["Open Mike" is the often off-topic Editorial Page of TOP. It appears on Wednesdays, with the possible exception of when it doesn't.]
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Are you getting older? Not all of us are. The young are not getting older—they're just continuing to be young. I didn't start getting older, for instance, until I reached my 50s. Before then, from in here, I was just me. Aging was something that was going to come along later.
All people are different in terms of what they're most in touch with. Some people are most in touch with their bodies; some with their minds. Some people are very in touch with their emotions. A lucky few have arrived at a "value system" that serves as a filter through which they evaluate and view the world and events within it—I know one person who views the world through the filter of radical left-wing politics; another through Freudian psychoanalysis; another through aesthetics, fashion, and style (this, like all value systems, can lead to distortions—once, when she was young, this friend casually waved off the matter of Nazism's atrocities on the way to waxing eloquently and at length about how cool, and how sexy—yep—their uniforms were); others through a variety of passionate hobbies or pastimes or pursuits, like Jay Leno with cars. It's one of the attractions of photography for me that it's only a funnel: different people can be wholly passionate about it yet put it to the service of radically different interests. Recently I've had the good fortune to meet several old-order Mennonites whose value system is that of their community and their churches, and I have to say they are among the happiest, most well-adjusted humans I have met. There is a great deal to be said for belonging to a tribe. Some people are most in touch with their spiritual side, whatever that means to them. Others might be most in touch with their relationships and friendships.
I'm not very in touch with my body. Somewhat out of touch, I'd have to admit, with my emotions. Literally out of touch with friends, since I don't call them or see them enough!
I'm mostly in touch with my mind. And I've been utterly fascinated watching it...well, decline.
Should I not admit that? Or not write about it? I know this is an unpleasant, even tragic subject, but really, why not hold it up to the light and look at it? We all get old if we're lucky, so why not take an interest in what's happening to us as it happens? Noting the emergence of little glitches in things like my typing, my gait, and my speech, and the declining of my mental powers, was what most clearly alerted me to the fact that I was aging.
I think we reach a stage, in middle age, when we naturally start paying attention to our health. It's like we haven't seen it coming. As if it surprises us. We're like, "Whoa, this is going to happen to me?!? [Expletive deleted]. I'd better stop smoking and start going to the gym."
This may simply be a standard, common reaction to the aging process. Evolution protects us by "programming" certain outlooks at different ages: when we're young we think we're invincible, and young people accept certain risks to their safety in order to experiment, or to have sexual experiences, or for purposes of lekking...just as if they're programmed to do so. Similarly, people at some indeterminate middle age often have what I call the "uh-oh" response: it starts to dawn on us that, in David Letterman's words, "this train only goes one way," and that we had better wake up and take care of ourselves if we want to...well, last.
I live right next to a road in a recreational area—it's open to cars, but in the Summer, cars are greatly outnumbered by cyclists, women pushing strollers, joggers, walkers, dog-walkers, even people on skateboards and Segways. I think of this "uh-oh" idea every time I see a roly-poly fiftysomething striding purposefully past—especially the ones who have outfitted themselves for exercise with special clothes and shoes (and sometimes, if they are female, unflattering tights), and are doing that hilarious hand-up pumping action with their arms. I see that as merely a signifier—they're walking, but what the signifiers signify is, "I'm not just walking, I'm exercising!" (Dammit Gumby.) Doubtless they will treat themselves to an extra cupcake because they burned off so many calories, or so they think, out on their brisk constitutional.
Those folks do make me smile, but I'm not mocking. I walk too. And they're trying. Big points for that.
Here are three basic things you can do for yourself as you reach the "uh-oh" phase of life: You can exercise, improve your diet, and improve your sleep.
Exercise
Taking that first item first, there's new research showing that working with weights is excellent exercise for aging bodies. There's a nice article about that called "The Best Exercise for Aging Muscles" in the NYT that reports some fascinating recent findings. (Good luck with that one, Self! I said to myself.)
