I’d planned to write an advocacy column in this issue of your excellent neighborhood newspaper. Something about our responsibility as Baby Boomers to demand respect; to refuse to be treated as diminished adults who silently accept being talked-down-to, and urging us to become actively defiant of stereotypes about aging. I became determined to cover this topic after a chipper waitress in a tiny San Francisco restaurant referred to me with the “D” word (that would be “dear”). I talked myself down with the help of my rational husband who (rationally) dislikes “scenes.”

 

Then, in preparation for my tutorial on respect for one’s elders, I discovered some disturbing information. Not only does American society stereotype people who appear older than 50, the elders among us share the damaging (and inaccurate) impression that growing older is synonymous with disturbing negatives. The problem, it seems, is endemic in our Baby Boomer population as well as in those who are our seniors. If we are to (eventually) change society’s perception of aging we must begin within.

 

A study from a Yale University psychologist tracked a group of more than 400 adults over a span of 35 years. Their health stats, habits and blood tests were included in the analysis along with their individual attitudes about aging. Those people who had negative ideas about what it means to become older had more illnesses and heart problems than participants who held no such beliefs. There was a measurable difference in both quality of life and quantity (longevity) in participants who had no preconceptions about aging.

 

So, what are some of the stereotypes that accompany aging? That we are less than competent, in need of protection, lacking in the ability to think quickly and creatively, probably don’t hear well and are on a steadily declining ramp to dementia and death.

 

According to author Elizabeth Dozois, one study showed that 90 percent of elder respondents believed they would be afflicted with dementia. The truth is that about 4 percent of the elder population suffers from severe dementia. Since simple arithmetic is my strong point I am pleased to point out that 96 percent of people remain mentally competent. By the way, I am today actually better at math than I was at the age of 15 when my mind was focused on a certain cute drummer in the high school band.

 

Fallacious thinking such as this pervades our society and extends to many aspects of aging. Those of us over 55 are as varied and capable as is the general population. Some of us are talented, brilliant, interesting, creative, engaging and innovative. Some of us are unmotivated, lazy, disengaged, disagreeable and (as one reader called me personally) – “crabby old ladies.” We are emblematic of humanity, part of the colorful tapestry.

 

To be fair, the media perpetuates the stereotypes that will impact the largest single older generation that America has ever known – Baby Boomers. With the exception of certain Public Television programs, the few older characters featured in TV usually reinforce the stereotypes and, when they don’t, they are instead clownish or ridiculously eccentric. They certainly do not represent those of us closer to the mainstream – working, volunteering, contributing, creating, remembering, consciously managing the aging process through being proactive and educated. The power of television to form opinions and attitudes is formidable. As participants in reality we don’t have a comparable platform to counteract our cartoon characters.

 

Baby Boomers have an opportunity, indeed a responsibility, to contribute to a new awareness about the aging process. A recent study, for example, shows that as people age, they become happier and more satisfied. More than 340,000 individuals were surveyed and the results, published in May, overwhelming indicates that people feel less stress, worry and anger as they grow older. At the same time feelings of happiness and enjoyment increase significantly after the age of 50. 

 

Baby Boomers promise to be active and involved in life. We intend to take charge of our lives through education, managing our health and being engaged in business, the arts and society. It’s up to us to erase the current cultural stereotype of aging, and that begins with examining and reassessing our own beliefs. 

 

Thus, I believe that the next time a server calls me a condescending term of endearment I will not yield to polite silence. I will share my matured wisdom with a few words of kind advice about how to prevent his or her tip from declining.

 

Darby Patterson is a member of the Sacramento County Adult and Aging Commission and the author of “Meow.org, The Cat-Napping Caper.” Visit Darby at www.storiesandbooks.com. E-mail Darby Patterson at darby@valcomnews.com.

The contrasts surround us. People who reach the ripened age of 80 with energy, vitality and purpose and those who slowly decline throughout their 70s to wait of the infirmities of age to claim their final breath. I was talking about this with a Linda Kelly, co-owner of AmeriTechnology in Sacramento – a woman a tad over 60 and leading the baby boomer edge in a once non-traditional technology role. What’s the real difference between people who age successfully and those who do not, we wondered. Is it genetics or habits or attitude? According to research, successful aging is a combination of each of these qualities and heavily influenced by things that are under our control.

Linda bemoaned the fact that older adults have a wealth of experience, talent and wisdom to bring to society. We no longer need (or want) to retire in the same way as our forebears did. She correctly recalled that in her parents’ day (when most people survived into their mid-to-late 50s), folks expected to retire by 60, maybe spend some time traveling and enjoying grandkids, and then slowly go into that ‘goodnight.’ People who made it to 65 had “longevity.”

