The Gift Of Aging − by Dr. Elizabeth Eckstrom & Marcy Houle

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This is, as you may gather from the title, a book about getting the most out of growing older, and doing it well.

Not all of it is positive though; some of it really is about avoiding, mitigating, or coping with the negatives that tend to come with aging.

The book is full of many (38) small self-contained chapters, so it’s well-suited to reading bit-by-bit, if so inclined. Essentially, it’s a collection of essays by the two authors, arranged into categories:

  1. Caring for your mind
  2. Caring for your body
  3. Caring for yourself and your family
  4. Caring for your soul

The first two sections are mostly self-explanatory; the third is largely about estate-planning of various kinds. The fourth is highly subjective, and/but not particularly religious, by the way. It’s largely an add-on to the “caring for your mind” mental health section, but now more specifically dealing with heavy topics such as the emotional side of mortality (as opposed to the previous section’s practical considerations of same), loss, and grief.

The style is the very low end of pop-science; facts (probably true ones; nothing seemed very contentious objectively) are stated with no sources, and there is no medical jargon that’s anything more complicated than you might find on a leaflet in a doctor’s waiting room.

Bottom line: this is a very opinion-filled book, so it’s worth reading with that in mind (i.e. their opinions may differ wildly from yours in some cases), but it’s largely informed opinions, so worth at least considering even in those cases. If nothing else, this book is certainly thought-provoking.

Click here to check out The Gift Of Aging, and enjoy the gift of aging!

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  • Managing Your Mortality

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    When Planning Is a Matter of Life and Death

    Barring medical marvels as yet unrevealed, we are all going to die. We try to keep ourselves and our loved ones in good health, but it’s important to be prepared for the eventuality of death.

    While this is not a cheerful topic, considering these things in advance can help us manage a very difficult thing, when the time comes.

    We’ve put this under “Psychology Sunday” as it pertains to processing our own mortality, and managing our own experiences and the subsequent grief that our death may invoke in our loved ones.

    We’ll also be looking at some of the medical considerations around end-of-life care, though.

    Organizational considerations

    It’s generally considered good to make preparations in advance. Write (or update) a Will, tie up any loose ends, decide on funerary preferences, perhaps even make arrangements with pre-funding. Life insurance, something difficult to get at a good rate towards the likely end of one’s life, is better sorted out sooner rather than later, too.

    Beyond bureaucracy

    What’s important to you, to have done before you die? It could be a bucket list, or it could just be to finish writing that book. It could be to heal a family rift, or to tell someone how you feel.

    It could be more general, less concrete: perhaps to spend more time with your family, or to engage more with a spiritual practice that’s important to you.

    Perhaps you want to do what you can to offset the grief of those you’ll leave behind; to make sure there are happy memories, or to make any requests of how they might remember you.

    Lest this latter seem selfish: after a loved one dies, those who are left behind are often given to wonder: what would they have wanted? If you tell them now, they’ll know, and can be comforted and reassured by that.

    This could range from “bright colors at my funeral, please” to “you have my blessing to remarry if you want to” to “I will now tell you the secret recipe for my famous bouillabaisse, for you to pass down in turn”.

    End-of-life care

    Increasingly few people die at home.

    • Sometimes it will be a matter of fighting tooth-and-nail to beat a said-to-be-terminal illness, and thus expiring in hospital after a long battle.
    • Sometimes it will be a matter of gradually winding down in a nursing home, receiving medical support to the end.
    • Sometimes, on the other hand, people will prefer to return home, and do so.

    Whatever your preferences, planning for them in advance is sensible—especially as money may be a factor later.

    Not to go too much back to bureaucracy, but you might also want to consider a Living Will, to be enacted in the case that cognitive decline means you cannot advocate for yourself later.

    Laws vary from place to place, so you’ll want to discuss this with a lawyer, but to give an idea of the kinds of things to consider:

    National Institute on Aging: Preparing A Living Will

    Palliative care

    Palliative care is a subcategory of end-of-life care, and is what occurs when no further attempts are made to extend life, and instead, the only remaining goal is to reduce suffering.

    In the case of some diseases including cancer, this may mean coming off treatments that have unpleasant side-effects, and retaining—or commencing—pain-relief treatments that may, as a side-effect, shorten life.

    Euthanasia

    Legality of euthanasia varies from place to place, and in some times and places, palliative care itself has been considered a form of “passive euthanasia”, that is to say, not taking an active step to end life, but abstaining from a treatment that prolongs it.

    Clearer forms of passive euthanasia include stopping taking a medication without which one categorically will die, or turning off a life support machine.

    Active euthanasia, taking a positive action to end life, is legal in some places and the means varies, but an overdose of barbiturates is an example; one goes to sleep and does not wake up.

