Before we consider the healthy aging, let us first consider in brief the concept of HOLISTIC HEALTH for healthy living! = HOLISTIC HEALTH = Holistic health in adult human beings is nothing else but ongoing movement towards increasingly accurate perception, appropriate feelings and precise actions, with increasing pleasure, power, prosperity and profundity. Perception, feelings and actions are also expressed by terms Cognition, Affect and Conation respectively. In short, cognition means processing [appraisal] of a huge variety of sensations impinging on us. You can appreciate the importance of this faculty if you consider the two important facts viz. 24 hours of the day and twelve months of the year, every one of us gets sensory inputs in the form of physical, instinctual, emotional and intellectual stimuli, which may be painful or pleasurable in the form of a variety of personal, familial, social, national and international events. Cognition involves sensing, interpreting, memorizing, questioning, pattern finding, analyzing, correlating, synthesizing, contemplating, understanding, appreciating and hypothesizing on the basis of this information input. == Affect means the effect of the variety of stimuli which, may impinge on us. The affect is in a way, "sandwiched" between cognition or perception of stimuli and the conation or response. In general it involves the activity of various parts of nervous, endocrine and metabolic changes. The affect is usually experienced as a] confidence, enthusiasm, pleasure, happiness, love, attraction, patience, comfort etc. or b] sadness, jealousy, hatred, depression, inhibition, diffidence, loneliness, listlessness, impatience, discomfort etc. == Conation is the response of an individual. This can speaking, writing, listening, watching, and other interactions usually referred to as behavior. In traditional parlance this was called fulfillment of four PURUSHARTHAs, viz. DHARMA, ARTHA, KAAMA and MOKSHA through practice of SWADHARMA. DHARMA refers to accuracy in perception, affect and conation. This leads to ARTHA i. e. acquisition of material gains, followed by KAAMA i. e. satisfaction of the mundane desires [DHARMA AVIRUDDHAH KAAMAH i. e. the desires which are not against the DHARMA i.e. principles of global welfare.]. KAAMA is followed by MOKASHA i. e. liberation from all sorts of bonds. In short it must be appreciated that for most of us holistic health refers to ever increasing and appropriate satisfaction of physical, instinctual, emotional, intellectual needs and fulfillment and happiness arising from it. Healthy Aging: By the word ageing we generally think of an unpleasant process associated with dysfunction and disability. We think of a phenomenon full of dependence and helplessness. It seems to indicate only cumulative wear and tear due to micro insults and time dependent programmed loss of structure and function. It seems to imply physical, psychological, intellectual and social incapacitation. It seems to involve choking of charm, routing of romance, decay of dreams, annihilation of aspirations and end of new beginnings. It seems to be an entity that signals us to wind up every thing get ready to quit this world- the world that we so much long to live in. So let us study what is underlying this process of ageing. But before we do that we have to distinguish it from the handicap or dysfunction that results from diseases and the changes resulting from diseases and the natural process of ageing, i.e. one which would take place in the absence of diseases. One can appreciate that such distinction is quite difficult. Most of us suffer from ailments such as infections, malignancies, diabetes, IHD, as well as environmental onslaughts in the form of ultraviolet radiation, heat, cold, pollution, food additives, allergic substances, physical and chemical injuries etc apart from psychological inflictions! But still the ageing that results in absence history of gross or major diseases roughly represents the true ageing and is generally attributed to two basic facts 1] Genetic program: Decides the range of the longevity of life for a specific species and determines genetic program by virtue of which there is time dependent loss in structure and function. Genes program senescence and death. 2] Accumulation of injuries or micro insults: Since very little is understood in this respect there are many theories based on these two tenets to explain the ageing. Since they focus on a specific change, they are inadequate. But together they do give us some insight into the process of ageing. 