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Aging Gracefully. Connie Marsh MD Department of Psychiatry and Behavioral Sciences. To get back my youth, I would do anything in the world, except take exercise, get up early, or be respectable. Oscar Wilde 1891. Typical American in 2012 Over past 100 years Stronger Healthier Taller - PowerPoint PPT Presentation
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Aging GracefullyConnie Marsh MD
Department of Psychiatry and Behavioral Sciences
To get back my youth, I would do anything in the world, except take exercise, get up early, or be
respectable.
Oscar Wilde 1891
Typical American in 2012 Over past 100 years
Stronger Healthier Taller Living 30 years longer
And in the end, it's not the years in your life that counts, but the life in your years.
Abraham Lincoln
Successful Aging
Freedom from disability and disease High cognitive and physical functioning Social engagement
Social and productive activities
Centenarians
Personalities are highly resilient or robust Extraversion Emotional stability Conscientious
“I see the positive side of a situation.”“I keep busy.”
Centenarians
More likely to Not worry or be anxious Rely on religious beliefs and acceptance Take things a day at a time Accept health problems Be open Be less sensitive
In spite of illness, in spite even of the archenemy sorrow, one can remain alive long past the usual
days of disintegration if one is unafraid of change,
insatiable in intellectual curiosity, interested in big things,
happy in small ways.
Edith Wharton
Aging Gracefully
Emotionally Physically Mentally Spiritually
Aging Gracefully Emotionally
The bad news / good news
Personality stays the same over time.
Aging Gracefully Emotionally
Emotional well being tends to improve in late adulthood
People develop better emotional regulation as a result of life experiences
People choose to be involved in more meaningful goals and activities
Awareness that “life is short”
Aging Gracefully Emotionally
Ageism
Ageism
“To be over sixty-five in an age like ours is to feel bad even when we feel good.” Useless Unwanted Incompetent Frail
Joan Chittister, The Gift of Years
“It is a pathetic moment in the history of the human condition when the outside world tells us who and what we are—and we start to believe it
ourselves.”
“Ageism is a lie.”
“The only way to counter it, however, is to refuse to allow it to taint our lives.”
Maya Angelou
Aging Gracefully Emotionally
To name a few Letting goSadnessLimitations
SolitudeLonelinessForgiveness
RegretFearAdjustmentRelationships
Aging Gracefully Emotionally
Life circumstances that threaten well-beingLoss of social self
Small group of people who provide sense of belonging
Closest, most meaningful relationships
Aging Gracefully Emotionally
Life circumstances that threaten well-being Constant, unrelenting stress Negative situations that don't allow time for
recovery Ex: chronic disability, caregiving Neurologic pathology
Aging Gracefully Emotionally
Improve by Increasing social support
Transportation, telephone, computer Maintain control
Shape your environment to achieve your goal Make time for positive experiences
Experience positive emotions every day
Aging Gracefully Emotionally
Minimize stress and anxiety Set realistic expectations Exercise regularly Prepare ahead Take breaks throughout the day/change your routine Learn to relax and do it regularly Cut back on caffeine Get enough sleep Let yourself laugh Talk about feelings
Gary Small The Memory Bible
Aging Gracefully Emotionally
Be part of a social organization Spend time with other people every day Maintain ratio of three pleasant activities to one
negative activity Adapt, or adopt a new activity, if enjoyable activity
can no longer be performed at same level Seek help for depressive symptoms Enhance the role of spirituality in your life
Gary Small The Memory Bible
Aging Gracefully Emotionally
Protective pathway of volunteering Reduces depression, anxiety, stress Increases feelings of usefulness, growth, fulfillment,
self-respect Protects against role loss and social isolation
With passage of time, people are likely to encounter hardships and obstacles. Growth in
wisdom does not depend on what we experience in life, but how we deal with difficult times.
Wise persons see life crises and happiness as two sides of the same coin: living a full life
Depp and Jeste, editors, Successful Cognitive and Emotional Aging
Aging Gracefully Physically
Oldest Marathon Runner?