    It’s not the only method, though; options include benzodiazepines, and opioids, amongst others:

    Efficacy and safety of drugs used for assisted dying

    Unspoken euthanasia

    An important thing to be aware of (whatever your views on euthanasia) is the principle of double-effect… And how it comes to play in palliative care more often than most people think.

    Say a person is dying of cancer. They opt for palliative care; they desist in any further cancer treatments, and take medication for the pain. Morphine is common. Morphine also shortens life.

    It’s common for such a patient to have a degree of control over their own medication, however, after a certain point, they will no longer be in sufficient condition to do so.

    After this point, it is very common for caregivers (be they medical professionals or family members) to give more morphine—for the purpose of reducing suffering, of course, not to kill them.

    In practical terms, this often means that the patient will die quite promptly afterwards. This is one of the reasons why, after sometimes a long-drawn-out period of “this person is dying”, healthcare workers can be very accurate about “it’s going to be in the next couple of days”.

    The take-away from this section is: if you would like for this to not happen to you or your loved one, you need to be aware of this practice in advance, because while it’s not the kind of thing that tends to make its way into written hospital/hospice policies, it is very widespread and normalized in the industry on a human level.

    Further reading: Goods, causes and intentions: problems with applying the doctrine of double effect to palliative sedation

    One last thing…

    Planning around our own mortality is never a task that seems pressing, until it’s too late. We recommend doing it anyway, without putting it off, because we can never know what’s around the corner.

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  • An Underrated Tool Against Alzheimer’s

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    Dementia in general, and Alzheimer’s in particular, affects a lot of people, and probably even more than the stats show, because some (estimated to be: about half) will go undiagnosed and thus unreported:

    Alzheimer’s: The Bad News And The Good

    At 10almonds, we often talk about brain health, whether from a nutrition standpoint or other lifestyle factors. For nutrition, by the way, check out:

    Brain Food? The Eyes Have It!

    Today we’ll be looking at some new science for an underrated tool:

    Bilingualism as protective factor

    It’s well-known that bilingualism offers brain benefits, but most people would be hard-pressed to name what, specifically, those brain benefits are.

    As doctors Kristina Coulter and Natalie Phillips found in a recent study, one of the measurable benefits may be a defense against generalized (i.e. not necessarily language-related) memory loss Alzheimer’s disease.

    Specifically,

    ❝We used surface-based morphometry methods to measure cortical thickness and volume of language-related and AD-related brain regions. We did not observe evidence of brain reserve in language-related regions.

    However, reduced hippocampal volume was observed for monolingual, but not bilingual, older adults with AD. Thus, bilingualism is hypothesized to contribute to reserve in the form of brain maintenance in the context of AD.❞

    Read in full: Bilinguals show evidence of brain maintenance in Alzheimer’s disease

    This is important, because while language is processed in various parts of the brain beyond the scope of this article, the hippocampi* are where memory is stored.

    *usually mentioned in the singular as “hippocampus”, but you have one on each side, unless some terrible accident or incident befell you.

    What this means in practical terms: these results suggest that being bilingual means we will retain more of our capacity for memory, even if we get Alzheimer’s disease, than people who are monolingual.

    Furthermore, while we’re talking practicality:

    ❝…our subsample may be characterized as mostly late bilinguals (i.e., learning an L2 after age 5), having moderate self-reported L2 ability, and relatively few participants reporting daily L2 use (33 out of 119)❞

    (L2 = second language)

    This is important, because it means you don’t have to have grown up speaking multiple languages, you don’t even have to speak it well, and you don’t have to be using your second language(s) on a daily basis, to enjoy benefits. Merely having them in your head appears to be sufficient to trigger the brain to go “oh, we need to boost and maintain the hippocampal volume”.

    We would hypothesize that using second language(s) regularly and/or speaking second language(s) well offers additional protection, and the data would support this if it weren’t for the fact that the sample sizes for daily and high-level speakers are a bit small to draw conclusions.

    But the important part is: simply knowing another language, including if you literally just learned it later in life, is already protective of hippocampal volume in the context of Alzheimer’s disease.

    Here’s a pop-science article about the study, that goes into it in more detail than we have room to here:

    Bilingualism linked to greater brain resilience in older adults

    Want to learn a new language?

    Here are some options where you can get going right away:

    Duolingo | Babbel | Lernu

    If you are thinking “sounds good, but learning a language is too much work”, then that is why we included that third option there. It’s specifically for one language, and that language is Esperanto, arguably the world’s easiest language and specifically designed to be super quick and easy to get good at. Also, it’s free!

    Do, kial ne lerni novan lingvon rapide kaj facile? 😉

    Want to know more?