2] THEORIES OF AGEING: A] The Error Catastrophe Theory: Random increase in errors of protein synthesis i.e. defects in transcription and translation. But these seem to be post translational modifications. Further, in senescent cells accumulation of misspelled proteins is not found and Induction of synthesis of erroneous proteins experimentally does not give rise to ageing. B] Somatic mutation theory: This suggests that there is age associated increase in chromosomal aberration. This is suggested to give rise progressive increase in inefficient cells leading to organ dysfunction. C] Free radical theory: Accumulation of metabolic waste products and radical mediated cell damage e.g. hydroxy peroxide, aldehydes and ketones, superoxide radical, singlet oxygen and hydrogen peroxide.. Lipid peroxidation at cellular level is not demonstrated in ageing. And antioxidants are not as yet proved to be useful in delaying ageing. D] Ionizing radiations and such other environmental factors may cause cell injury. E] Cellular dysfunction in tissues such as CNS, endocrine and immune system and influence other systems. Thus decrease in synthesis, increased breakdown, decrease in receptor number, decrease in H-R combination, decrease in HR internalization etc. F] Sedentary jobs, late night parties, noise, crowding, stress of highly competitive life, uncertainty of socio-political surroundings, consistent and protracted denial of the recognition and appreciation in life, habits such as excessive smoking, lack of enjoyable job, lack of promotions and incentives in jobs etc. and the plethora of stressors either not thought of or not given due importance and hence not mentioned in the text books; immensely influence the aging process; and are described; in my books viz. "Stress: Understanding and Management" and Conceptual Stress: Understanding and Management". 3] VARIOUS CHANGES TAKING PLACE DURING AGEING PROCESS Overall changes in the body are decrease in the height, increase in the length of nose, increase in the length of ears, decrease in the circumference of neck, decrease in the circumference of thighs, osteoporosis, bending of the vertebral column causing kyphotic deformity, reduction in the periorbital fat causing sinking of the eyes etc. a] PHYSIOLOGICAL CHANGES Broadly speaking, maximum capacity, tolerance, peak performance and reserve are reduced. I] Matrix: Collagen becomes stable, more rigid, more insoluble and also reduction in its content and increase in its degradation. In addition there are changes in proteoglycans and plasma proteins. This is due to damage due cross linking, less formation of collagen, reduction in the elastin. Fascia, tendons, ligaments, bones, joints, and peripheral vascular disease become rigid. Skin becomes dehydrated, devoid of subcutaneous fact and less elastic thus skin becomes wrinkled, dry, pale due to reduction in capillary bed, more susceptible to injury. II] Blood: Red bone marrow is replaced by yellow bone marrow in the long bones first, flat bones and then vertebrae. Physiological reserve capacity for erythropoiesis and leucopoiesis is reduced. III] Gastrointestinal tract: Teeth : Enamel, dentin and cement all show decline. Loss of teeth due to caries, periodontal infection and reduced masticatory efficiency. Weakness of cricopharyngeus, reduction in presure gradient and inability to relax the lower esophageal sphincter cause dysphagia. Stomach: Age related atrophy of mucosa causing achlorhydria. Pancreatic lipase reduced causing streatorrhoea. Motility of GIT is reduced: Hence there is tendency towards constipation. In Ayurveda this is categorized under VAATA VRIDDHI. Intestinal lactase activity is reduced and villi are reduced and absorption is reduced. Liver cells reduce in number fibrous tissue increases and size of liver cells increases. Protein synthesis and microsomal mixed oxidase activity required for metabolism of drugs and steroids become less. Thus functions are reduced but since the reserve is great the tests are in normal limit. IV] The immune system: shows decrease in the T cell activity, decrease in AB production and presence of auto anti bodies due to reduced tolerance to antigens formerly recognized as self. There is susceptibility to infections. Since immunological -surveillance is believed to eliminate neoplastic cells there is higher incidence of cancer. Following stress of bereavement there is steep decline in cell mediated immunity and this causes death following death of spouse or any other near / dear one. V] Reproductive system: The hormonal secretion reduces and there is stoppage of ova formation, ovulation in females and there is gradual reduction in the spermatogenesis causing reduction in the sperm count. Females show a distinct and identifiable change in the form of menopause where has such change is not distinct in males. VI] Central nervous system and special senses: Atrophy of the brain and neuronal loss. Accumulation of lipofuscin and loss of synapses and dendrites. Cholinergic deficit is demonstrated in Alzheimer's disease and Dopamine defect is demonstrated in Parkinson's disease. Milder form of cholinergic deficit may be responsible for commoner forms of senile dementia and milder form dopaminergic deficit may be responsible for milder form of hypo-kinesia seen in old age. There is deficit in autonomic responses leading to postural hypo-tension and impairment of temperature regulation Decrease in sleep: There is difficulty in getting sleep as well as there is tendency to wake up during night and waking up early. Presbyopia, cataract, rise in intraocular pressure. Presbyacusis i.e. difficulty in hearing causes difficulty in understanding speech and localization of sound. Sense of smell and taste also decline with age but are not studied adequately perhaps because they do not cause serious functional deficits. VII] Endocrine system: There is decrease in sympathoadrenal axis and there is reduced tolerance to stress. VIII] Cardiovascular system: In those where there is no atherosclerosis, there still reduction in elasticity of aorta. Increase in