The Arizona RepublicHow to wage war against age
Your brain What aging can bring: Forgetfulness, decline in mental agility, risk of Alzheimer's disease. What the research shows: "Cross-training, by doing things that hit both the left and right sides of the brain, like word puzzles plus mazes and visuals, has been proven to build brainpower," says Dr. Gary Small, director of the UCLA Center on Aging and author of The Memory Prescription. Swedish researchers believe there's also a connection between physical activity and cognitive decline. Their study found that subjects who exercised at least 20 minutes two or more times a week at midlife reduced their risk of later developing Alzheimer's and other forms of dementia by 60 percent. On the nutrition front, a study at the Louisiana State University Health Sciences Center indicated that an essential omega-3 fatty acid counteracts the brain's production of neuron-damaging amyloid proteins. What you can do: Challenge yourself both mentally and physically; as little as 10 minutes of exercise a day may lower your risk of Alzheimer's, Small says. Eat antioxidant-loaded foods, such as almonds, leafy greens and blueberries. If you don't eat enough fatty fish that's rich in omega-3 acids, such as salmon (at least two servings a week), ask your doctor about taking a daily 1,000-milligram fish-oil supplement.
What aging can bring: Dryness, presbyopia, cataracts, macular degeneration, glaucoma. What the research shows: "People who consume high levels of antioxidants, like lutein and zeaxanthin, have a reduced risk of macular degeneration," a disorder that leads to gradual vision loss, says Emily Chew, deputy director of the Division of Epidemiology and Clinical Research at the National Eye Institute. Also, omega-3 and omega-6 fatty acids help "open up the glands around the eyes, so patients with dry eyes make more, better-quality tears," says Michael Goldstein, an ophthalmologist in Boston. What you can do: See an eye doctor regularly to catch early signs of trouble. Eat plenty of leafy greens and consider taking a fish-oil supplement. Protecting your eyes from sun exposure can help reduce your risk of cataracts. Your skin What aging can bring: Wrinkles, brown spots, skin cancer. What you can do: Avoiding sun and cigarettes is "the most important thing you can do for the health of your skin," Beer says. Use a broad-spectrum sunscreen of at least SPF 30 every day; check the label for one or more of these ingredients: titanium dioxide, zinc oxide and Mexoryl. Drink at least 1 cup of green tea (a powerful antioxidant) daily, and make sure that you're getting enough vitamins C and E in your diet. Your lungs What aging can bring: Loss of aerobic capacity. What you can do: Although you should always consult a doctor before starting an exercise program, intense activities aren't necessary to challenge yourself aerobically. "Simple walking at a brisk pace on a regular basis can help maintain aerobic capacity in older adults," Fleg says. Your heart What aging can bring: Cardiac disease, heart attack, stroke. What the research shows: High blood pressure is the No. 1 culprit when it comes to heart trouble; the ideal number is 115/76. High blood pressure is linked to a high-sodium diet. Heart health also depends on controlling cholesterol levels; the numbers to aim for are a total count of less than 200, with an HDL greater than 60 and an LDL around 70. The two risk factors are linked: High blood pressure causes little nicks in arteries, and the body then plasters them over with cholesterol. That, in turn, attracts inflammatory cells, creating arterial plaque that can lead to clots and, ultimately, heart attacks and strokes. What you can do: Keep your diet low in salt and saturated fat, and high in fruits, vegetables and whole grains. Aim for 30 minutes of aerobic activity four or five days a week. Your muscles What aging can bring: Decreases in strength and muscle mass, loss of flexibility and balance. What the research shows: "Maximal muscle strength is achieved in the 20s and 30s," says Roseann M. Lyle, professor of public health at Purdue University. "If you're sedentary, you'll start losing strength after age 50 at a rate of 2 to 5 percent per decade." But if you keep using your muscles, through activities like weight training, you can maintain strength and flexibility even into your 90s. It's also important to work on balance, which falters with age, and to keep muscles agile so you can react quickly. What you can do: Add resistance moves to your workout and mix in fast, dynamic exercise: dance classes, tennis, volleyball, anything that gets you moving fast in different directions. Your bonesWhat aging can bring: Osteoporosis, fractures. What you can do: Lyle recommends activities that include a variety of movements, such as racquetball, dancing and step classes. Women need between 1,000 and 1,200 milligrams of calcium in their daily diet or as a supplement, along with 400 international units (IU) of vitamin D and 350 to 400 mg of magnesium. Your feet What aging can bring: Dry skin, swelling, stiffness, bunions, hammertoes. What the research shows: "Your feet may change size as you get older due to water retention or ligaments that relax over time," says Jane Andersen, a podiatrist and a spokesperson for the American Podiatric Medical Association. Also, the skin on the feet, which is the thickest on the body, may need special moisturizing treatments. What you can do: Have your feet measured yearly (ideally, at the end of the day) and vary your shoe types and heel heights. Bunions and hammertoes "come from repetitive motions," Andersen says, "and can often be prevented with supportive shoes that fit well, plus orthotics to neutralize foot position." Painful bunions can lead to arthritis and should be corrected. Weight-bearing exercises will beef up bone density - the feet are a common site of osteoporosis. Andersen also recommends moisturizing the feet nightly with a gentle exfoliator, such as AmLactin XL, or an intense moisturizing lotion to keep them soft and supple.
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