With the average life span of Boomers now at 77.4 years, and more centenarians than ever before in history, we can anticipate many more years of productive life. As baby boomers, we don’t want to be disengaged, disregarded and put out to pasture. According to Linda, the old paradigm is not only outdated, it’s also dangerous. “I see it as a destructive pattern for society as a whole,” she said.

Medical and social science support her theory. Today there is ample research to show us how to live well longer. Information from credible studies on aging is no longer limited to massive textbooks and scholarly papers. It’s readily available to most of us via the Internet. Many Websites are devoted to the topic and offer guidelines that are based on work that comes from leading universities and health organizations.

What are these experts on aging saying? There are some common threads across the spectrum of research. The value of exercise is one point of agreement. About 30 minutes five days a week seems is recommended by many experts – some advise more and others say we can get by with a little less. But, there is no  doubt that aerobic exercise such as walking, bicycling, swimming and even dancing produces measurable cardiovascular benefits, feeds muscle health, improves brain function and elevates mood.  These aspects of health, in turn, allow us to remain physically active and emotionally engaged in life – in contrast to simply checking out by plopping down in the Lazy Boy Lounger and watching sitcoms – a brain numbing and belly-building practice!

Add to this mild aerobic workout a modicum of weight or resistance training. You’ll be able to twist the caps off the peanut butter jar, easily climb stairs and carry groceries. This activity can be done at home with a simple set of light weights. Experts say about 90 minutes (or more) a week will make a noticeable difference. It’s about maintenance – not muscle building.

I particularly like the research that’s emerging on brain health. Researchers from Columbia University documented the growth of new brain cells in people who exercise. (We once believed that brain cells simply withered and died, never to return). In addition, the kinds of activities we do with our brains are now being examined for efficacy in affecting brain health. According to the deputy science editor of the New York Times who has written a book on the brain, the time-honored value of doing the crossword puzzle is being challenged. Scientists now say that such activities essentially tap prior knowledge. To enhance our brains we need to infuse them with new knowledge, challenge ourselves to learn or do something entirely novel. This activity encourages the formation of new neural connections (rather than exercising those already on board). Think taking a class, learning a language, taking up an art form or a new game that requires strategy – master programs on the computer.

Separate research shows that learning to play a musical instrument is a great way to build the brain – perhaps this is because an instrument requires intellectual engagement along with physicality and coordination – body and brain working in tangent. 

Baby boomers have the advantage of hindsight – we pretty much know what doesn’t work. We also have the advantage of technology and easy access to resources. With these tools, our Boomer generation can exert influence and continue to contribute richly to the fabric of society.

 

Darby Patterson is a member of the Sacramento County Adult and Aging Commission and the author of “Meow.org, The Cat-Napping Caper.” Visit Darby at www.storiesandbooks.com. E-mail Darby at darby@valcomnews.com.

There is a common misconception that loss of mental acuity is a necessary corollary of the aging process. In fact, Sacramento’s only daily newspaper carried a story recently broadcasting that popular belief. Pam Flohr, a member of the county’s Adult and Aging Commission, very nicely set the editors straight on this issue, but the belief prevails and, I believe, creates a self-perpetuating situation that’s not at all healthy. 

It’s very easy to accept and excuse changes in memory and responsiveness as age advances. After a certain decade, it’s not uncommon to hear jokes about “senior moments.” I do not find this trifle amusing and I never have – even as a younger woman. Perhaps it’s because I’ve had lapses of memory for my entire life and find little difference now. Let me illustrate: 

In high school there was a regular contingent (mostly from the music department) who would show up after early morning orchestra practice to deliver what I’d left behind in the cafeteria before class. Usually, it was my purse. I clearly recall losing a lovely yellow cardigan that was a Christmas present, the first day I wore it to school. Santa was not happy and never forgot. I lost gloves and hats (life threatening in a Minnesota winter) and went on to become a chronic loser of house keys, car keys, cars in parking lots, library books and whatever was figuratively not attached to my body.  

Rather than become more acute, this loser syndrome has subsided with age. Now, it’s usually just car keys – and they are misplaced, not lost. Like so many people, I’ve learned to compensate for a weakness and have it better under control now than ever before. I certainly don’t attribute anything to “senior moments” and I urge you to also purge that expression from your vocabulary. 

Consequently, I was very excited when I ran across a study published by the American Society on Aging in 2006. It was written by Gene D. Cohen, Ph.D., who recently passed away after many years of studying the aging process. The research, funded by a grant, drew upon numerous studies along with control group studies with older people at sites across the nation. Most fascinating for me – due to my passion for the arts – is that it focuses the positive impact that involvement in the arts can have upon the brain as we age.  The results are physical (new pathways and connections that build in the brain), emotional (a heightened sense of well being), and social (a strong network of friends and acquaintances).  

