AGEING
GRACEFULLY
Dr. Brian Tucker
And
Dr. Kanakadurga R. Poduri
“AGE IS AN
ISSUE OF MIND
OVER MATTER
IF YOU DON’T
MIND IT, IT
DOESN’T MATTER”
Mark Twain
Introduction:
The concept
of ‘Ageing Gracefully’, is a topic which has fascinated us for quite a while.
With the passage of time, we found ourselves crossing over that thin invisible
line of obsession, to “map” the outline milestones for aging gracefully.
William Shakespeare in his farsighted wisdom centuries ago, composed a very
famous poem titled” The Seven Ages Of Man “, perfectly describing the “Aging
Process”. In short, we all come into this world with absolutely nothing, not
even our teeth. This is how we literally leave this world. It is a natural
cycle, no one can escape. In a nutshell we all must “AGE”, whether we like it
or not. So why not age in style, gracefully, and happily.
Age,
generally refers to the “length of life”, or “existence” or to the “later part
of life”. In short, ageing just means “GROWIG OLD”. Our first impulse, tempts
us to say that, it is the “ATTITUDE” of an individual nearing middle/old age,
which is vital in the person enjoying his twilight years optimistically to the
full, or facing it with an inner dread, fear, and sense of insecurity. The
single most powerful investment we can ever make in life is investment in
ourselves. It is the only investment we have with which to deal with life.
By and large,
the tendency is, “PEAR” of aging. With fear comes a whole host of doubts. How
will I look when I grow old? How will I manage and cope with problems as I now
do? Can I depend upon others to help me, when in need of any kind? Is my
independence threatened and vanishing? These doubts and fears are endless, but
quite natural and understandable under the circumstances.
If we want to
change a situation, we first have to change ourselves. To change ourselves
effectively, we first have to change our perceptions. Having a pessimistic
outlook is useless.
After decades
of scientific observations, studies, and statistical evaluation of people,
transcending from middle to old age, “FIVE” milestones were identified, to
guide, and steer people to a “LIVED HAPPILY EVER AFTER SITUATION”. These 5 gems
of ageing gracefully, may surprise you, not only with their simplicity, but also
from the fact that they may already be, part and parcel of your daily life,
without you even being aware of it. In
short, these 5 milestones are
1. SMOKING TABOO 2. DIET WITH A DIFFERENCE 3. MANAGING YOUR
STRESS IN STYLE 4. ENJOYABLE EXERCISE, 5. ANNUAL MEDICAL ANNIVERSARY WITH
YOURSELF
Ist MILESTONE -
SMOKING TABOO
“MERCHANTS OF
DEATH” - The global unparalleled Mafia. They sell death in the form of tobacco.
The most foolish, paradoxical, catch - 22 situation. We buy from them to kill
ourselves. Then when we are about to die, we don’t want to die. These merchants
of death are true parasites we pay them, to live off us, and ultimately kill us
with minimum effort. It has been proved time and again, beyond a shadow of
doubt, the direct and indirect links between smoking and ill health. Worse
still, not only to the smoker himself but also to the innocent bystanders
around. There is an old saying, that, “There is no smoke without fire”. “There
is no fire without Smoke”, this simply means, not to light the cigarette.
IInd MILESTONE -
“DIET WITH A DIFFERENCE”
More often
than not, the word “DIET” sends out a wrong signal. There is a definite
misconception about the word. All the word, “DIET” literally means is, habitual
food, or restricted selection of food. No where does it mean, eating less
quantitatively, or starving. No one wants to change anyone’s food habits, or
food items. Why don’t we stop for a moment, and use our God given vivid
imagination (we all possess, but seldom use) to analyze and believe that the
word “DIET” could also mean, D - DESTINY, I - INTENDED, E - EATING, T
THOUGHTFULLY. That it is our “FATE”, which is in our hands, which we control,
which allows us to choose from natures fabulous, bountiful ‘MENU’. To eat our
way to a fully, healthy, and happy life.
DIET WITH A
DIFFERENCE, here means, that it is very necessary to add FRESH GREEN LEAFY
VEGETABLES, and FRESH FRUITS, to supplement your daily intake. From the array
of fruit and vegetables available to us, taking the seasons into account, one
can regularly change these items. When one considers he is dining straight from
natures table, he should consider himself indeed a very lucky guest. All the vitamins, proteins, etc are in their
most purest natural form, hence more effective than all the numerous tonics and
capsules, offered to you by all the multinational drug companies put together
in the world. Consider yourself lucky indeed, to be able to obtain those
treasures of nature, and make full use of your riches. THESE SUPPLEMENTS HOLD ONE
OF THE MOST VITAL KEYS to the secret of Ageing Gracefully. Our greatest concern
is the cooking medium, or “COOKING OILS” used.
