MEDICAL MYTHS ABOUT AGING, Cliff notes from your Doctor!
Since the beginning of time, people have been looking for ways to extend life. The quest for the proverbial “fountain of youth” runs through history, from the legend of the Holy Grail to middle ages explorers like Ponce de Leon, to modern times where it takes the form of bionics, gene therapy, and advanced medicine. While there’s no doubt that, given a chance, most people would like to live as long as possible, the length of life is not the only metric to consider. Quality of Life matters as much as the Length of Life, or more.
Since aging is inevitable and, for some people, frightening, it is no surprise that myths abound.
Around 300,00 generations ago, the human species split from an ancient ancestor that we share with chimpanzees. Since then, human life expectancy at birth has doubled. Over the last 200 years, life expectancy at birth has doubled again. As animals go, humans perform well in longevity.
According to the World Health Organization (WHO), “Between 2000 and 2050, the proportion of the world’s population over 60 years will double from about 11% to 22%.”
With these facts in mind, dispelling the many myths associated with aging seems more pressing than at any point in our evolutionary history. Today we will tackle myths associated with exercise, cognitive ability, sex, and more.
Myth #1 - PHYSICAL DETERIORATION IS INEVITABLE
This is not entirely untrue. As we age, our body does experience wear and tear from decades of use. However, physical deterioration does not have to be complete, and people can often slow it down.
As the WHO explains, “Increased physical activity and improving diet can effectively tackle many of the problems frequently associated with old age.” These problems include reduced strength, increased body fat, high blood pressure, and reduced bone density.
Some research suggests that merely expecting physical deterioration increases the likelihood that someone will physically deteriorate.
In one study, scientists surveyed 148 older adults about their aging, lifestyles, and general health expectations.
They concluded that expectations regarding aging “play an important role in the adoption of physically active lifestyles in older adults and may influence health outcomes, such as physical function.”
So, although some deterioration is likely, managing expectations will help individuals make better life choices to maintain physical health and fitness later in life.
Another study looked at individual attitudes to aging during late middle-age and how they might influence their overall lifespan. The authors concluded that “older individuals with more positive self-perceptions of aging, measured up to 23 years earlier, lived 7.5 years longer than those with less positive self-perceptions of aging.”
In short, keeping active, eating right, and maintaining a positive outlook can often slow the physical deterioration associated with older age. Remember our newsletter about Mindset and the Power of Expectation? Click HERE read it again.
Myth #2 - OLDER ADULTS SHOULD NOT EXERCISE
From reading Myth #1, it is clear that this is a myth. According to an article published in Neuropsychobiology, keeping active can boost muscle strength, reduce fat, and improve mental health.
Some people think that, once they reach a certain age, there is no point in exercising, as they believe that it will provide no benefit. This is another myth. In one study, researchers put 142 adults aged 60–80 through a 42-week weight-lifting regime. The scientists found that the course increased “dynamic muscle strength, muscle size, and functional capacity.”
How to Minimize Muscle Loss as we Age
Get 30 Grams of Quality Protein Per Meal: Most of us eat a tiny amount at breakfast, a bit more for lunch and our evening meal is a complete protein frenzy. Getting a consistent, moderate 30-gram dose at mealtimes appears to be optimal for building and maintaining lean muscle mass. (And, NO, more isn't better. Your body doesn't have a big storage tank for protein-so if you eat half a chicken, you'll only use part of it. The rest will be stored as fat or, will get flushed.) What does "30 grams" mean in real-life terms? It's equal to a three-egg omelet with ½ cup hard cheese or a cooked 4-ounce hamburger or 5-ounce salmon fillet.
Do Some Resistance Training: It's massively important for building muscle-and preventing it from vanishing in the first place. About 20 to 30 minutes of resistance training, three times a week, is what's recommended. But research shows that one to two short resistance workouts each week can improve muscle mass and strength. The key is to really tax your muscles and to vary your workouts by mixing up the exercises, number of reps and the weight you use (e.g., heavy weights and fewer reps one day, lighter weights and more reps the next). Also, make sure you get some protein in your system about an hour or so before (or right after) you exercise. The marriage of protein and exercise gives you added benefits. Study participants who consumed 30 grams of protein pre-workout increased their muscle-building potential by 100%. If you lift weights on protein fumes, on the other hand, you won't get nearly the same results.
