By ALLAN COMEAU, Ph.D. Special to the Palisadian-Post Since time immemorial humankind has had a fascination with everlasting life. While past explorers, such as the historical Ponce de Leon, may have wandered from place to place in search of fountains with mythical properties, researchers and scientists, such as Dr. Gary Small and colleagues at the UCLA Center on Aging, have been working with real people. Some of them are already showing signs of aging and reduced mental acuity, and they are being taken through carefully designed programs for stimulating their brains and bodies to continue to get the most out of their lives. In “The Longevity Bible: Eight Essential Strategies for Keeping Your Mind Sharp and Your Body Strong” (published by Hyperion and available at Village Books on Swarthmore), Small and co-author and spouse Gigi Vorgan provide both the rationale and scientific basis for their program. They follow up with a clear and practical set of instructions for, as the subtitle says, keeping your mind sharp and your body strong. Since this book is so full of important facts and recommendations, I’ll reflect a bit on each of its main chapters. ‘ “Sharpen Your Mind”‘Use and exercise your mind regularly. As Small writes, “Simply doing mental exercises can significantly improve memory skills and, when combined with the other essentials, may extend life expectancy.” Regular mental exercise has been found, in some studies, to reduce the risk of Alzheimer’s disease by nearly one-third, Small reports. ‘ “Keep a Positive Outlook”‘ “Science shows that [this] helps us stay healthy and live longer,” Small reminds readers. He and Vorgan discuss approaches to happiness, self-confidence and spirituality, among related topics, giving valuable reasons for following their advice on these matters. ‘ “Cultivate Healthy and Intimate Relationships”‘Building social networks and connecting with others on an emotional level are essential to good and longer living, the authors emphasize. ‘ “Promote Stress-free Living”‘The effects of stress add directly to the wear and tear of bodies and minds. Small shows how enhancing our lives through mindful awareness and practicing simple stress-reducing exercises can potentially benefit our cardiovascular and emotional health systems. ‘ “Master Your Environment”‘Living comfortably and taking responsibility for the world we have created around ourselves are vital. Many suggestions, such as reducing clutter and reducing information overload, are given to help us take back control over the living and social spaces that, in turn, have so much impact on our overall well-being. “All forms of physical activity,” Small reminds us, “whether it’s walking, cycling, basketball or dancing, appear to prolong healthy living.” In their chapter on body fitness'”Shape Up to Stay Young”‘Small explains the basics of three exercise routines, benefiting our cardiovascular conditioning, balance and flexibility, and overall strength. This is a well-thought-out chapter, giving many useful examples of exercises and specifying s basic program’with illustrations’for beginners. As the saying goes, we are what we eat, and, according to many scientists, including Small, “What we eat directly affects our health and life expectancy by affecting our risk for heart disease, cancer and other age-related illnesses.” Small and Vorgan’s discussion of the benefits of a longevity diet based on antioxidant fruits and vegetables, lean proteins and healthy fats, and whole grains and healthy carbohydrates was an inspiration to me’and I am incorporating many of these ideas into my own diet (though old habits fade slowly). Small’s chapter on modern medicine for feeling and looking younger covers recent and still worthy breakthroughs in treatment and preventive care. Discussions on managing medications as well as their side effects, and tips for keeping bones strong and blood pressure well regulated, are but a few of the useful topics covered. Putting it all together’which is also the title of the final chapter of this extremely helpful book’I can tell you that Small’s science is solid and his clinical experience and reputation are stellar. Once again we are given an opportunity unlike any other’to read and partake of the wisdom of the ages and to put into practice the best that science has yet to offer toward a more mindful, healthy and, perhaps longer, life. ( Allan J. Comeau, Ph.D., is a licensed psychologist on the clinical faculty at UCLA. Write to him at 2001 S. Barrington Ave., Suite 304, Los Angeles, CA 90025. Visit his Web site at www.drcomeau.com. E-mail questions may be directed to yourmindmatters@hotmail.com.)
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