manifestations, or their cancer(s) did not require invasive treatments.
6. Passionate about their work. If they retire at all, they still maintain productive hobby jobs, mentoring, teaching and/or charitable activities. Many are “grounded” spending time tending gardens or other natural outdoor pursuits.
7. Supportive social relationships. They care about people and people care about them. Suspected as a major factor in why women generally outlive men.
8. Positive mental outlook. They are relaxed, practical and looking forward to the future. They have an outside focus and are often involved in passing along knowledge and experience to the next generation.
9. Positive physical outlook. They do not feel as old as their peers, are optimistic about their state of health and look past any illness or injury.
10. Religion and/or spirituality. Leading a meaningful life, as defined by a specific faith or a more general sense of spirituality. And accepting of age related decline and death.
11. Lack of urgency. The clock is not a major stressor in their lives.
Again, exceptional aging is not just living longer, but living better longer. Strategies to promote exceptional aging involve diet, exercise, attitude and lifestyle modifications. How do you evaluate yourself against the 11 factors above?
REFERENCES AND FURTHER READING:
Aging and Anti-Aging Natural Solutions - make up the other 2 parts of my trilogy on aging.
Exercise COMMENT: A necessary component or at least a high level of activity.
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American Academy of Anti-Aging Medicine. What a concept – physicians dedicated to fighting aging versus just treating symptoms. Although not a recognized specialty, I applaud the physicians who are breaking from the pill first approach of the AMA.
Anderson Norman. Emotional Longevity: What Really Determines How Long You Live. New York: The Penguin Group, 2003. COMMENT: Neatly ties together the mental biological connections that influence happiness and longevity. A practical guide to developing what the author identifies as emotional defenses.
Buettner Dan. The Blue Zones: Lessons for Living Longer From the People Who've Lived the Longest. National Geographic, 2009.
Doherty Timothy. "Invited Review: Aging and sarcopenia." J Appl Physiol 2003;95: 1717-1727. COMMENT: Do we get frail because we get old or get old because we become frail? There is solid evidence that exercise can delay sarcopenia (age related muscle loss), offset frailty and delay the aging process.
Kolata G. “Old but Not Frail: A Matter of Heart and Head”. New York Times, Oct 5 2006. COMMENT: A good overview on how both a healthy heart and a positive outlook are part of the longevity puzzle.
Melov S, et al 2007. “Resistance Exercise Reverses Aging in Human Skeletal Muscle”. PLoS ONE 2(5): e465. COMMENT: How does exercise delay aging? For starters there is evidence that seniors who exercise reproduce “younger” mitochondria, the cellular energy factories that supply all our fuel.
Positive Psychology Website COMMENT: Evidence based approach to improving your mental health.
Vaillant George. Aging Well: Surprising Guideposts to a Happier Life From the Landmark Harvard Study of Adult Development. Boston: Little Brown and Company 2002. COMMENT: Generativity, guiding the next generation, is one of 6 tasks that must be mastered for successful aging.
Exercise COMMENT: A necessary component or at least a high level of activity.
=========
American Academy of Anti-Aging Medicine. What a concept – physicians dedicated to fighting aging versus just treating symptoms. Although not a recognized specialty, I applaud the physicians who are breaking from the pill first approach of the AMA.
Anderson Norman. Emotional Longevity: What Really Determines How Long You Live. New York: The Penguin Group, 2003. COMMENT: Neatly ties together the mental biological connections that influence happiness and longevity. A practical guide to developing what the author identifies as emotional defenses.
Buettner Dan. The Blue Zones: Lessons for Living Longer From the People Who've Lived the Longest. National Geographic, 2009.
Doherty Timothy. "Invited Review: Aging and sarcopenia." J Appl Physiol 2003;95: 1717-1727. COMMENT: Do we get frail because we get old or get old because we become frail? There is solid evidence that exercise can delay sarcopenia (age related muscle loss), offset frailty and delay the aging process.
Kolata G. “Old but Not Frail: A Matter of Heart and Head”. New York Times, Oct 5 2006. COMMENT: A good overview on how both a healthy heart and a positive outlook are part of the longevity puzzle.
Melov S, et al 2007. “Resistance Exercise Reverses Aging in Human Skeletal Muscle”. PLoS ONE 2(5): e465. COMMENT: How does exercise delay aging? For starters there is evidence that seniors who exercise reproduce “younger” mitochondria, the cellular energy factories that supply all our fuel.
Oz, Mehmet and Michael Roizen. You: Staying Young The Owner's Manual for
Extending Your Warranty.
Positive Psychology Website COMMENT: Evidence based approach to improving your mental health.
Vaillant George. Aging Well: Surprising Guideposts to a Happier Life From the Landmark Harvard Study of Adult Development. Boston: Little Brown and Company 2002. COMMENT: Generativity, guiding the next generation, is one of 6 tasks that must be mastered for successful aging.
