Going Strong at Age 96 - How to Do It By Someone Who Is!

I recently did a interview (podcast) with a long-time family friend, Dorothy Rossi, who is "PowerAging" at age 96. Dorothy lives alone in the same ranch house she has always lived in since she was born in the beautiful Napa Valley three miles away from her house. She, along with her son who lives nearby, run the 24 acre ranch that has chicken (egg business, pear, walnut and prune trees, and vineyards which keeps Dorothy busy from dawn till dusk.

I wanted to interview Dorothy because sometimes the research ideas on health and successful aging that I share get a little "dry!" But just reviewing Dorothy's typical day, and hearing her so clearly say it, is so instructive on how to really live many of the principles I share from the research that I do.

So below is a summary of a typical day. A review of some of "living principles" that she believes in and links to my YouTube overview of her interview, and her actual interview that I did with her recently.

Listening to Dorothy, then realizing she is 96, to me is inspiring and incredibly instructive. It puts any "Anti-Aging" research into perspective. I also included links to two of my favorite short YouTubes (video 1, 2 ) on the Okinawan Centenarians that I show at almost every talk I give. Again, the centenarians (100 year-olds) can say/show in 3 minutes, more about how to live long, healthy functional lives until the day we die than volumes of medical journals...Enjoy!

Real Life "Longevity Tips" – Being Independent, Healthy and Going Strong at Age 96 (29:51)
Kirk’s YouTube overview of his interview with Dorothy Rossi (6:59)

..........

Dorothy works close to 6 hours per day of vigorous physical labor on the ranch.

Dorothy recently "aced" her written drivers license test at the age of 96 and she drives her 1990 Mercedes with confidence to places as far away as an hour and a half to shop!

She feels she does what she wants to do and has no physical limitations. Her health is good. She has hypertension (takes one medication), some reduction in vision, knee arthritis and she she doesn't remember names very well at times but these ailments don't stop her from doing much of anything.

Many of her friends have passed so all her friends now are younger than she is. Visitors come by 2-3 times per week for maybe an hour each to visit.

She goes to mass the majority of Sundays and she pray. She has incredible gratitude for all she has.

She says she just mentally thinks through her stresses. She is sad that her son who helps her on the ranch has Parkinson's disease.

Dorothy's Thoughts for a Happy, Long Life

1. Don't take medication (she doesn't believe in vitamins either).
2. Be happy in your living environment (she loves where she lives and has her family close, though they don't live with her).
3. Lots of physical exercise (not in a gym if you can help it, but outside working).

Dorothy's Daily Schedule:
5:00 a.m. - She awakens before the alarm clock and then does chores, including taking care of her cats and her chickens. She has been doing the egg business 30 plus years. She has a cup of coffee and reads the paper for 30-40 minutes.

8:00 a.m. - She has plain oatmeal, with "8 raisins" and some whole milk.

8:30 am - 12:00 pm Does physical work on the ranch.

12:00 p.m. - Lunch is her biggest meal. Always lots of fresh vegetables (steamed). Likes swiss chard and spinach. Every other she has her meats (chicken, fish, Italian sausage, etc.). The alternating days she has a pasta, polenta, dumpings or gnocchi. She has 4 oz of homemade red wine each day.

1-4:30 p.m. -  She works around the range. Physical work.

5:00 p.m. - Watches the news and has a lighter dinner with salad, vegetable cream soup. Uses water from steaming vegetables for soups. Has tuna fish or egg salad sandwiches. For dessert peanut butter and apple, cottage cheese with fruit.

She reads after dinner.

9:00 p.m. - She is in bed and family and friends know not to call.

Listen and learn from someone who is living what we need to do more of in this country (and the world), to live independently and functionally until the end of our lives, not only to reduce suffering and improve quality of life, but save our health care systems and economies that are being overburden by an unhealthy, over-medicated, health-care consuming, aging population.

Simple lessons learned by example and common sense are many times more valuable than all the "Ivory Tower" research in the world!

Watch these two "Awesome" YouTubes on the Okinawan Centenarians!

Secrets of a Long Life in Okinawa (3:00)
Western Diet: Killer in Okinawa (3:44)

Be and Stay Well,

Kirk

You may call Kirk Hamilton PA-C Monday thru Friday 8-9 a.m. PST at 916-489-4400 for brief medical questions at Health Associates Medical Group. (KwikerMedical.com) To listen to more of Kirk's podcasts go to StayingHealthyToday.com and you can sign up for Kirk's Free Health Letter HERE.

To "Wine or Not To Wine" for Your Brain and Memory?

