In 2056, for the first time in US history, the population of people older than 65 will outnumber younger people according to the US Census bureau. The Census bureau also tells us that baby boomers are living longer than their parents did even though they tend to be less healthy than their parents were at the same age. Advances in medicine and medical technology are allowing people to live longer, even if they have poor health habits.
What changes will need to happen as a higher percentage of our population is older? Time will tell. But mostly likely we'll need to rely on each other more. Our health care system will need to focus more on staying fit and healthy and less on curing illnesses. And each of us will need to care for older neighbors, family members, and friends. Probably a higher percentage of the population will be employed in the elder care and health care fields. And we may all work well past the age of 60.
As changes come to our society each of us needs to make sure we are ready for the future. Staying physically, socially, and mentally active will help each of us as our bodies grow older. No matter what your age now, consider ways that you can become more engaged in your community, keep your body fit, and use your brain more. Consider adding the following habits to your life:
*At least once a week call or visit a friend.
*Exercise daily, sometimes aerobic, sometimes stretching. If you don't have time for a whole work-out, add a longer walk to the car when you park at the office or store or take the steps instead of the elevator.
*Look for ways to learn daily. Make a list of things you want to learn on your computer or in your journal. Check this list at least once a year to notice what you've learned and pat yourself on the back for keeping an active brain.
*Learn habits that help you relax and feel good. Include leisure in your weekly and daily routine.
*Consider your next doctor visit as a time to learn about yourself and your health. After your check-up resolve to try new ideas that you learned from the doctor or nurse to improve your health. Enlist a friend to encourage you to keep your goal by telling her/him of your new resolution.
*Notice (but don't condemn yourself for) your bad health habits and make small changes to be more healthy. For example, if you put three spoons of sugar in your tea, try to cut back to 2 spoons over the course of one week. If you walk one mile slowly, pick up the pace once a week or add a bit of length. Small changes makes big differences over time.
*Learn about organizations that help others and consider volunteering.
*Talk with your family members and friends about how you want to be cared for when your are older. Get your will ready and prepare ideas for your family to commemorate your death once you have pass on.
We'll all need to work together as our society ages. Please add your comments on how we can all prepare in the comments below.
Thursday, August 1, 2013
Tuesday, July 23, 2013
Retire later?
Recent research suggest that those who retire later (after age 62) show lower rates of dementia. This makes sense since work keeps us physically and mentally active and tends to increase our social interactions. Being active and social is know to reduce the incidence of dementia. Does that mean you should plan to retire at 80? No...(although some do...)
But when you retire plan to keep working, doing the things you like to do. Volunteer for your favorite organization or community, exercise daily, keep social contacts going, and keep learning. Past research shows that learning new things is an effective way for seniors to keep their brains healthy.
Not all of us are near retirement, but we can all choose to learn (and keep our brains active). Most jobs and hobbies offer opportunities for learning, so it's just a matter of making learning a priority. Learning new areas of expertise at our work makes us a more valuable employee (and better able to find a new job should we need to). Once study suggests that learning something after doing at least 50 minutes of aerobic exercise that day makes learning last longer and encourages growth of brain cells.
So learn to cook, juggle, play a game,... Or learn a new language. Whether you're still working or are retired, you can choose what to learn and what to do that will improve your health.
Note: Research cited comes from the Alzheimer's Neuroscience conference that took place in Boston, MA from July 13-18, 2013.
But when you retire plan to keep working, doing the things you like to do. Volunteer for your favorite organization or community, exercise daily, keep social contacts going, and keep learning. Past research shows that learning new things is an effective way for seniors to keep their brains healthy.
Not all of us are near retirement, but we can all choose to learn (and keep our brains active). Most jobs and hobbies offer opportunities for learning, so it's just a matter of making learning a priority. Learning new areas of expertise at our work makes us a more valuable employee (and better able to find a new job should we need to). Once study suggests that learning something after doing at least 50 minutes of aerobic exercise that day makes learning last longer and encourages growth of brain cells.
So learn to cook, juggle, play a game,... Or learn a new language. Whether you're still working or are retired, you can choose what to learn and what to do that will improve your health.
Note: Research cited comes from the Alzheimer's Neuroscience conference that took place in Boston, MA from July 13-18, 2013.