    For ways to reduce your overall Alzheimer’s risk according to science, check out:

    Reduce Your Alzheimer’s Risk

    Take care!

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  • Dr. Kim Foster’s Method For Balancing Hormones Naturally

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    Not just sex hormones, but also hormones like cortisol (the stress hormone), and thyroid hormones (for metabolism regulation) too! The body is most of the time self-regulating when it comes to hormones, but there are things that we can do to help our body look after us correctly.

    In short, if we give our body what it needs, it will (usually, barring serious illness!) give us what we need.

    Dr. Foster recommends…

    Foods:

    • Healthy fats (especially avocados and nuts)
    • Lean proteins (especially poultry, fish, and legumes)
    • Fruits & vegetables (especially colorful ones)
    • Probiotics (especially fermented foods like sauerkraut, kimchi, etc)
    • Magnesium-rich foods (especially dark leafy greens, nuts, and yes, dark chocolate)

    Teas:

    • Camomile tea (especially beneficial against cortisol overproduction)
    • Nettle tea (especially beneficial for estrogen production)
    • Peppermint tea (especially beneficial for gut health, thus indirect hormone benefits)

    Stress reduction:

    • Breathing exercises (especially mindfulness exercises)
    • Yoga (especially combining exercise with stretches)
    • Spending time in nature (especially green spaces)

    Dr. Foster explains more about all of these things, along with more illustrative examples, so if you can, do enjoy her video:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to read more about this topic?

    You might like our main feature: What Does “Balance Your Hormones” Even Mean?

    Enjoy!

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Related Posts

  • Gentle Nutrition – by Rachel Hartley, RD, LD
  • Nine Pints – by Rose George

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Rose George is not a scientist, but an investigative journalist. As such, she’s a leave-no-stone-unturned researcher, and that shows here.

    The style throughout is, as one might expect, journalistic. But, she’s unafraid of diving into the science of it, interviewing many medical professionals as part of her work. She also looks to people living with various blood-related conditions, ranging from hemophilia to HIV.

    Speakling of highly-stigmatized yet very manageable conditions, there’s also a fair section devoted to menstruation, menstrual blood, and societies’ responses to such, from shunning to active support.

    We also learn about the industrialization of blood—from blood banks to plasma labs to leech farms. You probably knew leeches are still used as a medical tool in even the most high-tech of hospitals, but you’ll doubtlessly learn a fascinating thing or two from the “insider views” along the way.

    Bottom line: if you’d like to know more about the red stuff in all its marvelous aspects, with neither sensationalization nor sanitization (the topic needs neither!), this is the book for you.

    Click here to check out Nine Pints, and learn more about yours!

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  • Healthy sex drive In Our Fifties

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    Q: What’s a healthy sex drive for someone in their 50s?

    A: If you’re happy with it, it’s healthy! If you’re not, it’s not.

    This means… If you’re not (happy) and thus it’s not (healthy), you have two main options:

    1. Find a way to be happier without changing it (i.e., change your perspective)
    2. Find a way to change your sex drive (presumably: “increase it”, but we don’t like to assume)

    There are hormonal and pharmaceutical remedies that may help (whatever your sex), so do speak with your doctor/pharmacist.

    Additionally, if a boost to sex drive is what’s wanted, then almost anything that is good for your heart will help.

    We wrote about heart health yesterday:

    What Matters Most For Your Heart?

    That was specifically about dietary considerations, so you might also want to check out:

    The Knowledge That Harvard Medical School’s Clinical Instructor Dr. Monique Tello Thinks Everyone Should Have About Heart Health

    Take care!

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  • Reduce Caffeine’s Impact on Kidneys

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝Avid coffee drinker so very interested in the results Also question Is there something that you could take or eat that would prevent the caffeine from stimulating the kidneys? I tried to drink decaf from morning to night not a good result! Thanks❞

    That is a good question! The simple answer is “no” (but keep reading, because all is not lost)

    There’s no way (that we yet know of) to proof the kidneys against the stimulating effect of caffeine. This is especially relevant because part of caffeine’s stimulating effect is noradrenergic, and that “ren” in the middle there? It’s about the kidneys. This is just because the adrenal gland is situated next to them (actually, it’s pretty much sitting on top of them), hence the name, but it does mean that the kidneys are about the hardest thing in the body to have not effected by caffeine.

    However! The effects of caffeine in general can be softened a little with l-theanine (found in tea, or it can be taken as a supplement). It doesn’t stop it from working, but it makes the curve of the effect a little gentler, and so it can reduce some unwanted side effects.

    You can read more about l-theanine here:

    L-Theanine: What’s The Tea?

    Don’t Forget…

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    Learn to Age Gracefully

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