Discipline

Brain training is not only doing test, puzzles, and learning. To keep a mind young it is important to challenge it on a physical level. Most people exercise with a specific foot/hand as leading this gives a one-sided brain segment development. Changing the leading hand/foot for the unusual other side promotes the brain to reroute many of its neural transmissions and develop new connections. “Forcing” the brain to change is making it more connective with other parts. Each neural transmission has to follow a path. Like a footpath when it is not used, the grass and nature cover it until unseen. By changing positions often both routes are kept open. This method is used for the recreational purpose and not always recommended for competition. On brain level: the right hemisphere is connected to the left hemisphere by a bridge. This bridge is not always used at full potential. By changing positions the bridge function is “forced” to open and transmit. This opening has many positive sides such as improving artistic skills, creativity, reaction and mathematical development. It is worth trying for all ages.

One often ignored but important reason why people are able to grow old healthy is discipline and more or less harmony in life. Discipline is important to grow a regular life pattern in which developing repetition in behavior, control of lifestyle and mind are the most important factors. A controlled regular life gives the body and mind an opportunity to relax and gives a maximum of muscular and emotional tension when needed and wanted.

Here is a sample of a seemingly boring but disciplined lifestyle to grow really old;

• AM wake up. Early morning waking has a positive effect on the hormone system as both sex hormones (testosterone and estrogen are at a peak.

6.30 AM breakfast. Enough carbohydrates to give the body a good startup.

7.00 AM go for a walk or start with physical movements, stimulation of the neural and blood circulation is a must

8.00 AM going to work or spend on activities

9.00 AM snack break and drink. Snacks are not (preferably not) sugar loaded.

9.14 AM continue with work

11.00 – 12.00 AM small meal and continue with work when the work is a sitting job have a short walk around to stimulate bloodstream

13.00 – 13.30 PM short rest break and a walk

15.00 PM drink and a small meal. After that short walk and movement

!7.00 PM drink and a small meal, if the possible end of work and a long walk or another physical movement

19.00 PM small meal with some drink, not too much liquid. If possible, again some walk around or even exercise

21.00 PM a small snack such as  fruit or other easy to digest items

22.00 – 23.00 PM time to see the bed and spend between 6 and 8 hours of sleep.

80% rule When eating, never eat more than 80% of what is needed. Always leave over a little hunger. In the beginning, it is annoying but some it becomes a habit. Why is it important? Metabolism is stimulated by filling but never by overfilling. Like training, it is only possible to go to the 100% on competition days. Training and all other activities take place between 60 – 80% of the maximum. This rule counts for eating in the same way. 100% is only possible on special occasions.

In the schedule are a few regular items to put the focus on;

• Small meals. Using the 80% rule is important. Eat but always keep space enough for more. Never eat till full.
• Regular movement is a need. Preferably in open air for better breathing
• Drink enough. Every person has a personal level of satisfaction in liquid. The general rules of drinking 2 – 3 liter of water is often too much but in some cases too less. (Check sweat level)
• Eat with regular intervals. Timing is between 2 – 3 hour between meals. 4 hours is allowed but not desired. Our digestive system is better off with small amounts and continues work than the large amount and high working load.

Why Power Declines With Age The reduction in power after 50 of is expected, due to the changes in both the musculoskeletal and neuromuscular systems. Researchers have proven that sarcopenia, or a drop in the cross-sectional area of muscle, after this age (Frontera et al. 2000; Lexell 1993). The losses are remarkable in the faster-contracting type II fibers and that the loss of faster-contracting (type II) motor units (muscle fibers and their associated nerves) mirror the drop in the muscle cross-sectional area (Aniansson et al. 1986; Lexell & Downham 1992). In addition to these changes, reduced motor neuron conduction velocities (Metter et al. 1998), decreased motor nerve myelination (fatty insulation) (Hinman et al. 2006; Jankelowitz, McNulty & Burke 2007), reduced neuromuscular (nerve to muscle) transmission (Cardasis & LaFontaine 1987; Herscovich & Gershon 1987) and decreased levels of excitation-contraction coupling (Delbono, Renaganathan & Messi 1997) have all been reported with aging. Combined, these factors reduce force production and contractile speed, thereby reducing power production in aging muscle. In more simple terms; muscles lose power due to a decline of motor neurons which fire the muscles to action = contraction. A decline of electric transmission, nerves cells begin to function less fast, give a slower reaction by contraction and this effects in a decreasing capacity of lifting weights. When a personal experience that weights become “too heavy” to control, they often leave it that was, promoting unconsciously a decline.

The discipline is not only in the regularity of the lifestyle but also returns in the food combinations and most of the time in all other aspects of the personality. A good sample is a neat house and clean body. Older people understand the need to take care of proper hygiene and clean clothing. To keep things as clean as possible improves a clean appearance.

Having a clean body and environment has a measurable effect on a person’s attitude and mood. Feeling clean gives a person a positive morality and mood. Sample; Imagine coming into a dirty laboratory with the task to do some sensitive experiment. The first reaction is to clean all dirty things as it is clear that the dirt will influence all other work.  Dirt has a disturbing effect it is polluting and changing the outcome of every experiment or action in life.

Another effect of this dirty laboratory is in the mood of all people working there. Knowing to clean up before starting the work is upsetting as it delays all planning. This is exactly what is happening to dirty people. They waste their valuable time and slowly drawn into their own polluted environment without being able to clean up. Dirt always lead to diseases.

A longing for hygiene also improves a wish to keep the environment clean. To clean anything needs action. Action demands energy and this again stimulates physical work. When a body is at work, muscles are used and this all leads to a conservation of the existing body. But often that is not the case and a decline starts to take place. What is not used, will disappear.

The word sarcopenia refers to a deficiency of relative skeletal mass. Muscle mass decreases with age (e. g. atrophy of the small muscles of the hand is encountered in 50% of the elderly) and is associated with impaired functional performance, increased physical disability and increased risks of falls. Physical inactivity has been proposed as a mechanism underlying muscle loss and physiological changes in elderly people. Protein synthesis in skeletal muscle is decreased as a result of a reduction in anabolic factors or an increase in catabolic factors. This muscle metabolism decrease reduces the amount of stored glycogen (protein synthesis in skeletal muscle is decreased) which causes the body to increase amino acid metabolism. To consume carbohydrates before or during exercise to improve energy level puts this information into practice. It enhances the chances for better physical performance by elderly individuals.