Happy birthday

 Both my Murraya paniculata blooming profusely today as if they know it's my birthday.

善待暮年的自己

北京著名女作家杨绛於2016 年 5月高齡105 歲過世. 下面是她在103 歲時的一段鼓勵：

【善待暮年】

花開花謝，潮起潮落，不經意間我們正走向人生的暮年。

從呱呱墜地到兩鬢染霜，歲月的行囊裡装滿了酸甜苦辣。接下來，在夕陽的路上能走多遠，取决於我們的體魄和心態。

在曾經的歲月裡，每個人都會有大小不一的光環，但這光環已是“過去式”。當光環退去，誰都是柴米油鹽，誰都是一介布衣。

“我們曾如此渴望命運的波瀾，到最後才發現：人生最曼妙的風景，竟是内心的淡定與從容。

我們曾如此期望外界的認可，到最後才知道，世界是自己的，與他人毫無關係。”

今天，我們生活的國度裡，銀髮浪潮席卷而來，老年人的比例越來越高，年輕人的負擔越来越重。老年朋友們，何不錯開尖峰時間出行，给公共交通緩解壓力，與年輕人相互理解、相互關懷、相互尊重，何樂而不為？

不要满懷焦灼期待子女常回家看看。子女們有各自的生活和事業，他們像永不停歇的陀螺一樣，上有老下有小，“老”是“夕陽”，“小”是“朝陽”。“朝陽”總比“夕陽”更令人關注和憧憬，這是動物繁衍生息的法則，是規律，誰也不能違背。記住，年輕人永遠比老年人忙。

人生，夫妻也好，母女父子也罷，不管是怎樣的水乳交融、心心相繫，每個人都是生命的獨立個體，因此，我們要學會在孤獨的時候给自己安慰，在寂寞的時候给自己温暖。

老要有老的風骨，老要有老的優雅，正如春華秋實，四季輪迴，各有風采。

暮年是美好生活的開始，是一種從容、恬闊、悠哉遊哉的状態。願我們保持一顆寧静的心，少些期盼、多些寬容，寵辱不驚、去h 留無礙，微笑向前，善待暮年的自己。

I just love this piece by a Chinese author who wrote it when she was 103.  She passed away in May 2016 when she was 105.   Generally she is advising us to grow old gracefully and to be good to ourselves.

Elder abuse awareness

I learnt something new today.  Apparently 15 June is UN's World Elder Abuse Awareness Day. And, research has shown that abuse of the elderly is on the rise, be it physical, social, emotional or financial abuse. Research also showed that older women over the age of 80 are most at risk and their own children are likely to be the perpetrators!

The advice given to the elderly is prevention and early intervention.  Anyone who thinks he could be at risk are advised to take the following measures:

• Appoint an independent attorney for financial matters
• Get independent advice
• Keep the will up-to-date
• Make loans legally binding
• If one moves in with family members or they move in with you, formally agree on your living arrangements, preferably in a documented  form. 

Something to ponder on!


Mmm...Who's abusing who? He..he..

 

As I get older....

Trying to understand myself and the changes in my body which had become more obvious day by day, I did some reading and jotted down  some pertinent points ....

 

Most internal functions  decline with aging. Even though most functions remain adequate, the decline in function means that older people are less able to handle various stresses, including strenuous physical activity, extreme temperature changes in the environment, and disorders. This decline also means that older people are more likely to experience side effects from drugs.  Some organs are more likely to malfunction under stress than others. These organs include the heart and blood vessels, the urinary organs (such as the kidneys), and the brain.

Bones tend to become less dense. Thus, bones become weaker and more likely to break.  Certain bones are weakened more than others. Those most affected include the end of the thighbone (femur) at the hip, the ends of the arm bones (radius and ulna) at the wrist, and the bones of the spine (vertebrae).

 

Muscles cannot contract as quickly because more fast-contracting (fast-twitch) muscle fibers are lost than slow-contracting (slow-twitch) muscle fibers. Regular exercise to strengthen muscles (resistance training) can partially overcome or significantly delay loss of muscle mass and strength

 

By age 75, the percentage of body fat typically doubles compared with what it was during young adulthood. Too much body fat can increase the risk of health problems, such as diabetes. The distribution of fat also changes, changing the shape of the torso. A healthy diet and regular exercise can help older people minimize increases in body fat.

 

The heart and blood vessels become stiffer. The heart fills with blood more slowly. The stiffer arteries are less able to expand when more blood is pumped through them. Thus, blood pressure tends to increase.

 

In the large intestine, materials move through a little more slowly. In some people, this slowing contributes to constipation.

(Source: older-people )
 

No  one can avoid the changes that come with aging.  I suppose I just have to practice healthy eating, exercise and keep a positive attitude. 

