This is the eleventh week in a 12-week program where we will adapt the principles outlined in Dr. Kelly Traver’s life-changing book, The Program. Those of you who are learning about this program are welcome to join. As a participant in this 12-week program, you will be expected to contribute as follows:
- Show up and comment weekly.
- Undertake the weekly exercises and report on your efforts.
- Playfully and enthusiastically encourage others who comment.
Last week, we learned about addictions and their impact on our health. This week’s chapter focuses on cancer prevention. Here are the highlights of week 10:
Secrets of Successful Aging
Given today’s technology and understanding of human physiology, experts estimate that 120 years is the maximum lifespan. However, genetics and lifestyle will keep most of us from reaching the 12-decade mark. Genetics determines about 20 to 30% of how long we will live; the remainder (and by far the largest impact) is determined by our lifestyle.
We shouldn’t be surprised that the same advice that prevents cancer and reduces our risk for other diseases also aids longevity. Dr. Traver provides three basis rules for aging successfully: eating healthfully, maintaining a normal body weight and getting at least 30 minutes of moderately intense exercise most days of the week. She also emphasizes getting plenty of good-quality sleep, managing stress and avoiding tobacco, excess alcohol consumption and recreational drugs.
Enhancing Memory Skills
Dr. Traver also realizes that many of us worry about losing our mental capability as much as we worry about losing our physical health. Alzheimers’ and dementia diseases take a terrible toll not only on the person but also on caregivers. Even among the healthiest of us, aging makes retrieving information (names and faces) harder. We also find it more difficult to concentrate and multitask. But these are limitations we can overcome if we use the following memory-enhancing techniques:
- Be selective about what we choose to remember.
- Repeat points to be remembered aloud.
- Create a work setting with a minimum of distractions.
- Draw key facts out in a diagram or story.l
- Ask yourself questions about the information you want to learn.
- Use flash cards to force yourself to recall information.
- Make associations between things that are familiar to you with the things you are trying to remember.
- Keep organized so items are easily retrieved.
- Purge papers and clutter.
- Create rituals and mental cues to help you retrieve information.
- Keep learning. Just like a muscle, the brain must be exercised.
The concluding part of chapter 11 focuses on the specific illness and conditions that are of importance to seniors: menopause, prostate enlargement, osteoporosis, hearing and vision losses, skin cancer and arthritis. Dr. Traver concludes this section with recommendations for periodic tests for key health measures, such as blood sugar levels and cholesterol.
Exercise 1: Identify Factors That You Will Improve Your Odds of Successful Aging
You can’t change your genetic inheritance, but you can make changes in your lifestyle where appropriate. Read through Dr. Traver’s list of recommended habits and list in your journal the ones that you are currently following. Also note any that you would need to change if you are to optimize your health.
Exercise 2: Develop a Plan of Action
If you were to make changes in one or more areas of your habits, where would you begin? How would you adopt the changes—gradually or all at once? Would you need counseling or emotional support to make the changes? What else would you need to adopt healthier habits?
Exercise 3: Do Your Homework and Show Up
Note in your journal the healthy aging habits you currently have as well as those you need to change and share them here in the forum. Review last week’s goals and decide on this week’s short-term goals. Post your long-term and short-term goals in this topic area.
I look forward to reading this week’s comments from readers who are participating in this 12-week program.
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