systolic and pulse pressure. But no change in diastolic pressure. Atherosclerosis, Atrophy of myocardium, Accumulation of lipofuscin, Fibrosis, Deposits of amyloid, Contractility of heart is diminished, contraction and relaxation time are increased, Decrease in ventricular compliance, stenosis of aortic and incompetence of mitral valves, Number of pacemaker cells is reduced and so, responses to sympathetic as well as parasympathetic stimulation reduce and this causes postural hypotension. Maximal HR during exercise is reduced in aged but cardiac output is maintained by increasing stroke output. IX] Respiratory System: Microscopic changes: The alveoli become flatter and narrower and ducts enlarge. Walls of the alveoli become thin, capillaries decrease in number. Alveolar surface area decreases by 4 % every decade after the age of 30. Pulmonary blood vessels show age related increase in wall thickness. Functionally there is decrease in total and timed vital capacity. Increase in residual volume. Due to reduced elastin lung compliance increases but compliance of the total respiratory system decreases due rigidity of chest wall after the age of 60 years. Due to loss of elastic recoil the pressure which has to be built during expiration from the alveoli so that air from alveoli forces open the airways, is decreased. Due to this there is tendency of the airways to collapse. This tendency to collapse increases during expiration when expiration must become active. Due to decrease in capillaries there is reduction in diffusion. The response to hypoxia and hypocapnia are reduced. Thus ventilation, diffusion and regulation are all impaired in elderly individuals. X] Muscles : Atrophy, reduction in contractility, decrease in tone, cataract, hernia and rupture of inter-vertebral disc etc. XI] Excretory system : Kidneys reduce in size, renal plasma flow and GFR reduces 10 % per decade after 30, nephrons and their secretory and absorptive functions reduce and fibrous tissue increases. Kidney vessels show age related changes irrespective of hypertension. It has been hypothesised that due to high protein diet there may high solute load on the renal capillaries leading to chronic dialation of the capillaries leading to extravasation macromolecules in renal glomeruli leading to mesangial reaction causing renal damage. b] PSYCHOLOGICAL CHANGES: Frustration, depression, fear, anxiety, insecurity, loneliness, vacuum, dejection, self pity, sadness are some of the hallmarks of old age. With ageing there is increasing restriction on the kind of enjoyments one is accustomed to and this can lead to frustration or depression. The increasing chances of death especially due death of the contemporaries cause alarm, concern, anxiety and fear of death, diseases and debility. Due to lack of job after retirement or physical inability there is always a sense of insecurity. Lack of the children's company due to their being increasingly independent gives a feeling of loneliness. This can happen due to children going abroad or away from home for their jobs. Since most of the people of younger age groups have their own pre-occupations the elderly are left out. More over the ideas, choice, preferences and other areas of interests differ and hence the elderly are cut off from younger generation. This distance gradually increases with advancing age. This leads to vacuum, dejection, self pity and sadness. Thus overall the old people tend to become increasingly melancholic. d] ECONOMIC CHANGES The ageing almost always associated with reduced income and increasing economic dependence on the others. c] SPIRITUAL CHANGES: In India we find that there is an increasing tendency to visit temples and SATSANG. This is because they want a certain kind of solace which they do not get from day to day life and routine activities. This is also to fill the vacuum created due to retirement, and to get company of those who sail in the same boat. This has given to a widely prevalent yet totally wrong notion that the spiritual pursuit should be undertaken at old age. But the courage, alertness, enthusiasm and other physical and mental faculties which are extremely important to undertake spiritual pursuit [i.e. growth of consciousness] considerably diminish in old age. Old people become some what disinterested and indifferent towards life. But this should not be taken as detached attitude described in Geeta. Old people are generally detached because they accept that they cannot do anything to either prevent things which they do not like, or to make things happen which they like. Thus their detachment is out of giving up, or acceptance of defeat. Some elderly individuals develop ascetic thoughts due to losing interest in the routine life because they are tired of responsibilities and dynamism required for their job or profession. This may mean reduction in income. But this has nothing do with financial sacrifice. It is only fallout of exhaustion. It is not a spiritual virtue of selflessness. Some individuals lose interest in the surroundings due to decreasing sensory perception and decreased mobility. They become shy about their deficiency. So they avoid socialization. Gradually they become increasingly self centered and selfish. They become over-concerned about themselves and less sensitive to others' problems. They