1. “Aging Gracefully” Dr CP Wong MBBS(HK) FRCP(Lond, Edin, Glasg) FHKCP FHKAM MHA(NSW) Chief of Integrated Medical Services Consultant Geriatrician in-charge Ruttonjee & Tang Shiu Kin Hospitals

2. Outline  Your Outlooks  Lessons from the Centenarians  4 tricks: Diet, Exercise, Rest, Water

3. Expectation of Life at Birth Hong Kong 2014 MALEFEMALE 81.06 87.25 81.06 87.25 82.44* 88.18* 82.44* 88.18* * If you are still alive at 50 of age

4. The Truth Is:  1 in 15 of you will end up in an aged home  1 in 2 of you will live with children; 1 in 4 of you will live with spouse only; 1 in 8 of you will live alone.  1 in 5 men will be widowed  1 in 2 women will be widowed

5. The Truth Is:  1 in 7 of you will have NO major chronic diseases (6 will have)  1 in 3 men will die of cancer (28% women)  1 in 7 men will die of heart attacks  1 in 3 of you will have hypertension; 1 in 5 of you will have diabetes  ALL of you will have joint problems

6. Centenarians  Record oldest 122 (died 1997)  85% female; Genes DR1  Siblings of centenarians 8x  Middle age mothers 5x; Late menopause  Diet & exercise; Not Very different!  Only 10% overweight !  Attitude: Positive, Active Socially  Screen for diseases

8. Our Physical Development 0 3010050 100% Aging Gracefully Average The Miserable

9. The Importance of Diet  No Fatty Foods  No Salty Foods  No Sweets  No Processed Foods (Salt)  Vegetables (Fibers)  Balanced Diet  Plenty of Water  No Cigarettes  Moderate Drinking ??

10.  McCay CM et al. J. Nutrition 1935, 10: 63-79  McCay, C. M., and M. F. Crowell. 1934. Prolonging the life span. Science Monthly 39:405–414. The Cornell Rat Experiment

11. More than that !  Maintain youthful activity levels longer.  Maintain immune function longer.  Better performance in memory tests (water maze), retain memory abilities longer.  Fewer tumors.  More resistant to carcinogens.  Less oxidative damage  Collagen crosslinks form slower (less AGEs).  Fewer free radicals.  Lower mean blood glucose.

12. The Magic of Exercise  Keeps you strong and trim  Protecting your heart and bones  Improving your mood, sleep, memory and toileting  Warding off breast and colon cancer  Reducing your overall risk of dying prematurely

13. What Sorts of Exercise?  Aerobic: Rowing, Swimming, Jogging, Hiking, Basketball, Tennis, Badminton..  Gymnastics: Tai-chi, gym-works, Yoga, stretchings…

14. What amount of exercise?  Start low, go slow, but has to be PROGRESSIVE!  Just start to sweat, breathless, heart palpitates  Daily for 30 minutes optimal  3 times a week, 20 minutes minimal

15. My 5 Exercise Principles  Persistence  Incremental  Breaking the Threshold  Interval Training  Cross Training

16. Sleep Early!  Best time to sleep 10 pm to 4 am  Recovery time!

17. Stayed Connected & Engaged A psychological featA psychological feat HobbiesHobbies CompanionsCompanions Cope with stressCope with stress Drive & resilience – don’t quitDrive & resilience – don’t quit Laughter and PleasureLaughter and Pleasure Exercise your brainsExercise your brains

18. Screen for Diseases  Breast (1/24) & Cervical (1/94) Cancers  Yearly Check Ups for High Risks  5 Yearly Check Ups if normal  Do not add stress to yourself

19. Diseases & Your Life  70% of Diseases are caused by bad life style habits  30% of Diseases are gene-determined  80% of chances of having chronic diseases when old  Live Happily with Your Diseases !

20. In Conclusion In Conclusion Half of you will live beyond 84 years Health is our First Wealth ExerciseDiet Good Social Attitude Screening for Diseases Living Happily with Your Diseases

21. May I wish all of you could Age Gracefully !