Chapter 4 Physical Changes Flashcards
Primary Aging
Normal age related changes
Skin Changes
-Pigmentation changes (moles, dark spots, age spots)
- fewer hair molecules
- largest organ in body
- loss of flexibility and elasticity in connective tissues (Elastin and collagen) around 30s
- skin gets more translucent
- reduced sebaceous and sweat gland activity
(Sebaceous gland creates oils and lubricants for our skin)
Photoaging
changes in the skin caused by exposure to UV rays
- this accelerates cross-linking
Nail changes
Grow Slower
Grow Thicker
Teeth Changes
Loss of enamel
Hair Changes
- Individual / Gender Differences
- deconstruction of germ centres that produce hair follicles (hair loss)
- cessation of pigment (melanin) production leads to grey hair
- facial changes with age as well
Androgenetic Alopecia
Hair loss
Implications of physical changes from aging
- close link between physical and psychological well- being
- cosmetics and surgery’s
- hair transplants
- preventative measures to hide changes
Double Standard
physical signs of aging and attempts to hide them
For women there is more pressure to hide age related changes
For men, hiding signs of aging not as acceptable, looked down on
Body Build - Decrease in height
- Starts in mid 50s to mid 70s, women lose more than men
- about an inch
- loss of bone material in vertebrae (weakening of vertebrae leads to spine to collapse and shorten in length)
- posture
Body Build - Weight Gain then Loss
Muscles and bone to fat - Not beneficial weight loss Fat-Free mass (FFM) decreases (muscle and bones) Body mass index (BMI) increases Men - weight gain near middle Women- weight gain near hips
Body Build - What to do
exercise
Cardio, muscle and bone strengthening, balance
Social Physique Anxiety
Anxiety about what your body looks like
Balance
Decreased Balance
Can turn into a cycle, previous falls can lead to increased risk of falling again due to fear of falling
Balance - Vestibular System
Balance system within the inner ear
- some primary and some secondary aging effects
- Dizziness- light headed
- Vertigo- Spinning feeling
Balance - Practical Strategies
Wear proper eyeglasses
Using prosthesis while walking
instal balance aids in the home
Become trained in taking care while walking
Get shower chair or bath bench
Install hand-held shower head
Sit while grooming
Have sturdy step stools if needed in kitchen
Keep the cell phone handy
Avoid throw rugs and many changes in flooring
Tai chi and martial arts good for balance
Sarcopenia
that adults years are characterized by progressive age-related loss of muscle tissue , the process is sarcopenia (loss of muscle Mass)
Muscles
- Small decrease in muscle mass, strength and speed of contraction
- Tendon stiffness also plays a role in strength and related to the cross linking of collagen
- Little isometric (endurance) and eccentric (going down) strength
- longer recover after injuries
Sarcopenic obesity
obesity linked to loss of muscle mass and having fat
Implications for muscles
Resistance and weight training
Stretching
Aerobic exercise
Bone Remodelling
Loss and growth throughout life of living bone tissue throughout life, dying cells and creating new ones
Loss of bone tissue timeline
begins in late 30s , accelerates in 50s, slows in 70s
Gender differences for body build
men tend to gain the weight near their middle
females tend to gain the weight in their hips
Gender Differences and bone
Greater effects on women due to hormone levels, less to start with, accelerated by the loss of estrogen and testosterone
-menopause - less estrogen
Impacts of Aging
on Bone
- Microcracks- weakening
- loss of collagen/ cross linking
- stiffer and less flexible bones break easier
- individual differences (genetics, obesity)
How to Help bones and aging
- Exercise
- don’t smoke
- increased risk with BMI over 25
- weight and resistance training (best thing for bones is weight bearing exercises like walking or weights)
- high protein diet
- calcium
- Vitamin D
- Magnesium
Osteoporosis
Leading cause of broken bones in older women
- weakening of bone
- secondary aging
- when your bone mass density (BMD) is more than 2.5 SD below normal
Osteoarthritis
Cartilage deterioration
Impacts of aging on joints
- wear and tear
- pain, swelling, loss of mobility
Implications of aging impacts on joints
- medication, rest, exercise, strength and resistance training, flexibility, yoga