On a monthly
basis, the following guideline ratio of cooking oils may be considered
SATURATED FATS -20
%
MONO SATURATED FATS - 50%
OMEGA- 3
POLYUNSATURATED FATS - 30%
“CHOLESTEROL”
The dictionary meaning states that “It is a fatty animal substance, thought to
cause the hardening of arteries”. Good
nutritional habits never seem to be in focus. Our comfort has perhaps lulled us
into a false sense of living in the “FAST LANE”. Thinking that may be “FAST
FOOD”, red meats, fried and processed foods, represent technological advances.
Repeatedly, we are more concerned about ease, than we are about the “QUALITY OF
NUTRITION”, which will foster a long life and good health. More often than not,
we equate the most comfortable life style, with the most convenient,
sacrificing health and vigor. The link between increased body cholesterol, and
heart disease is overwhelming. Cholesterol
is not static; it changes with our AGE, DIET and LIFESTYLE.
A few
supplementary “TIT - BITS” which aid in reducing CHOLESTEROL.
1.
Have low FAT, high FIBRE diet. High fibers, include, Fruit, vegetables, whole
wheat, seeds, nuts, beans etc.
2.
Eat LESS, ANIMAL FATS, PROCESSED foods, and FRIED foods
3.
AVOID, RED meats, Ice-creams, Cream, Butter, whole Milk
4.
TAKE Skimmed milk, low FAT dairy products, Margarine, fish and rice
5.
Always READ the FOOD LABELS
6.
AVOID, ARTIFICIAL FLAVOURING and COLOURING
7.
LOSE WEIGHT to be within 10% of your body weight
8.
‘GOAL - To eat food GOOD FOR YOU, and GOOD TO YOU.
A FINAL word
of warning regards “MAJOR RISK FACTORS” contributing to HEART DISEASES
a.
Increased Serum Cholesterol
b.
Positive family history of coronary heart disease in a first degree relative,
i.e. parents, or sibling.
c.
Hypertension
d.
Smoking
e.
Male gender
f.
Diabetes Mellitus
g.
Congenital Heart diseases
h.
Lack of Exercise
i.
Obesity
j.
Excessive Stress
Summary:
GREEN LEAFY VEGETABLES and FRUITS, TO SUPPLEMENT your DIET.
COOK AND EAT YOUR FOOD SENSIBLY.
IIIrd MILESTONE - “MANAGING YOUR STRESS IN STYLE”
“STRESS” is a
disagreeable side effect of an active life. You can’t avoid it, and the stress
from a situation sends you tense into the next. But there’s strong evidence
that meditation, of any type can help you cope with it. Stress in abstract, it cannot be SEEN, but
definitely FELT. Nervousness is the hallmark of stress. On analysis, this
nervousness is just a form of ENERGY, “Nervous Energy” I energy isn’t GOOD or
BAD, and it is how you HANDLE it, which is the secret. It is natural to be
nervous from time to time, under varying conditions. You just have to find your
own formula of managing it in style. For example, when you are upset about
something, the first thing is to try to calm down immediately. Tell yourself “I CAN DO IT”. Then you find yourself actually saying to
yourself “I DID IT”. Remember your “SUBCONSCIOUS” mental apparatus, believes
whatever “YOU TELL IT”. A clue to help you along the way to your goal, is to
find a “ROLE MODEL PERSON” one whom you admire for the way he carries himself,
and takes on the world in his stride.
No amount of
money in this world can ever get you this pleasurable contentment. Remember the
following lines.
“No horse gets anywhere till he is
harnessed
No stream or gas ever drives anything
until it is confined
No Niagara is ever turned into light
and power until it is tunneled
No LIFE ever grows great until it is
focused, dedicated, and disciplined”.
Smoking,
Excessive intake of Alcohol, Eating “Fast Foods”, Environmentally vehicular
traffic, coupled with sound pollution, materialistic attitudes, sanitation, and
reforms in consumerism, are common precipitating factors for the stress related
disorders. Inter related, to make matters more complex are, pathologically
related coronary Heart Disease, Diabetes, Hypertension, Respiratory Diseases,
Orthopedic disabilities, and Accidental deaths to name a few.
We can choose
from the time tested, proven methods, like “YOGA”, “MEDITATION”, and SOCIAL
SERVICE for the betterment of your immediate society, for starters. “YOGA” is
an ancient art form, which has survived for thousands of years for a reason.
The breathing, stretching, and relaxation exercises, taught in a yoga class are
very beneficial. It is highly effective, not expensive to learn, and can be
practiced by anyone, anywhere, anytime.
Stretching exercises are merely variations of simple yoga positions.
