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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.
Check the Lifespan Calculator to estimate out how many years you may live in retirement
http://media.nmfn.com/tnetwork/lifespan/
Living Longer
According to most research, if you wish to prolong your life, you should increase your physical activity. Those who are physically fit are projected to live 8 years longer than those who are not according to Jarett Berry , a cardiologist at the University of Texas Southwestern Medical Center in Dallas. This is based on an analysis of 1,765 men and women who had physical examinations performed during the 1970s and 1980s at the Cooper Institute.
Physicial activity and health
This report also indicated the importance of physical activity in maintaining overall health. The findings also indicated the combination of being physically fit, not smoking and having low blood pressure was an excellent predictor of longevity
National guidelines recommended Americans get at least 30 minutes of moderate exercise five times a week or 20 minutes of intense physical activity three times a week to maintain fitness and health..
Research has shown that controlling a combination of risk factors—including blood pressure, blood sugar, cholesterol, smoking and diet is the most effective way of extending life.
In the great majority of cases, regular exercise results in lower blood pressure, lower cholesterol and lower blood sugars. According to the American Heart Association activities that qualify as moderate intensity exercise include:
- walking at a brisk pace
- mowing the lawn with a power mower
- ballroom dancing
- doubles tennis
Happy People Live Longer and Better
A review of more than 160 studies of human and animal subjects has found "clear and compelling evidence" that -- all else being equal -- happy people tend to live longer and experience better health than their unhappy peers.
"We reviewed eight different types of studies," Diener said. "And the general conclusion from each type of study is that your subjective well-being -- that is, feeling positive about your life, not stressed out, not depressed -- contributes to both longevity and better health among healthy populations."
Laboratory experiments on humans have found that positive moods reduce stress-related hormones, increase immune function and promote the speedy recovery of the heart after exertion. In other studies, marital conflicts and high hostility in married couples were associated with slow wound healing and a poorer immune response.
"I was almost shocked and certainly surprised to see the consistency of the data," Diener said. "All of these different kinds of studies point to the same conclusion: that health and then longevity in turn are influenced by our mood states."
"Happiness is no magic bullet," he said. "But the evidence is clear and compelling that it changes your odds of getting disease or dying young."
Current health recommendations focus on four things: avoid obesity, eat right, don't smoke, and exercise. It may be time to add 'be happy and avoid chronic anger and depression' to the list."
From an article in Science Daily (Mar. 1, 2011)
President Truman and health
Harry Truman was a brisk walker an exemplified why this type of exercise is worthwhile.
Truman's favorite form of exercise was walking; early each morning he got up and circled the White House at such a brisk pace that reporters and Secret Service men found it difficult to keep up with him. These walks continued during Truman's retirement.. He was reported to have said "Brisk walking is my only exercise and is keeping me fit." He lived a long and health life and used a cane for his walks as he approached 85.
Take Vitamin D
Physicians now agree that taking a vitamin D supplement (600 international units) is beneficial to maintaining strong bone health as well as helping to prevent many chronic health problems including heart disease, stroke, diabetes, prostate, breast and colon cancers, auto-immune diseases, infections, depression and even cognitive decline.
People over the age of 50 are at an increased risk for vitamin D insufficiency as when people age their skin is less efficient in synthesizing the vitamin and their kidneys are less able to convert it to its active hormone form.
Get a dog Get a cat
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 retiredbrains.com/Home/Senior+Living/Get+a+Dog+or+Cat/default.aspx for information on getting a dog or a cat and the joy they will bring into your life.
Keep active & eat better (the right diet)
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 under dietary guidelines you will find some recent information along these lines that we 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 is both health and satisfying.
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. |