Research offers tips for healthy aging

The process of aging remains a mystery. But, research over the past 50 years has found that lifestyle choices may prevent disease and promote healthy aging. The Baltimore Longitudinal Study of Aging (BLSA) has continued for over 50 years. Last week I reported on the research that shows the importance of exercise and other physical activities as we age. Several other findings have come from the studies.

Pay attention to weight and shape. For older people, the health problems associated with obesity may take a back seat to problems associated with body composition (fat to muscle ratio) and location of fat (hip or waist) on the body. We know that the "pear" shape, with body fat in the hips and thighs is generally healthier than the "apple" shape, with fat around the waist. Being apple shaped can increase risk of heart disease and possibly breast cancer. According to BLSA research, with age, the pattern for body fat can shift from safer areas to the abdominal area of the body. The research found that men developed a more dangerous body fat distribution, even though women carried more total body fat. This may help explain why men generally have a higher incidence of certain diseases and a shorter lifespan.

Talking with a doctor about weight issues and whether or not to lose weight is important for older adults. On one hand, weight loss can help to lower the risk of developing diseases associated with obesity. On the other hand, it is normal for people to gain some weight with age. While extra weight can cause health risks, losing weight may not be a good idea for some older adults. Weight as you age is very much an individual matter to be discussed with your doctor.

Think about what you eat. What you eat can either support healthy aging or cause health problems. Scientists have found that some components of food, like saturated fats, cholesterol, and trans fats, may increase the risk of age-related disease, whereas foods like vegetables, fruits, fish, and nuts may have health benefits. In one study, "healthy" eaters had the highest intake of foods like high-fiber cereal, reduced-fat dairy, fruit, nonwhite bread, whole grains, beans and legumes, and vegetables. They had low intake of red and processed meat, fast food, and soda. This same group had the smallest gains in Body Mass Index and waist circumference.

The relationship between physical problems and micronutrient or vitamin deficiency has been studied. Insufficient amounts of micronutrients or vitamins in the blood are often due to poor nutrition. These studies show that the nutrients you get from eating well can help keep muscles, bones, organs, and other parts of the body strong throughout life.

So, eating well is not just about weight. It can also help protect against certain health problems that occur more frequently among older adults. And, eating unhealthy foods can increase the risk for some diseases.

According to the BLSA data, people who are sociable, generous, and goal-oriented report higher levels of happiness and lower levels of depression than other people. Reading, playing board games, playing musical instruments and dancing have been associated with a lower risk for dementia. Participating in social activities or productive activities, such as having paid or unpaid jobs, cooking, or gardening, may increase length of life. Other studies have found that older adults who participate in what they see as meaningful activities, like volunteering in their community, reported feeling healthier and happier.

Staying involved in your personal health care is important. Several websites like www.nia.nih.gov and www.medlineplus.gov are good sources of up-to-date, trustworthy health information. Www.NIHSeniorHealth.gov is especially senior-friendly with special features that make it easy to use. The text can be read out loud, the type made larger, and the text color changed for easier reading.

Editor's Note: Ann Ludlum is a K-State Research and Extension family and consumer sciences and 4-H extension agent assigned to Bourbon County. She may be reached at (620) 223-3720 or aludlum@ksu.edu.