Get Your Heart Pumping: Cardio is an absolute must - primarily for muscle maintenance. Aerobic exercise improves your body's response to insulin - and insulin helps with muscle health and repair. Cardio enhances blood flow, including the flow of nutrients inside the muscle. Aim for at least 30 minutes of moderate to intense cardio, such as brisk walking, biking or swimming, three or more days a week. The payoff: You'll look and feel better now, and-flash forward a few decades - be the spryest silver fox on the block later on.There is also good evidence that regular exercise can reduce the risk of developing Alzheimer’s disease and other forms of dementia. A study, which involved 1,740 older adults, found that regular exercise was “associated with a delay in onset of Dementia and Alzheimer’s disease.”
However, people with certain conditions associated with age, such as osteoporosis, should avoid high impact exercise and consult with their doctor before starting a new fitness routine. The vast majority of older adults can indulge in some form of physical activity.
Myth #3 - OLDER ADULTS NEED LESS (OR MORE) SLEEP
Some people believe that older adults need more sleep than younger adults, perhaps because of the stereotype that older people enjoy a nap. Others say that older adults need less sleep, which might stem from the stereotype that older adults rise early in the morning.
These myths are relatively difficult to unpick because there are many factors involved. It is undoubtedly true that older adults have more difficulty getting to sleep and that their sleep tends to be more fragmented.
This might help explain why some older adults need to nap in the day. As the human body changes with age, it can disrupt our circadian (daily) rhythms.
This, in turn, can impact sleep. The relationship is multifaceted, too: if a person’s circadian rhythms become disrupted, it can influence other aspects of their physiology, such as hormone levels, which might also impact their sleep.
Aside from circadian disruptions, certain diseases that occur more commonly in older adults, such as osteoarthritis and osteoporosis, can cause discomfort, which might adversely influence an individual’s ability to get to sleep or stay asleep.
Similarly, some conditions cause shortness of breath, including chronic obstructive pulmonary disease (COPD) and congestive heart failure; this can also make sleeping more challenging.
According to research, certain medications, including beta-blockers, bronchodilators, corticosteroids, decongestants, and diuretics, can also interfere with sleep. Older adults are more likely to be taking these types of medication, sometimes together.
The CDC states that people aged 61–64 need 7–9 hours, and people aged 65 or older need 7–8 hours of sleep each night. It just might be more difficult for them to get that all-important shut-eye.
As a silver lining, some research suggests that older adults can handle sleep deprivation better than young adults. A study in the Journal of Sleep Research, found that older adults scored better following a sleep deprivation intervention than younger adults in a range of measures, including negative affect, depression, confusion, tension, anger, fatigue, and irritability.
Myth #4 - ONLY WOMEN GET OSTEOPOROSIS
Osteoporosis is a condition where bones gradually become weaker. Some people believe that it only affects women. This is not true; it can affect either sex and people of any age. However, osteoporosis is indeed much more common in older people, white people, and females.
The International Osteoporosis Foundation estimates that globally, around 1 in 3 women over 50 have osteoporosis, and about 1 in 5 men will experience a bone fracture related to osteoporosis in their lifetime.
Another related myth is that osteoporosis is inevitable for women as they age. As the figures above attest, two-thirds of women over 50 do not have osteoporosis. To minimize risks, the National Institute on Aging advises people to eat foods rich in calcium and vitamin D and exercise regularly.
Myth #5 - AS YOU AGE, YOUR BRIAN SLOWS
The term cognitive decline refers to a gradual decrease in mental functioning with age, but before we tackle the facts of the matter, we need to dismiss a couple of associated myths:
Dementia is Inevitable as you Age?
