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L.J. Rohan

L.J. Rohan

Certified Gerontologist

Food for Thought: Which Ones Slow Down Aging?

July 28, 2019

I am asked everyday a version of the same question: “Do you have any great anti-aging advice?” The answer is a bold YES! However, I am not a fan of the word “anti-aging” when it implies stopping aging, because as an expert in the aging process, I know for true that nothing exists which can do this, short of calling it a day and hanging with the angels. However, in my quiver are many arrows available to drastically slooooow down the aging of our minds, bodies, and spirit.

Today, I pull the arrow marked telomeres and aging as it relates to what we decide to put into our mouths. Once again, my favorite girl gang (G.G.), Dr. Elizabeth Blackburn and Dr. Elisa Epel and their team have looked at how proper diet can strengthen and lengthen our telomeres.  A little refresher to define telomere: telomeres are the protective endcaps on the threads of our DNA, like those on the tips on our favorite lace-ups, and are found in the brain, where they affect all our cognitive function, as well as in every cell of our bodies. So, they are well worth preserving in any way we can.

My G.G. looks at the three key factors affecting telomeres:

  • Inflammation
  • Oxidative Stress
  • Insulin Resistance

Excess weight on our bodies, and thus on telomeres, results in shorter telomeres, which allow cells to become easily damaged when reproducing. Not only does reproduction slow down but also our brains and memory can malfunction, and we experience greater cellular aging which makes us look and feel older.

A direct correlation exists between insulin resistance and diabetes, and shorter telomeres. The greater our waist-to-hip ratio is—the classic “apple” shape, with extra belly fat and love handles– the higher our insulin resistance will be. A damaging cycle forms with this situation: people with belly fat develop shorter telomeres over the years, and these shorter telomeres may worsen the insulin resistance problem. Researchers tell us abdominal fat causes more inflammation in our bodies than thigh fat. As the GG says, “The pathway from belly fat to diabetes may also be traveled via chronic inflammation.” Inflammation and telomere damage go together, one causing the other in a continual feedback loop.

Even more important than losing weight, improving one’s metabolic health keeps telomeres longer and stronger. Good metabolic health includes having ideal levels of blood sugar, triglycerides, high-density lipoprotein (HDL) cholesterol, blood pressure, and waist circumference, without using medications.  How do we perk up our metabolic health? Exercise. Weight cycling, something so many of us are too familiar with—the gaining and losing of those same bloody ten pounds– shortens our precious telomeres. Blackburn and Epel also think being physically active and eating nutritious, low Glycemic Index foods are better choices than “dieting” by restricting calories. In fact, they found that “calorie restriction has no positive effect on human telomeres.”

Well, that’s good news. Not good news: A study at the University of California at San Francisco found shorter telomeres in the cells of folks who had restricted their calories for long periods of time. Even worse, the telomeres in their immune cells and vital T-cells were also affected. The findings suggest a link between our immune systems and aging. I have more to say on this important topic, so stay tuned!

Until next time…Be vibrant!

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It’s Never Too Late to Help Our Aging Brain!

July 22, 2019

Did you know, when we take our first breath, there exists no difference in the length of our telomeres between those newborns sporting blue booties and those stylin’ with pink ones? Quick science lesson recap: Telomeres are the protective end caps of our chromosomes—think the plastic protective tip of your shoelace. Telomeres are found in every cell throughout our bodies. The longer and stronger our telomeres are, the higher functioning our brains and minds will be, and the less our bodies will decline and age.  However, once we are all grown up, telomeres are longer in women than in men. (Sorry, fellows.)

 The medical world now knows the hormone estrogen creates this disparity between the sexes. Research also reveals estrogen may regulate the number of telomeres we have, as well.  Before menopause, the estrogen we produce protects women’s telomeres from shortening and keeps our telomeres strong and growing.

Interestingly, we postmenopausal women with a history of long-term hormone therapy (HRT) use show longer telomere length than do those who didn’t use hormone replacements after menopause. It seems the extra years of estrogen in our systems kept our telomeres long and strong. That information led me to ask: “For the millions of women who did use HRT, and have finished the recommended protocol of time, what do we do now?”

Drilling into the science, the answer occupying the number one position is exercise. If you have followed my posts for a while, you will be slowly nodding your head, as I have written this word once or twice before about exercise and aging ;-0

What I haven’t really focused on before is how much exercise benefits postmenopausal women as a way to slow aging. Since we lose our armor of hormone protection at menopause, because our ovaries produce most of our estrogen, we are left with our fat cells and adrenals as the only sources for this precious substance. Stress causes the adrenals to switch from making estrogen (even a smidge) to adrenalin and the enemy of all people, cortisol. This makes our chances of getting even a drop of this elixir needed for keeping our brain memory functioning at peak level, well, pretty much zero.  

