It Doesn’t Take Magic to Age Gracefully

From the Fall 2011 StayHealthy publication

There’s no magic cure or fountain-of- youth elixir to living to a ripe old age. According to medical research, making small, healthy changes today can lead to a healthier life tomorrow.

It’s Official: The United States has more centenarians – people who live beyond 100 years – than any other country of the world, according to the U.S. Census. In fact, today nearly 800,000 Americans are 100 or older. Where the average life expectancy was 54 years in 1915, the Centers for Disease Control and Prevention now lists the life expectancy for Americans at nearly 78. “We have made huge advances in healthcare and public safety, giving people confidence of living to a ripe old age,” said Candice Yu-Fleming, MD, a family medicine physician with Portage Medical Group.

That’s the good news. Yet, the reality is that chronic health problems, such as diabetes and heart disease are also on the rise, not only due to population growth and aging, but also due to the increasing prevalence of obesity and inactivity, according to the World Health Organization.

Yet, according to Yu-Fleming there’s reason for optimism. “Some of our leading causes of death – diabetes, heart disease and stroke – are largely preventable. This means you are in control of your future. And by making smart lifestyle changes you can improve your chances of living a healthier life as you age.”

Porter physicians share how to stay healthy as we age.

Advice from a Blue Zone
Maria Stamp, MD { Lake Porter Medical Group • 219.464.7430 }

To live a long and healthy life, Maria Stamp, MD, offers the following prescription: “Exercise, eat a healthy diet and keep your mind sharp. And maybe have good genetics,” she added. “While there may not be a ‘magic number’ when it comes to minutes of exercise to maintain health, there may be some magic in the exercise you choose, she said. “If you want to exercise to live to 100, find something you like to do that you can do as you age,” she said. “Running marathons can be great in your thirties, but as we get older, we can’t keep up that level of activity. To be healthy, your activity doesn’t have to be super high-impact, but something you enjoy doing over years and years and years to keep your heart strong,” she said.

Stamp has the added insight of having lived in Okinawa, Japan, one of the world’s regions where people commonly live past 100 years. “They have a saying In Okinawa that says ‘Hara Hachi Bu,’ which means, ‘I will stop eating when I am 80 percent full,’” said Stamp. “They believe that not overeating is key to health. They don’t fill themselves and it seems to work for them. They’re also extremely active. You’ll see Okinawans out working in their fields into their eighties and older,” she said. Stamp also notes that communities of the world with the highest percentage of centenarians tend to eat diets with a lower percentage of red meat and fatty foods and a higher percentage of fruits and vegetables.

“Even for people who live healthy lifestyles, disease prevention and screening is still vitally important to longevity, so patients should see a doctor at least once a year to get a blood pressure check and other age-appropriate screenings,” Stamp advised. “Aside from diet and exercise and those kind of things, my healthiest patients tend to have a healthy outlook on life… a positive attitude that complements their healthy choices,” she said.

Formula for Longevity
Michael F. Mirochna, MD { Vale Park Primary Care • 219.462.2106 }

“There is no pill to do what a healthy lifestyle does. The power to live longer and better lies mostly with the patient,” said Michael F. Mirochna, MD. While it may not be a potion, Mirochna offers a “formula for health” learned during his training at Mayo Clinic in Arizona from Colin Kopes-Kerr, MD. “This ‘formula’ gives us five numbers to watch to add numbers to your life,” he said. They are:

• 0 for cigarettes. “That’s how many you should smoke! If you smoke, quitting should be your number-one priority. There are awesome tools out there to help,” said Mirochna.
  
• 5 for fruits and veggies. “We can talk all day about what to eat, but if we can focus on ‘hey, am I getting five servings of fruit or veggies a day,’ we’ll do ourselves a huge favor,” he said.
  
• 10 for relaxation. “Spend at least 10 minutes of quiet relaxation each day,” he recommended.
  