According to the WHO, the risk of developing dementia increases with age, but it does not affect all older adults. Worldwide, an estimated 5-8% of people over 60 have dementia. That means that 92%–95% of people aged 60 or older do not have dementia.
In the United States, an estimated 13.9% of people over 71 have dementia, meaning that 86.1% of people over 71 do not have dementia.
Cognitive Decline leads to Dementia?
Contrary to popular opinion, cognitive decline does not necessarily signal the start of dementia.
People who go on to develop dementia tend to experience cognitive decline first. However, not everyone who experiences cognitive decline will develop dementia.
One study estimated that 22.2% of people in the U.S. aged 71 or older experience cognitive decline. Of these, each year, 11.7%–20% develop dementia.
Cognitive Decline is Inevitable?
As the above statistics show, cognitive decline is not inevitable, regardless of the long-held myth that older adults experience a mental slowing down. And, importantly, there are ways to reduce the risk.
In 2015, the Alzheimer’s Association evaluated the evidence of modifiable risk factors for both dementia and cognitive decline. Their report, presented to the World Dementia Council, explains that “there is sufficient evidence to support the link between several modifiable risk factors and a reduced risk for cognitive decline.”
They identified that maintaining regular physical activity and managing classic cardiovascular risk factors, such as diabetes, obesity, smoking, and high blood pressure were strongly associated with a reduced risk of cognitive decline.
They also found good evidence that a healthful diet and lifelong learning or cognitive training also reduce the risk of cognitive decline.
Myth #6 - THERE’S NO POINT GIVING UP SMOKING NOW
Whether this is a genuine myth or merely an excuse, some older adults say that there is no point in giving up smoking at “their age.” This is not true.
“No matter how long you have smoked for and no matter how many cigarettes you smoke a day, your health will start to improve as soon as you quit. Some health benefits are immediate, some are longer-term, but what matters is that it’s never too late.”
Myth #7 - SEX IS RARE OR IMPOSSIBLE AS YOU AGE
Some people believe that older adults lose their ability to enjoy sex and that their sexual organs become unfit for purpose. This, thankfully, is a myth.
It is true that the risk of erectile dysfunction (ED) and vaginal dryness increases as people age, but for most individuals, these are not insurmountable problems.
Research indicates that around 0.4% of men aged 18–29 experience ED, compared with 11.5% of men aged 60–69. However, flipping that statistic on its head makes it much less daunting — almost 9 out of 10 men in their 60’s do not have ED.
Intercourse between older people may be less fast and furious, but that is not necessarily a bad thing. Although, “Growing old does not necessarily discontinue a healthy sexual life, but it does call for redefining its expression.”
There are certain benefits, too. For instance, a male’s penis often becomes less sensitive, helping them maintain an erection longer.
It is true that as some people grow older, they do not have the same sexual desire or drive as when they were young, but this is by no means the case for everyone.
To end this section on a high, below is a quote from a survey study that involved 158 older adults. Although the participants reported that they were having less sex than a decade earlier, the authors write:
“A remarkably robust sex life was evidenced by both the men and the women, even until advanced old age.”
THE TAKE-AWAY
Overall, most of the myths surrounding age seem to center on inevitability. People believe that it is inevitable that they will gradually crumble into dust as their lives become increasingly unbearable, boring, passionless, and painful.
Although certain aspects of health might decline with age, none of the above is inevitable for everyone. As we have discovered, a positive psychological outlook on aging, eating well, and exercising properly can together benefit the physical aspects of aging.
So, after reading about aging, will you pass the MARSHMALLOW TEST and follow these anti-aging tips? If you’ve never heard of the Marshmallow test, check out this video HERE!
Remember the (5) Essentials we talk about at Ferguson Life Health Centers…
MINDSET
Nerve Supply
Nutrition
Exercise
Minimizing Toxins
Helping you find your personal, natural health and wellness plan for a Long Healthy Life is my priority. IT IS possible to live in harmony with your in-born wealth of health. Your built-in power is not only reassuring, but also worth preserving for years to come.