Diet
The second, diet, is something I've been working on for a long time, with decidedly mixed results on account of I have average to below average self-discipline and poorish impulse control, along with quasi-addictive behaviors around sugar (common among still-recovering alcoholics such as moi). But on that head I'd like to recommend a plainspoken little book called 4Leaf Guide to Vibrant Health by Kerry Graff M.D. and J. Morris Hicks. Regarding the "Whole Food Plant Based" (WFPB) eating plan the book espouses, it's very interesting to me that the "V-word" diets (vegetarian and vegan) are essentially centered around an ethical stance towards animals first and foremost...embodied in the late Linda McCartney's idea, "don't eat anything with a face." But you can be a vegan and eat mostly junk food. Rather than focusing on what not to eat, WFPB tells you what to eat: roots, bulbs, stems, leaves, flowers, fruits, mushrooms, nuts and seeds, legumes, whole grains, and spices*. I'm personally convinced that anyone not used to eating that way should try it for six weeks. Assuming you are able to pay close enough attention to how your body feels, it will be highly educational.
A small book about the size of a guidebook, the 4Leaf Guide is a very short, succinct tour of the many issues surrounding eating plans today, and does indeed guide you through that confusing maze. The difference 4Leaf brings to the table is that it assumes you'll want to bring WFPB into your eating plans to whatever degree is right for you; hence 1Leaf, 2Leaf, 3Leaf, or 4Leaf. There's no all-or-nothing about it. There's also a short but effective online questionnaire that evaluates the healthfulness of your current diet.
(Disclaimer: I've been dating Dr. Graff, and she's a friend. However, Kerry donates 100% of her proceeds from the book to charity, so she doesn't stand to benefit monetarily from my endorsement.)
Sleep
The third one, sleep, is something that has interested me since I took a course at Dartmouth called "Sleeping and Dreaming" from the late Dr. Peter Hauri of what is now called the Dartmouth-Hitchcock Sleep Disorders Center. Dr. Hauri, who was Swiss, later became the Director of the Sleep Disorders Center at the Mayo Clinic in Minnesota. On this heading I'd like to highly recommend Chapter 8, "Rhythms," of the book The Hungry Brain by Stephan J. Guyenet Ph.D. The book, which is about recent developments in obesity research from a neuroscience perspective, was recommended to me by the venerated and oracular Oren Grad, curator of Not-So-Stately Grad Manor View Camera Museum and Graveyard, who himself has 17 advanced degrees and speaks 14 unrelated languages and I am only exaggerating slightly. Oren works as a medical policy analyst, an incomplete description of his job, which takes 6.4 minutes to explain even briefly and again I am only exaggerating slightly. :-)
Anyhoo, the chapter in The Hungry Brain about sleep is eye-opening...er, eye-closing. The book as a whole is written for laypeople, but I would have to say it would be best for people of considerable scientific literacy, which does not exactly include myself. In case you don't want to read it, here are a few things the author recommends for improving sleep:
• Stay in bed long enough—that is, reserve enough time for sleep. Note that this varies between individuals: average sleep need is eight hours, but the range of normal sleep need can be anything from four to 16 hours and anything in between. But if you're like most Americans, it's probably 1–2 hours more than the time you reserve for sleep now.
• Set times (or "windows") for going to bed and waking up, and try not to deviate from that schedule.
• Use the bedroom for sleeping and sex and nothing else; remove distractions such as TVs, pictures, fish tanks, clocks, and mirrors.
• Make the bedroom as dark as possible at night and as quiet as you can.
• Starting two hours before your bedtime, lower the lights in your house as much as possible, and don't expose yourself to anything upsetting such as the news. Don't watch any kind of television or video or sit at the computer.
