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Category: healthy aging

Published on Leave a comment on Study Found Tai Chi Reduces Blood Pressure Better Than Aerobic Exercises
Tai Chi Credit:Wikipedia

It turns out that doing the series of slow moving movements called Tai Chi reduces blood pressure more than vigorous aerobic exercise. This traditional Chinese exercise also has other benefits: it improves flexibility and balance, as well as cardiovascular and respiratory function.

A recent study found that doing the slow gentle movements and postures of Tai Chi (often called meditation in motion) for one year resulted in greater blood pressure reductions than aerobic exercises in persons with prehypertension. Half of a group of 349 adult volunteers were randomly assigned to Tai Chi for one hour 4 times per week for a year, while persons in the other group were randomly assigned to do aerobic exercises (including climbing stairs, jogging, brisk walking, and cycling) with the same frequency.

After one year, persons in both groups had lower blood pressure than at the start of the study, but in the Tai Chi group it was about 7.01 mmHg lower compared to 4.61 mmHg lower in the aerobic exercise group.

Prehypertension is blood pressure that is slightly higher than normal (between 120/80 and 139/89 mmHg), but not yet hypertension. In the study, the researchers also found that fewer persons from the Tai Chi group progressed to hypertension. A win-win.

The researchers of this study concluded that Tai Chi is a safe, moderate-intensity, mind-body exercise, which is suitable for persons of all ages and physical conditions. By the way, other studies also found that doing Tai Chi reduces blood pressure - as early as 12 weeks.

From NPR: Tai chi reduces blood pressure better than aerobic exercise, study finds

Tai chi, a traditional, slow-moving form of Chinese martial art, is known to increase flexibility and improve balance. Now, new research suggests it's better than more vigorous aerobic exercises for lowering blood pressure in people with prehypertension. ...continue reading "Study Found Tai Chi Reduces Blood Pressure Better Than Aerobic Exercises"

Published on Leave a comment on Study Finds Multivitamins May Slow Memory Loss In Older Adults

There has been medical debate over whether taking a daily multivitamin supplement has any benefits. Well, a third large study says YES - taking a daily multivitamin slows age-related memory loss and cognitive aging in older adults (60 years and older).

The researchers estimate that a daily multivitamin slowed cognitive aging the equivalent of 2 years when compared to persons not taking a multivitamin.

From Science Daily: Third major study finds evidence that daily multivitamin supplements improve memory and slow cognitive aging in older adults

By 2060, according to the Alzheimer's Association, nearly one in four Americans will be in an age bracket at elevated risk of cognitive decline and Alzheimer's disease unless interventions can help preserve cognitive function before deficits begin. ...continue reading "Study Finds Multivitamins May Slow Memory Loss In Older Adults"

Published on Leave a comment on Smoking and Shrinking of the Brain

We all know cigarette smoking is bad for our health (for example, higher rates of heart disease, respiratory disease, and cancer), but it also has an effect on our brains. Yup. Research shows it's associated with a decrease in brain size (volume)!

The researchers found that while all levels of daily smoking was associated with a decrease in brain volume, heavy smoking was associated with an even greater decrease in brain size (volume). This is a dose-response relationship.

By the way, this strong association between a history of daily smoking and overall brain volume, gray matter volume, and white matter volume of the brain was also found in other studies.

They also found that even if you stop smoking, you don't get back that missing brain volume. But at least it'll stop further cigarette smoking shrinkage. The researchers point out that this could explain why smoking is linked to increased rates of age-related cognitive decline and Alzheimer's. Yikes!

From Science Daily: Smoking causes brain shrinkage, study finds

Smoking shrinks the brain, according to a study by researchers at Washington University School of Medicine in St. Louis. The good news is that quitting smoking prevents further loss of brain tissue -- but still, stopping smoking doesn't restore the brain to its original size. Since people's brains naturally lose volume with age, smoking effectively causes the brain to age prematurely, the researchers said. ...continue reading "Smoking and Shrinking of the Brain"

Published on Leave a comment on Americans Take Record High Numbers of Prescription Meds, and This Is Projected to Increase

Americans take a lot of prescription drugs, so many that it has reached historic highs. 6.3 billion prescriptions were filled in 2020! According to a recent study, it appears that the number of prescription drugs a person takes over the life span will only increase.

Research conducted by Jessica Y. Ho at Penn State University found that persons born in 2019 could be expected to take prescription drugs for about half their lives: 47.54 years for women and 36.84 years for men. Also, the number of years individuals can expect to take 5 or more drugs has increased substantially.

Some of the big increases in prescription drug use are from statins, antihypertensives, and antidepressants. There are ethnic and racial differences in prescription drug use, with non-Hispanic Whites taking the most.

