Population Aging Research Redefined

Fairly often I hear people say, "You're as old as you feel" or "45 is the new 35".

Turns out, they might actually be true. 

In a groundbreaking study published in the journal Population and Development Review in 2013 population researchers Warren Sanderson and Sergei Scherbov redefines the way demographers study population aging. 

Previously, studies on aging highlighted one characteristic: chronological age. However with the rising average age of athletes, new mothers, and ultimately end of life, Sanderson and Scherbov sought to go beyond the number. 

“Your true age is not just the number of years you have lived,” said researcher Sergei Scherbov, Ph.D., of the International Institute for Applied Systems Analysis. It also includes characteristics such as health, cognitive function, and disability rates.

The new study provides a framework for measuring aging based on characteristics of people that change with age, including life expectancy, health, cognitive function and other measures. These measures can be used by demographers to better understanding aging societies.

Demographers have traditionally not used such measures in studies of population and society, leading to strangely different research findings by country for each age group.

However, as lifespans get longer the same age no longer correlates with the same level of health and other such characteristics. The same is true in countries and cultures around the world.

“We used to consider people old at age 65,” said Scherbov. “Today, someone who is 65 may be more like someone who was 55, forty-fifty years ago in terms of many important aspects of their lives.”

Sherbov points out that, "aging is multidimentional", therefore by incorporate how people actually function, the study seeks to provide the foundation of a much richer and more realistic view of population aging.

This holistic approach may bring to light diets, lifestyles, and/or environments ideal for healthy aging, maintaining high quality of life, and perhaps longer lifespans. 

Reference: 

Sanderson, W. C., Scherbov, S. (2013). The characteristics approach to the measurement of population aging. Population and Development Review. 39: 673–685. doi: 10.1111/j.1728-4457.2013.00633.x

Interview with McDermott Footcare

I'm please to announce and introduce our partnership with McDermott Footcare. Founder Terry McDermott is a Certificate in Advanced Nursing Foot Care and Diabetic Foot Care. Her blog is saturated with expert advice and knowledge about padding for bunions, reducing corns and callouses,  footwear assessment, diabetic foot care, and more. 

On October 13th, 2014, McDermott Footcare interviewed Leah Korkis, RN, the nurse-entrepreneur owner of Healthy Now and Later. You can find this interview on the McDermott Footcare Blog. 

Click the first link below to find out how Healthy Now and Later got started, how Leah Korkis views optimal heath, and what her future plans are for the site. 

TAKE ME TO THE INTERVIEW

TAKE ME TO MCDERMOTT'S FOOTCARE

Eating Well As You Get Older: Know How Much to Eat

Eating a mix of healthy foods every day provides the nutrients, fiber, and calories your body needs. The amount you should eat depends on your age, whether you are a man or woman and your height and weight. It also depends on your level of physical activity. Here are the recommendations from the National Institute on Aging: 

Daily Calorie Levels for Women

A woman over age 50 should consume about

• 1,600 calories a day if her level of physical activity is low (only performs activities associated with typical day-to-day life)\
• 1,800 calories daily if she is moderately active (walks the equivalent of 1.5 to 3 miles a day at 3 to 4 miles per hour)
• 2,000 to 2,200 calories daily if she has an active lifestyle (walks the equivalent of more than 3 miles a day at 3 to 4 miles per hour).

Daily Calorie Levels for Men

• 2,000 to 2,200 calories a day if his level of physical activity is low (only performs activities associated with typical day-to-day life)
• 2,200 to 2,400 calories daily if he is moderately active (walks the equivalent of 1.5 to 3 miles a day at 3 to 4 miles per hour)
• 2,400 to 2,800 calories daily if he has an active lifestyle (walks the equivalent of more than 3 miles a day at 3 to 4 miles per hour).

Likewise, the United States Department of Agriculture (USDA) as also come forward with a version of "MyPlate" for older adults:

For the older adult MyPlate, emphasis is placed on nutrient-dense and fiber-rich foods such as whole, enriched and fortified grains and cereals, brightly colored vegetables, deep-colored fruits, low fat and nonfat dairy products, dry beans, nuts, fish, poultry, and vegetable oil and soft spreads low in saturated trans fats. 