 

 

 

 

ELDERS CAN REDUCE DEATH RISKS WITH HALF HOURS OF DAILY EXERCISES

A recent study developed by the Norwegian School of Sports Sciences in Oslo shows that elders can reduce death risks with half hours of daily exercises. The findings of the research were published in the British Journal of Sports Medicine at the beginning of the month.

Medical researchers have been paying recent attention to the way in which daily physical exercises can improve the health condition of individuals who have long exceeded the middle age threshold. Recent studies that were carried out prove that elders can significantly reduce death risks by exercising 30 minutes per day six times a week.

Source: Elders-daily-exercises

Qigong class for the elderly under the U3A Program in UPM Malaysia

 

How Old Is Old Age?

I just came across an article entitled  How old is old age?

I reproduce here some  of the readers' interesting comments to the article.

"It’s all a matter of how people take care of themselves and how much they continue to be engaged in living".

"Consider yourself old when you accept senior citizen discounts, eat dinner by six o’clock, doze off in the presence of others, have a personal relationship with a pharmacist, deal with bladder control, prostate or cataract issues, and the hair in your ears and nose is growing faster than the hair on your head."

"I am almost 72, but could pass for 55. I am still a natural brunette, and play golf/and/or tennis daily,. I’m fairly competitive in both. Joined a downhill ski racing team when I retired at 55, and raced 5 years , till I moved to FL. I honestly feel healthier and happier now than when I was 40! I think getting out and doing something active daily helps a lot! Also learning new things, keeping socially active, doing volunteer work, challenging your brain– (sudoku anyone?), etc. A positive attitude helps a lot, too!"

"I believe that old age should be defined by how a person is feeling, not by the age. If a person takes care of their body and continues to be active and alive they could be well into their 90s before they are feeling their actual age."

"Why worry about age if we can kick the bucket at any moment?
Just live your life and stop worrying about age!"

How old is old age?What do you think?

103 years old sprinter!

Closing in on his 104th birthday, Hidekichi Miyazaki, a twinkle-toed Japanese sprinter has thrown down the challenge to the world's fastest man Usain Bolt, telling him: "let's rumble!"

Hidekichi Miyazaki -- who holds the 100 metres world record for centenarians at 29.83 seconds and is dubbed 'Golden Bolt' after the Jamaican flyer -- plans to wait another five years for his dream race and was happy to reveal his secret weapon: his daughter's tangerine jam.

Read more at:
www.japantoday.com
Japan's golden bolt 103 years old !

Exercise is an antidote to aging !

 Get active. It's one of the best things you can do for yourself.

“Exercise is an antidote to aging," says Barry A. Franklin, PhD. He is director of cardiac rehabilitation and exercise labs at Beaumont Hospital in Royal Oak, Mich.

A well-rounded routine, as part of a healthy lifestyle, may help you avoid things like falls, heart disease, and osteoporosis. In fact, experts say, many of the conditions people think are due to getting older have more to do with not moving enough.

At any age, these are the types of exercise you want to get:

• Aerobic: good for your heart and lungs
• Strength training: good for your muscles and bones
• Flexibility and balance: helps prevent falls

Don't avoid exercise because you're afraid of getting hurt or think it's too late to start. It's a good idea to talk to your doctor for their advice before starting a new exercise program.

If you have a condition like heart disease, osteoporosis, or arthritis, you may need to tweak your exercise routine a little to meet your needs, but it’s worth it.

Source: Healthy-aging / fitness-for-long-term

You’re only as old as you feel !

Research from Purdue University discovers the maxim, “you’re only as old as you feel” is an accurate statement, especially for older adults.

Although chronological age matters, the perception of how you feel “has far-reaching implications for the process of aging,” said Markus H. Schafer, a doctoral student who led the study. This study’s results mirror previous research done on aging, including that of Ellen Langer.

“If you feel old beyond your own chronological years you are probably going to experience a lot of the downsides that we associate with aging.  “But if you are older and maintain a sense of being younger, then that gives you an edge in maintaining a lot of the abilities you prize.”

Source:  Age-perception-influences-capabilities

A New Test for Dementia: Walking

“Changes in walking may predate actually observable cognitive changes in people who are on their way to developing dementia,” said Molly Wagster, chief of the National Institute on Aging’s behavioral and systems neuroscience branch. Experts said the studies could lead to developing a relatively simple tool that doctors could use to forecast, if not diagnose, possible Alzheimer’s disease

For decades, people thought slower walking was just part of getting old, but research shows some changes in gait signify problems that go beyond normal aging.

Source: A New Test fro Dementia: Walking

Slight changes in the way a person walks, like slowing down or developing a variable stride, could be early signs of Alzheimer’s disease.