I plan to write more about this in future columns and dig deeply into this aspect of aging. As an introduction, let me tell you about some purely physical attributes of the brain that are affected when we engage in creativity. By the way, these changes in the brain also improve overall health, longevity and quality of life. When we create and master something new, our sense of well being is enhanced. Doing a painting, learning a dance, performing music, participating in an arts activity shows that we are, indeed, capable of doing or learning something new. This success tells our brains that we have greater control of our lives. This positive response sends signals to the immune system where new T cells are produced that help protect our bodies. According to Dr. Cohen’s research, T cells play a critical role in immune defense. Also stimulated are NK cells that “attack tumor cells and infected body cells.” 

There are many other physiological changes that accompany participation in the arts as we age. It doesn’t seem to matter what your creative weapon is – dancing is great as is singing in a choir. People benefit from painting, sculpting, working with fabric, wood carving – there is no limit to the artistic medium.  The key ingredients include the challenge to do something new, interaction with other people in the activity and a sense of accomplishment. Together, there is real evidence these elements combine to build brain power, a positive attitude and improved health in the second half of life.  

Darby Patterson is a member of the Sacramento County Adult and Aging Commission and the author of “Meow.org, The Cat-Napping Caper.” Visit Darby at www.storiesandbooks.com.

Along with regular exercise, we need to make dietary changes that support increased needs for certain vitamins and minerals. We won’t metabolize fats and sugars (carbs) like we once did and it’s time to take control of our daily diet. That doesn’t mean we can’t enjoy a food holiday on occasion – but that we can’t make an occasion out of daily meals. Interestingly, according to a National Vital Statistics Report, poor diet (and physical inactivity) was the second actual leading cause of death in the U.S.

Obesity is also a related to diet and aging. In our fifties, it’s not unusual to put on a few extra pounds, go up a size in clothing, buckle the belt a notch or two bigger. I hate to generalize here but it’s been my observation that this phenomenon hits women harder than men. We lose some self-esteem (faced with air-brushed twiggy bodies on the covers of magazines) and we don’t feel as attractive as we once did. Men, on the other hand, don’t seem to notice. A semi-attractive, 30-year-old guy is shirtless and wearing a pair of shorts. He looks in the mirror (quickly, of course) and says ‘lookin’ good’! At 55 his waist is 6 inches bigger and he’s back in front of the mirror. He sucks in his gut and pushes out his chest and says ‘Still lookin’ good!” In truth, obesity – being over the mark in the body mass index – is an equal opportunity health risk.

A healthy and appropriate diet is key to your longevity and health. Of course, there are continued disagreements about exactly what diet that is, since new strategies for weight loss pop up as best sellers on a regular basis. But, medical professionals and nutritionists generally shun the diet du jour and favor a blend that emphasizes moderation, fat reduction, portion control and nutritional value. Inherent in their preferences are elements of the Mediterranean diet with a touch of South Beach, and the lower-carb approach of Atkins – but with much more flexibility and variety than any one alone.

Low carb diets appear to be even more important for obese people and for diabetics, according to a 2008 report in the New England Journal of Medicine. Protein intake is also a health factor. Apparently, most Americans take protein to extremes by consuming more than twice the daily amount required. For simple maintenance of health the NIH recommends 50 to 60 grams of daily protein for adults, or approximately 10% to 12% of total calorie intake.

Vitamins and minerals also play a role in continued health. Fortunately, most can be consumed in food and drink without adding special supplements. Potassium, a key to maintaining low blood pressure, is found in a wide variety of fruits and vegetables – just don’t boil the veggies since the potassium goes up in steam. The exception to the  
consumable rule” appears to be vitamin D. Most Americans don’t get nearly enough of it and a Harvard Medical School study indicates that up to 60% are vitamin D deficient. The need for D increases with age. The study suggests 1000 IUs to 2000 IUs a day. We can’t get this from sunshine and, even if we could, the risks of skin cancer would be extremely high. Inadequate intake of vitamin D is linked to Parkinson’s disease, high blood pressure, certain cancers and fatigue, along with other maladies. You’ll find good doses of D in salmon, tuna, sardines and (gulp) cod liver oil (1300 IUs).

With knowledge comes responsibility and opportunity. We can prevent and forestall many of the chronic diseases and complaints of aging. We are better armed than any generation before us and can plan for healthy longevity through proper nutrition.

 

Darby Patterson is a member of the Sacramento County Adult and Aging Commission and the author of “Meow.org, The Cat-Napping Caper.” Visit Darby at www.storiesandbooks.com.