“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 Expectation of Life at Birth Hong Kong 2014 MALE FEMALE 81.06 87.25 82.44* 88.18* * If you are still alive at 50 of age 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 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 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 Our Physical Development 100% Aging Gracefully Average The Miserable 0 30 50 100 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 ?? 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. 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. 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 What Sorts of Exercise? Aerobic: Rowing, Swimming, Jogging, Hiking, Basketball, Tennis, Badminton.. Gymnastics: Tai-chi, gym-works, Yoga, stretchings… 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 My 5 Exercise Principles Persistence Incremental Breaking the Threshold Interval Training Cross Training Sleep Early! Best time to sleep 10 pm to 4 am Recovery time! Stayed Connected & Engaged • • • • • • • A psychological feat Hobbies Companions Cope with stress Drive & resilience – don’t quit Laughter and Pleasure Exercise your brains 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 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 ! 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 May I wish all of you could Age Gracefully !