Tips for Healthy Ageing

After working a busy evening shift in PACU a few weeks ago, our daughter called and said, 

"Mom, don't stop riding your bike or eating your vegetables!"

Some of her patients were my age or younger and suffered from lifestyle-related health problems. My hospital has been very busy lately with non-COVID-related illnesses. Many people are admitted with preventable conditions. A staff member commented that most of our current patients were sick because of excessive eating, alcohol consumption, smoking or inactivity. COVID stressors have exacerbated some of these behaviours as people remain socially isolated and struggle with anxiety and depression. 

I enjoyed some treats today, knowing our diets do not need to be perfect all the time. I try to follow the advice of Dr. Michael Greger who wrote the book How Not to Die and founded the website NutritionFacts.org. He recommends the "Daily Dozen" for optimal health. I have the Daily Dozen app on my phone and keep track of my progress each day. I eat things that are not on this list but try to use these simple recommendations as a foundation for my meals. 

I worked on a dementia unit for 15 years before I retired from my full-time job. I sat through many family meetings where the doctor and psychologist would advise patients on ways to prevent worsening cognitive impairment. Some types of familial dementia are challenging to prevent and treat, but other types are amenable to lifestyle intervention.

Here are some positive actions that are brain protective. 

1. Drink caffeinated beverages. A recent study "found that people who drank 2–3 cups of coffee a day, 3–5 cups of tea a day, or 4–6 cups of tea and coffee a day had the lowest risk of dementia and stroke."

Yay! I can do this. (remember 1 cup of coffee = 6-8 oz) I have siblings who do not drink tea or coffee but perhaps it is not too late to start now.

2. Stay positive. Negative thinking, keeping grudges and resentment are linked to cognitive decline in people 55 years of age and older. (Here is a link to the research)

3. Protect your hearing. People with even mild hearing loss double their risk of developing cognitive impairment. Hearing aids are expensive but are worth the investment if they are needed.

4. Get enough good sleep. Sleep habits change as we get older and quality sleep is essential for a sharp mind. Obstructive sleep apnea (OSA) risk increases with age and should be treated as soon as possible. Try to maintain consistent activity and sleep times and deal with chronic pain that may interrupt a restful night.

5. Avoid anticholinergic drugs. Many drugs, including several over-the-counter medications, can block the actions of acetylcholine, a brain chemical important for cognition. OTC antihistamines, anti-nausea medications and some sleep aids are in this group of medications. For example, some people use drugs like Gravol on a long-term basis to help them sleep and this increases the risk of cognitive dysfunction.

6. Have a sense of purpose! No one wants to feel "shelved" as they get older. The need to contribute to society, to be part of a community, to have a reason to get up each morning is essential at any age. Retirement is a time to embrace new responsibilities, interests and opportunities. 

In spite of our best efforts, we cannot stop to effects of ageing forever. But we can determine to do everything in our power to age gracefully and maintain our health and cognitive abilities into our senior years. I read Psalm 103 every day as a reminder to "satisfy my mouth/life with good things so my youth is renewed."

Bless the Lord, O my soul,

And forget not all His benefits:

Who forgives all your iniquities,

Who heals all your diseases,...

Who satisfies your mouth with good things,

So that your youth is renewed like the eagle’s.