Lowering the risk of memory loss and weakness

Because it often happens that as we age our bodies slow down and our short-term memory fades, it is often assumed that this is an inevitable consequence of getting older.  How often do we hear "getting old ain't for sissies!", or "my get up and go got up and went", or "I've got CRS".

It turns out that significant losses of muscle strength, reflexes, speed and memory are not necessarily inevitable.

Up to age 50, if you don't use your muscles they just don't get bigger or stronger.  After 50, if you don't use them they get smaller and weaker.  Use it or lose it, pretty much.  On the other hand, we are just as capable of maintaining strength if we keep fit and active.  For example, we have seen that for people who compete in running, swimming or bicycling there is no significant loss of performance times between 30 and 70 years of age.  Sure, no one's talking about mixed martial arts here or competing against teenagers, but it's interesting to see that 70 year olds can compete with 30 year olds on a level playing field.

By the way, that old saw about how women can't develop upper body strength also turns out not to be true.  Nor is it a good idea not to have upper body strength as you age!  Nobody's suggesting women over 50 need to look like professional body builders (unless they happen to be pro body builders), but exercising your arms as well as legs and heart is a good idea.

All too often, I am saddened to see a patient go to the ER due to an accident resulting in an injury such as an ankle fracture.  Broken bones are painful, but generally an ankle fracture is usually treated by splinting or casting, pain medicines and keeping weight off it for a few weeks.  This can be done as an outpatient with follow up with your regular doctor.  However, if your loss of upper body strength or fitness is such that you can't use crutches or a walker then this problem winds up as 3 days in the hospital followed by up to 2 months in a nursing home simply waiting for the injury to fully heal.  I must say, it would be better to keep your arms strong that have to spend 2 months in a nursing home.

It also turns out that the use-it-or-lose-it principle also relates to your brain.  Memory loss happens as we age, but it is not as inevitable as we thought.

First off, Alzheimer's dementia may be a circulation problem involving small blood vessels in the brain.  We see that people who develop this dementia often have risk factors for other circulation or cardiovascular problems such as smoking, high blood pressure, diabetes or high cholesterol.  Also, we see less dementia in people who happen to be on 'statin cholesterol-lowering medicines than in people who don't take them.

In other words, what's good for your heart is also good for your brain.  Don't smoke, and keep your blood pressure, cholesterol, blood sugar and weight under control.

Also, there actually are quite a few folks who live into their 80's who maintain perfectly normal memory and brain function.  When you compare them to folks the same age with memory loss, several patterns emerge.

People who retain their memory into their 80's tend to exercise regularly, stay socially  active and get out of the house regularly. Regularity was key here.  Exercise and social activity did not have to be daily or intense, just regularly occurring.  Similarly, leaving the house a couple of times a week to shop was far better than staying at home for a month at a time.

So, the short story:

You don't have  to get slow, weak and forgetful as you get older.

Use it or lose it!

Don't smoke.  Get your blood pressure, blood sugar and cholesterol checked yearly.

Exercise regularly, get out of the house regularly, and stay socially active with your family, friends and neighbors!