Thursday, May 30, 2013
Improve Your Brain!
As the population continues to age, more research is being conducted on how to keep our brains active and growing throughout our lives. Tips abound, but here's some of the best suggestions for keeping your brain healthy:
Exercise: Exercise increases our brain's ability to learn. Recent research even shows increased exercise grows brain cells and can reverse age-related brain cell loss (study was of older adults who walked 40 minutes a day three days a week). Exercise also is good for heart health, decreased depression, leads to weight loss, and fosters social interaction. So go for a walk, do crunches, lift weights, .....
Deep Breathing: Doing as little as 20 minutes a day of meditation three times a week has been shown to cause changes in the amygdala, the area of the brain that regulates emotion (2012 study). The changes seen in the brain could be correlated to more happiness and less depression. So take a few minutes each day to simply breathe and observe your breath. Let other thoughts go as you focus only on the now.
Learn something new: A 2009 University of Oxford study showed new brain cell growth when people practiced juggling 30 minutes a day for 6 weeks. The benefits suggested by the study include increased coordination and faster reflexes. But learning anything (especially after exercising) is good for your brain. So learn a language, a craft, or a new skill.
Exercise: Exercise increases our brain's ability to learn. Recent research even shows increased exercise grows brain cells and can reverse age-related brain cell loss (study was of older adults who walked 40 minutes a day three days a week). Exercise also is good for heart health, decreased depression, leads to weight loss, and fosters social interaction. So go for a walk, do crunches, lift weights, .....
Deep Breathing: Doing as little as 20 minutes a day of meditation three times a week has been shown to cause changes in the amygdala, the area of the brain that regulates emotion (2012 study). The changes seen in the brain could be correlated to more happiness and less depression. So take a few minutes each day to simply breathe and observe your breath. Let other thoughts go as you focus only on the now.
Learn something new: A 2009 University of Oxford study showed new brain cell growth when people practiced juggling 30 minutes a day for 6 weeks. The benefits suggested by the study include increased coordination and faster reflexes. But learning anything (especially after exercising) is good for your brain. So learn a language, a craft, or a new skill.
Thursday, May 9, 2013
Recent research on improving sleep
Summarized below are three new studies that help us understand more about sleep. Summaries below are draw from WebMed (www.webmd.com) research summaries and articles on sleep written by Dr. Micheal Breus, PhD, ABSM.
1. The National Science foundation interviewed 1000 adults (ages 23-60) to determine the effects of exercise on sleep. Respondents reported their physical activity for the week (vigorous, moderate, light, and no activity). All respondents reported the same amount of sleep, but the more people exercised in the day time, the higher the quality of sleep (i.e. they felt more rested and refreshed when waking). 61% of the non-exercisers reported bad sleep (e.g. difficulty falling and staying asleep, difficulty falling back asleep, sleeping too little), and were more likely to report feeling sleepy during the day. But perhaps most significant is that even those who only reported light exercise (e.g. 10 minute walk a day), reported better sleep than those who did no exercise. Participants who exercised more reported improved sleep regardless of when during they day they exercised.
2. A new study conducted by the University of California Berkeley suggests poor sleep may contribute to the lack of appreciation in couples. Researchers studied 60 heterosexual couples between ages 18 and 56, asking them to record amount of sleep and their feelings of gratitude. Results suggest that people tend to feel less appreciated by their partners if they slept poorly. In fact, when just one member of the couple slept poorly, both partners are negatively effected emotionally and have a lower level of appreciation felt in the relationship. This may explain why more couples are sleeping separately (25% and rising). Poor or insufficient sleep leads to crankiness and less ability to adapt to changes. So it's no wonder that we are less appreciative when we have slept poorly.
3. Modest sleep improvement appears to increase tolerance for pain. Researchers at the North Shore-Long Island Jewish Sleep Disorders Center extended the sleep of half the participants (ages 21-35) to 10 hours a night and then tested both groups for pain tolerance (how long it took them to remove hands from a heat source). The extended sleep group had a 25% increase in pain tolerance, the equivalent of taking a pain killer. Findings are found in the December 2012 issue of Sleep. Although this small study cannot conclude that increased sleep causes higher pain tolerance, it does suggest that those
expecting to have surgery or suffering from chronic pain would benefit from increased sleep.
So what can we conclude?