From Science Daily: Americans will spend half their lives taking prescription drugs, study finds

An American born in 2019 will spend a larger share of their lifetime taking prescription drugs than being married or receiving an education, according to new research by Jessica Ho, associate professor of sociology and demography at Penn State. She found that American males will spend approximately 48% of their lives taking prescription drugs. The number jumped to 60% for females. ...continue reading "Americans Take Record High Numbers of Prescription Meds, and This Is Projected to Increase"

Published on Leave a comment on Some Habits For Living A Longer and Healthier Life

There is tremendous interest in how to live a long and healthy life. This means trying to avoid getting diseases that so many suffer from as they age, such as diabetes, heart disease, and dementia. What diets are best? What kind of lifestyle?

NPR published a recent article about 7 daily habits linked to living a longer, healthier life, using information from Dan Buettner's work on blue zones. Scientific research supports the importance of these habits, especially good nutrition (for example, the Mediterranean diet) and physical activity.

The blue zones are communities throughout the world in which there are a lot of centenarians (people living to 100 years or more). What is important is that the people in these communities are aging with good health, and leading active and fulfilling lives - without dementia, and not in nursing homes.

The diets vary from place to place, but all avoid fast foods and highly processed foods. Instead, a lot of vegetables, fruits, whole grains, legumes (beans), and nuts are eaten. Little meat. Food is cooked at home. By the way, this type of diet is associated with a good gut microbiome, and generally a good gut microbiome goes with good health.

Unfortunately, these blue zone areas are now fading, due to changes in lifestyles  - fast food, etc. But a few other places are stepping up, trying to make living spaces healthier and incorporating what has been learned about health and longevity - for example, Singapore.

Bottom line: Research shows a diet rich in plant-based foods (whole grains, fruits, vegetables, nuts, seeds, legumes), plenty of sleep, lots of movement (physical activity), and a sense of purpose in life are all important in aging well.

Excerpts from correspondent Allison Aubrey article at NPR: 7 habits to live a healthier life, inspired by the world's longest-lived communities

At a time when life expectancy in the U.S. has dipped and diet-related disease is a leading cause of death, it's no wonder that Dan Buettner's decades-long exploration of centenarians who thrive in the longest-lived communities on Earth is attracting lots of attention. ...continue reading "Some Habits For Living A Longer and Healthier Life"

Published on Leave a comment on Documentary About Healthy Aging and Living Longer

There has been tremendous interest in the past decade over the best diet and lifestyle for aging well and living to a ripe old age. Author Dan Buettner has spent much of the past decade visiting communities around the world where there are many residents who live to 100 years or more, and in good health. He calls these communities blue zones.

Dan Buettner now has a good National Geographic documentary on Netflix called Live to 100: Secrets of the Blue Zones. This documents him visiting Blue Zones (Ikaria, Greece; Okinawa, Japan; Sardinia, Italy; Loma Linda, Calif.; and Nicoya Peninsula, Costa Rica) looking at the lifestyles and diets in this communities.

He found that while the diets vary, overall the people in these communities have a lot of plant based whole foods (especially whole grains, vegetables, beans, and tubers, such as sweet potatoes), and they avoid fast-food and highly processed foods. They do not take dietary supplements. They have a lot of physical activity in their daily activities, are committed to their families, take time to de-stress, and they have social networks with healthy behaviors.

He also recently published a book called The Blue Zones Secrets for Living Longer: Lessons From the Healthiest Places On Earth.

Published on Leave a comment on Being Physical Fit Is Linked To A Lower Risk of Atrial Fibrillation and Stroke

A recent large study found another great reason for being physically active. The researchers found that physical fitness is linked to  atrial fibrillation (AFib) and stroke.

Atrial fibrillation is a heart rhythm disorder, and having it is linked to a much higher risk of having a stroke. The researchers found that being physically fit (exercise! physical activity!) is linked to lower rates of atrial fibrillation, stroke, and MACE (major adverse cardiovascular events, such as stroke or heart attack leading to death).

There was an eleven year follow up of the approximately 15,450 participants, all of whom did not have atrial fibrillation at the start of the study. The study tested the  physical fitness of the participants (average age 55 years) on an exercise treadmill.

Bottom line: Physical activity and physical fitness are important for reducing the risk of developing heart problems, including atrial fibrillation. Yes, even taking walks (brisk is best) will improve physical fitness.

From Science Daily: Keep fit to avoid heart rhythm disorder and stroke

A study in more than 15,000 people has found that physical fitness is linked with a lower likelihood of developing atrial fibrillation and stroke. The research is presented at ESC Congress 2023.
...continue reading "Being Physical Fit Is Linked To A Lower Risk of Atrial Fibrillation and Stroke"

Published on Leave a comment on Routine Vaccines Associated With A Reduced Risk of Developing Alzheimer’s Disease

Great news! A recent study found that older adults who get routine vaccinations have a  lower risk of developing Alzheimer's disease and related dementias. Other studies looking at adults over the age of 60  and routine vaccinations (flu, pneumonia) have had similar findings.