The USDA recommends one to one and a half cups of fruits and two to two and a half cups of vegetables per day. A general rule in regards to nutritional value for fruits and vegetables is the more colorful, the better for you. Brighter colored vegetables and deeper colored fruits often contain the highest levels of vitamins, minerals, and fiber. A good fact to know for diabetic individuals is that vegetables will not affect the blood sugar levels, and therefore can be eating in more generous portions.

The other half of the plate is grains, protein, and dairy. The USDA recommendation for starch is about three ounces. These starches are the primary components of calories and are quickly metabolized for fuel. They highly recommend those three ounces come predominately in the form of whole grains, especially those that are fortified. Fortified grains offer more vitamin D, iodine, folic acid, and iron. The USDA is also encouraging of low and non-fat dairy options. Three cups is recommended. This includes cottage cheese, yogurt, and cheese. Lean proteins of fish, beans and chicken are also encouraged, up to five to five and a half ounces a day. Peanut butter and tofu also fall into this.

Next there are oils. Although not considered to be a food group, they do provide essential nutrients, and therefore made in on the MyPlate. Outside of directly cooking with oil, they also can be found in fish, nuts, and dressings. Notice the USDA emphasis on the use of spices. This is to encourage the use of various spices as a substitute for salt. This is due to the influence salt has on blood pressure. That being said, the daily recommendation is less than fifteen hundred milligrams per day. Nevertheless, from 2007-2008 the average American consumed more than three thousand milligrams a day. That is double the recommended salt intake! 

Notice that they are still recommending 8-8oz sources of fluids, however there are plenty of options on how to get that fluid. Water, juice, fat-free milk, tea, coffee, and soup all fall into the category of fluid. It’s especially important for older adults to consume these 8-8oz sources of fluid, as they are drastically more prone for dehydration. 

This illustration below shows how water accounts for less of our body mass as we age. Therefore, even if an elderly person is consuming fewer liquids than their body’s required amount, these affects will show more readily than in a younger adult or child. Not only that, but we know that the elderly also has a decreased ability to tell if they are thirsty. Considering this, always keep a glass nearby for easy access. 

To be young again: The 5 ways you can start looking how you feel

Aging can be very stressful if you don’t have the right information on how to age well. Here are 5 steps that you need to know about aging so you can stop stressing about life and start living life. 

1. Act the Age You Feel 

Gone are the days when you are told to, "Act your age". Act the age that you feel. This will not only boost your mood, but also give off a natural youthfulness. 

2. Keep Mentally Active 

Keeping mentally active will help keep your mind sharp. Mental activities take longer as we grow older, but just like a muscle, the brain can be kept fit with activity. Some suggestions: suduko, crossword puzzles, riddles, word-find, jigsaw puzzles, ect. Other activities things like reading a book or taking on opportunities to do mental math can help. As they say, "Doing a puzzle a day can keep brain fog away". For online puzzles, visit BrainBashers or ProProfs.

3. Explore Uncharted Territory. 

Ask yourself; "What have I already wanted to do?" Or, "What have I always wanted to see?" Write these answer down and then make a plan to pursue them. Retirement isn't about giving out the life you always knew, it's about re-prioritizing to do what you've always wanted. If you've always wanted a pet; get on. If you've always wanted to learn how to pain; sign up for lessons. If you've always wanted to run a marathon; start running. 

4. Eat Right 

"You are what you eat", "An apple a day keeps the doctor away", "A healthy outside starts fro the inside". The sayings go on and on about the importance of eating right. 

5. Prevention is key

Go to your doctors appointment to make sure your numbers are in order. Exercise. Keep up with your vitamins. Health is easy to keep, but can be hard to get back if someone goes on for too long or is missed. Prevention goes a very long way. 

Tell me, how old do you feel? Which from this list of 5 do you feel that you especially want to work towards? I'd love to hear your stories.