MikeLigalig.com

By Tessa Salazar
Philippine Daily Inquirer

We love our elderly, don’t we? Whenever possible, our society unburdens them of the stresses of daily living, we surround them with friends and family, and we nourish their spirituality.

Good news is, there are at least five more specific, doable steps to make our senior citizens lead fulfilling, healthy lives.

1.) Go toward the light. Seniors need more exposure to sunlight, especially to the early morning rays of the sun. Hence, this should be a daily habit among the elderly.

Dr. Neil Nedley, author of “Proof Positive,” writes: “Vigor declines as years advance, leaving less vitality with which to resist unhealthful influences; hence, the greater necessity for the aged to have plenty of sunlight and fresh, pure air.”

Natural light is also essential for melatonin production. Melatonin, which appears to slow the aging process, is a natural hormone produced in the body and found in certain foods. We can boost our body’s melatonin not through costly supplements but primarily through more exposure to the early sunlight, and less exposure to artificial light.

2.) Be like Cinderella. Hit the sack before midnight. Sleep is worth more for your body if you start it before midnight.

In fact, studies have shown that two hours of sleep before 12 is worth more than four hours of it after 12. But remember, when it comes to sleep, don’t go toward the light. Slumber in complete darkness. Why? Melatonin, again, comes into play. The funny thing about melatonin and your body is that the former is produced most when you get sunlight in the morning and you’re not exposed to any light at all when you’re sleeping.

So, from the standpoint of melatonin production, go to bed early to take advantage of the dark before midnight, then wake up early to take advantage of the morning sun.

3.) The garbage stays out. The need to be mindful of what we eat and drink cannot be overstressed enough. But did you know that there are such things as happy foods—foods which literally enable us to feel that lightness of being? Foods rich in tryptophan that trigger the pineal gland to secrete the “feel good” chemical serotonin include tofu (747 mg/100 grams); roasted pumpkin seeds (578 mg/100 g); gluten flour (510 mg/100 g); sesame seeds (358 mg/100 g); almonds (322 mg/100 g); black walnuts (290 mg/100 g); and blackeyed cowpeas (267 mg/100 g). In contrast, 100 g of whole milk contains just 46 mg of tryptophan.

And it may come as a surprise, but some active ingredients that have been marketed as “feel good” can actually accelerate the process of aging if taken more than moderately. Caffeine, the active ingredients in soft drinks and coffee, cuts melatonin production in half for six hours, while alcohol and tobacco reduces it by up to 41 percent. Certain drugs and supplements known to reduce melatonin production include nonsteroidal anti-inflammatory drugs, beta and calcium channel blockers, antianxiety drugs and sleep aids, and antidepressants.

4.) Fruits and veggies stay in. John Robbins, author of “The Food Revolution” and “Healthy at 100,” shares some dietary tips in order to avoid the risks of getting Alzheimer’s and a host of other diseases:

Go on a plant-based diet with lots of fresh vegetables, whole grains, legumes, fruits, seeds and nuts. This is a diet that provides plenty of antioxidants and fiber and produces clean arteries, enabling a rich blood supply to the brain.

Keep your homocysteine levels low by making sure you consume plenty of Vitamin B12 (spinach, barley, soybean, or B12 fortified cereals), folic acid and vitamin B6 (sweet bell pepper, artichoke hearts, sunflower and sesame seeds, and bananas). Keep your meat intake to a minimum.

Consume plenty of DHA, the long chain omega-3 fatty acid. Plants high in Omega 3 (linolenic acid) are flaxseed/linseed oil, English walnut, canola oil, black walnuts, wheat germ oil and soybean oil. Other good sources of Omega 3 are almonds, California avocado, turnips, safflower oil, sweet potatoes, bananas, cucumber slices with peel, and whole wheat bread.

5.) Don’t just sit and stare. Move it! “Many sedentary middle-aged or elderly people shy away from initiating an exercise program because of fear of experiencing a heart attack. However, if they start slowly and do not exercise to the point of exhaustion, chances are they will not need medical consultation before initiating such a program,” Nedley said.

Those who need to be evaluated before beginning endurance training are those with known cardiovascular disease, men over 40 or women over 50 with multiple CVD risk factors who contemplate a program of vigorous activity.

And remember, it’s never too late to start. Robbins said: “Even if you have eaten poorly and not exercised for most of your life, shifting now in a healthy direction greatly improves your prospects for the remainder of your life.”


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