Source: What-does-your-walking-speed-say-about-your-alzheimers-risk

Watch her salsa!

Just watch this 80 year-old. What an inspiration to us seniors!

"I felt trapped, scared, used and frustrated", testified Mickey Rooney

 Many seniors around the world are being abused: harmed in some substantial way often by people who are directly responsible for their care.

At her son's request, an older woman sold her property, gave her son the profits, and moved into a 'granny annex' attached to his house. After a year though, the son said they could no longer afford the house and moved to a smaller one with no space for his mother, so she ended up living in their dining room. Eight months later, the son said the house was too crowded and contacted social services to discuss putting her into a residential home.

The woman contacted the Citizens Advice Bureau for advice. As a result, a solicitor wrote to the son about the situation. The son then agreed to give his mother a lump sum which meant that she was able to move out of his home and into sheltered housing.

In another case, a carer was hired to provide 24-hour care for an older man. A concerned neighbour called on the man and found him thin and dirty and without any food in the house. He told the neighbour that the carer had a full-time job elsewhere. Social services was contacted and a full adult protection investigation was undertaken

Read more: http://www.dailymail.co.uk/news/article-375581/Elder-abuse-case-

Self-neglect, which occurs when the elderly fail to follow medical advice or otherwise care of themselves, is a leader in  elder abuse. Financial abuse, when younger family members misuse the elderly person's assets, follows closely.

And abuse has consequences that reach beyond an assault on the quality of life of the elderly: Studies suggest that older people who have been abused tend to die earlier than those who have not been, even in the absence of chronic or life-threatening illness, according to the American Psychological Association.

Even Mickey Rooney, now 94, was a victim of alleged elder abuse.  "I felt trapped, scared, used and frustrated," testified Rooney, who also said he and his (ninth) wife Jan were made to go hungry, he had medicine withheld from him and that his Oscar was even sold off. "But above all, when a man feels helpless, it's terrible," said the screen legend.  Read more at "I felt trapped, scared, used and frustrated," testified Rooney

Exercise for those over 65

The bottom line for those over 65 is:

• If you're not doing any activity, try to take up at least one. Not being active is a large part of why our health deteriorates after 65.
• Walking is great exercise, but if it's your only activity, think about another more complex activity, such as dance or tai chi, that will help protect your balance, coordination, concentration and attention as well as being good for your heart.
• Activities such as yoga (or just stretching exercises) can build flexibility (to help with everyday activities like cleaning and getting dressed), and weight training can build muscle strength (necessary for most everyday activities, even getting in and out of a chair).
• If you haven't been active for a while, you might need to start with less than 30 minutes a day and build up from there.

Source: http://www.abc.net.au/health/thepulse/stories/2012/09/06/3584457.htm

It isn't bad at all

 

In many ways I had been enjoying getting older. It isn’t terribly bad that I do not have to drive more than 80 km to Putrajaya every morning at 6.30am to work. It isn’t terribly bad that I get to watch online Chinese dramas for hours instead of looking at office files for hours. And, definitely it isn’t bad at all that I get to meet my old friends every now then just to chat over ‘nothings” instead of meeting unfamiliar faces ever so often to discuss about so very “big” official matters.  

Young yesterday, old today!

I like to call myself middle-aged but I know it isn’t true. I know which band the Statistics Department would put me into.  Then there are the various body parts that don’t work like they used to. Obviously all these had not happened overnight, although it seems that way, young yesterday, old today! It’s not that I am worrying about the fact that I am getting older, but I do worry when a day should come when I would need help getting around.  I was comforted when I read an article which said that “getting older doesn’t have to mean disability, it doesn’t have to mean disease." Experts say that older adults can take action, even well into their 60s and 70s, to reduce the risk of developing chronic disease and avoid injury

Geriatricians said that one step to take is to exercise. “I have known patients who have started exercising in their 70s and reaped great benefits from it," said Carmel B. Dyer, a geriatrician and director of the Division of Geriatric and Palliative Medicine at the University of Texas Medical School at Houston.   She said exercise helps control the weight, lower blood pressure, and strengthen muscles, which in turn make one less likely to fall. And more muscle mass helps the elderly to metabolize drugs more like a young person, which means the drugs will be cleared from the body more effectively.  Physical activity has also been linked to a decreased risk of dementia.

371,900 people aged over 66 in the UK suffered abuse!

371,900 people aged over 66 in the UK suffered abuse! The figures were compiled by the House of Commons library by extrapolating from a survey of 2,000 people who live in their own homes first carried out in 2007 by researchers at the National Centre for Social Research and King's College London. They found that the majority of abusers, 53%, were living in the respondent's house at the time of the abuse. Of those, 65% of perpetrators were recorded as having committed physical, psychological or sexual abuse!

