Pat Kaier, R.N.
Bryn Mawr Hospital Department of Psychiatry

If you make it to the age of 85 you rarely die of a disease.  What does happen is that your cells slow down to a stop.  We were designed to wear out, not become ill.  We are finding that low grade inflammation leads to most of the important diseases years later.  Inflammation leads to diabetes, Parkinson's disease, high blood pressure, Alzheimer's and dementia.  The more fat cells we have, the more inflammation there is, hence obesity plays a role in our life span.

Our lifestyle, not our genes, is the biggest factor in whether we are healthy or not.  We can choose our lifestyle and choose good health.  Many other countries have healthier lifestyles than the United States.  The best thing you can do for yourself is become active.  Active elderly people sleep well and have fewer memory problems.  If you want to feel well and have a sharp mind, do things to optimize your internal and external environment.

Our thoughts change our brain chemistry and create our internal environment.  Positive thoughts release a cascade of chemicals which boots our immunity.  Negative thoughts damage our immunity and lead to illness.  Thoughts are powerful.  Chronic negative thinking destroys brain cells.  Choosing a resilient attitude of "I have stress but I won't let it get to me" is healthy.  Our memory shrinks with Alzheimer's.  To prevent this, build your memory cells.  Exercise your brain, concentrate on remembering and use less Post-It notes to remember for you.  Use your brain or it will atrophy.  Crossword puzzles daily are good. 

A healthy external environment includes activity, exercise, hobbies, adequate sleep, exposure to light, animals, play, fun, smiling, laughing, massage, bonding, deep breathing, good oral health, brushing and flossing, healthy food and daily mini vacations.  Bonding with others decreases our fear, increases our peace and well being.  Make time for friends.  Too often we surround ourselves with strangers.  Brain function improves 50% when elderly walk compared to sitting.  You'll have your best conversations with the elderly if you chat while you walk.  When demented people are around pets their rage level decreases, their impulse control increases and their serotonin levels rises.  When serotonin rises, pain decreases, depression decreases and mood improves.

You are 70% less likely to develop dementia if you walk 2 miles a day rather than 1 mile a day.  Deep breathing from your stomach four times a day for one minute to increase energy or playing a wind instrument is also helpful.  You are less prone to Alzheimer's if you are well educated and participate in some form of sport, music or do volunteer work.  You will minimize the development of Alzheimer's if you avoid obesity, clutter and pollution, stop thinking about bad news that you can't do anything about and don't dwell on problems or constantly complain.  Get flu shots and the pneumonia vaccine.  Use sun block, treat all physical problems as soon as possible, avoid smoke and of course, quit smoking.  Avoid alcohol and junk food and enjoy the present.  To prevent getting shorter as we age, do upper body exercises, such as housework and pull ups or push ups.

Antioxidants keep us healthy and strong.  Getting antioxidants from food is far better than from a pill.  Eating a wide variety of colorful fruits and vegetables is an excellent source.  Wild fish is healthier than farm raised.  Broccoli has the highest antioxidant level of all the vegetables.  Dark berries, sunflower seeds, wheat germ, skim milk and a multivitamin are also a good source. 

Depression in the elderly goes untreated 90% of the time.  The elderly respond especially well to antidepressants such as Celexa and Zoloft.  Light therapy is even more beneficial than medication.  Going outdoors or sitting by a window is very therapeutic.

Having a purpose to get up every day is important for the elderly.  Aging does not mean the end of life.  If you choose a healthy lifestyle you can remain alert and active at any age, you will just do it a little slower.  Remember, with age comes wisdom.

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