• For an hour or two before bed, don't expose yourself to blue or full-spectrum light. You can do this by using "warm" (2700K) light bulbs in your house—or, for the truly propeller-beanied** among ye, you can get yourself a pair of these and wear them for a while before bed:
They're Uvex blue light blocking glasses. Especially useful if you must work at the computer before bed. (Which you shouldn't do, but which I do. I haven't gotten a pair of these glasses yet though.)
• Expose yourself to blue light as soon as you get up in the morning. You can do this with a SAD (seasonal affective disorder) therapeutic light such as this model by Verilux, but a more effective means is to just go outside for five or ten minutes after you get dressed every morning. (I do this because I take the dogs out first thing. May be one of the reasons why I'm sleeping better lately than I ever have in my life.) There's lots of blue light in daylight. It will help you wake up and re-synchronize your body's circadian clocks.
• Don't nap.
• Don't eat in the two or three hours before bedtime.
There are all sorts of good reasons to get a good night's sleep, and, by extension, to work to reset your body's clock mechanisms. All those reasons are beyond the scope of this already-too-long post, but I will mention a couple of fascinating things from The Hungry Brain: habitual lack of sleep correlates surprisingly well with obesity. (It also increases your risk of injury or death in an automobile: driving while sleepy is almost exactly as predictive of accidents as driving while drunk.) Not only that, but eating during or within your sleep period is an exceptionally bad idea. One study fed a control group of rats in the middle of their waking hours, and a test group in the middle of their sleeping hours. The group fed during sleeping hours became obese, and the group fed during waking hours stayed at a sleek, healthy weight, even though both groups were fed exactly the same amount of calories. This suggests that food intake might be metabolized differently by the body when ingested during the hours of the night.
That's enough typing for me on these topics! This got a little out of hand. As someone*** said, sorry for writing so long, but I didn't have enough time today to write it short.
Mike
ADDENDUM: The day after I wrote this post, I had a dream in which my hair got grayer and grayer over about a 24-hour period, and I ended up looking like Nelson Pass. Think aging was on my mind, maybe?
*Here are a few examples of what those things mean: roots (potatoes, carrots), bulbs (onions, garlic), stems (asparagus, celery), leaves (lettuce, spinach, and other salad greens), flowers (broccoli, artichoke), fruits (berries, citrus, tomatoes), mushrooms (white, shiitake), nuts (walnuts, pecans), seeds (pumpkin seeds, hemp hulls), legumes (beans, peas, lentils), whole grains (rolled oats, brown rice), and spices (nutmeg, turmeric, oregano).
**Not to say tinfoil-helmeted
***Usually attributed to Mark Twain, but then, as someone else said, a lot of things are. To paraphrase Yogi Berra, Mark Twain never even said half the things he said.
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(To see all the comments, click on the "Comments" link below.)
Featured Comments from:
Ken James: "Hi Mike. This subject is standing squarely right in front of me this very minute. My jaw dropped when I saw that you had posted on the subject. In April of this year I got up one morning and I was 42 or so. This morning when I got up I was clearly around 75. Like you I am mostly in touch with my mind and as you also totally utterly fascinated watching this change. Yes you should write about it, absolutely. I will read eagerly. I am enthralled by the subject. I have had several things happen to me the last bunch of months which has totally shifted my perspective. I am really 70. I do pretty good with all three points you bring up. I have been a vegetarian most of my life, but never eat junk food, except for pizza and that once a month, only. Cheese has always been a no. The most interesting thing is the change in outlook on life, and looking at the perspective that time gives one. I will look for your friend's book. Over the years I have enjoyed following your adventures in eating and diet. I find this subject also very interesting."
bryan willman: "I'm actually getting younger. Partly because in my younger years various health issues made me 'old,' and those are better managed now —> younger. Partly because my life circumstance allows much more time for exercise, proper sleep, and so forth —> younger."
