TEN TIPS FOR LIVING LONGER…
There are 10 inexpensive steps all New Zealanders can take to live a longer and healthier life.
QUIT SMOKING Anti-smoking campaigns can be largely credited for reducing the level of smoking from about 60 percent of adults in the 1960s to 20 percent now. But even with that greatly reduced rate, smoking continues to be the major behavioural cause of illness and death in New Zealand. Nicotine is highly addictive and for many people trying to quit on their own is simply too difficult. Of particular concern to health planners is the incidence of smoking in young people, particularly Polynesians. Programmes aimed at this target area are running in schools and other agencies now.
MAINTAIN A HEALTHY WEIGHT Human nature dictates that if you like certain types of foods and have eaten them for 20 years, there?s little chance you?ll suddenly be able to cut them out of your diet entirely. The key is moderation: everything in moderation including dieting and exercise, reduce your intake of saturated fat and eat more fruit, vegetables and legumes. Weight reduction won?t happen overnight but it will happen. A recent study at the Karolinska Institute in Stockholm (the home of the Nobel Prize) has found that avoiding obesity in middle age is related to a lower risk of Alzheimer's disease or other dementia. Obesity, high cholesterol and high blood pressure each doubles the risk of developing a form of dementia later in life. A Harvard study shows that women in their 60s who habitually ate cruciferous vegetables (broccoli, cabbage, cauliflower, brussels sprouts) showed less decline in memory in their 70s than other women; although men were not included in the study, this finding probably applies to them as well.
EXERCISE The heart consists mostly of muscle, and like any other muscle it needs to be exercised to remain in peak condition. A brisk 30 minute walk greatly improves cardiovascular heath. Four days a week is the recommended minimum, more often if you can. People trying to lose weight may need to exercise more often. A routine that combines some cardiovascular activity such as walking, cycling or swimming with some strength exercises such as yoga, pilates or weight training often yield the best results. If you don?t have hours to spare, try to increase your level of incidental exercise by taking the stairs instead of the lift, walk around the office to talk to colleagues instead of using the phone or email, park the car some distance from your destination so that your trip involves some exercise as well as the sedentary drive.
DRINK IN MODERATION Unlike smoking, alcohol offers health benefits, in moderation. One or two glasses of wine a day may help prevent heart and other diseases. However, excessive alcohol has been linked to liver disease, kidney failure, cancer, stroke, neurological damage, violence and driving fatalities. Moderation is the key.
DEVELOP A SUPPORT NETWORK Do everything you can to develop a good relationship with family and friends. Research has proven that individuals with a strong support network cope better with the inevitable hardships that happen in life. Sadness, fear and anger are just as much a part of life as happiness. A good support network can reduce stress, help us move on and prevent us from feeling overwhelmed and helpless in times of grief. Try to make time for your family and friends and become involved in community activities.
IMMUNISATION AND VACCINATIONS Most children are fully vaccinated against infectious diseases which in the past resulted in a high mortality rate. However, some children miss out and there will be a resurgence of avoidable diseases, many of them fatal, unless children are immunised. Adults should also be vaccinated against tetanus and possibly against hepatitis A and B, especially for frequent travellers. Adults with chronic ill health and older people should also consider an influenza vaccination every year; they are available free of charge from your GP.
SUN PROTECTION New Zealand has the highest incidence of skin cancer in the world, jointly with Australia. Sunburn is not the only cause spending a lot of time in the sun, year after year, greatly increases the risk of skin cancer.
SCREENING Early detection increases your chance of surviving many forms of disease, especially cancer. Regular checks include: pap smears, breast checks, prostate cancer tests, bowel cancer tests, blood pressure, cholesterol checks and blood-glucose level. Any changes to freckles or moles on your skin should also be checked. All adults should consult their GP re appropriate health checks.
MENTAL FITNESS New Zealanders are living longer. One of the consequences of that is an increase in the incidence of the neurodegenerative disease, such as Parkinson's disease and Alzheimer's disease. In the future, we may have a nation of older, physically healthy New Zealanders who suffer dementia. While there are some medications that slow the progression of Alzheimer?s disease, there is no cure yet. Several studies have revealed that older adults who regularly participate in cognitively stimulating activities appear to have a lower risk of developing Alzheimer's. So put down the calculator and use your brain to make calculations, switch off the television and play card or board games instead. Learn a new skill, revise that rusty school day French, take up the piano, join a choir ? the list of possibilities is endless.
MEDICAL RESEARCH Most of the advances in human health have been the result of research: finding out what causes disease and then how to prevent it or treat it. Before 1922 people suffering from diabetes died; in that year a young Canadian researcher discovered insulin. Fleming discovered penicillin in 1928 and the Australian Florey developed its antibacterial properties in 1939. These and other researchers were supported by grants from philanthropic bodies, most of which received their funds from public donations. The last step individuals can take to improve their health and that of their community is to support the organization which best meets their interests. If you want to improve the outlook for people with neurological disorders, then support neurological research.
The Neurological Foundation is New Zealand's specialist neurological research organization.
