Aging Gracefully
Written by: Penny Ormsbee, RHN, RNCP
For: The Source Magazine – April/May 2005

Lucille Ball once said: “The secret of staying young is to live honestly, eat slowly, and lie about your age.”  If it were only that simple. 

When I think of aging, I like to think of a fine Cabernet.  Full bodied, complex, and bursting with flavour.  I can choose to complain about my hot flashes, let my achy joints slow me down, grieve over the loss of my youthful figure, and the arrival of yet another grey hair, or I can celebrate making it this far, embrace a healthy lifestyle, and welcome the years yet to come.  If we take preventative measures now, we can reduce the chances of unnecessary health risks in the future.  It’s only too late, if you don’t start now!

In 1921, five-percent of the Canadian population were over sixty-five years of age.  By 1995 that figure rose to twelve-percent, and Statistics Canada predicts by the year 2041, seniors will represent almost one quarter (23%) of Canada’s total population.  Can you imagine the demands it will put on the health care system if we continue on this path of self destruction. 

Heart disease and cancer continue to be the number one causes of death in this country.  The risk of these diseases can be greatly reduced by the lifestyle choices we make.  According to the Canadian Cancer Society, studies show that 30 to 35% of all cancers can be prevented by eating well and staying at a healthy weight.

Avoid adulterated fats like margarine, shortening, and trans fats that cause cell damage and accelerated aging.  Refined sugar depletes calcium and prevents the body from producing white blood cells.  One teaspoon of sugar can suppress the immune system for up to several hours.  Artificial sweeteners are non-foods.  They are not recognized by the body as food and go into our intestines undigested causing inflammation, and neurological damage if consumed in large amounts.   Caffeine and salt has been linked to calcium loss.  Alcohol has no nutritional value, robs the body of energy, and contributes to weight gain.  Processed and fast foods usually contain inferior ingredients, high amounts of fat, salt, and preservatives. 

I recommend a semi-vegetarian diet that includes the most nutrient dense foods available.  Eat good quality protein with each meal, such as eggs, fish, tofu, or poultry, and add whole grains, beans, and lentils to your diet.  Include three servings of fruit and a minimum of five servings of brightly coloured vegetables each day.  Choose organic and free-range products whenever possible.  Drink green tea or herbal teas and plenty of pure water.  If you need a junk food fix, go for pizza with a thin crust, lots of veggies, and a sprinkling of feta or low fat mozzarella.  Resist the thick crust, meat lover’s pizza with double cheese, and a Coke on the side.  The healthier you knows better!

The benefits of eating well, maintaining a healthy weight, and being more active are: more energy, stronger muscles and bones, lower risk of heart disease, cancer, arthritis, stroke and diabetes, and increased overall wellness and longevity. 

Osteoporosis is a decrease in bone density.  According to researchers, milk and other dairy products, although rich in calcium, are high in animal protein, which has been shown to create calcium loss through the urinary tract.  Ironically, the countries consuming the most dairy products also report the highest incidence of osteoporosis.  Research also shows that vegetarians are less likely to have low bone density than meat eaters.  Good sources of calcium are: almonds, figs, fortified orange juice, tofu, beans, oatmeal, lentils, broccoli, spinach and soymilk.  Exercise and a nutrient dense diet are essential for healthy bones. 

Alzheimer Disease is a progressive deterioration of cognitive ability and memory.  According to the Canadian Alzheimer Society, there is no single known cause for Alzheimer’s and no cure, but let me remind you “if you don’t use it, you’ll lose it.”  Many studies have shown that people with the highest degree of education have the lowest rates of Alzheimer’s disease.  Busy yourself with something to keep the brain active like reading, crossword puzzles, or learning a new language.  Several studies have shown Ginko Biloba extract can improve mental performance among elderly people who have shown deteriorating mental function. 

Vitamin B12 deficiency is widespread among people over sixty.  This is due to a condition called atrophic gastritis, which is believed to hamper the ability of the body to absorb B12 from food.  It is important to realize that confusion or erratic behaviour may simply be a vitamin B12 deficiency that can be easily remedied.

Osteoarthritis is the most common form of arthritis, also known as degenerative joint disease.  The two main causes of osteoarthritis is wear and tear over time (aging) or damage caused from an injury.   The first drug generally used to treat the pain of arthritis is Aspirin which is a non-steroidal anti-inflammatory drug or NSAID.  Unfortunately, NSAIDs inhibit cartilage repair and actually accelerate cartilage destruction.  A better choice would be to eat foods high in the flavanoid quercetine, which acts as a natural anti-inflammatory, found in abundance in red and yellow onions, and cherries.  Or choose a combined supplement of quercetine and bromelain (derived from pineapple) which acts as a powerful anti-inflammatory when taken between meals.  Avoid the nightshade vegetables (eggplant, tomatoes, peppers, and potatoes) that actually promote inflammation. 

Finally, be sure to make exercise part of your daily life.  I don’t mean running a marathon, I mean increasing your activity levels through walking, stretching, and weight bearing exercise so your body will continue to serve you well as you age.   
Don’t just count the years, make the years count!