become more rigid, adamant and at times obstinate. In an attempt to assert themselves; they become unreasonable and erratic. But the impression, which we get from the foregoing, is quite inadequate and therefore wrong. Further it is dangerously pessimistic and depressing. The horror of ageing, as made out to be by merely observing certain physical or psychological changes without realizing that there is a vast difference between the ageing of the animals and that of the human beings, only creates fear about ageing. As a result; instead of helping the aged; we expedite the process of ageing and its ill effects; not only in the elderly; but also in the younger minds by creating fear psychosis. I have coined new terms for it viz. gerontophobia, and genrontoneurosis. The depressing notion about ageing; fails to notice the fact that while ageing, a person accumulates not merely micro insults and injuries but simultaneously accumulates a variety of experiences, associated with increasingly appropriate and accurate interpretation of those experiences and increasingly accurate responses to challenges in life. Ageing is also associated with greater and greater degree of fulfillment, satisfaction, and contentment due to achievements in life, success in the aims / ambitions / aspirations. In the lesser fortunate ones it is associated with happiness of having procreated and seen children and grand children grow. It is associated with experience of their love. Even in the least fortunate ones it incorporates the satisfaction that one has lived [has not died young!]. Further it has be realized that while ageing the aged individual gradually learns the inevitable nature of ageing and death and hence gradually learns to accept them uncomplainingly and gracefully. Age is respected in Indian culture. Thus age brings extra care and respect to the individual. He or she gets more services and comforts in preference to the younger lot. Let us clearly and definitely understand and appreciate without any ambiguity that the meaning of the word ageing is not merely becoming old but also developing and maturing. Aging is actually your passage through the body full of wonderful learning and blossoming! It is a passage of merging with your true self! But it is essential to catch and hold on to this thread of wisdom of pursuing your true self right from childhood through the practice NAMASMARAN with topmost priority, beside other physical measures described in fitness and yoga guides. This can help us overcome our fear of old age and help the aged people to help themselves also and others and improve the quality of everyone's life aged as well as; to be aged. BUT WHAT IS NAMASMARAN? Namasmaran means; remembering the name of God, Guru, great souls; such as prophets and holy objects such as planets and stars. It may be remembered silently, loudly, along with music, dance, along with breathing, in group or alone, either with counting by rosary (called SMARANI or JAPAMALA) or without counting. The traditions vary from region to region and from religion to religion. However the universal principle underlying NAMASMARAN is to reorient your physiological being with your true self. In fact while reorienting with true self you aim to establish and strengthen the bond or connection; between; your physiological being; with your true self. You aim at reunification with yourself! Since remembering your true self is the pinnacle of or culmination of individual consciousness, and individual consciousness is the culmination of every activity in life, remembering any name of God or Guru (any symbol of your true self) is equivalent to opening the final common pathway for the individual consciousness associated with every possible activity to get funneled into or unified with objective or cosmic consciousness. Thus NAMASMARAN is in fact the YOGA of YOGA in the sense that it is the culmination of consciousness associated with every possible procedure and technique in the yoga that you are familiar with. It is the YOGA of YOGA because it is the culmination of consciousness associated with all the activities in the universe, which it encompasses as well! It is YOGA of YOGA because everybody in the world irrespective of his/her tradition and the beliefs; would eventually, ultimately and naturally reach it it; in the process of liberation. Even so called non believers also would not "miss" the "benefit of remembering the true self through one symbol or another"! Just as NAMASMARAN is YOGA of YOGA it is meditation of meditation also! It is the natural and ultimate climax of every form of meditation. These facts however have to be realized with persistent practice of NAMSMARAN and not blindly believed or blindly disbelieved with casual approach! In short NAMSMARAN is super-bounty of cosmic consciousness for every individual to realize it (cosmic consciousness)! This is truly a super-bounty because a person who experiences it, rises above mercenary, commercial and even professional and charity planes and manifest super- transactions in his or her life! These are just few observations to give rough idea about what is NAMASMARAN. NAMASMARAN is an ocean of bliss. Its true meaning is beyond description in words and has to b experienced, most preferably, by billions!

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