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How to Live Better and Longer
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All seniors want to live better, of course, but most of us want to live longer only if our quality of life is a good one. This area explores some of the ways that should help you have a better quality of life as you age and directs you to resources that will assist you to do so.
Studies have shown that the relationship that often develops between an older person and their furry family member not only improves the quality of life, but extends life as well. Click here for information on getting a dog or a cat.
Research has shown that keeping active (physically and mentally), eating healthy, and taking care of your body by not smoking, not drinking excessively, and not eating too much are all contributing factors to quality of life. Diets low in sodium and fats and high in fruits and vegetables, particularly those high in fiber and antioxidants, help many people live longer; in some cases, limiting caffeine intake does likewise. We have read that people who regularly drink red wine or regularly eat certain kinds of fish live longer, healthier lives.
Deciding what to eat and what not to eat is difficult with so many conflicting studies. Below you will find some recent information along these lines that I hope is not too confusing. I, for one, have been eating this way for some time now: the right fish with a dish of tomatoes, and washing it down with a glass of red wine.
A number of studies and research recently conducted suggest that eating certain kinds of fish is inversely related to the risks of stroke and heart attacks. Even if you eat fish as little as two or three times a month you may get some protection. Fish like tuna reduces the risk of coronary heart disease because of its content of omega-3 fatty acids. On the other hand, fish like swordfish, orange roughy, red snapper, shark, and mackerel often have high mercury levels that can cause other medical problems.
Foods that contain lycopene, like tomatoes, help to reduce the risk of developing arteriosclerosis and coronary heart disease, according to some research, and also help with LDL cholesterol. Still other research has shown that drinking red wine in moderation decreases the production of a protein that causes blood vessels to reduce the flow of oxygen to the heart. |
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Diets that include at least ten servings of fruits and vegetables per day might help prevent age-related damage to cells. Fruits and veggies, the more colorful the better, contain protective substances that might help ward off diseases such as cancer and heart disease. Most longevity experts recommend cutting down on fatty, salty foods. Go for lean meats, poultry, and fish, as well as a wide variety of fresh fruits, veggies, and whole-grain foods.
The U.S. advisory panel revamping the government’s dietary guidelines now recommends that Americans eat at least three cups of dark green vegetables, like broccoli or spinach; two cups of orange vegetables, like carrots and squash; three cups of legumes, like lentils and chickpeas; six cups of starchy vegetables like potatoes, corn, and green beans; and seven cups of other vegetables, like tomatoes, onions, and lettuce per week.
As to losing weight the panel wrote, “The healthiest way to reduce calorie intake is to reduce one’s intake of added sugars, solid fat and alcohol—they all provide calories, but they do not provide essential nutrients.”
Living longer and having a better quality of life is a subject addressed by countless experts and non-experts alike. President Bill Clinton commented in his book My Life about a biology lesson at Georgetown University that stuck with him, and was later confirmed in a 2000 study. His professor claimed life was shortened by the body’s inability to absorb and dispose of food. He recommended greatly lowering the quantity of food eaten by older people.
The American Dietetic Association’s Web site, http://www .eatright.org/Public/, has a link for finding a nutrition professional. Also, to locate a registered dietitian in your area, ask your physician or call the consumer nutrition hot-line (800-366-1655) of the National Center for Nutrition and Dietetics. Risk factors for heart disease. Cardiologists recommend that you should:
- Lower your cholesterol with proper diet, exercise, and medication if necessary
- Avoid abnormal obesity with proper diet and exercise Avoid depression
- Avoid excess stress
- Quit smoking
- Bring your blood pressure down
- Avoid diabetes; if you have it, make sure to treat it under doctor’s orders
If you can change your lifestyle to avoid these risk factors, you should certainly be less likely to have a heart attack. In many cases the advice of a physician or specialist will be helpful or necessary to assist you. |
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If you are interested in finding out the chances of developing heart disease, stroke, diabetes, osteoporosis, and twelve varieties of cancer check out Harvard University’s Schools of Public Health Web site, http://www.yourdiseaserisk.harvard .edu/. You must fill out a questionnaire, and the site will give you information as well as ways you might reduce your risk.
The Department of Health and Human Services has a Web tool that allows you to track family health patterns that might signal a higher risk for cancer or some other diseases: http:// www.hhs.gov/familyhistory/.
The National Society of Genetic Counselors has a data base to help you find a genetic counselor in your area: http:// www.nsgc.org/resourcelink.asp.
If, after all this good advice, you need to go into the hospital, go to Subimo.com for a ranking of hospitals on a 0–100 scale, go to MyUHC.com for recommending patients with significant problems to specific hospitals.
Go to Healthgrades.com for ratings of hospitals. Once you have selected a hospital based on this rating system you much pay $9.95 for a more detailed report.
A recent study found that a regular exercise program (30 minutes of physical activity at least 3 days a week) can reduce your risk of dying n the next 8 years by 40%. Of course the genes you are born with are also a major contributing factor.
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