Modules 3-1/4-2/4-3 Promoting Health

Adult Health Immune System  Capacity declines after age 20, partially due to thymus and inability to produce mature T cells  Stress and depression can also weaken the immune system

Adult Health - States of Mind  Western stereotype: deterioration is inevitable  In one study, people with positive self-perceptions of aging live 7 ½ years longer  More optimistic elders are about capacity to cope with physical challenge, better they are at overcoming threats to health  Low SES elders are less likely to believe they can control their health, to seek medical treatment, or to follow doctors’ orders.

Taking Care of Yourself in Adulthood  Nutrition/obesity  Exercise  Substance Abuse

Nutrition – Obesity in Adulthood  20-25% of American adults are obese. Rate has doubled since  Another 41% are overweight.  Many people show large weight gains between ages 25 and 40 as BMR declines.

Nutrition – Obesity in Adulthood  Adult obesity correlated with increased risk of hypertension, diabetes, & cardiovascular disease  May be a genetic propensity for obesity. It tends to run in families. (May also be learned eating patterns.)

Nutrition Adult Dieting  People who lost weight and maintain the loss become less depressed and reduce health risks.  Studies comparing weight-loss programs shows about equal effectiveness.  The most effective programs include exercise.  Yo-Yo dieting may increase health risks.

The Cultural Food Supply  Depleted soil  Fertilizers  Pesticides  Hormones  Antibiotics  Genetic Modification (GMO)

The Cultural Diet  Fast food for busy people  Trans fat  High-fructose corn syrup  BPH  BST  Gluten  Lack of:  Omega 3  Vitamin D  Other vitamins and minerals

Antioxidants  Vitamin E (and other vitamins)  Beta-carotene  Noni  Gogi  Mangosteen  Etc.

Probiotics  Immune System  Digestive Health

Pharmaceuticals vs. Supplements  Cholesterol  Type II Diabetes  Blood Pressure

Negatives  Smoking  Drinking  Using drugs for recreation  Prescription drug addiction  Texting while driving/risky or reckless behavior  Cell and cordless phone overuse  Sun over-exposure  Stress

Nutrition: Vitamins & Aging  Those who take supplements show improved health & physical functioning  Protein supplements may increase muscle mass  Taking prescription drugs changes nutritional needs, rates of absorption  Effective doses, side-effects not known

Nutrition: Vitamins & Aging  Antioxidants (A,C, beta carotene) may slow aging & improve older adult health  Vitamin C deficiency associated with earlier death  Vitamin E associated with reduced heart risk  Calcium, vitamin D delay osteoporosis.  Zinc, B 6, C, and E improve immune function  B vitamins improve cognitive function  Omega 3 fatty acids improve cognitive function

Exercise - Adulthood  Only 15-20% of Americans get 20 minutes of exercise 5 times per week.  Experts recommend that adults engage in 45 minutes or more of moderate physical activity on most or all days.  Some experts stress aerobic exercise – sustained activity that stimulates heart & lung function (jogging, cycling, swimming)

Exercise & Longevity  In one study, people who were less fit were more likely to die during the 8-year course of the study.  In another study of people in their 40s to the 80s, beginning an exercise program was associated with a 23% lower risk of death.

Benefits of Exercise  enhances the immune system.  reduces body fat and builds muscle.  linked with reduced rates of cancer, especially colon cancer.  strengthens the heart muscle and produces HDL cholesterol  reduces anxiety and depression, improves mood, and enhances alertness and energy.

Exercise & Aging  Strength training as well as aerobic exercise is recommended for older adults.  Endurance training produces gains in vital capacity to age 80 (oldest tested).  Weight-bearing exercise promotes muscle size and strength, blood flow to muscles to age 90 (oldest tested).  Exercise increases blood circulation to the brain & reduces cognitive declines.

Exercise & Aging (Singh, 2000)  Minimizes aging, contributes to health  Optimize body composition (muscle v. fat)  Prevents common diseases  Improves treatment of some diseases  Helps prevent & treat disabilities  Counteracts side-effects of standard medical care  Linked to increased longevity