1. Arrange your schedule so that you can get 7-10 hours of sleep each night.
2. If you, your partner, boss, or best friend is experiencing sleep problems, get or encourage them to get some help improving their sleep habits.
3. Exercise everyday, even on busy days.
4. If you're experiencing chronic pain, consider other causes of pain beyond the initial diagnosis such as sleeping more.
Need help with sleeping better. See the last blog post (from May 8, 2013, below).
1. The National Science foundation interviewed 1000 adults (ages 23-60) to determine the effects of exercise on sleep. Respondents reported their physical activity for the week (vigorous, moderate, light, and no activity). All respondents reported the same amount of sleep, but the more people exercised in the day time, the higher the quality of sleep (i.e. they felt more rested and refreshed when waking). 61% of the non-exercisers reported bad sleep (e.g. difficulty falling and staying asleep, difficulty falling back asleep, sleeping too little), and were more likely to report feeling sleepy during the day. But perhaps most significant is that even those who only reported light exercise (e.g. 10 minute walk a day), reported better sleep than those who did no exercise. Participants who exercised more reported improved sleep regardless of when during they day they exercised.
2. A new study conducted by the University of California Berkeley suggests poor sleep may contribute to the lack of appreciation in couples. Researchers studied 60 heterosexual couples between ages 18 and 56, asking them to record amount of sleep and their feelings of gratitude. Results suggest that people tend to feel less appreciated by their partners if they slept poorly. In fact, when just one member of the couple slept poorly, both partners are negatively effected emotionally and have a lower level of appreciation felt in the relationship. This may explain why more couples are sleeping separately (25% and rising). Poor or insufficient sleep leads to crankiness and less ability to adapt to changes. So it's no wonder that we are less appreciative when we have slept poorly.
3. Modest sleep improvement appears to increase tolerance for pain. Researchers at the North Shore-Long Island Jewish Sleep Disorders Center extended the sleep of half the participants (ages 21-35) to 10 hours a night and then tested both groups for pain tolerance (how long it took them to remove hands from a heat source). The extended sleep group had a 25% increase in pain tolerance, the equivalent of taking a pain killer. Findings are found in the December 2012 issue of Sleep. Although this small study cannot conclude that increased sleep causes higher pain tolerance, it does suggest that those
expecting to have surgery or suffering from chronic pain would benefit from increased sleep.
So what can we conclude?
1. Arrange your schedule so that you can get 7-10 hours of sleep each night.
2. If you, your partner, boss, or best friend is experiencing sleep problems, get or encourage them to get some help improving their sleep habits.
3. Exercise everyday, even on busy days.
4. If you're experiencing chronic pain, consider other causes of pain beyond the initial diagnosis such as sleeping more.
Need help with sleeping better. See the last blog post (from May 8, 2013, below).
Wednesday, May 8, 2013
Tips for Getting Better Sleep
1. Have a bedtime ritual:
a. Self-care: teeth, bath, hair, etc.
b. Relaxation: warm bath, quiet music, gratitude list,
tea,…
2. Go to bed and get up at the
same time every night/morning.
3. Make a comfortable sleep
area:
a. Mattress less than 10
years old
b. Consider darkening
shades to prevent light
c. Consider earplugs or white
noise machines
d. Pillows to support
lower back and neck
What
encourages sleep
1. Daily exercise (esp.
aerobic).
2. Making relaxation a habit
(e.g. meditation, neuromuscular relaxation, yoga, mindfulness, spiritual
practices, etc.)
3. Healthy encouraging
relationships.
4. Processing (vs. ignoring)
stress (therapy, talk to friend, worry list, setting smaller goals, decreasing
expectations, etc.).
5. Some foods: warm milk,* bananas, almonds, cherries
(only natural source of melatonin), oatmeal,* small portion of protein (cheese,
cottage cheese, meat, hard boiled egg), and some herbal teas.* (*Remember to avoid high sugar
additives.)
Things
to Avoid:
1. Exercise and heavy eating right before bed (esp. high fat
meals).
2. Naps more than 20 minutes in the afternoon.
3. Looking at electronic screens before bed.
4. Stress and arguments, especially before bed.
5. Alcohol, caffeine, sugar, and nicotine within 3-5 hours of
bedtime.