A series of longitudinal and neuro-imaging studies in the elderly have shown that light to moderate wine consumption is neuro-protective although heavy or abusive alcohol consumption is neuro-toxic. A J-shaped relationship between alcohol consumption, cognitive dysfunction and risk of dementias is also observed for younger and middle aged consumers. There is no data to suggest that long-term light to moderate alcohol consumption aggravates age-related cognitive decline and impairment. An optimal amount of wine for neuro-protection appears to be up to 30 grams of alcohol daily. There are multiple plausible biological mechanisms for wine-derived phenolic compounds which go beyond their antioxidant activity and their ability to reduce oxidative stress.

“Wine consumption, cognitive function and dementias – A relationship?” Nutrition and Aging, 2016;3(2-4):125-137. 51289 Creina S. Stockley, The Australian Wine Research Institute, PO Box 197, Glen Osmond, South Australia 5061, Australia +61 8 83136600 / +61 8 83136601 (FAX)

Kirk’s Comment:  So many ways to answer this question. You many times hear about a 100 year-old who drinks a few high-balls per day and mentally is clear as a bell!...But...One common answer is usually one drink for females and two drinks for males per day is to be considered healthy.  With regards to wine, 10 grams of alcohol, which is said to be a drink, equals about 1/8 of a bottle of wine. So 30 grams, as mentioned above, would be 3/8s of a bottle…almost half! Though that seems like a lot to say you drink almost a half bottle of wine per night, I have many patients/couples who split a bottle of wine nightly, or at least several time per week, after a very hard day at work and/or with the kids, consumed with a late evening big meal.  This is a prescription for weight gain, poor sleep, and “foggy” thinking in the morning. I have seen more dramatic weight loss and “foggy” thinking clear-up when people who nightly consume this amount of wine go alcohol-free for a month, and, I usually try to get them to get rid of all dairy products, wheat products and sugar for that month as well (see YouTube “"Yuppie Alcoholism," Losing Weight and Lowering Your Cholesterol”    / Yuppie Alcoholism....Could This Be You?! ).

Alcohol consumption in the busy and stressful “Western Lifestyle” is different than "local" wine consumed in places like Sardinia or Acciaroli, Italy, or some Greek island where life is slower, people walk, socialize, and eat fresh, whole foods from the ocean or ground.

I believe if you have foggy thinking or memory issues stay off all alcohol for at least a month. See how your mind, weight, sleep and energy go, then have a drink or two daily, but always take breaks. Like every two months take a week or two to be entirely off alcohol so you 1) stay the “boss of it” and 2) you can see clearly what effects it has on your weight, energy, sleep and mentation…

Be and Stay Well,

Kirk

You can call me for "brief" medical questions 8-9 a.m. PST Monday thru Friday
916-489-4400        KwikerMedical.com        StayingHealthyToday.com

"Sign-Up for Kirk's "Healthy Living Tips" Here!

More on Chewing for Memory and Thinking...

Mastication (chewing) helps to maintain cognitive functions in the hippocampus, a central nervous system region vital for spatial memory and learning. There are multiple neural circuits connecting the masticatory organs and the hippocampus. Masticatory dysfunction is associated with the hippocampal morphological impairments and the hippocampus-dependent spatial memory deficits, especially in elderly. Mastication (chewing) is an effective behavior for maintaining the hippocampus-dependent cognitive performance, which deteriorates with aging. Chewing may represent a useful approach in preserving and promoting the hippocampus-dependent cognitive function in older people.

“Chewing Maintains Hippocampus-Dependent Cognitive Function.” Int J Med Sci 2015; 12(6):502-509. 51288 Huayue Chen, MD Department of Anatomy Gifu University Graduate School of Medicine, 1-1 Yanagido, Gifu, 501-1194, Gifu, Japan +81 58 230 6295 / +81 58 230 6298 (FAX) huayue@gifu-u.ac.jp. Dr. Kin-ya Kubo, Seijoh University Graduate School of Health Care Studies, Tokai, 476-8588, Aichi, Japan. Email: kubo@seijoh-u.ac.jp  

Kirk's Comment: Why do I keep talking about mastication (chewing) and memory and thinking (cognition)? It is because it's so simple to do and there may be other reasons why chewing might help our memory besides stimulating the hippocampus, the area in our brain responsible for memory and learning. 1) If we have our teeth then we can chew better which can help us eat a wide variety of foods and digest and absorb our nutrients better. 2) If we have our teeth that suggests better oral health which is a reflection of total body health. 3) If we really chew our foods, that might mean we are relaxing more through our meal time, and not gulping food standing (Me!) that is half chewed up. Which could lead to all sorts of gut problems.