However, there’s good news! For the millions of women who did, and the millions who didn’t opt in for HRT, there is great hope! You may also remember when I wrote about the breakthroughs scientists had made a couple of decades ago in understanding the brain. We now know the brain grows and changes throughout our lives until we take that last breath. We call that development neuroplasticity. That means we are only in the third quarter of the game after we finish HRT, and can still bring home a win in the final one. It is looking as if exercise expands and strengthens our telomeres. More research is needed, but my favorite girl gang, those Nobel Prize winner dynamic dames, Dr. Elizabeth Blackburn and Dr. Elissa Epel, the experts in telomeres and aging, would take the bet that exercise looks like the magic bullet.  Even better news? Midlife men also seem to benefit from exercise, telomere-wise!

A ground-breaking study from South Korea and published in the highly respected Menopause: The Journal of the North American Menopause Society states:

“Compared with a sedentary lifestyle, long-term aerobic exercise and increasing levels of physical activity are associated with reduced telomere attrition [shortening]. This cross-sectional study demonstrated that postmenopausal women who perform habitual physical exercise have significantly longer telomere lengths than do those with sedentary lifestyles.” Straight from the horse’s, researchers, mouth, so to speak.

Compiling this information on how to slow down aging inspires me to put on my tennies this very minute and take a brisk stroll. Come join me!

Until next time….Be Vibrant!

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Tapping Into a Better Brain

July 15, 2019

A number of years ago, before I went back to school to study gerontology, I began noticing articles in a variety of publications suggesting that exercise might just be the key to unlock the door to vibrant health—mentally and physically– as we enter the second half of our lives. As I write this, we now know beyond all doubt that exercising every day is the key to dynamic aging. It will effectively disrupt aging and can stave off a vat full of health problems. In two past posts, Shake Your Booty and The Rhythm of the Drums, I explored the latest research citing dancing as one of the outstanding ways to lay down new tracks in our aging brain and grow new brain cells along with sleeker muscles.

If you ever participated in your high school’s annual musical production, or took modern dance or ballet because your mother forced you to, you will remember those students who never got the steps, and who had the grace of a spastic earwig. I confess to being one of those students. Therefore it was with no expectations, and little hope, that I signed up for tap class. The first semester wasn’t pretty, I couldn’t cotton on to this kind of dance; so different from the free-form rock and roll dancing I knew. I would sit in my car after class and cry, disheartened that the parade of life had passed me by and that, maybe, I was too old to get this.  Same experience for the second and third semesters, but by the beginning of the fourth, I noticed a small but encouraging change: I could remember how to execute some of the steps after a few tries, and some days both feet would behave for most of the class. Finally, I could keep up with the routine. My teacher, Vicky, a life-long dancer near my own age, who is demanding but very kind, never gave up on me. My fellow tappers were also free of judgement and full of encouragement. The continuously positive environment was the reason I stayed, unlike years before when a ballet teacher shamed me in front of the class for being such a hopeless beginner.  

Shuffle-ball-change by double-toe-tap, I improved. Some weeks it all flows, and other weeks I just give up and make up my own steps while the others tap out a perfect routine. Over time I learned to joke and laugh at my mistakes, and everyone laughed with me. I gave up trying to be perfect, and let the over-achieving aspect of L.J. take a break on the bench.

As our time together as a class has increased, everyone has lightened up, we laugh more, and have a lot of fun. Some days we follow class with lunch together. I look forward to my class each week, and miss it when summer comes. About the same time I could follow along fairly well, I noticed my mind felt clearer, a little sharper. Now, even when I am tired I think better, and my thoughts seem more organized. From my research I know the tracks I began laying in my brain two years ago have gone from resembling noodles, to ones stronger than cardboard, to pathways now as strong as wood. That’s only one step away from making permanent steel tracks. Maybe then I can get the routine down on the second or third try. At this moment, I am so grateful I didn’t give up, that I found a new form of exercise I enjoy.  

And, I expanded my world with new friends who share my passion for aging vibrantly.

 Until next time…Be Vibrant!

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Set in our Ways

July 8, 2019

I recently had lunch with a dear friend who is in his mid-eighties. In our many years of friendship we have covered a huge variety of topics from politics to the latest James Bond movie to the best kind of pajamas (cotton, with dog print, of course.) A couple of years ago, I noticed a shift in his thought process and responses. He is still as sharp as a Swiss Army knife, however, when we hit on a topic and I offer a counter perspective, in the past he would nod, contemplate my words and offer a considered response. Lately, he has gone from doing that to simply dismissing my opinion as irrelevant. The pitch of his dismissal has also escalated. He has developed a habit, which I see is a variation of the Socio-emotional Selectivity Theory in action: Selective Exposure Theory.