6. Using bed for other things (reading, chatting, working, TV,
…)
7. Suspenseful books, shows, etc. that are hard to stop.
8. Turning the light on when you get up for the bathroom, kids,…
9. Staying in bed and worrying that you aren’t sleeping.
10. Distractions (e.g. pets, kids, snoring,
neighborhood noise…).
Wednesday, April 24, 2013
Be Calm
CALM
Collect the good
Accept everything
Live fully
Meet your own
needs
Collect the good: When we’re stressed we tend to think
about all the bad or hard things that have happened. Today, instead collect the good that happens. Be grateful that you have access to
indoor plumbing, that there’s some food in your house, that the sun shows
through the clouds, that someone smiled, or that your bed feels good. And make gratitude a habit daily,
perhaps remembering to say five things you’re thankful for before getting out
of bed, naming what you’re thankful for before or meal or the end of your day,
or starting a gratitude list.
Accept everything: Part of our stress is related to
resisting things that happened that we didn’t want to happen. Although it’s ok to be angered by or
dislike how things turned out, fighting against what has already happened (that
you can no longer change) only increases your stress. So accept what happened yesterday, last year, etc. Accepting does not mean that you
approve or like what happened. Instead
you are letting go of the resistance or willfulness that causes tension and
stress as you think about the past.
Letting go of the things you can’t change can help you to enjoy life and
have hope for your future.
Live Fully: Take time each day to let go of worries
about the future and enjoy what is happening in the present. For example, observe your breath; run
and only feel the sensations; loose yourself in some music; or see and enjoy a
beautiful sunset or flower. Let
yourself get lost in what your are doing or feeling and what is around
you. There’s enough trouble
in the moment without adding the trouble of past (and future) days or years. Although you won’t always be able to
let go of the past and future, spend some (lots of?) time every day enjoying
the now. If you’re truly living
fully, you’ll notice that you loose track of time in these moments and
experience joy in simple things.
In sports fully participating is called being “in the zone.”
Meet your own needs: Some stress comes from focusing so much
on others needs that we neglect our own needs. People experiencing stress sometimes even forget to eat,
sleep, or do things for fun. No
one else but you knows what you need.
So start by taking three deep breaths and naming what you feel and need
right now. Rate your fatigue,
hunger, tension, etc. Then choose a time today to take care of one of these
needs. Taking care of yourself is
not selfish. Instead taking care
of your needs frees you up to care for others.
Friday, April 5, 2013
Better
"Do the best you can until you know better. Then when you know better, do better." Mia Angelou
What an accepting attitude. We know what we know, and we do what we can do, and we learn what we can learn. Being more accepting of yourselves day by day and minute by minute takes some of the stress out of life. Being accepting of pleasant and unpleasant feelings can help us to learn from them. Being accepting of pleasant and difficult people (or situations) can help us grow.
Try this exercise to be more accepting:
Take several deep breaths and notice the motion of the breath. Accept however you are breathing and feeling even if it's different from the way your breath was last time you practiced observing. Just breathe, notice, and accept.
Then notice any thoughts that enter your mind. Instead of evaluating them, just notice what you're thinking. Then let the thoughts exit your attention. Notice any other thoughts. Accept. Wait.
Notice any feelings. What sensations do the feelings cause? Accept the feeling even if it's unpleasant.
If you notice yourself getting judgmental or distracted, just notice that and accept it. Breathe. Accept. Breathe.
What an accepting attitude. We know what we know, and we do what we can do, and we learn what we can learn. Being more accepting of yourselves day by day and minute by minute takes some of the stress out of life. Being accepting of pleasant and unpleasant feelings can help us to learn from them. Being accepting of pleasant and difficult people (or situations) can help us grow.
Try this exercise to be more accepting:
Take several deep breaths and notice the motion of the breath. Accept however you are breathing and feeling even if it's different from the way your breath was last time you practiced observing. Just breathe, notice, and accept.
Then notice any thoughts that enter your mind. Instead of evaluating them, just notice what you're thinking. Then let the thoughts exit your attention. Notice any other thoughts. Accept. Wait.
Notice any feelings. What sensations do the feelings cause? Accept the feeling even if it's unpleasant.
If you notice yourself getting judgmental or distracted, just notice that and accept it. Breathe. Accept. Breathe.
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