I am sure there are other reasons why chewing is good for health, but maybe the next time you are racing through a meal you can remind yourself if you slow down and chew not only are you eating for the moment, but helping your memory and thinking for a life time!

Be and Stay Well,

Kirk

You can call me for "brief" medical questions 8-9 a.m. PST Monday thru Friday
916-489-4400        KwikerMedical.com        StayingHealthyToday.com

"Sign-Up for Kirk's "Healthy Living Tips" Here!

Partner Dance, Chew Your Food and Eat Your Berries for Brain Health!

Three simple things you can do to help maintain your brain health, memory and thinking. Do Hellenic (Greek) folk dancing (probably any type of touch partner dancing will do), eat berries for their protective polyphenols, and chew your foods (keep your teeth!) to stimulate your hippocampus which helps with memory and thinking. Maybe not "smoothie it" everyday! There is something that goes along with the ability to chew your food that appears to protect brain health.

So for breakfast have those berries on your oatmeal with a cup or two of green tea both very rich in polyphenols. Take some partner, or "touching" dance classes. Or just "hug" your partner to music every night! Keep your teeth in good repair and slow down and chew your food completely for your digestion and your brain health.

“Differences in Cognitive Function Among Hellenic Folk Dancers, Exercisers and Non-exercisers” Journal Of Physical Activity, Nutrition and Rehabilitation, February 10, 2016. 51284    CONCLUSION:  In262 individuals divided into two age categories (young adults: 24-35 years old, seniors> 60 years) who did a) Greek folk dance classes b) non-dance exercise programs or were c) sedentary it was found that senior Greek folk dancers had better cognitive function than exercisers and sedentary participants of the same age. The higher cognitive function of senior folk dancers, as opposed to exercisers and non-exercisers, might be attributed to the complexity of the Hellenic folk dance as a motor task or other characteristics of this dance, such as the circular form and/or the haptic (touch) connection among the participants.

“Medicinal Effect of Nutraceutical Fruits for the Cognition and Brain Health.” Scientifica (Cairo). 2016;2016:3109254. 51285   CONCLUSION: Fruits and fruit juices for the management and prevention of brain conditions like cognitive dysfunction, headaches, stress, anxiety, hypertension, and Alzheimer's and Parkinson's diseases are being researched by scientistsworldwide more frequently. Fruits possess various chemicals such as antioxidants and polyphenols, which reduce and balance the effects of hormones in the brain responsible for brain diseases. Natural remedies generally are cheaper, more accessible, less toxic, and easy to prepare and can positively affect mental health.

“Protective effects of berry polyphenols against age-related cognitive impairment.” Nutrition and Aging, 2016;3(2-4):89-106. 51286  CONCLUSION: Berry polyphenols improve memory and cognition and have a global effect on brain plasticity, partly through their antioxidant activity and/or their effect on neuronal signal transduction and neuroinflammation. Most polyphenols, or their key metabolites, can access the brain in sufficient concentrations. Dietary polyphenols can modulate brain health and function, and strengthen the importance of fruit consumption for a healthy aging brain and the prevention of age-related diseases. Major polyphenolic classes found in berries are flavanols, anthocyanins and stilbenes, and resveratrol.  

“The impact of mastication on cognition: Evidence for intervention and the role of adult
hippocampal neurogenesis,” Nutrition and Aging, 2015(3):115–123 51287 CONCLUSION: Adult hippocampal neurogenesis (AHN) in the dentate gyrus of the hippocampus has been shown to affect mood, cognition, learning ability and memory. Evidence from animal and human studies suggest a causal relationship between masticatory ability and cognitive function. Experimental studies on mice and rats have consistently shown that impairing masticatory function results in physical and behavioral changes. Decreased neural stem cells proliferation in the hippocampus was seen in most of the studies found. Human population studies have shown that tooth loss and masticatory difficulty are positively correlated with having greater odds of cognitive impairment. No causal mechanism has yet been found to explain the effects of mastication on AHN. More research is needed to find out if mastication could be a health intervention to slowdown cognitive decline
in the aging population or delay the onset of diseases such as dementia.  

Be and Stay Well,

Kirk

You can call me for "brief" medical questions 8-9 a.m. PST Monday thru Friday
916-489-4400        KwikerMedical.com        StayingHealthyToday.com

"Sign-Up for Kirk's "Healthy Living Tips" Here!

Simplest Diabetic Prevention Suggestion....Drink Water!

