Aging is something we have no choice in – it’s a natural process. We can however choose our response – to embrace it rather than resist. In late May, LSI consultant Dr. Carl King, EDD, MAACVPR, had the opportunity to speak to a room full of seniors trying to do just that – age well.
As part of Older American’s Month, Kathy Cheves Nutrition Site Coordinator at Tyvola Senior Center reached out to LSI about hosting a talk focused on the theory and practice of healthy aging, giving attendees a chance to ask questions about their own health concerns. With the expertise of Dr. King, LSI jumped at the chance to support our local community
Following the basic physiological principle, “if you don’t use it, you will lose it,” Dr. King shared 8 simple goals to embrace growing old, maintain high levels of function and participate in the activities that help give life meaning.
1. COMMIT TO PHYSICAL ACTIVITY.
Spending 150 minutes per week doing moderate intensity exercise (walking or equivalent), can reduce mortality risk by 25%.
2. EAT WITH YOUR HEALTH IN MIND.
Adjusting your diet to limit saturated fat intake, eliminate trans fats, while adding 5+ fruits and vegetables per day, oily fish 1-2x per week, whole grains, legumes and nuts, has shown a 45% reduction in mortality risk.
3. DRINK IN MODERATION
For those who already drink alcoholic beverages, keeping drink count between 1-7 drinks per week can reduce mortality risk by 20%. (Standard drink is 1 oz. of hard liquor, 4 oz. of wine, 12 oz. of beer).
4. SET BLOOD PRESSURE GOALS
Achieving goals of CAD less than 140/90 mm/HG, CHF less than 130/85mm/HG and DM less than 130/80mm/HG can mean a 30% mortality risk reduction.
5. CARE FOR YOURSELF.
Managing depression has shown to decrease mortality risk by as high as 50%.
6. KNOW YOUR WEIGHT.
Reducing BMI to less than 30 can reduce mortality risk by 15%.
7. MANAGE YOUR LIPIDS.
Keeping totals lipids less than 200mg/dl can help reduce mortality risk by 30%.
8. QUIT SMOKING.
For those who smoke, completely quitting all tobacco use has shown a 35% reduction in mortality risk.
For a copy of Dr. King’s presentation, please email email@example.com.