Research continues to prove that any positive health behavior
change, at any age, can improve quality of life.
Life spans have increased from around 47 in 1900 to close to
80 in 2000. Most people would agree that 80-years is a pretty
good lifetime (B"H), as long as those years are
healthy. Now that we are living longer, how we live
increasingly determines our quality of life in our later
years.
Many people mistakenly believe that genetics determines their
health. Indeed it does to some extent, but our lifestyle
plays a more important role. This is good news as we can
change our lifestyles and as yet, we cannot change our
genetics.
There are three specific areas an individual should focus on
to make sure that the body and mind we have will continue to
serve us well as we age: exercise, nutrition and cognitive
engagement.
The most prevalent chronic diseases that afflict older adults
are cardiovascular disease and stroke, cancer, and
Alzheimer's disease. These diseases not only are leading
causes of death for Americans over 65, but are also
responsible for disability and dramatic reductions in one's
quality of life. While statistics about these diseases may
seem daunting, the silver lining is that these diseases can
be prevented or controlled by the three healthy behaviors.
Exercise reduces all of the risk factors for cardiovascular
disease including blood sugar, blood pressure, cholesterol,
excess body fat and stress. One need not be a marathon runner
or an athlete in order to realize these benefits.
The best exercise is one you enjoy. Exercise should be fun!
Walking is something that almost everyone can do and has real
health benefits. Most people have heard that the minimum
amount of exercise they should do is one hour three times a
week. There is some health benefit at this level of exercise,
but minimum amounts of exercise will only provide minimum
benefits. Newer recommendations state that an individual
should exercise for an hour most days of the week. The hour
can be broken into segments throughout the day. Many people
say that they don't have time to exercise. The truth is,
without exercise, you will not have time or physical energy
to remain independent and do the things you would like to
do.
Nutrition is an area that most people would think has
improved in America over the last century. This is not the
case. While most Americans have more opportunities for better
nutrition, most people don't take advantage of these
opportunities. The recommendation of 5-9 fruits and
vegetables daily, for example, intimidates a lot of people.
We often hear, "I can't eat that much food!"
Let's discuss serving sizes. One-half of a cup of cooked
vegetable or one cup of a leafy raw vegetable is a serving
size. A medium-size piece of fruit or a cup of fruit juice is
a serving size. If you have a piece of fruit or juice for
breakfast, that is one serving. A vegetable or salad with
lunch provides at least one serving and a piece of fruit for
desert or afternoon snack brings us to 3 servings. A
vegetable and piece of fruit for dinner brings us to 5.
Fruits and vegetables contain a multitude of phytochemicals
and micronutrients that neutralize damage and toxins that
accumulate in our bodies daily. Many cancers can be directly
tied to dietary deficiencies such as not eating the
recommended amounts of fruits and vegetables. Some
researchers go so far as to state that 90 percent of cancers
are due to diets high in animal protein, saturated fat and
insufficient fruits, vegetables and whole grains.
Eating a better diet does not happen over night. Making one
positive change a day will go far to make sure the changes
are long lasting. These changes will also improve cardio-
vascular health and improve how well the mind works as
well.
Nutrition and exercise not only improve us physically, but
these physical improvements also assist our brain to work
better. Many dementias, such as significant forgetfulness,
can be improved or reversed with better nutrition, exercise
and using our minds.
Cholesterol doesn't just clog the arteries that feed our
hearts. It also clogs the carotid artery that feeds our
brain. Without sufficient blood and oxygen supply, the brain
does not work as well. The human brain has a limited ability
to grow new brain cells, but it has an unlimited capacity to
make connections between brain cells. These connections
improve the brain's ability to work well. The connections
also serve as "rerouting circuitry" should there be damage in
areas of the brain. The way to make more connections is to
provide the necessary ingredients for the mind to work.
Exercise boosts blood flow and oxygen to the brain. Nutrition
provides the building blocks of tissue and helps minimize
damage in the brain that occurs as a natural consequence of
living. The third step is using our mind. The level of
education one achieved and the amount one reads seem to
protect against age-related dementia. Learning Torah, or
lehavdil even doing cross word puzzles, new
experiences and learning opportunities help the brain make
more connections each day.
In our efforts to live fulfilling, satisfying lives so that
we can enjoy that which is important to us, many people
neglect themselves. Most would agree that better nutrition,
getting exercise and challenging the mind are all good things
that they will do one of these days. That day is here!
It is becoming increasingly obvious that the choice to
improve our health is our choice (Be"H). We have a
gift of approximately 30 years that our ancestors did not
have. How are you going to choose to use this G-d given
gift?
(c) 2006 Dr. Reuven Bruner. All Rights Reserved.
Contact him at: POB 1903, Jerusalem, 91314, Israel; Tel: (02)
652-7684; Mobile: 052 2865-821; Fax: (02) 652-7227; Email:
FitnessDoctor@Bezeqint.net