The vaccinations that were looked at in this study were: the shingles (herpes zoster) vaccine, pneumococcal vaccine, and tetanus-diphtheria vaccine. Each of the vaccines lowered the risk of getting AD - the tetanus-diphtheria (Tdap/Td) by 30%, the shingles vaccine by 25%, and the pneumococcal vaccine by 27%. The adults were at least 65 years of age at the start of the study.

Why would vaccines be protective? There  are multiple theories, including that infection may play a role in the development of Alzheimer's disease (AD), and vaccines reduce the risk for infections. Or that vaccines may activate the immune system in such a way that alters the risk for developing AD.

Bottom line: In persons over the age of 60, getting routine adult vaccinations (including the flu vaccine) may lower the risk of developing AD. So simple!

From Medical Xpress: Several vaccines associated with reduced risk of Alzheimer's disease in adults 65 and older

Prior vaccination against tetanus and diphtheria, with or without pertussis (Tdap/Td); herpes zoster (HZ), better known as shingles; and pneumococcus are all associated with a reduced risk for developing Alzheimer's disease, according to new research from UTHealth Houston. ...continue reading "Routine Vaccines Associated With A Reduced Risk of Developing Alzheimer’s Disease"

Published on Leave a comment on Short Bursts of Physical Activity Associated With Lower Cancer Risk

Great news for people who don't have the time or the desire to engage in exercise routines, gym visits, or sports. A recent large study found that several very short bursts of physical activity (each less than a minute or two) during the day are beneficial to health. They lower cancer risk!

Researchers followed 22,398 non-exercising adults (average age 62 years) for 7 years. The participants wore tracking devices (wrist accelerometers) for 1 week at the beginning of the study to measure their activity levels. Starting at year 2 their cancer incidence was looked at.

They found that several short bursts of vigorous physical activity (each lasting less than 1 or 2 minutes) each day was associated with lower rates of cancer. And it was a dose response - the more of these little bursts of physical activity over the day, the lower the rates of cancer, especially physical activity related cancer.

About 3 1/2 minutes a day of vigorous activity was associated with a 17 to 18% reduction in cancer risk, but 4 1/2 minutes a day was associated with a 31% to 32% reduction in physical activity-related cancers (e.g., breast, endometrial, and colon cancers).

Bottom line: Engage in a little huffing and puffing physical activity every day and lower your risk of cancer. Run up those stairs! Dance to a song! Carry those heavy groceries! Every bit counts. This could be because short bursts of physical activity improve cardiorespiratory fitness and lower inflammation.

Excerpts from Science Daily: Short bursts of daily activity linked to reduced cancer risk

Promising new research suggests a total of just 4.5 minutes of vigorous activity that makes you huff and puff during daily tasks could reduce the risk of some cancers by up to 32 percent. ...continue reading "Short Bursts of Physical Activity Associated With Lower Cancer Risk"

Published on Leave a comment on Eating A Diet Rich in Flavanols May Help With Memory

One fear people have is of developing problems with their memory in their later years, called age-related memory loss. A recent study finding a possible way to maintain memory in older adults is intriguing and offers hope. And best of all, it's fairly easy to do - just increase the intake of flavanol rich foods.

A large Columbia University study of adults over age 60 found that daily flavanol supplementation (cocoa extract with 500 mg flavanols) over a 3 year period improved the memory of persons whose diet was low in flavanol intake from foods, but not in persons with high intake of flavanols. The researchers suggest that a low flavanol diet is one of the drivers of age-related memory loss.

The researchers stated that flavanols only improved memory processes governed by the hippocampus, and did not improve memory mediated by other areas of the brain.

Flavanols are natural substances found in certain fruits and vegetables, especially berries, onions, kale, lettuce, tomatoes, apples, grapes, and cocoa. Flavanols are a type or class of flavonoids, all of which have health benefits. Eat a variety of plant foods (includes tea and wine) to ensure you're eating a variety of flavonoids.

Some other benefits of flavonoids: they are anti-inflammatory, anti-oxidative, have anti-mutagenic and anti-carcinogenic properties, lower heart disease death rates, and prevention of heart disease.

From Medical Xpress: Low-flavanol diet drives age-related memory loss, large study finds

A large-scale study led by researchers at Columbia and Brigham and Women's Hospital/Harvard is the first to establish that a diet low in flavanols—nutrients found in certain fruits and vegetables—drives age-related memory loss. ...continue reading "Eating A Diet Rich in Flavanols May Help With Memory"