• 30 for Body Mass Index. “Strive for a BMI of 30 or less, which is a ratio between height and weight that gauges obesity.”
  
• 150 for minutes of exercise you should strive for each week. “This can be walking your dog at a brisk pace, gardening, roller blading or whatever you enjoy. Being active means moving your body; not doing something you hate.”

Mirochna adds other items to the healthy “to do” list, including keeping up with immunizations and screenings. “Another thing I recommend personally is using statins in a way that’s similar to the way we use baby aspirin each day,” he said. Statins are medications prescribed to help lower blood cholesterol levels. “Statins modify your cholesterol and we also think they may stabilize plaques. More importantly, statins may actually save your life. I use a unique risk calculator* to give my patients an idea of their risk for heart attack and stroke over the next 10 years. Whatever that number, a patient may subtract approximately 25 percent by taking a statin every day, based on several studies. This includes women as well as men. That’s pretty powerful.”

Don’t Be a Loner Find a Reason for Every Season
Sujittra Niyakorn, MD {Westchester Medical Group • 219.926.2133}

“One thing I see with some of my older patients is that they tend to isolate themselves. This is especially true if they are widowed or divorced,” said Sujittra Niyakorn, MD, a family medicine practitioner. “I question them about their social activities and encourage them to get involved.” Niyakorn explained that longevity is not only about physical health. “Your emotions, your relationships and your intellect also play an important part in helping you live longer and better,” she said. She noted that being social is a great way to add years to your life.

“The communities in the area offer many different avenues to get involved,” Niyakorn offered. “Porter has Senior Circle, which sponsors talks and activities throughout the year. Valparaiso University offers VOLTS, which is an organization for people age 60 and over that hosts guest lecturers and speakers, there’s Bonner Center in Portage and Banta Center in Valparaiso, and the list goes on.”

Niyakorn pointed out that staying involved doesn’t have to be expensive. “Public libraries, city parks departments, churches and more almost always have something interesting to participate in, and often these events are free. Volunteering is another great way to stay socially active. You’re not only helping others, you’re doing something good for yourself,” said Niyakorn.

“We know from studies that social contact can boost development of the brain and the immune system,” explained Niyakorn. “This leads to better health and less chance of depression. And, people in supportive relationships may handle stress better.” So she advises, “Don’t be a loner. Keep yourself in the game.”

Listen to Your Body
Derek Gasper, DO { Glendale Primary Care • 219.464.9521 }

“Listen to your body. It’s the key to a longer, fitter life,” according to Derek Gasper, DO, family medicine physician. “Make the time to take care of yourself,” he said. “One of the biggest downfalls to our health can be our conveniences,” said Gasper of our fast food, drive everywhere, easy-access society. “One simple change is to bring a piece of fruit to work with you or make your own lunch. Not only will it save you money, but it’s also an easy change that can become a healthier lifestyle. One good change can lead to others,” he said. “We need to work at adding more fruits, vegetables, and fiber to our diets, while limiting our intake of high calorie fast foods or snacks.”

While you’re at it, consider walking or biking to work. “Get out there and get some aerobic activity,” encouraged Gasper. “And don’t stop at any age. You don’t have to go out there and lift huge amounts of weights over your head, but whatever you choose, keep it up over the long term,” he said. Gasper also advocates maintaining mental muscle. “Read books. Do puzzles. Stay connected. It all matters,” he said.

Another healthy change would be to stop smoking, said Gasper. “We have many aids to assist you in quitting smoking, from nicotine replacement therapies to prescription medications. I absolutely see people succeed in quitting and living longer. Smoking damages all of your blood vessels and leads to problems that can shorten your life,” he said.

“As a family medicine physician, I feel very strongly about preventive medicine,” said Gasper. He advocates seeing your regular doctor each year for a physical and to update vaccinations and get preventive screenings. “Don’t just see that doctor when you’re sick. By seeing your primary care physician at least yearly, and maintaining a healthy lifestyle, you can stay healthy, fit, and active both physically and mentally.”