Keys to Successful Aging

Dr. Phil Maffetone

Virtually all mammals on earth have a lifespan six times their skeletal maturity. If we apply this animal model to humans, who reach skeletal maturity at about age 20, one should expect to live, on average, to age 120. In fact, scientists have isolated the genetic blueprints that allow us to live into our hundreds. Following our understanding of gene expression, it may simply be that most individuals don’t allow that particular gene to keep them alive because diet, exercise, stress and other factor impair the genetic process.

In our society, the average human animal barely reaches four times his or her skeletal maturity. According to the U.S. Census Bureau, only about 23 out of each 100,000 people reach birthday number 100. But with modern technology, natural hygiene, and the awareness of chemicals that speed the aging process, there will soon be hundreds of thousands of people in the United States over the age of 100. The Bureau estimates that by 2050 there will be between 265,000 and possibly four million centenarians.

Will you be one of them? And if so, will you welcome it, considering what your quality of life might be? While there is a genetic aspect to how long you will live, there also are many lifestyle factors that may be even more important. How well you care for yourself from the earliest age has a significant impact on both the length and quality of your life.

Unfortunately, most people don’t think they’ll live that long, and many actually hope they won’t. Others, however, welcome the challenge and excitement of seeing a fifth-generation descendant graduate from some futuristic high school, perhaps home-schooled by a certain wise old great-great-great-grandparent.

But who wants to attend this celebration in a wheelchair, unaware of where you are, what the name of the descendant is, or who his or her parents are? If you do happen to live to 100—or 120 years young—you want to be fully functional. Throughout my web site, and in my books, I have offered information and insight to help you improve and maintain health and fitness, to achieve optimal human performance and to avoid or postpone disease. It’s no coincidence that all of these concepts also apply to successful and healthy aging.

The term “successful “ or “healthy” aging is not a catchy phrase or new program. It’s a real concept with practical applications for people of all ages. Scientists note three common paths for people as they age. “Successful aging” results in a higher quality of life. “Usual aging” would be considered “average.” Finally, “diseased aging” results in low quality of life and slow death. Average is unacceptable, and diseased is no way to live or to die. The better you age, the higher your quality of life, the more productive you are throughout life, and the less likely you will die a slow, lingering death.

The younger you are, physiologically, the more you can do to control how well you age. The older you are, the more you want to control aging. Regardless of your age now, your current actions can have significant impact on the way you age.

On Ethics and Dignity, and Taking Charge

In 2003, Frederick Fenech, Director of the United Nations International Institute on Ageing, wrote in the journal Clinical Medicine that “persons over the age of 80 are the fastest growing age group in developed societies; this is the group where physical frailty and diminished mental capacity are common, rendering them most vulnerable to abuse and where ethical dilemmas related to death and dying are frequent. This decline in functional capacity may lead to inability to take responsible decisions. This might require another person to act as proxy with all the attendant moral responsibility. The most critical cases of proxy decision-making arise when withdrawal of life support is being contemplated. The overriding principle is for the proxy decision-maker to show the maximum possible respect for the known or likely wishes of the patient. The formulation of so-called living wills may be of great help in the exercise of proxy decision-making.”

Chances are, you’ve been making these tough decisions for a long time. In particular, you make the important ones, often after gathering information from others who may have certain levels of expertise on a particular subject. You want to continue that process through your life to include the issues surrounding your death and even how your body will be treated. And, even plan for the possibility that you’ll be unable to make decisions for a time before you pass.

Everyone won’t have an optimal death, where a person passes away during sleep. But you can plan for one by enjoying a healthy and fit life, and make sure you leave instructions for your children or caretakers should you be unable to function like you want. It’s important to create a legal document that takes effect if you are not able to effectively communicate your wishes directly. Otherwise, you may have no control over important decisions that may be required. This includes the use of life-support remedies to keep you from dying, or strong medications for severe pain. It’s nice to think your loved ones and doctors will know what you want, and follow them, but this does not always happen. This is where a legal document is important.

A document that I’m referring to is beyond a living will. It addresses more than the medical and legal issues but covers how you will be cared for should you be unable to communicate your wants and desires—from the foods you’re given, the place you live, other comforts, any spiritual issues, and memorial matters are all addressed.

Consider addressing these important issues now, on paper, and update them as necessary. Make them available to those closest to you, especially children, healthcare professionals, a legal representative, and perhaps other caregivers.

These documents should be in original and copied formats, signed and witnessed.
It’s important to include the people you trust the most. And, the laws of each state vary, so be sure your directions abide by these laws. Over time, you may want to make changes to your document. When this happens, be sure to make a new document the same way, and replace those that others have with the latest version, and destroy all out-of-date copies.

Seven Factors For Healthy Aging

In my years of practice and research I have identified several key factors that can have a direct and powerful impact on how successfully you age. As you read this list you’ll notice it’s a review of many concepts that I have put forth throughout my career.

1. Brain nutrients and brain stimulation.
2. Anti-inflammatory foods
3. Antioxidant foods
4. Blood-sugar control (and avoiding refined carbohydrates and sugars).
5. Eating protein foods.
6. Physical activity to get aerobically fit.
7. Mental and emotional health—controlling stress.

Successful aging also includes the issues involving a person’s need to love, have fun, to socialize, and feel good about life. While volumes have been written about this subject, my contention is that when people take the necessary steps to better health, they feel better mentally and emotionally, and tend to socialize and enjoy life more, which leads to better overall mental health.

Lynn Peters Adler, a former lawyer who founded and runs the National Centenarian Awareness Project, has been working with centenarians for 25 years, and sees certain similarities among them, including:
- A positive but realistic attitude.
- A love of life.
- A sense of humor.
- Spirituality.
- Courage.
- A remarkable ability to accept the losses that come with age but not be stopped by them.

You can influence aging as much as you can influence disease prevention and most other factors associated with fitness and health. It’s less about the information — there’s enough in this book to keep you busy for some time — and more about another important factor: taking action. The first step in this whole process is entirely in your hands — you decide to increase your fitness and health, or, often through inaction, decide not to pursue fitness and health. Yet it’s my hope that you follow through on the affirmative. It’s never too late to make important lifestyle and dietary changes. And once that decision is made, you will happily discover that you have only just begun the exciting journey through the rest of your life.

ADDITIONAL READING
In Fitness and In Health

A Note on Aging
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