Norma Reid
AuthorMentor
27 Aug
Hello and welcome!!!
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Norma Reid
AuthorMentor
27 Aug
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!
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Norma Reid
AuthorMentor
27 Aug
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
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Norma Reid
AuthorMentor
27 Aug
Today I thought I would talk about super agers, And what to do to enjoy healthier longer life
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Norma Reid
AuthorMentor
27 Aug
Have you heard the term super ager before?
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Norma Reid
AuthorMentor
27 Aug
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
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Norma Reid
AuthorMentor
27 Aug
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.
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Norma Reid
AuthorMentor
27 Aug
They are 80% less likely to have heart disease, breast or prostate cancer and rarely have Alzheimer’s
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Norma Reid
AuthorMentor
27 Aug
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!
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Norma Reid
AuthorMentor
27 Aug
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.
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Norma Reid
AuthorMentor
27 Aug
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
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Norma Reid
AuthorMentor
27 Aug
And of course I think many people fear losing their mind as they age! The fear of dementia.
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Norma Reid
AuthorMentor
27 Aug
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
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Norma Reid
AuthorMentor
27 Aug
What is your biggest worry when it comes to aging?
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Norma Reid
AuthorMentor
27 Aug
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%.
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Norma Reid
AuthorMentor
27 Aug
Some of it may be genetics, and other factors such as diet, mental and physical exercise, and social factors.
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Norma Reid
AuthorMentor
27 Aug
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.
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Norma Reid
AuthorMentor
27 Aug
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.
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Norma Reid
AuthorMentor
27 Aug
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.
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Norma Reid
AuthorMentor
27 Aug
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.
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Norma Reid
AuthorMentor
27 Aug
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.
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Norma Reid
AuthorMentor
27 Aug
Some examples of aerobic activity are swimming, walking, jogging, dancing 💃 (my favourite).
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Norma Reid
AuthorMentor
27 Aug
I’d love to hear what your favourite activity is!
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Norma Reid
AuthorMentor
27 Aug
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
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Norma Reid
AuthorMentor
27 Aug
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!
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Norma Reid
AuthorMentor
27 Aug
Whole foods, such as fruits veggies legumes, nuts, seeds, eggs. Foods rich in omega-3 fatty acids, berries,
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Norma Reid
AuthorMentor
27 Aug
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
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Norma Reid
AuthorMentor
27 Aug
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.
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Norma Reid
AuthorMentor
27 Aug
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
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Norma Reid
AuthorMentor
27 Aug
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!
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Norma Reid
AuthorMentor
27 Aug
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.
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Norma Reid
AuthorMentor
27 Aug
meetup.com is a great way to find like-minded people to do things you enjoy with
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Norma Reid
AuthorMentor
27 Aug
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.
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Norma Reid
AuthorMentor
27 Aug
Now here’s something super agers do that help keep their mind strong. Indulging in the finer and more fun things in life!
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Norma Reid
AuthorMentor
27 Aug
Indulging in a magnificent dessert once in a while can spark or moans in your mind that elevate mood.
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Norma Reid
AuthorMentor
27 Aug
Enjoying a high-quality wine, or whiskey or other spirit in moderation of course may help your mind stay alert and reduce deterioration.
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Norma Reid
AuthorMentor
27 Aug
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!
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Norma Reid
AuthorMentor
27 Aug
Indulging in dark chocolate is a good thing too! Again, in moderation!
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Norma Reid
AuthorMentor
27 Aug
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
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Norma Reid
AuthorMentor
27 Aug
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.
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Norma Reid
AuthorMentor
27 Aug
Happier people live happier and longer lives!
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Norma Reid
AuthorMentor
27 Aug
And of course good sleep is good for us too!
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Norma Reid
AuthorMentor
27 Aug
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!
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Norma Reid
AuthorMentor
27 Aug
Super agers tend to choose healthier foods and through diet and exercise have a healthy BMI. They manage a healthy body weight.
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Norma Reid
AuthorMentor
27 Aug
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.
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Norma Reid
AuthorMentor
27 Aug
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.
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Norma Reid
AuthorMentor
27 Aug
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.
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Norma Reid
AuthorMentor
27 Aug
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
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Norma Reid
AuthorMentor
27 Aug
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
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Norma Reid
AuthorMentor
27 Aug
What’s a step you can take right now to improve your bone health and flexibility?
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Norma Reid
AuthorMentor
27 Aug
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.
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Norma Reid
AuthorMentor
27 Aug
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!
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