Aging Gracefully Physically
Fauja Singh age 103 Born in India, lives in Great Britain Completed marathon in Hong Kong February 2013 Started running age 89 Has completed eight 26-mile marathons
Aging Gracefully Physically
Physical activityRelated to decreased morbidity and mortalityPrevents/treats many health conditionsDecreases fall risk, improves recovery of
physical limitationsDecreased risk of dementia
Aging Gracefully Physically
Physical activity Decreased depression and anxiety Higher rates of quality of life Long term physical activity is related to Post-poned disability Longer independent living
Aging Gracefully Physically
Barriers?
Aging Gracefully Physically
American College of Sports Medicine and American Heart Association Guidelines 30 minutes of moderate-intensity aerobic activity 5
days weekly or vigorous 3 days weekly Strength training exercises twice a week 10 minutes of flexibilty work twice weekly Balance training 3 days weekly
Aging Gracefully Physically
Walking Yoga Tai Chi
Gentle mind body exercise appropriate for persons with impairments and physical limitations
Balance, strength, flexibility
Aging Gracefully Physically
Aging Gracefully Cognitively
Aging Gracefully Cognitively
Michelangelo– Pieta Firenze (The Deposition) age 75– Died age 88, sculpting 3 days before death
Monet– Water Lilies age mid 70s
Picasso– Chicago Picasso age 83– Died age 91
Aging Gracefully Cognitively
The good news / bad news
Normal aging brain Decreased free recall memory Decreased processing speed Vocabulary and general knowledge unchanged or
improves
forgetfulness
Aging Gracefully Cognitively
Dementia is NOT normal aging
Dementia risk increases with age
Aging Gracefully Cognitively
Risk factor for Alzheimer's Dementia which may contribute to up to half the cases Diabetes High blood pressure Obesity Depression Being sedentary Smoking Low education and lack of mental stimulation
The Lancet Neurology
Remember that cognitive changes can sometimes be mitigated by
taking one's time using memory aids having a healthy life style
Aging Gracefully Cognitively
Engage in cognitively stimulating work
Work or volunteer in something meaningful
Consider yourself a lifelong learner and utilize community resources for continuing education
Aging Gracefully Cognitively
Take part in intergenerational programsEngage in cognitively stimulation leisure
activities that are novel and challengingcomputer games, Wiiautobiographical writing“brain training” programs
Meditation
Aging Gracefully Spiritually
Joan Chittister The Gift of Years
Age is no impediment to the magnet of life in us.
Life is about becoming more than we are, about being all that we can be.
Aging Gracefully Spiritually
The spiritual dimension of life gives us the resources to make a long-term evaluation of the nature and meaning of life itself.
As the physical dimension of life diminishes, the spiritual commonly increases.
The last stage of life in not non-life, it is a new stage of life
Spiritual tasks of later lifeEmbracing the blessings of this timeOvercoming the burdens of it
Aging Gracefully Spiritually
Aging Gracefully Spiritually
Let go of our fantasies of eternal youth and fears of growing old
Find beauty of what it means to age well
Meaning Joy Transformation Newness Possibility Fulfillment Mystery Freedom Time Wisdom
Aging Gracefully Spiritually
Deepak Chopra Ageless Body, Timeless Mind
Keys to active mastery
Aging Gracefully Spiritually
Keys to Active Mastery
Live in the presentTake time to be silent/meditateRelinquish your need for external approvalRelinquish your anger from old hurtsWork on self-knowledgeShed the burden of judgmentReplace fear-motivated behavior with love-
motivated behavior
Share your wisdom
Aging Gracefully Spiritually
Aging Gracefully
Emotionally Physically Mentally Spiritually
Youth is the gift of nature but age is a
work of art.Stanislaw J. Lee
Readings
Highly recommended Joan Chittister, The Gift of Years, 2008
Might consider Gary Small, The Memory Bible, 2002
“An innovative strategy for keeping your brain young” Heavy stuff
Collin Depp and Dilip Jeste, editors, Successful Cognitive and Emotional Aging, 2010