H O W T O K E E P YO U R B RA I N H E A LT H Y

THOUGHTFUL AGING

HANDOUTS

• To find the handout from today’s presentation, go to my website: www.collaborativeassessment.com and look under “Providers” tab for “Resources”

IS IT ALL ABOUT DISEASE?

Older adults represent the fastest growing segment of the population in the United States.

We talk a lot about the problems of aging:

~ Diseases and impairments

~ Challenges of later life (death, transitions, retirement, relocation, widowhood, poor health)

There is also a lot of potential in aging:

• Strengths• Resources• Vitality• Resilience• Wisdom

WHAT ABOUT POTENTIAL?

ATTITUDES OF AMERICANS

• Most Americans believe they are in control of outcomes in their lives. We tend to be optimistic.

• 84% of Americans believe there are things we can do to control the aging process.

• Anti-aging industry: $40 billion a year to hide the effects of aging

• The perception of control has implications for how we feel and what we do.

BELIEF ABOUT CONTROL IS ASSOCIATED WITH OUTCOME

People with a high sense of control have:• Higher life satisfaction• A more optimistic view of adulthood & aging• Less depression• Fewer chronic conditions• Fewer functional limitations• Better self-rated health• High expectations of continued positive outcomes

EDUCATION & WELL-BEING

Lack of education predicts but does not guarantee:

• Future poor health• Premature death

WELL BEING & SELF ACCEPTANCE

The key factor is psychological well-being & self acceptance:• Linked to lower levels

of inflammatory proteins that seem to underlie many health problems• Interleukin 6: heart

disease, DM, metabolic syndrome, some cancers, etc.

HIGH LEVELS OF WELL BEING

Imaging studies:People with high levels of well being respond differently than others to negative situations.• Reappraisal• Novel problem

solving, frontal lobes

GENETICS + LIFESTYLE = AGING

•30%: Genes

•70%: Lifestyle

A HEALTHY BODY = A HEALTHY BRAIN

The health of your brain is

directly related to the health of your body, mind &

spirit.

A HEALTHY BODY

1. Diet: Omega 3 fats (salmon, walnuts, avocado, olive oil) and antioxidants (brightly colored fruits and vegetables)

2. Exercise: Animal studies suggest exercise leads to more neurons in the hippocampus

3. Physical well-being: Enjoying your body, ability to relax, good sleep

4. Lifestyle: Synapses are vulnerable to neurotoxins such as alcohol, pesticides, heavy metals, drugs, bacteria, chemotherapy

5. Good oral health

A HEALTHY MIND

1. Skills: Thinking skills, discipline, creativity, connect the dots, synthesize information

2. Strategies: To help you learn and to help you remember

3. Stretch your brain: Promotes neuroplasticity (the ability to change in response to experience)

One study showed that people with professions that required a greater level of skill or education had 17% more synapses for each neuron than those with less education.

A HEALTHY SPIRIT

• Emotional balance: Learning to manage depression, anxiety

• Resilience: The maintenance or recovery of health in the face of adversity (“fall forward fast and move on”)

• Stress management: High levels of stress cause the neurons in the hippocampus and prefrontal cortex to shrink. Stress can also lead to depression.

• Self efficacy: Having confidence in your opinions; environmental mastery; if you feel you have control over your health, you’re more likely to put time and energy into being healthy.

HEALTHY SPIRIT

• Social engagement• Personal growth:

New experiences challenge how you think about yourself. Lack of stimulation = lack of synapses • Positive self regard:

liking most aspects of your personality

HEALTHY SPIRIT

• Sense of purpose: Eudaimonia – Greek, well being. Attained by fulfilling your potential.

• People who focus on living with a sense of purpose are more likely to remain cognitively intact, have better mental health, and live longer than people who focus on happiness.

HEDONIC WELL BEING

• Research on college students between 1938-2007

• Significant increase in depression

• May be due to emphasis on materialism

• Less attention to community

• Less attention to finding meaning in life

A SENSE OF PURPOSE

Research at Rush Medical Center, Chicago:• 950 people• Average age = 80

• Over a 7 year period, people with less of a sense of purpose were twice as likely to develop AD

• Less likely to die prematurely if you have a sense of purpose

WHAT CAN YOU DO TODAY?

Reduce Stress:• Make time for leisure

activities• Learn relaxation

techniques• Cut down on

unnecessary responsibilities. Learn to say “No.”• Avoid overscheduling

STIMULATE YOUR BRAIN

• Turn off the TV• Avoid routine• Use your nondominant

hand• Take a different route• Walk on uneven ground• Learn to dance• Learn a new language• Enjoy new sensory

experiences• Have a bucket list

EXERCISE

• Take a walk• Learn to play

tennis• Swim• Dance• Yoga• Gardening• 150 minutes a

week• 10,000 steps a day

CHALLENGE YOUR MIND

• Tackle puzzles• Try a crossword

puzzle• Watch Jeopardy• Take a class• Read a book:

Shakespeare is excellent for your brain because of the unusual way he used language

STAY HEALTHY

• Eat a nutritious diet• Get a good night’s

sleep• Sleep apnea• Avoid smoking• Drink in

moderation• Stay hydrated:

c.75% brain = H20

MIDUS STUDY: ESSENTIAL STEPS

New York Times article: January 19, 2012Four characteristics of older adults with sharp cognitive skills:• Regular exercise• Socially active• Able to remain calm in the face of stress• Feel in control of their lives• College degree• Engage in mentally stimulating activities