Use It Or Lose It Baby

How many times have you heard that saying? It’s true no matter what age you are, but it’s so much truer as we get into our Golden Years, that goes for mentally and physically.  

Mentally

 Changes in cognitive function, such as the slow speed of information processing, are common in normal aging. However, each person is different and cognitive decline is not inevitable for everyone.

Three types of cognitive decline with aging have been recognized:

• Age-related changes in memory—mild memory impairment that can occur with normal aging. However, older adults can do as well as younger patients on memory tests if they are given enough time.
• Amnestic mild cognitive impairment (MCI)—mild memory loss; signs include misplacing things, forgetting important events or appointments, and having difficulty coming up with the right words
• Dementia(includes Alzheimer’s disease)—chronic, progressive, irreversible, global cognitive impairment and memory loss that is severe enough to affect daily functioning

Some Activities for a Vital Mind

Stay Socially Active and Keep Learning

One study, published in the Journal of the American Medical Association, found that frequent participation in mentally stimulating activities is associated with a reduced risk of Alzheimer’s disease. Mental stimulation is not limited to formal education and can include everyday activities such as:

• Reading books, newspapers, or magazines
• Playing games such as cards, checkers, and crossword puzzles

Risk Factors for Cognitive Decline

• Increased age
• Having a specific gene (APOE-e4) linked to Alzheimer’s disease
• Lack of mental activity
• Substance use and abuse, including:
  • Smoking
  • Alcohol use disorder
• Lack of physical exercise
• Malnutrition
• Chronic stress
• Certain medical conditions, such as:
  • High blood pressure
  • Diabetes
  • High cholesterol and atherosclerosis (hardening of the arteries)
  • Depression
  • Impairment in vision and hearing
• Lack of involvement in social activities

Muscle Loss

Most people have never heard of sarcopenia, what is it? It’s just a natural part of aging. is all. After age 30, you begin to lose as much as 3% to 5% per decade. Less muscle means greater weakness and less mobility, both of which may increase your risk of falls and fractures.

The only way to maintain muscle as we age is through proper diet and exercise. Adding more protein to your diet is helpful, whether from foodstuff or protein supplements.

Incorporate more strength training into your daily routine either with free weights or simple things like push-ups will help.

I myself use little free weights; I concentrate mainly on basic push-ups and handstand push-ups.

Calcium and vitamin D are a must for healthy bones and muscles.

But after all that, one of the most important ways to maintain muscle is good old sleep. Sleep is when our body replenishes itself that means both mind and body.

Let’s face it we can’t stop ourselves from aging, the only thing we can do is slow down the aging process, which takes effort on your part.

Like I always say, “Sometimes Living A Happy And Healthy Life Takes A Little Effort.”