Social – Kosher Fitness

It is no secret that Americans are living longer and longer. Just because the quantity of our years is going up does not necessarily mean that the quality of those years (especially closer to the end of our lives) is going up as well. In fact, one of the greatest fears of older adults is remaining physically sound while losing cognitive and mental capacity.

There are, however, those who manage to live well into their 80s and beyond while remaining “sharp as a tack.” Those who reach the age of 80 with the cognitive capabilities of someone decades younger is referred to as a Super Ager. Who would not want to be a Super Ager? It is the best of all worlds! The good news is that researchers have found six “habits” that Super Agers have in common that can guide us as we hope to achieve this status.

Super Agers maintain a healthier diet. 2 servings of vegetables/day, 2 servings of berries/week, and one serving of fish/week have a positive effect on brain health. Other foods to include for better brain health include nuts, whole grains, olive oil, beans, and poultry.
They have connected social lives. Studies show that more loneliness leads to greater chances of memory loss. Super Agers seek out social networks and meet new people.
They are better at managing stress. Older adults who find ways to manage stress (through exercise, meditation, etc.) have better health outcomes. (More about this below.)
Super Agers are intentional about getting enough rest. The more sleep-deprived we are, the lower our cognitive ability, the worse our mood, the weaker our immune system, and the more difficult it is to manage blood sugar. 7-8 hours of sleep per night is recommended.
They engage in a variety of brain-stimulating activities. Aging can cause declines in our cognitive abilities due to increased dysfunction in the pre-frontal cortex of the brain. Activities like crossword puzzles, Sudoku, reading, listening to lectures and music, as well as some word games can actually improve brain function, problem-solving skills, and the ability to think nimbly.
They exercise regularly. This very much related to #3 since exercise can be a stress-reducer. Regular exercise (both aerobic and non-aerobic) increases the production of Brain-Derived Neurotrophic Factor (BDNF), a protein in the brain and spinal cord that helps nerve cells survive and grow. Aerobic (or “cardio”) specifically reduces cognitive impairment and the risk of dementia.

The trend seems to be toward continued rising life expectancies. Medical science has focused on the quantity of years; our personal behavior, energy, and priorities should be focused on the quality of those years. Following the steps above are no guarantee that we will become Super Agers, but it is noteworthy that Super Agers share these commonalities.

For some of us, this will require a lot of adjustment (especially in our diet). Even modest changes can have an impact. The effort certainly seems to be worth the payoff.

A recent article in the Idea Fitness website shares a summary of research done by Dan Buettner, Author of The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest (2008). Blue zones are areas where people live much longer than the rest of the planet such as Sardinia (Italy), Okinawa (Japan), Nicoya (Costa Rica), and the Seventh-Day Adventist Community in Loma Linda, CA.

Buettner sought common demoninators which might help to explain why folks living in these places lived longer. The article on Idea Fitness features a summary by Canadian journalist, Matthew Kadey. Here are the common factors in the Blue Zones that Buettner studied.

Each place had a prodominantly plant-based diet; that diet was not the same in each zone, but it was still plant based.
Daily life was filled with physical activity. Whether it was shepherding, pounding grain, farming or exercise, this was a common attribute of each place.
While the “purpose” varied in each Blue Zone, inhabitants had a strong sense of purpose in their lives. Whether it was commitment to community, fulfillment at work, etc., people in these areas in general had a strong reason to live.
Social interaction was prevalent. Each of these communities had many opportunities for people to gather in social settings; there was a strong sense of interconnectedness.

What can we draw from these results? Kadey suggests that we can learn and adapt from Buettner’s findings ways to lengthen our days. We can switch to a more plant-based diet, keep ourselves physically active, find meaning/purpose in our lives, and take advantage of or create opportunities to have social interactions. Combining all of these appears to be a key feature of the Blue Zones.

Of course, not only do these factors seem to contribute to a long life, but to a healthy, meaningful one as well! Let’s make our own Blue Zones.