Don: "This is excellent: Why We Sleep: Unlocking the Power of Sleep and Dreams. A really good read by a sleep researcher. Most memorable for me was the idea that we should set an alarm clock not to wake us up, but to tell us it's time to go to bed. Also, from another source: 10, 3, 2, 1. 10 hours before sleep no caffeine. 3 hours before no food. 2 hours before no work. 1 hour before no screen."
Steve Jacob: "Hi Mike, very apposite in my case as we are of a similar age and decrepitude.
"Ten years ago, I was overweight, had high BP and cholesterol, and was prediabetic. My weight is now normal, BP 120/70, blood sugar normal, cholesterol 3.1. Drug intervention at my age is almost standard, but I am on the minimum dose in each case. Most of it is precautionary.
"I lost 28 lbs. by simply avoiding sugars and simple carbs, as well as fatty foods and alcohol. I also eat small amounts as needed, rather than full meals. I eat probably about 6–7 times a day, but small quantities, which reduces my appetite. I feel ‘full’ after a tuna salad, which is great.
"I don't have anything in the fridge that's bad for me, so there is no temptation. I have a very standard shopping list of healthy foods, which also means I have one less boring chore to think about. I have far more interesting things to do, and life is too short.
"Similarly, I do much more exercise, but never for its own sake. I find the idea of it mind-numbing, so I do it for some other motive, not to feel virtuous. I find reasons that are entirely practical, or fun, and which integrate it into my useful activities. I call it stealthercise.
"I live in an area of London full of rivers and canals, so there are many winding scenic routes between my home and most places I frequent. Instead of using a car or bus, I walk. It's tough in bad weather, but in good weather, I take a camera.
"I also like wandering around London. It's a huge area (around 500 square miles) and there are wiggly routes around all of it that throw up interesting discoveries. It keeps me engaged, I meet people, find great little galleries and museums, and interesting images. If I end up miles from home, there is always a bus or a tube to get home on. It's not exercise, it's exploring.
"However, the one thing you didn't mention, and which seldom gets serious attention, is mind exercise. A few years ago, I started doing cryptic crosswords, something I was never good at. Gradually I started to 'get it' and now I can sit down and polish off the Guardian daily in about 30 minutes. It was hard, but that’s the point. I am now trying the Times.
"It also contributes to my stealthercise, because my favourite coffee shop is three miles away. I walk there, pick up the paper en-route, spend a happy half hour stretching the brain over a skinny latte, then walk home via the scenic route, carrying my groceries in a backpack.
"Six-mile round trip by the river means I hardly notice the fact that I walk around 30 miles a week, briskly. It also means I can buy groceries from several sources and markets, instead of just drudging round the supermarket and being tempted by all the unhealthy
"About three years ago, I also started writing a technical book. It was a subject I knew something about, but if you want to find out how little you really know, just try writing a book about it (or running a course about it). It put me back in the zone I was in at college - trying to understand something, and then trying to find a way to explain it—which is another challenge in itself.
"I found that my mental abilities improved markedly as part of the process. This took some time, and so did the book, but the difference after a year was astonishing. I looked back and realised how dumb I had become. It was quite scary.
"One of the problems as we age is that we become habitual thinkers, avoid challenging what we think we know, and get very defensive about it. We actively stop creating new neural pathways and rely on habitual thinking that was forged and fixed in our thirties. Creating new ones helps us cope with change, like digital cameras and editing software, and change habits that are no longer appropriate—like partying, eating burgers, and getting drunk....
"Neural pathways, like muscle tissue, need to be constantly renewed, and it has to be something challenging. The trick is to make sure there is also a real objective that matters to us, not a dull virtuous one that is an evil necessity.
"Exercise or dieting for its own sake, or simple vanity, becomes a chore to be secretly and subconsciously subverted. 'I ran six mikes today so I deserve a pizza' is the reason why there are so many fat joggers around. A little self-knowledge is a dangerous thing, and far too many self-help books are written by charlatans.
"I find getting obsessed about things other than myself is a lot healthier."