Forever Young ISU Wellness Seminar

Gustov Galue, MD. came to ISU wellness yesterday to speak on topic staying young. Some points made during his talk were that to stay young takes more exercise, eating less, eating right, eating smart, abstaining from alcohol, smoking and obesity are factors that affect how long we can live. Life expectancy has increased to 77 yrs in 2004. As we age and changed nothing differently, over time we would gain 1.5 pounds. Our metabolic rate slows down as we age. Eighty percent of later life adults can expect to have one chronic illness; 50% have 2 chronic illnesses. In 2005, 46 million are uninsured to pay for the increased cost of healthcare (1.7 trillon). Gus recommended taking care of yourself. Married people live longer.

For exercise he recommends gradual increase in the following activity:

Aerobic: 30 minutes of moderately intense exercise 3 x week or 20 min vigorous intensity exercise 3 x week
[Suggestions: 1.5 mi/30 min walk; 5 mi/30 min bicycle; 20 min lap swim; 45 min gardening; 15 min
stairwalking/day; 10,000 steps per day walking.]
Muscle training: both weight bearing and weight training; resistance training; calesthenics
Flexibility: 10 minutes static stretching to maintain ROM
Balance: Static or Dynamic (tilting, balance, platform; Tai Chi or yoga)
Learning: take courses or learn; keep your mind active (crossword a day)
Develop Social Network: women more likely to be depressed; older males more likely to be suicidal

His recommendation included an individualized plan for increasing levels. Ask for initial input from a physical therapist or rehabilitation. An EKG routinely administered is suggested. Establish goals for exercise. Do what you like to do. Do exercise with music. Do exercise with others.

He recommended a diet of 1400 calories per day. Diet needs to be rich in fiber, fruits and vegetables, and 2 meals per week fish and poultry. Diet should limit cheese, yogurt and wine. High calcium (1200 mg daily) and Vit D (800 IU daily)and omega 3 fatty acid. Oatmeal is highly recommended. Gus suggested Vit B12 supplements for symptoms of nerves, leg pain, fatigue and anemia. He noted that a person taking megadoses of Vit A & B is not good.

Physical changes as we age changes muscle to fat. Even the fat redistributes in the body. Keep the calcium up to avoid osteoporosis.