Millions of hours of research and millions of dollars have been expended on the quest to find ways to slow down the aging process. The billion-dollar cosmetic industry, “hope in a jar” is just one example of our never-ending search for the secret to remaining youthful.
While personally, I have very little faith in the expensive creams and lotions that have made Helena Rubenstein and Charles Revson multimillionaires, I could not resist going to hear Professor William Evans of the Duke Research Center in North Carolina, speak about “Slowing Down the Effects of Aging”.
Evans has been studying the problem for years; especially the prevention of muscle loss and the effects of protein and muscle metabolism. He has held positions at Penn State University, Tufts in Boston, has appeared on CBS and PBS and is the co-author of “Bio-markers … The 10 Determinants of Aging You Can Control.”
Surely, if anyone could advise me on staying younger, longer, it would be Professor Evans. Additionally, the talk was held at the Covenant Village of Cromwell, and gave me the opportunity to become better acquainted with this charming retirement community.
While genetics play a part in how we age, equally or even more important, is our lifestyle. One main contributing factor known as sarcopenia, is age-related loss of muscle mass. Muscle weakness causes a loss of independence. The less muscle we have, the fewer calories we need, but the weaker we become, and the less likely we will exercise and therefore become obese — a vicious cycle ending in an osteoporosis-related fracture for 1 in 2 older women and 1 in 8 men. Evans also pointed out that the risk of dying for a 50-year-old woman is as high from a hip fracture as it is from breast cancer. Obviously, then, exercise is of prime importance.
But, here’s the hard part. The kind of exercise matters very much, and progressive resistance training along with aerobic exercise is what made the difference in the many controlled studies of men and women, some in their 90s. That kind of exercise, combined with a low-fat, high-carb eating plan, resulted in participants losing 1 pound a week, even though they were eating as much food as they desired. Results were truly amazing. After only 10 weeks on the diet and exercise program, walking speed and endurance increased, participants were able to do stairs more easily, and they enjoyed higher overall energy levels and vigor.
A member of the audience pointed out that when he visited his doctor and had a stress test, he was only told that he had “passed,” but he never learned how he measured up for his age. Evans agreed, and said we need to know how we are doing on the following biomarkers:n Muscle massn Strengthn Basal metabolic raten Body fatn Aerobic capacityn Blood pressuren Insulin sensitivityn Cholesteroln Bone densityn Body temperature regulationn Cognitive functionn Immune function
While, overall, I found the lecture informative and interesting, I also came away slightly discouraged. The men and women in Evans’ study had some unique help. The proper food had all been prepared and ready for them, and they worked with exercise specialists who understood and could encourage them in resistance training.
Many seniors, especially those living alone, are not motivated to cook balanced, nutritious meals and be aware of eating low-fat, high-carb foods. While Local Ys and exercise clubs offer classes and equipment, very few also have well- trained instructors to make sure participants are doing the proper exercise and doing it correctly. If as a society, we want to help our seniors remain active and also cut down on our health-care costs, finding answers to the above roadblocks, should be of paramount importance.
We are fortunate in our area to have some excellent exercise programs at several senior centers and geriatric specialists at Yale who can advise. Get moving! Stay healthy! Feel younger!
Contact Jean Cherni, certified senior adviser for Senior Living Solutions and Pearce Plus, a helpful, full-service program for seniors contemplating a move, at jeancherni@sbcglobal.net or 49 Rose St., Apt. 510, Branford, 06405.
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