In 138 adults from Southwest and Southeast England increased plain water intake was significantly associated with a reduction in type 2 diabetes risk,  and for every 240-mL cup of water consumed per day, the type 2 diabetes risk score was reduced by 0.72 points. The authors conclude that increasing plain water intake is a simple and cost-effective dietary modification. “Higher plain water intake is associated with lower type 2 diabetes risk: a cross-sectional study in humans.” Nutr Res. 2015 Oct;35(10): 865-72. 51281 Dr. Angeliki Papadaki, Centre for Exercise, Nutrition and Health Sciences, University of Bristol, United Kingdom. angeliki.papadaki@bristol.ac.uk
 

Kirk's Comment: My guess is that increased water consumption reduces diabetic risk in four ways: 1) Since water is 60-65% of our body we need to consume it frequently to allow us to function properly. 2) Water consumption replaces harmful fluid intake that might lead to obesity or effect sugar control such as sweetened and artificially sweetened beverages and high calorie coffee drinks (which are really high calorie desserts!). 3) Water intake dilutes calories from solid food intake that gives us a sense of fullness without the calories (like a bowl of vegetable soup) and 4) Water consumers probably live healthier lifestyles and control their blood sugars and weight better reducing diabetes risk.

Be and Stay Well,

Kirk

You can call me for "brief" medical questions 8-9 a.m. PST Monday thru Friday
916-489-4400        KwikerMedical.com        StayingHealthyToday.com

"Sign-Up for Kirk's "Healthy Living Tips" Here!

Plant-Based Diets Proven to Be Excellent for Diabetes Treatment

This interview I did with Dr. Hana Kahleova, MD, PhD from the Diabetes Centre
Institute for Clinical and Experimental Medicine in Prague, Czech Republic is one of
the best, concise and simplest explanations why a whole food, plant-based diet is an
excellent treatment choice for the prevention and reversal of diabetes, and
cardiovascular disease and obesity.  An unprocessed vegetarian diet is high in fiber,
low glycemic, rich in antioxidants and should be abundant in "greens and beans!"

Start off with one plant-based meal per day! Take my "21 Day Healthy Living
Program for Busy People"  online for FREE which will guide you over a month or two
to eating mainly plant-based foods.

J Am Coll Nutr. 2015 Apr 27:1-11. [Epub ahead of print] 50846 (6/2015)

Kirk's Interview with Dr. Kahleova

Be and Stay Well,

Kirk

You can call me for "brief" medical questions 8-9 a.m. PST Monday thru Friday
916-489-4400        KwikerMedical.com        StayingHealthyToday.com

"Sign-Up for Kirk's "Healthy Living Tips" Here!

Colon Cancer Risk - It's the Processed Carbs! - Not the Whole-Food Carbs!

A high intake of high glycemic index (GI) carbohydrates increases colorectal cancer risk
while a high intake of low GI carbohydrates reduce colorectal cancer risk. High GI
carbohydrates create an excessive increase in blood glucose and insulin. Insulin stimulates
cell proliferation (growth) by direct activation of insulin/insulin-like growth factor (IGF)
receptors, or via inhibition of IGF binding proteins, which may result in increased levels
of bioavailable IGF-1, which plays an important role in the cause of colon cancer.

A high GI diet is low in resistant starch (especially in beans) and resistant starch has
been associated with reduced postprandial insulin levels. Resistant starch is fermented
by the large intestine flora resulting in increased butyrate levels which play an important
role in maintaining intestinal homeostasis (balance) and appear to induce the selective
apoptosis (death) of colon cancer cells.

Click Here for PubMed Abstract - [Int J Cancer. 2015 Jun 15;136(12):2923-31. 50959 (11/2015)]
 
Click Here and read Kirk's Expert Interview with this researcher 

Remember unprocessed carbs are essentially grains cooked and served in a bowl,
beans, lentils, peas and root vegetables and are GOOD for you. Carbs with added oil and sugar (baked goods, chips, etc. ) are processed and generally are not good for you.

Be and Stay Well,

Kirk

You can call me (Kirk) for "brief" medical questions 8-9 a.m. PST Monday thru Friday
916-489-4400    KwikerMedical.com
You can listen to my podcasts and follow my Research at StayingHealthyToday.com 

See the "Expert Interview Archives" of more than 1200 interviews Kirk has done since 1994.

Click here and join Kirk's mailing list and receive his "Healthy Living Tips" at least each week.

Cinnamon Use Helps Prediabetics with Memory

In a recent study and interview I did with Dr. Mark L. Wahlqvist from Taiwan it was found in men and women over the age of 60 from Tapei City (Taiwan) with pre-diabetes (a fasting blood sugar between 100-125) those who used cinnamon in their diet more (1 gram per day as seasoning not as a supplement) had better working memory than those who didn't.  This was independent of the fact that cinnamon can reduce insulin resistance which has been shown to improve memory.

