 WEB EXTRA
Be proactive to ensure healthy aging
Health Minute: Q & A
with Dr. Kevin Bishoff Carlson
By 2030, the number of Americans 65 and older will more than
double to 71 million, roughly 20 percent of the U.S. population.
By 2030, the nation's health care spending is projected
to increase by 25 percent unless improving and preserving the
health of older adults is more actively addressed, according
to the Centers for Disease Control.
Dr. Kevin Bishoff Carlson, of Charter Internal Medicine, provides
advice for mature adults to be proactive in their health and
take steps to increase their life expectancy, which can also
reduce health care costs.
Click on topic below or scroll down to read more.
Q: What are the most important factors that will help a person
live a longer life?
A: According to
twin studies, life expectancy is probably about 25 percent
attributable to genetics. That implies that the choices you
makes and exposures you face have very much to do with how
long you lives. In studies of people who live to be 100 years
old, it has been found that the most common factors associated
with a long life are not smoking, not being sedentary, not
being obese, not having high blood pressure and not having
diabetes. Study results have concluded that the more you exercise,
the more likely you are to live past 90. Caloric restriction
is also associated with longevity. Even if a person has a chronic
illness, it doesn't mean
they won't live a long life. Therefore, being proactive
in health, making healthy lifestyle choices and choosing healthy
behaviors can make a lasting impact.
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Q: What are normal signs of aging?
A: Aging affects parts of the body differently. The skin becomes
drier, thinner, less elastic and wrinkled. Hair also thins
and turns gray. The body shortens. Hearing declines. There
is a decline in night and near visual acuity. Muscle mass
and pulmonary function decrease, which impacts exercise tolerance.
Difficulty with word recall and naming can be a normal cognitive
change with aging.
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Q: What are some safe ways mature adults can stay active?
Can people with limited mobility or arthritis be active?
A: Everyone can benefit from some kind of exercise. In fact, studies
have shown that arthritis pain declines significantly with
exercise. In Columbia, many mature adults are very active.
Golf and tennis are lifelong sports. Not everyone can continue
to do a sport, but everyone can do some kind of exercise: gardening,
housework and walking included.
Overuse injuries and poor alignment can be avoided and healed
by moderate, varied daily exercise. People suffering from arthritis
pain can start with aquatic programs, including use of heated
pools. Some can get cardiovascular benefits from riding a bike
or taking a spinning class. Quadriceps strengthening with seated
leg lifts or weight training will reduce strain on knee joints.
Stretching and core strengthening reduces back pain.
The American Heart Association recommends 30 minutes of exercise
daily. I advise patients to do a variety of different exercises,
cross training if you will, to obtain whole body benefits.
This includes cardio, weight or resistance training and stretching.
Different benefits result from each of these kinds of movement.
Focus on the activity and the process, not the result or short-term
goals. Consistency is the key to long-term health benefits.
Please consult your physician before embarking on a new exercise
program.
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Q: Rising health care costs are a concern for many, especially
people on limited incomes. How can mature adults ensure they
get the care they need if cost is a barrier?
A: Eating healthy
foods, getting regular exercise and getting plenty of sleep
are the cheapest ways to stay healthy. Unproven supplements
can be expensive and are no substitute for a nutritious diet.
The old adage applies here: An ounce of prevention is worth
a pound of cure.
Meeting regularly with your physician to eliminate unnecessary
medications or change to generic drugs is also cost effective.
Compare prices at Costco, Target and Walmart, which may be
priced lower than mail order pharmacies. Some old, generic
medicines are actually cheaper to pay for in cash than with
tiered prescription benefits.
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Q: What are some tips for mature adults to stay proactive
in their health?
A: First, get a thorough evaluation from a
physician. It is important to determine any healthy problems
that are present or for which you may be at risk. Most importantly,
be an active partner in your health by making healthy choices
every day. A healthy diet includes a wide variety of fruits
and vegetables, whole grains, at least two servings of fish
per week, lean proteins and plenty of water. Buy foods fresh,
and prepare them without excess salt. Avoid pre-packaged and
processed foods. Be moderate in consumption of caffeine, sweets
and alcohol. Get adequate rest. Get daily exercise. And, of
course, do not smoke.
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Q: What can mature adults do to keep their brains healthy?
A: Research into Alzheimer's disease and other dementias
has revealed tips that all of us can follow to keep our brains
healthy. Cognitive exercises, including reading and crossword
puzzles, are helpful. Staying involved with work, family and
community helps both cognition and mood. Regular exercise improves
cognition and mood and prevents decline. As with all other
facets of health, good, consistent lifestyle choices are the
best way to stay strong mentally.
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Always check with your physician before starting any exercise
regimen or change in diet.
 About Dr. Kevin Bishoff Carlson
Dr. Kevin Bishoff Carlson grew
up in Columbia and graduated from Wilde Lake High School. She
earned a Bachelor of Arts, cum laude, in biology and economics
from Smith College, an MD, cum laude, from Yale University
School of Medicine and completed a residency in internal medicine
at Brigham and Women's Hospital. She earned a fellowship
in geriatrics and gerontology from Harvard Geriatric Fellowship
Program. She is board certified in internal medicine and geriatrics.
She practices at Charter Internal Medicine in Columbia and
is a member of Columbia Association's Medical Advisory
Board.
Have a question for a CA expert?
E-mail your questions to CAmonthly@ColumbiaAssociation.com.
Please include your full name, village of residence, phone
number and e-mail.
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