10 Know-Brainers for Aging

There are certain things we can’t control, and aging is one of them. What you can do, however, is slow the decline of aging with smart choices along the way. From exercise and what you eat to your friendships and retirement goals — it all impacts the speed at which you age. Seeing that it’s the season for tune-ups, we thought we’d give you this primer.

1. Move it or Lose it!

Research suggests that up to a third of dementia cases may be prevented or have their onset delayed, says Lorraine Venturato, associate professor of gerontology in UCalgary’s Faculty of Nursing. “Particularly those forms of dementia associated with lifestyle-based health issues.”

If it’s good for your heart, it’s probably going to be good for your brain, too, she suggests. “Aside from reducing your risk for heart disease and diabetes, exercise and remaining active can also reduce your risk for dementia. Active aging involves a trifecta of flexibility, strength and cardiovascular fitness,” explains the clinician, educator and researcher who focuses on community and long-term care services. Her activity recommendations include at least 150 minutes of moderate aerobic activity, such as cycling or walking every week, and strength exercises on two or more days a week that work all the major muscles. “Pilates, yoga or tai chi are great for flexibility and should be included in any activity program,” adds Venturato. “The other benefits of active aging include running rings around your grandchildren (or great-grandchildren) or climbing mountains into your old age! Better yet, exercise with friends!”

3. Keep Your Mind Active, Too

Whether it’s doing crossword puzzles, joining a bridge club, or learning a new language or a musical instrument, brain workouts are key, says Prof. Marc Poulin, who specializes in Alzheimer research.

4. Avoid Processed Meat

The biggest culprits in processed meats are not the saturated fats or cholesterol; it’s the level of sodium and chemical preservatives. Processed meats like bacon, sausage and deli meats have about four times more sodium and 50 per cent more nitrate preservatives than unprocessed meats. Research has also implicated processed meats in a higher risk for cancer. Just say “no!” to those foot-long bacon-wrapped hot dogs!

8. Lose a Little

Even a small shift in body weight can have a big impact on your health. Losing just five per cent of your body weight has been shown to reduce your risk for diabetes and heart disease and improve metabolic function in liver, fat and muscle tissue. Your goal doesn’t have to be huge — start with a five-per cent weight loss goal and strive to keep it off.

9. State of Mind

Dr. David Hogan, a specialist in geriatric medicine and lead of the Brenda Stafford Centre on Aging at UCalgary, said he recently came across a short piece written by Bertrand Russell (British philosopher, logician, mathematician, historian, writer, social critic, political activist and Nobel laureate) when he was in his 80s titled How to Grow Old.

“As Russell died in his 98th year, this seemed a good source of guidance,” says Hogan. “His first piece of advice was to, ‘choose your ancestors carefully,’ as longevity runs in families. Russell felt he had nothing useful to say about maintaining one’s physical health as his was excellent, even though he would ‘never do anything whatever on the ground that it is good’ for it. He had much more to say about your psychological state.

“He warned against ‘undue absorption in the past,’ and stressed the importance of nurturing of what he called ‘strong impersonal interests,’ as you need something to get up for in the morning. Russell finished his essay by writing that, when he died, he hoped to be ‘still at work, knowing that others will carry on what I can no longer do and content in the thought that what was possible has been done.’”