June 3, 2015MOVING WITH THE

CHEESE

Rebeccah Mercado, MS, CHES

Aging is hard to study – Many factors involved Not sure why we die incrementally

Only have probabilities, certainty is a mirage

Planned obsolescence

Ways to study aging: Extreme human conditions (Everest base camp, Space

Station, Saskatchewan) Longitudinal studies

WE ARE ALL AGING

DNA / Genetics A blueprint A starting point

Epigenetics – switching on and off of gene expression Everything that happens to us is potentially life altering

“We think longevity is probably 70 – 75% lifestyle” – Dr. Brooks-Wilson

NATURE OR NURTURE

Daily metabolism creates cellular garbage, eventually can’t sweep it all away

Oxidative damage

Stress

Inflammation

Chronic disease

Organ failure or system failure

AGING OR RUSTING

Chronic stress is harmful

Increased risk of cardiovascular disease, Impaired immune function High blood pressure Inhibited DNA repair Increased risk of dementia Elevated blood-glucose levels Widespread inflammation

Perceived lack of control = added stress British study of offi ce workers

“The dominant baboon enjoys untroubled sleep” Robert Sapolsky, Stanford Neuroendocrinologist

CHRONIC STRESS

Acute stress is good for us Challenge yourself – master something diffi cult

Adversity Theory: “resilience is learned by facing hardship and overcoming it” “mild version” = suffering often leads to growth “extreme version” = we MUST suffer to reach the pinnacle

of human flourishing

Saskatchewan Eff ect

Optimal time (sensitivity) for this type of growth – late teens through early thirties

ACUTE STRESS

Chronological age

Biological age – “what you can still do?”

Biological clock Protein cap that seals the end of the chromosomes = telomere Telomeres protect the DNA Every cell division slices off some of the cap Eventually the cell dies = age related disease

Telomere length is set at birth

Life circumstances can change the “burn rate”

WHAT IS YOUR AGE?

“All natural blessings are either mental or physical” – Galen

Bodily fi tness & mental fi tness work together – the goal is to bring them “into tune” – Plato

Neuroplasticity Brain can rewire/retrofit Mental rehearsal Mindfulness Meditation

THE BRAIN

Sleep Sleep deprivation guts working memory & shortens life Study of 15,000 US nurses (2012) Sleep/stress aids

Diet Nutrients Fatty acids No refined sugars, processed foods, etc.

Hydration

WHAT CAN WE DO?

Travel “Enriched” environment Sensory stimulation (taste, smell, sound, customs) Orienteering challenge – navigating a new place, going new

ways

Leaning languages

Exercise Heavy artillery against cognitive decline Sudoku is a shovel vs. exercise – Dr. Vaillant The whole brain blooms “It adds life to your years” Makes every other good habit more potent – “synergy effect”

WHAT CAN WE DO?

Grierson, B. (2015). What makes Olga run?: The mystery of the ninety-something track star and what she can teach us about living longer, happier lives . New York, New York: St. Martin's Griffi n.

Levine, J. (2014). Get up!: Why your chair is killing you and what you can do about it . New York, New York: Palgrave MacMillan.

Swanson, L., & Vernikos, J. (2014). Scared sitless: The offi ce fitness book. Seattle, WA: Elless Media, LLC.

REFERENCES

Rebeccah Mercado, MS, CHESResearch Coordinator, General Pediatrics

Program Coordinator, Center for Digital Health & Wellness

PhD Student, College of Health & Human Performance(407) 383-8919

rebeccahmercado@ufl .edu

CONTACT INFORMATION