发布时间： 2016年10月14日
『摄取足够的营养并增加体育锻炼对于老年人保持健康尤为重要。』
Positively ageing
快快乐乐、健健康康地老去
By Rose Carr
April 9, 2011 | from New Zealand Listener
We’re living longer, which sounds good, but given1 age is a risk factor for so many chronic2 diseases, can we positively influence the way we age3? And how old is too old to do that?
It’s often said we should choose our parents wisely, but studies with identical4 twins suggest our genes may not be the source of most chronic disease. Cardiovascular diseases5, chronic respiratory6 diseases share common risk factors we can change, namely an unhealthy diet, lack of physical activity and, of course, tobacco use.
The National Institutes of Health in the US estimates that nearly 80% of cancers are diagnosed7 after the age of 55. A man’s risk of invasive8 cancer at age 70 is 27 times higher than it was at age 39 and, for a woman, it’s 13 times. Despite this, the American Institute for Cancer Research recently launched9 a campaign called “It’s never too late to lower your cancer risk”. Aimed at Americans over the age of 50, it was responding to research that found many people didn’t understand they could protect themselves, or even prevent cancers through lifestyle changes. Its focus is a more plant-based diet and regular physical activity.
Risk factors for chronic diseases are modifiable10 at all stages of life. As we age, we need less energy in diets but the recommendations for nutrients are more. This means a nutrient-rich diet becomes even more important. However, many people, including older people, don’t get five serves11 of vegetables and fruit each day, which could be considered a minimum. While just one more serving of vegetables and fruit a day could lower risk of coronary12 heart disease by around 5-8%, and reduce risk for various cancers by up to 5% in the over 65s. The numbers may seem small, but the effects are greater if we start younger.
Recommended daily intakes (RDIs)1 for specific nutrients not only suggest levels to prevent deficiency2 but, for nutrients such as antioxidants3, dietary fibre4 and omega-3 fats, intake guidance is also given to minimise the risk of chronic disease. Scientists love to isolate the individual constituents5 of foods to see what they do to lab rats, but it seems the combined effects of whole foods offer the most benefit. Good amounts of vegetables, fruits, legumes, whole grains and fatty fish in our diets will ensure we reach these targets.
A body mass index (BMI)6 between 25-29.9kg/m2, although classified as overweight by the World Health Organisation, may pose increased mortality7 risk for younger folk, but for people over 65 a little extra weight is not a bad thing, as they’re more susceptible8 to weight loss as a result of illness and can also take longer to regain weight than younger people.
However, people in their fifties with a BMI of 30 or more would do well to trim down9 now: not only is obesity strongly linked with various diseases, it can also affect physical abilities even more as we age.
The great thing about exercise is that it doesn’t take long to feel the benefits and those outward signs would likely be backed up10 by clinical11 measures of improved health. Although the long-term benefits are well-known, a number of studies have highlighted12 short-term metabolic13 benefits of exercise. In one study a dozen older sedentary14 people with impaired15 glucose16 tolerance17 undertook aerobic exercise for one hour each day for seven days.
Rather than killing them, this improved their insulin18 resistance. This demonstrates one benefit of exercise, not that an hour each day is what’s needed. Getting off the couch is what we should do now.
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