Hello and welcome!!!
I’d love it if whoever is joining me said a little hello so I know who is here! However, if you feel like just hiding in the background that’s cool too!
Just to let you know, I speak into my phone rather than typing, and sometimes auto correct changes things or they don’t hear me correctly and the words don’t quite make sense lol! I do try to read before I push send, but often I don’t catch it until later
Today I thought I would talk about super agers, And what to do to enjoy healthier longer life
Have you heard the term super ager before?
They are men and women in their 70s and 80s who have the cognitive and or physical skills of someone middle-aged. Their intellect and stamina seem to defy the ageing process
I’m pretty sure most of us of heard of the Okinawans in Japan, where the average age of the people is 80 and many live into their hundreds.
They are 80% less likely to have heart disease, breast or prostate cancer and rarely have Alzheimer’s
There are things we can do to become super agers, of course the younger we start the better it is! But regardless of where we are on the age spectrum, there are things we can do that will improve our life!
So, when we think of ageing there’s definitely affects on our mental physical and sensory ability. It’s normal to age physically. Yet studies show that people who engage in cardio 20 to 40 minutes per day will maintain their aerobic capacity.
It’s normal for our senses to decline as we age as well, our eye sight, hearing, taste, smell and touch. We can improve our senses and maintain them by taking an active role in keeping them healthy. From the foods we eat, preventative care we receive and physical activity
And of course I think many people fear losing their mind as they age! The fear of dementia.
So it’s a good idea to look at the activities, mindsets and lifestyle choices that lead to healthy decisions to have a healthy life! That works at any age
What is your biggest worry when it comes to aging?
Our brains do decrease as we age, approximately 2.24% of brain volume per year. Super agers seem to lose less, their brain volume decline measures around 1.06%.
Some of it may be genetics, and other factors such as diet, mental and physical exercise, and social factors.
Epi-genetics it says that our genes only account for 50% of what happens to us, the other 50% is external, such as lifestyle choices, mindset, diet.
The good habits of super agers are staying physically active, eating healthy foods, routinely learning new things, being socially active, indulging with moderation, and getting high quality sleep.
Physical activity is so good for our body and our mind! It boost the body strength and prevents many illnesses and diseases. One study done on a group of people 55 and older who exhibited signs of mental decline testing whether or not becoming more physically active reduced memory loss or improved cognition.
Half the group participated in aerobic exercise while the other half participated in strength training. Both groups saw a decrease in mental decline due to their physical activity but the group engaged in aerobic exercise saw a slow down of brain shrinkage in the hippocampus which is where memory is stored.
Getting the heart rate up 4 to 5 times per week for 30 minutes had a greater impact than strength training when it came to brain volume. This could be related to having a healthier vascular system thanks to aerobic exercise.
Some examples of aerobic activity are swimming, walking, jogging, dancing 💃 (my favourite).
I’d love to hear what your favourite activity is!
Oh righty then! Let’s talk about mind and diet. Diet is great for our mind as well as our bodies. Studies have shown that eating large amounts of junk food can impair the area of the brain that manages self control the same area of the brain impaired by over eating, they hippocampus, is also wear short and Long-term memory reside
Studies show that changing the diet to a healthier eating style can reduce the impact on the hippocampus and help reverse some of the damage caused by eating poorly. Our bodies are amazing!
Whole foods, such as fruits veggies legumes, nuts, seeds, eggs. Foods rich in omega-3 fatty acids, berries,
Spices like turmeric are believed to help prevent Alzheimer’s. Spices like saffron, cinnamon, rosemary, and sage all have unique brain and memory benefits so adding them to foods can boost your chances of maintaining a healthy mind
Challenging the mind is always on the list of super agers. Saw the whole thing of lifelong learning is so important, maybe the top of the list.
Learning a new language, taking a class, teaching a class, solving problems, using strategy and paying attention to details always helps keep our mind focussed
Researchers found that super agers tend to be fairly social. Often as we age we become more isolated. We need to be socially active. Being here on Wisdo is an example of that!
Having high quality friendships, creating a think tank we’re friends get together to discuss certain topics is healthy. Even in this Covid isolation, we can get together with friends on zoom regularly and meet and talk.
And of course travel is an awesome way to keep yourself so social and see the variety and diversity between people and make new friends.
Now here’s something super agers do that help keep their mind strong. Indulging in the finer and more fun things in life!
Indulging in a magnificent dessert once in a while can spark or moans in your mind that elevate mood.
Enjoying a high-quality wine, or whiskey or other spirit in moderation of course may help your mind stay alert and reduce deterioration.
The key is moderation lol! I know during this Covid time many of us have gotten a little bit too liberal with the wine or alcohol!
Indulging in dark chocolate is a good thing too! Again, in moderation!
One of my favourite regular indulgences is a massage! It benefits the entire body, including the brain! Massage helps the mind by triggering hormones like dopamine and serotonin which improve brain activity and helps with quality of sleep
Whatever it is that lights your indulgent fire, say yes! Allowing yourself the time, finances and resources you need to do the things that feel indulgent makes a big difference in your quality of life.
Happier people live happier and longer lives!
And of course good sleep is good for us too!
So, what is one thing you can do that will improve your brain health? And your physical health? For me, I commit to start dancing again – I haven’t done that for this past month, and I miss it! I am committing to dance twice this week. It’s important when we’re starting something that we make it Doable, and then celebrate our success!
Super agers tend to choose healthier foods and through diet and exercise have a healthy BMI. They manage a healthy body weight.
They tend to shy away from salt, fat and sugar. They use moderation with their indulgences and cut some things from their diet that offer no value.
Regional dialects made an important difference on the Health, stamina, and mental clarity of the super agers. In the end it seems that the Mediterranean diet offers the best quality eating lifestyle for longevity.
Bone density is really important as we age as well. Super agers have healthier bones in their contemporaries. Weight training/strength training, no smoking, eating yellow and green veggies, more calcium, increased vitamin D and K, Foods with omega 3 fatty acids, and magnesium and zinc all contribute.
Some ways to protect her joints that super agers used are to maintain a healthy weight, control blood sugar, be active daily, practising yoga/stretching, eating red fruits and veggies, omega-3 fatty acids, increase vitamin D, and add turmeric to your food
Maintaining flexibility is also important, and some of the super age or tricks that help with that: drink water, routine massages, yoga classes, range of motion exercises, foam roller, stretch before and after work out, move regularly throughout the day
What’s a step you can take right now to improve your bone health and flexibility?
Remember, you don’t have to radically change your life overnight. Some changes, like adding leafy greens to your diet aren’t that hard. Don’t be hard on yourself. Take the step to make a change and you’ll get there! It always starts with one step. Focus on one area and choose a new good habit and maybe drop a bad habit each week.
I hope you found this beneficial! Thanks for reading this and have a fabulous day! Here’s to a happy, healthy, longer life! Ciao for now!