This can happen at any age, but it is a behavior often adopted by the elderly. This behavior is happening in the US in greater numbers and is becoming a growing concern for the seniors’ friends and family. More and more these seniors refuse to hear anything that defies their set beliefs, or their worldviews. Why does this really matter? It matters because it is a sign that these people no longer want to be fully engaged in the world, learn new things, or think deeply about important life/cultural issues specific to their areas of interest or expertise, as in the case of my friend who is a literary scholar.

This decision, whether conscious or unconscious, halts the intake of new information, a critical part of keeping our brains engaged, active, and challenged; all key components in opposing the development of dementia and Alzheimer’s. We become what my sweet grandmother used to call, “set in your ways.” I have said many times before, (and will again!) our bodies are “use it or lose it” cellular machines, and that is equally true for our brains, our emotional hearts, and our physical bodies. I call this behavior Locking In, and once we start to lock in, our brains in all areas, begin to atrophy. The first to falter are our memory functions followed by our higher reasoning skills. From there we start to favor re-runs of I Love Lucy and twenty-four-piece puzzles. Maybe not right away, but the die is cast.

Now for some good news! You, or a loved one can avoid the above scenario by making different choices. Remember, if you don’t like the way your life is going, you have the power to re-choose.

Here are a few ideas to engage your mind if you begin to feel the Selective Exposure Theory surfacing in your psyche or see it creeping into a loved one’s: 1) Go to a lecture/discussion group on a topic you are only mildly interested in, listen to the comments, and keep an open mind; 2) Even better, learn about something completely new that you have no prior knowledge of; 3) Listen to music other than what you prefer, and try to appreciate its value; 4) Take a break from your usual reading preference and try something different. If you like mysteries or romances, check out some historical non-fiction, true crime, or sci-fi. Then, find a friend who loves that genre and share opinions; 5) Sign up to volunteer in a field you know nothing about. (For me that would be childcare ;-))

I could go on, but I think you get the idea. The goal is to challenge your brain, force yourself to think and learn about new things. Before too long, I wouldn’t be surprised if your memory is better, and you look five years younger!

Until next time…Be Vibrant!

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Quarterly Blog Post Recap

July 1, 2019

Quarterly Blog Post Recap

(April-June 2019)

April 1, 2019—What With Age Comes Wisdom Really Means

Growing older, gaining wisdom, means understanding that being right is often not as important as being kind

April 7, 2019—The Role of Telomeres in Slowing Down Our Aging Clock and How to Increase Them

Stress increases our levels of cortisol, which at high levels is toxic to the brain. Regular exercise not only reverses the damage, but also improves brain and memory function and lengthens our telomeres.

April 15, 2019—Why Multi-tasking is Draining Your Brain and Memory Banks

Many things we do every day are hurting our brains more than helping, but our memory banks don’t have to stay in drawdown mode; we have the power to make generous deposits by choosing new ways of doing things that will add to our lives in every moment.

April 22, 2019—How Stress Negatively Impacts Your Memory

Lowering stress levels should be our number one priority. An overabundance of stress messes with our minds, and as we enter middle ag, our bodies don’t have the same reserves we once had to preserve brain function.

April 28, 2019—Dancing May Be the Best Aerobic Exercise to Reduce Dementia

Put on your dancing shoes at least once a week to maintain and even boost the long-term health of your brain and reverse telemetric aging.

May 6, 2019 –Please Define Gerontology

Gerontology is the all-encompassing study of aging and the problems related to aging.  The practice of gerontology is both a science and an art; it’s the blending of research and education, advocacy, and care for the mid-life and beyond population. It is the study of body, mind, and spirit.

May 13, 2019—Aging In Place

Remaining at home, or as the gerontologists call it—aging in place—allows us to keep our connections to neighbors and friends, slows memory loss, and preserves our independence as long as possible. It is often more economical, too. Most of all, aging in place makes us happier!

May 20, 2019— Does Ageing Suck? Part 1

Getting older is a blend of acceptance, adherence, and attitude. Whenever we don’t like the way our lives are going, we have the power to re-choose a new life path.  Often the smallest changes make the biggest difference.

June 3, 2019— Does Ageing Suck? Part 2

Everyone eventually learns that growing older is a mixed bag of mostly good times with the inevitable bad. Seeing the glass half full is at times almost impossible, but good health practices and having meaningful relationships help us survive those toughest of times.

Quarterly Blog Post Recap

June 10, 2019— Are You Out of Balance?

Keeping your balance throughout your life is an empowering –and do-able goal.

June 17, 2019— How Much Water Should I Drink? Part I

Every organ in our bodies, and every system and process of our bodies, need water to run properly. And, they all need enough water to work optimally. Drink up!

June 24, 2019— How Much Water Should I Drink? Part II

A minimum of sixty-four (64) ounces of good quality, filtered water will cover your needs, adding in a few more glasses during and after exercise, and in very hot weather. This means only water. Other liquids—iced tea, juice, coffee, or vodka– don’t count toward your total daily intake

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