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“Aging Gracefully”

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

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“Aging Gracefully”

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  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 BirthHong Kong 2014 MALE FEMALE 81.06 87.25 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

  7. "The first Wealth is Health." -- Ralph Waldo Emerson 1860

  8. Our Physical Development 100% Aging Gracefully Average The Miserable 0 30 50 100

  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. The Cornell Rat Experiment • 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.

  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 feat • Hobbies • Companions • Cope with stress • Drive & resilience – don’t quit • Laughter and Pleasure • Exercise 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 Half of you will live beyond 84 years Health is our First Wealth Exercise Diet Good Social Attitude Screening for Diseases Living Happily with Your Diseases

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

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