june 3, 2015 moving with the cheese rebeccah mercado, ms, ches
TRANSCRIPT
![Page 1: June 3, 2015 MOVING WITH THE CHEESE Rebeccah Mercado, MS, CHES](https://reader036.vdocuments.us/reader036/viewer/2022080902/56649d965503460f94a7ecd5/html5/thumbnails/1.jpg)
June 3, 2015MOVING WITH THE
CHEESE
Rebeccah Mercado, MS, CHES
![Page 2: June 3, 2015 MOVING WITH THE CHEESE Rebeccah Mercado, MS, CHES](https://reader036.vdocuments.us/reader036/viewer/2022080902/56649d965503460f94a7ecd5/html5/thumbnails/2.jpg)
Aging is hard to study – Many factors involved Not sure why we die incrementally
Only have probabilities, certainty is a mirage
Planned obsolescence
Ways to study aging: Extreme human conditions (Everest base camp, Space
Station, Saskatchewan) Longitudinal studies
WE ARE ALL AGING
![Page 3: June 3, 2015 MOVING WITH THE CHEESE Rebeccah Mercado, MS, CHES](https://reader036.vdocuments.us/reader036/viewer/2022080902/56649d965503460f94a7ecd5/html5/thumbnails/3.jpg)
DNA / Genetics A blueprint A starting point
Epigenetics – switching on and off of gene expression Everything that happens to us is potentially life altering
“We think longevity is probably 70 – 75% lifestyle” – Dr. Brooks-Wilson
NATURE OR NURTURE
![Page 4: June 3, 2015 MOVING WITH THE CHEESE Rebeccah Mercado, MS, CHES](https://reader036.vdocuments.us/reader036/viewer/2022080902/56649d965503460f94a7ecd5/html5/thumbnails/4.jpg)
Daily metabolism creates cellular garbage, eventually can’t sweep it all away
Oxidative damage
Stress
Inflammation
Chronic disease
Organ failure or system failure
AGING OR RUSTING
![Page 5: June 3, 2015 MOVING WITH THE CHEESE Rebeccah Mercado, MS, CHES](https://reader036.vdocuments.us/reader036/viewer/2022080902/56649d965503460f94a7ecd5/html5/thumbnails/5.jpg)
Chronic stress is harmful
Increased risk of cardiovascular disease, Impaired immune function High blood pressure Inhibited DNA repair Increased risk of dementia Elevated blood-glucose levels Widespread inflammation
Perceived lack of control = added stress British study of offi ce workers
“The dominant baboon enjoys untroubled sleep” Robert Sapolsky, Stanford Neuroendocrinologist
CHRONIC STRESS
![Page 6: June 3, 2015 MOVING WITH THE CHEESE Rebeccah Mercado, MS, CHES](https://reader036.vdocuments.us/reader036/viewer/2022080902/56649d965503460f94a7ecd5/html5/thumbnails/6.jpg)
Acute stress is good for us Challenge yourself – master something diffi cult
Adversity Theory: “resilience is learned by facing hardship and overcoming it” “mild version” = suffering often leads to growth “extreme version” = we MUST suffer to reach the pinnacle
of human flourishing
Saskatchewan Eff ect
Optimal time (sensitivity) for this type of growth – late teens through early thirties
ACUTE STRESS
![Page 7: June 3, 2015 MOVING WITH THE CHEESE Rebeccah Mercado, MS, CHES](https://reader036.vdocuments.us/reader036/viewer/2022080902/56649d965503460f94a7ecd5/html5/thumbnails/7.jpg)
Chronological age
Biological age – “what you can still do?”
Biological clock Protein cap that seals the end of the chromosomes = telomere Telomeres protect the DNA Every cell division slices off some of the cap Eventually the cell dies = age related disease
Telomere length is set at birth
Life circumstances can change the “burn rate”
WHAT IS YOUR AGE?
![Page 8: June 3, 2015 MOVING WITH THE CHEESE Rebeccah Mercado, MS, CHES](https://reader036.vdocuments.us/reader036/viewer/2022080902/56649d965503460f94a7ecd5/html5/thumbnails/8.jpg)
“All natural blessings are either mental or physical” – Galen
Bodily fi tness & mental fi tness work together – the goal is to bring them “into tune” – Plato
Neuroplasticity Brain can rewire/retrofit Mental rehearsal Mindfulness Meditation
THE BRAIN
![Page 9: June 3, 2015 MOVING WITH THE CHEESE Rebeccah Mercado, MS, CHES](https://reader036.vdocuments.us/reader036/viewer/2022080902/56649d965503460f94a7ecd5/html5/thumbnails/9.jpg)
Sleep Sleep deprivation guts working memory & shortens life Study of 15,000 US nurses (2012) Sleep/stress aids
Diet Nutrients Fatty acids No refined sugars, processed foods, etc.
Hydration
WHAT CAN WE DO?
![Page 10: June 3, 2015 MOVING WITH THE CHEESE Rebeccah Mercado, MS, CHES](https://reader036.vdocuments.us/reader036/viewer/2022080902/56649d965503460f94a7ecd5/html5/thumbnails/10.jpg)
Travel “Enriched” environment Sensory stimulation (taste, smell, sound, customs) Orienteering challenge – navigating a new place, going new
ways
Leaning languages
Exercise Heavy artillery against cognitive decline Sudoku is a shovel vs. exercise – Dr. Vaillant The whole brain blooms “It adds life to your years” Makes every other good habit more potent – “synergy effect”
WHAT CAN WE DO?
![Page 11: June 3, 2015 MOVING WITH THE CHEESE Rebeccah Mercado, MS, CHES](https://reader036.vdocuments.us/reader036/viewer/2022080902/56649d965503460f94a7ecd5/html5/thumbnails/11.jpg)
Grierson, B. (2015). What makes Olga run?: The mystery of the ninety-something track star and what she can teach us about living longer, happier lives . New York, New York: St. Martin's Griffi n.
Levine, J. (2014). Get up!: Why your chair is killing you and what you can do about it . New York, New York: Palgrave MacMillan.
Swanson, L., & Vernikos, J. (2014). Scared sitless: The offi ce fitness book. Seattle, WA: Elless Media, LLC.
REFERENCES
![Page 12: June 3, 2015 MOVING WITH THE CHEESE Rebeccah Mercado, MS, CHES](https://reader036.vdocuments.us/reader036/viewer/2022080902/56649d965503460f94a7ecd5/html5/thumbnails/12.jpg)
Rebeccah Mercado, MS, CHESResearch Coordinator, General Pediatrics
Program Coordinator, Center for Digital Health & Wellness
PhD Student, College of Health & Human Performance(407) 383-8919
rebeccahmercado@ufl .edu
CONTACT INFORMATION