- injections of hyaluronic acid
- replacement surgery
- avoid prolonged sitting
Cardiovascular System and aging
- heart and arteries most impacted. The heart can be impacted by cross linking
- Slower and more difficult responses to demands
- Harder for the heart to contract and pump blood
- plaque inside artery walls
- men more
Aerobic Capacity
the max amount of oxygen that can be delivered through the blood (efficiency declines with age)
Cardiac Output
the amount of blood that the heart pumps per minute
efficiency declines with age
What to do about cardiovascular impacts and aging
- Exercise throughout life (impacts cognition and blood flow)
- Avoid smoking
- short term training effects
- aerobic activity and resistance training
Blood pressure changes with age
- Cholesterol Metabolism (wanting higher HDLs and lower LDLs )
- Exercise helps
- genetic component
HDL
gets rid of bad cholesterol
LDL
Bad cholesterol
Respiratory System and age
-small changes, more severe in women
- cross linking impacts respiratory muscles and loose ability to expand and contract
- more effects with physical stress
- AEROBIC EXERCISE CANNOT REVERSE
avoid smoking and maintain lower BMI
Lung Age
Forced Expiratory volume
EEG
measures electrical Activity of the brain
CAT or CT
cross-sectional slice of brain
looks at structure
MRI
cross-sectional slice of brain
looks at structure
PET scan
measures functioning and blood flow
fMRI
measures functioning
more precise than MRI
looks at blood flow
Diffuse Tensor Imaging
Quality of connections
Models of Aging
Neuronal Fallout
Plasticity
Neuronal Fallout
decreases in prefrontal cortex, hippocampus, increases in white matter hyper intensities
Plasticity
Diet and exercise preserves brain function and cognition
Central Nervous System Areas of change with aging
Prefrontal cortex
Hippocampus
White Matter Hyper intensities
Prefrontal Cortex Changes with age
- pre frontal cortex is located behind your eyebrows
- plays a part in planning and encoding information in the long-term memory
- involved in decision making
Hippocampus changes with age
- Consolidation of memories ( creating new long term memories)
- smaller with increasing age
- neurogenesis related to exercise and new neurons
White Matter Hyperintensities
- abnormalities in the frontal lobe (they show up in brain scans )
- deterioration of neurons (Atrophy and cognitive functioning , more is bad)
Compensation - HAROLD
Hemispheric Asymmetry Reduction in Older Adults
- Both hemispheres in the are not identical, may differ in size, shape
- pre frontal cortex in the right hemisphere of the brain shows greater age related decline
Compensation - PASA
Posterior-Anterior Shift with Aging
- functional neuroimaging studies of aging
- characterized by age- related reductions in occipital activity (posterior) alongside increase in frontal activity (anterior, left) - helps predict shifts with aging
Compensation - CRUNCH
Compensation- related Utilization of Neural Circuits Hypothesis
- increased fMRI activity in older adults compared to younger adults should reverse at higher levels of task difficulty
Compensation - Superagers
Unique individuals over 80 who show outstanding memory capacity at a level consistent with individuals 20-30 years younger
How many hours of sleep do we require per night
7-9 hours
Sleep Problems
- impact physical and psychological well being
- almost 50% of older adults experience sleep problems
- insomnia increases
- sleep and wake up earlier
- less slow wave sleep (stage 4) and REM
- More difficulties adapting
Changes in Circadian Rhythm with age
- Older people are mostly morning people and younger are mostly evening people
- important in cognitive aging literature
Sleep Apnea
Disruption of breathing during sleep
-increases with age
Sleep impacts with age
- increased sleep apnea
- impacted by medical conditions, changes in bladder, menopausal symptoms, periodic leg movements
how to improve sleep
- exercise, good sleep hygiene, avoid alcohol and food before bed, avoid daytime naps
Temperature Control
-Older adults at greatest risk of dying from dysthermia (hypo or hyper)
Dysthermia
less able to adjust internal body temperature to outside conditions
Three layers of the skin
Epidermis - (outer layer) thins with age
Dermis - (middle layer) less flexibility
subcutaneous - (inner layer) loss of subcutaneous fat
