May 11, 2008 11:25 pm US/Central
How We Age: Helping Our Bodies Feel Younger
(WCCO)
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By our 60s, genetics and lifestyle are taking their toll.
CBS
For ages people have been searching for the fountain of youth. And while that might not exist, there are some secrets to feeling younger.
While the skin deep wisdom to stay out of the sun and use sunscreen is a good start, it's also important to be aware of the natural changes on your inside at 30, 40, 50 and beyond.
Our seasons of life begin like a burst of spring with new growth, energy and strength.
"Well from zero to 30 you're on the upswing," said University of Minnesota Medical School aging expert Dr. Jim Pacala.
As children and young adults we are vitalized by clean arteries and expanding muscle on a growing skeleton.
For men, young adulthood really is the physical peak because by age 30 the male hormone testosterone begins its long freefall, dropping up to 2 percent a year. Also at 30, a man's muscle mass starts to melt away at the rate of 1 percent a year.
Women should also be concerned about maintaining muscle. The longer we ignore muscle strength, the harder we have to work to rebuild it.
"On average, between the ages of 30 and 80 or so you lose about a third of your muscle mass if you don't do anything to maintain it," said Pacala.
University of Minnesota Physiologist and muscle researcher Vince Barnett said muscle springs to life when we challenge it.
"No matter what age you are, if you start an exercise program, especially resistance exercises, you can rebuild your muscle mass and improve your quality of life because you can do the activities that you've done all your life," said Barnett.
Weight bearing exercise also triggers an increase in bone density. While both men and women lose up to 1 percent of bone mass each year after age 50. The concern is critically important for women facing osteoporosis brought on by menopause.
"You can lose as much as 3 to 5 percent of your bone per year," said Pacala.
By our 60s, genetics and lifestyle are taking their toll.
• Worn joints may be arthritic.
• Eyesight and hearing issues become more obvious.
• Fat settles more easily to our waists and hips.
And hopefully you have been taking good care of your heart because three out of four people in their 60s and 70s have cardiovascular disease.
But hang on, because you can always hit the rewind button.
Pacala said at any point along your path a few changes in three areas make a world of difference.
• Nutrition needs to be low fat with more veggies, fruits and whole grains.
• Execise should include regular cardio-aerobic work for a stronger heart.
• Weight bearing-resistance exercise for muscles and bones.
• And keep your mind socially engaged with family, friends, clubs or work.
In other words, take control of how you age.
"It's not a done deal. As you know there are 90 and 95 year olds out there who don't have anything wrong with them," said Pacala.
He said the
number one thing to do for all your bodily systems: Don't smoke. It hurts your lungs, heart, arteries, bone density, cancer risk and sex life. It can also age your skin and makes you look older.
A few WCCO-TV personalities posed to show what happens when we age, and what to remember to take care of. To see some examples, click on the links below.
Our Bodies: 30s (Heather Brown)Our Bodies: 40s (Angela Davis)Our Bodies: 50s (Mark Rosen)Our Bodies: 60s (Don Shelby)
(© MMIX, CBS Broadcasting Inc. All Rights Reserved.)
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