Modules 3-1/4-2/4-3

Stress & 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 1900.

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.

Caloric Restriction & Longevity Animals fed a low-calorie, but otherwise

nutritious diet live as much as 40% longer.

Chronic problems such as high cholesterol appear later.

No one really knows why this increases the lifespan.

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, B6, C, and E improve immune function B vitamins 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 & AgingStrength 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 healthOptimize body composition (muscle v. fat)Prevents common diseases Improves treatment of some diseasesHelps prevent & treat disabilitiesCounteracts side-effects of standard

medical careLinked to increased longevity

Theories of Aging

Biological Theories of Aging

Cellular clock (Hayflick) 70-80 cell divisions, based on telomeres 120-year lifespan

Free-radical Calorie restriction antioxidants

Biological Theories of Aging

Mitochondrial Cellular energy producers Linked to free radical theory

Hormonal Stress hypothalamic-pituitary-adrenal axis Stress & decline in immune function