The abuse figures are all the more alarming because they exclude care home residents and people suffering from dementia who live in the community.

Source: elderly abuse

Aerobic Exercise May Help Reduce Risk for Dementia





Rita Hayworth, American actress

A Study by Dr. Ahlskog showed that any aerobic physical activity that raises the heart rate and increases the body's need for oxygen may reduce the risk for dementia.   Dr. Ahlskog noted that the amount of exercise needed to derive brain benefits has not been clearly defined. However, he said, "exercise sufficient to elevate the heart rate to about 60% of maximum, and done for about 150 minutes a week [divided], would be a good starting recommendation.

Dr Ahlskog said that "Regular aerobic exercise of any type" should be encouraged.


Ronald Reagan 40th President of the USA

He said it is important to note that not all exercise requires good legs and balance. "Gyms have a variety of exercise machines used in the sitting position, whereas swimming also is an excellent aerobic exercise."  "Not to be forgotten," he added, "are the routine things that we sometimes defer to others," such as raking leaves, shoveling snow, and cutting the grass with a nonsitting mower.


Charlton Heston, American actor

Please read full article here: http://www.medscape.org/viewarticle/750277

Pictures in this entry are of some of the famous people who had dementia.


Peter Falk, American Actor

Charles Bronson, American actor

Glen Campbell, American country music singer

Margaret Thatcher, PM of the UK 1979-1990

To Retire Well, Invest In Making Friends

How many friends you have, not how much money you have, predicts how happy you're likely to be right after you retire. That's one of the findings from a University of Michigan study suggesting that as baby boomers age, they should probably pay as much attention to their social lives as their financial portfolios.

The study, conducted by a University of Michigan graduate student Alicia Tarnowski and psychologist Toni Antonucci, a senior researcher at the University's Institute for Social Research (ISR), provides evidence that post-retirement changes in life satisfaction are common. It also finds that the size of a recently retired person's social support network, not the size of that person's wallet or state of physical health, is the strongest influence on whether life satisfaction changes for better or worse.

Source: http://www.eurekalert.org

The "Octobers," "Novembers," and "Decembers

Normally Gerontologists differentiate between the stages of aging by classifying the elderly into "early old age," "advanced old age," or "young-old," and "old-young."

I recently read a refreshing article that talked about classifying older adults based on their degree of physical and mental fitness, rather than strictly on their chronological age. The article defined three groups of older adults, i.e. "Octobers," "Novembers," and "Decembers."

"Octobers" are starting to experience some physical or mental changes but otherwise are in good shape and are socially active. They may be retired, partially retired, or do volunteer work, but they are still vitally involved in society.

"Novembers" have more physical or cognitive restrictions and may prefer to stay in familiar surroundings more often than Octobers, but Novembers are still fairly active. They may need help occasionally to do chores around the house, but for the most part they are able to live independently.

"Decembers" are physically frail, have limited mobility, impaired sensory and motor functions, and may have some cognitive deficits. They can live independently if someone checks on them regularly, perhaps helping with food preparation, light housekeeping or some hygiene functions. Due to their physical and/or mental fraility, Decembers stay close to their homes and familiar surroundings and do not venture far on their own. Because of their limited mobility, Decembers have the highest risk of social isolation.

For those of you who are interested you can read the article at here http://www.everydayergonomics.org/agingergonomics/seasonsofaging.php

I wish I can remain an "October" for a long time!

Aging gracefully?

Aging can be scarry.  Now, every morning when I get out of bed, I will gingerly step on the floor to check whether my knees or legs hurt. This had become a habit for me because last year I used to experience a pain in my left leg quite frequently, although not everyday.  Thankfully, for about half a year now, my legs and knees are okay.  The next scarry thing is of course looking at my own reflection in the mirror early in the morning.  With the wrinkles, baggy eyes, crepey eyelids, turkey neck and double chin I can no longer avoid the inevitable!  The old-as-time idea of "aging gracefully" can no longer apply to me in the looks department!

Lately I had begun to examine what "aging gracefully" would really mean to me. For me, it's about having my family, having good health, good friends, new experiences and new challenges.  Everyday that I wake up healthy is a gift that I should never take for granted.  I am focussing on staying actively engaged and physically active (just joined a women's only gym). I should continue to be engaged in the world around me, learning new things and having new experiences. I should be at peace with myself and should have the grace to accept whatever comes my way with an open heart.  While I do not like my wrinkles and turkey neck and all, I know I should not be obssessed with them.

I (second from left) with my sister (third from left) and her friends at my niece's wedding last May

I (standing fifth from left) with my friends at Ethelyn's (sitting first from left) 80th birthday last year.