1

Develop a "social portfolio"

A social portolio is like a financial portfolio. You need to (1) diversify your assets (2) have a safety net (3) start early. Your assets are the diverse interests and relationships you develop and draw upon over your lifetime. The safety net is the protection you develop when you cultivate a healthy range of interests that include group and individual activities that require high energy/high mobility as well as low energy/low mobility. The earlier you take these steps the more prepared you'll be for life as you age.

Gene D. Cohen, M.D., Ph.D
Director, Center on Aging, Health & Humanities
George Washington University

2

Remember what your mother and grandmother told you

Don't abuse your body, eat well, and exercise. It's hard work, and people tend to look for easy answers to staying healthy and vigourous. But your efforts will reap considerable benefits. You'll sharply increase your chances of aging gracefully and taking advantage of opportunities to enjoy the later stages of life.

William R. Hazzard, M.D.
Professor of Internal Medicine,
Wake Forest University School of Medicine,
and Senior Adviser, J. Paul Sticht Center on Aging

3

Become a knowledgeable health care consumer

Few health care providers are trained in geriatrics, so don't assume they have all the answers. Consumers need to ask advice, get second opinions, and be advocates for themselves. In addition, they need to demand that geriatrics is included in medical school curriculums. Medical students are trained in acute care hospitals which are not well-equipped for geriatric care. Furthermore, most medical students aren't exposed to nursing homes and other elderly care facilities.

Christine K. Cassel, M.D.
Professor & Chairman,
The Henry L. Schwartz Department of Geriatrics & Adult Development,
The Mount Sinai Medical Center

4

Regard yourself as an active, contributing member of society

Continued social involvement is so important for healthy aging. Certainly, conditions such as arthritis and osteoporosis can pose serious challenges. But people should continue to think positively and find alternatives, if necessary, for remaining active. Everyone should stay as involved as possible in their communities, make healthy lifestyle choices, and pursue self-education about new health findings through their local wellness centers.

T. Franklin Williams, M.D.
Professor of Medicine Emeritus,
University of Rochester, and Scientific Director,
American Federation for Aging Research

5

Don't overeat and, if possible, include aerobic and resistance training in your exercise routine

A low-calorie, high-nutrient diet should be a top priority. Physician approved exercise regimens are also of great importance. Minimize fat accumulation -- especially abdominal fat. Become educated about antioxidants and other nutritional supplements.

Richard Weindruch, Ph.D.
Professor, Department of Medicine,
Section of Geriatrics & Gerontology,
University of Wisconsin

6

What you eat affects how you age

It's never too late to start a proper nutritional program. Eat a reduced fat, high fiber diet. While our need for food energy (calories) declines as we age, our need for many vitamins and minerals increases so it is important to choose fruits, vegetables, and other foods rich in these nutrients but low in fat and simple sugars. Older people often take medications that affect nutrient levels (e.g., diuretics reduce potassium), so ask your physician or pharmacist about the best solution to prevent these nutrient deficiencies. The optimal requirement for some nutrients, e.g., calcium and vitamins B12 and D, are difficult to achieve in usual diets for many elderly so supplementation should be considered.

Jeffrey B. Blumberg, Ph.D., F.A.C.N.
Associate Director and Professor
USDA Human Nutrition
Research Center on Aging,
Tufts University

7

Now's the time to consider "Besdine's Boomers"

Dr. Richard Besdine uses the mnemonic "Besdine's Boomers" to remember these mid-life strategies for healthy aging.

Blood pressure -- get screened at least once a year and treat appropriately if high
Exercise -- keep the mind and body as vigorously active as possible
Smoking -- stop as soon as you can; the benefits accrue immediately
Driving -- have a physician evaluate you for driving risk
Immunizations -- get a flu shot every year and a pneumococcal vaccine once
Nutrition -- proper nutrition is critical, especially for cardiovascular health
Environment -- keep your home environment safe with smoke and carbon monoxide detectors; get rid of toxic substances under the sink
Screen for cancer regularly -- Colon cancer screening as recommended by your physician; skin should be evaluated by a physician once a year; for women a mammogram annually and a pap smear as recommended by your physician

Booze -- avoid excessive alcohol; alcohol and smoking accelerate bone loss
Osteoporosis -- women and men should get a minimum of 1500 mg. calcium a day; one-quarter of all hip fractures in the elderly occur in men
Oral health -- healthy teeth and good dentures are important for proper eating; see your dentist annually
Mobility -- stay as active as possible
Emotional health -- too little attention is paid to stress reduction in old age, when events such as the loss of work and the death of friends and spouses can cause stress and emotional upheaval
Rx drug safety -- beware of taking outdated and conflicting medicines
Social Networks -- important for stress reduction and overall emotional health

Richard W. Besdine, M.D.
Professor of Medicine and Director,
University of Connecticut Center on Aging,
University of Connecticut Health Center