“Your YOGA” techniques should be tailored to your needs and enjoyment. In a
nutshell yoga consists of “ASANAS” (physical postures) “PRANAYAM” (breath
control); “KRIYAS” (cleaning techniques), MUDRAS and MEDITATION (for mind
control). YOGA addresses mental and physical problems, while integrating body,
mind, and the spirit. “MEDITATION” gives one mental rest. It is amazing what
one “feels” just sitting still, with the eyes closed, and the mind thinking of
nothing - “BLANK”. One feels caught up in an alien, silent, x-zone, with practice,
this regular forced mental “blackout”, gives one a real positive, satisfying,
charged up feeling. Your mind actually takes rest.
Summary:
Apart from
yoga, meditation and social services, to choose from there are other aids,
which can be considered to help combat mental stress. Fengshui, Hypnotherapy,
Laughter therapy, Massages, Music therapy, Naturopathy, Prayer, Reiki, Shiatsu,
Unani and Water therapy, to name a few.
So the bottom
line, to this vital milestone of, “Managing your stress in style”, needs the
“strength” of your mind, your will power, coupled with your “Humility”, to
“FORGIVE”, and to shun the ego factor. This is indeed a very practical formula
of stylish stress management.
4th MILESTONE – ENJOYABLE EXERCISE
Most of us
think, we don’t have enough time to exercise. What a distorted paradigm! We
don’t have time not to. I am talking about 3 - 6 hours a week, or a minimum of
30 minutes a day. Even every other day
if need be. This hardly seems an inordinate amount of time, considering the tremendous
benefits of the impact on the other 162-165 hours of the week. Regular,
monitored exercise, irrespective of the type of exercise involved, goes a long
way in guiding us to Age Gracefully. It is generally accepted that 30 minutes a
day, of exercise, which must cause you to break out in a light perspiration, is
vital. For example, taking a walk for 30 minutes at a leisurely pace is not
exercise. It is more like going for a “stroll in the park”. But the same walk,
done briskly, causing you to sweat lightly is the actually exercise. Exercises
include walking, swimming, jogging, cycling, cross country skiing, aerobic
dancing etc. This helps weight loss, lowers blood cholesterol levels, increase
energy levels, increases the general feeling of well being, and longevity, and
what’s more delightful is that its inexpensive.
Then there is
this popular time tested, time weary excuse. “I am so busy”, “I am always
travelling,” “I always work odd hours”, and so the excuses pile up. Back to the
time tested “ANTIDOTE”, “When there is a will there is a way”. All that is
needed by those busy executives are a little foresighted planning.
It causes
better oxygenation in the lungs. Deep breathing exercises help specifically.
Exercise also improves Digestion and Bowel function. Improves sleep at night. Finally
the most important benefit of exercise is on the nervous system and the psyche.
The current
concept is that a 5-10 km walk would do more good to an unhappy but healthy
adult than all the medicines and tonics in the world.
Summary
Thus Exercise,
30 minutes a day investment, a self investment at that, is the surest way of
attaining your goal of Aging Gracefully.
5th MILESTONE - ANNUAL MEDICAL ANNIVERSARY WITH YOURSELF
This may
appear the last, but is the most important mile stone of all. We all have
birthday and Wedding Anniversaries, in life, which we generally celebrate with
happiness and gaiety, every year. Have we ever stopped to realize, that those
auspicious, treasured days can be further extended year after year, with a
better environmental quality of life “. All we have to do is to add one more
anniversary to our life, to celebrate, perhaps, the best of all, more so that
it is this event, which the other anniversaries yearly existences depend upon.
It is the day you choose to do your yearly ANNUAL MEDICAL CHECK UP. Stitch in
time saving nine” - applies here. Both ways we cant loose. If our readings are
normal, we are happy, that we have total control of ourselves. If we get
abnormal readings, then we are also happy that we have spotted the problem and
will rectify it at the earliest. Invest in yourself, and for yourself, every
year. You just can’t go wrong.
Conclusion: Keeping a commitment or a promise to oneself is a major
deposit into the “Emotional Bank Account”. Breaking a promise is a major
withdrawal. When we make withdrawals we need to apologize sincerely. Our
security does not lie only in our jobs, but lies in our power to think, learn,
create, and most of all “ADAPT’.
THE
DIFFERENCE BETWEEN A STATE OF POSITIVE HEALTH AND A STATE OF MERE EXISTANCE MAY
MEAN THE DIFFERENCE BETWEEN LIFE AND DEATH.
LIFE IS A
GAME - PLAY IT
LIFE IS A
CHALLENGE - MEET IT
LIFE IS LOVE
- ENJOY IT
LIFE IS A
DREAM - REALISE IT
“WHAT MATTERS IS NOT TO ADD
YEARS TO YOUR LIFE,
BUT TO ADD LIFE TO YOUR YEARS”