The moral of the story is use cinnamon as a spice freely and keep your blood sugar down (fasting blood sugar < 85 mg/dl and hemoglobin A1C 5.6 or less). Eat an unprocessed, whole food mostly plant based diet and eat beans. They are noted as a longevity food.

Listen to Kirk's Podcast with Dr. Wahlqvist

Watch Kirk's YouTube Overview of Interview

You may also want to listen to Kirk's interviews with Dr. Dale Bredesen, neurologist from UCLA who was the first to show you can reverse early Alzhiemer's Disease and memory loss.

Also listen to his interview with Dr. Martha Moriss who is the co-creator of the MIND Diet shown to help prevent Alzheimer's Disease.

Be and Stay Well,

Kirk

You can call me for "brief" medical questions 8-9 a.m. PST Monday thru Friday
916-489-4400 and to find out about his approach to memory loss and improving mental performannce!       KwikerMedical.com        StayingHealthyToday.com

"Sign-Up for Kirk's "Healthy Living Tips" Here!

Vitamin D Lowers Breast Cancer Risk in Hormone Users

Current vitamin D supplementation was associated with a 26 % decrease in
postmenopausal breast cancer risk in menopausal hormone therapy (MHT)
users, but there was no association in MHT nonusers.
[Am J Clin Nutr. 2015 Oct;102(4):966-73 51051 (12/2015)] PubMed Abstract -
Kirk's Expert Interview -

COMMENT: Vitamin D3 can be taken safely at 5000 IU per day. Measure the vitamin
D3 level after one month. Optimal levels, though debated, range from 40-70 ng/ml. If you
are in California, or another sunny local, it is still easy and common to be vitamin D deficient
(<20 ng/ml) because people avoid the sun and work indoors. I am a believer in daily
non-burn sunlight (avoid the pink!) as a way to optimize vitamin D and hormones
related to sun exposure. In fact, in about 30 minutes at lunchtime I will be doing
my 12 minute yoga in the sun and lay down for 5 minutes a side...AGAIN "no burn"
sunlight is what I'm talking about.

Be and Stay Well,

Kirk

You can call me for "brief" medical questions 8-9 a.m. PST Monday thru Friday
916-489-4400        KwikerMedical.com        StayingHealthyToday.com

"Sign-Up for Kirk's "Healthy Living Tips" Here!

Obsessive Compulsive Disorder Patients Benefit From N-Acetylcysteine (NAC) – An Interview with Jerome Sarris, PhD

Obsessive Compulsive Disorder Patients Benefit From N-Acetylcysteine (NAC) Listen to podcast here)
Kirk’s YouTube Overview of his interview with Dr. Jerome Sarris (2:34)
N-acetylcysteine (NAC) is a sulfur containing compound that when taken orally has shown benefit in treating mood disorders, bipolar depression, schizophrenia, Trichotillomania, gambling and marijuana addiction. In this study 1500 mg twice daily over 16 weeks showed benefit in obsessive compulsive disorder (OCD) with minimal side effects (some with mild GI distress).

NAC may work by an anti-inflammatory, antioxidant effect by enhancing glutathione and also possibly by restoring extracellular glutamate which reduces glutamine from the cell and thereby reduces impulsive glutaminergic activity which reduces OCD impulsivity. The dose should be titrated up over a 2 week period and benefit make take 3-4 months to see.

“N-Acetyl Cysteine (NAC) in the Treatment of Obsessive-Compulsive Disorder: A 16-Week, Double-Blind, Randomised, Placebo-Controlled Study.” CNS Drugs. 2015 Sep;29(9):801-9. 51237 Jerome Sarris, PhD, Department of Psychiatry, The Melbourne Clinic at The University of Melbourne, 2 Salisbury St Richmond, Melbourne, VIC, 3121, Australiajsarris@unimelb.edu.au

Related Podcasts:

Blood Pressure and Homocysteine Lowered by N-Acetylcysteine (NAC)

Cocaine Dependence and the Potential Benefit of N-Acetylcysteine – An Interview with Steven D. LaRowe, PhD

Cocaine Dependence (Addiction) and N-Acetylcysteine (NAC)

Be and Stay Well,

Kirk

You can call me for "brief" medical questions 8-9 a.m. PST Monday thru Friday
916-489-4400        KwikerMedical.com        StayingHealthyToday.com

"Sign-Up for Kirk's "Healthy Living Tips" Here!