A spasso con i centenari ovvero L'arte di invecchiare bene

by Daniela Mari

Agata vive con la nuora, vedova del suo unico figlio, e la nipote, madre di un bimbo di tre anni. Le piacciono i gioielli e gli abiti eleganti, ama guardarsi allo specchio e spazzolare a lungo i capelli, che ha di un bianco abbagliante. Emma vive sola, ha lavorato in una fabbrica di iuta e in seguito come cuoca in un convitto. Se ha freddo si butta sulle ginocchia una coperta che ha fatto con le sue mani. Cucina da sé i propri pasti e ogni giorno, dopo cena, si concede un bicchiere di liquore fatto in casa. Agata ha 104 anni, Emma 117.
È alla ricerca del segreto di una simile longevità – indissolubilmente coniugata ad acume intellettuale, curiosità, vivacità mentale – che parte Daniela Mari, in un viaggio che, come quello alla volta della mitica Shangri-La, si rivelerà di volta in volta avventuroso o malinconico, ma sempre sorprendente: Daniela Mari ha dedicato la vita a studiare i delicati, complessi, misteriosi meccanismi che sottostanno al nostro invecchiamento e, memore della lezione dei tanti centenari che ha conosciuto e con cui ha lavorato, in Italia e nel mondo, ha raccolto in queste pagine – uniche nella capacità di fondere rigore scientifico, lucidità filosofica e sensibilità letteraria – il distillato purissimo dei suoi studi.
Magistrale testimonianza di una vita consacrata alla ricerca scientifica delle sfuggenti alchimie che governano le nostre biologie non meno della nostra storia, A spasso con i centenari è anche, in controluce, una precisa mappa che ci aiuta a navigare con sicurezza nell’inesplorato, accidentato territorio aperto davanti a noi, perché – come Ingmar Bergman ebbe una volta a dire – «la vecchiaia è come scalare una montagna. Più arriviamo in alto, più ci manca il respiro: ma quanto impressionanti si fanno le vedute aperte davanti ai nostri occhi».

Genres: Nonfiction

166 pages, Paperback

First published January 1, 2017

Reviews

[Jessica Lu · Rating 1 out of 5]

The author is a doctor/researcher of gerontology (the scientific study of old age, the process of aging and the particular problems of old people; including biology, physiopathology and psychosocial aspects of aging), so a geriatrist. She defines the job of a geriatrist is to study prevention and treatment of conditions afflicted the elderly, also provide psychological, environmental and socioeconomic assistance.
The book is written in Italian originally and first published in year 2017, so be warned, the information or research data in the book might not be updated...
Also, taking from the misleading book title, I was very much disappointed that this book is not what I thought it is - an interesting read about getting along with a few centenarians! The organization of the chapters is also very messy, even the style of writing is confusing! It swings in the range from a sentimental essay to a research paper, which got me so annoyed from time to time.
Anyway, as I did claim before that I would like to live happily and healthily to 100 years old, I’d better go through the book and get some essential useful information to help me achieve my goal...
The book talks about “active aging”, which is defined as the process of optimizing opportunities for health, participation and security in order to enhance quality of life as people age. Health here refers to physical, mental and social well-being.
The ultimate purpose is to feel healthier, find new enthusiasm for improved lifestyle, remain independence for longer, fewer drugs, less likely to need a hospital service or be admitted to a nursing home.
I made a to-do-list of active aging (at the end of my note below) and I am quite happy that I have been doing mostly the same!
Aging process:
Aging is associated with chronic or mild inflammation. Inflammation is a key factor in the mechanism that causes aging. When inflammation level is high, the overproduction and/or uncontrolled release of free radicals and nitrogen get higher and the surrounding tissues become damaged resulting in many - if not all conditions typical of aging.
The process of natural selection drives each species to establish a hierarchy of priorities, at the very top of which are growth and reproduction. So we are programmed to focus on perpetuating the species rather than fashioning own body capable of lasting forever. So when reproductive cells take priority, all non-reproductive cells are subject to deterioration and aging. Each species and individual has own Hayflick limit (a set number of times our cells can divide to from new cells that determines an organism’s lifespan), an “inner clock”, that pre-programs the length of his/her/its existence.
The speed of aging is linked to the production of “free radicals” (unstable and highly reactive atoms). However, this gene can have opposite effects, encouraging diseases in youth and longevity in old age. So, things are complicated.
A year 2000 discovery found out that aging is indirectly controlled by a network of cellular and molecular defense mechanisms. This communication network limits the negative effects of physical, chemical and biological stresses that we encounter throughout our lives. The efficiency of this defense network is genetically controlled and varies between different species and individuals.
Sarcopenia (loss of muscle mass) is not a disease, just a part of the aging process. It could affect the bone strength and mobility.
Biological account:
Longevity is associated with slower cell growth and metabolism.
So removing the daf-2 gene (which regulates reproductive mechanisms) proved to be possible to prolong the life by 50%. Subsequent studies had also discovered another gene daf-16 can increase the lifespan by at least 10 years. However, these experiments were only done on worms, not humans.
The only metabolic intervention that has increased life expectancy in animal experiments is calorie restriction, in other words, putting on a diet, but without malnutrition! Studies showed that calorie restriction acts centrally and on a specific area of the brain (the hypothalamic preoptic necleus), thus slowing cell division, metabolism and the production of free radicals and hormesis. It is an adaptive response whereby passing exposure to a toxin has a positive long-term effect on the individual’s longevity.
Psychological elements:
Aging does not start when we see our first wrinkles, it’s when we give up on our dreams, when we swap true love for something safer, more suitable and when we lose interest in others and in everything new.
“Anyone who keeps the ability to see beauty, never grows old.” - Franz Kafka
The tragedy of life is what dies inside a man while he lives.
Rather than worrying about wrinkles and gray hair, there should be more concerning about maintaining independence, hearing, balance and being able to get around.
A study of Catholic sisters showed that the sisters who have shown greater imagination and used richer language in the autobiographical accounts written in their younger years tended to live longer and were more intellectually and emotionally active than the ones who had lacked ideas and enthusiasm in their youth.
Mental age, more important than chronological age in determining quality of life. It can even influence cognitive aging and slow down the process of cognitive decline. How we experience aging can have a correlate effect on how we age in the future.
Maintaining a positive self-image and adapting behavior in response to physical changes can be critical in slowing down aging. Be happy with oneself is an effective means of defense against the ravages of time. Feeling young helps to keep the brain young.
It can be good for both mind and body, if the time is filled with fulfilling activities. However, feeling less tired both mentally and physically and experiencing less anxiety and stress is what we need to think about for retirement. We need to make sure we don’t let the stress of everyday life get on top of us.
Immobility is one thing we should most definitely avoid if we want to embrace aging with the right spirit, and I don’t mean just physical immobility, I mean immobility of the mind - withdrawing from all that is new and exciting around us every day.
To-do-list for longevity:
- Release stress and maintain good sleep.
- Practice breathing and meditation.
- Eat fewer calories and fast once a while.
- Take Mediterranean and Japanese diets with lower meat content. Increase protein like fish and white meat. Use olive oil, take plenty fiber-rich fruit and a wide variety of vegetables and wholewheat grains.
- Eating together with family and friends.
- Drink at least 1.5 liters of water a day.
- Regular physical activities, moderate energetic aerobics, stretches, focusing on spine movements, balancing and resistance to build specific muscle group.
- Maintain active lifestyle, increase the ability to adapt to age-related challenges.
- Keep the brain active - study, learn, travel, visit a museum or an exhibition and read.
- Keep the brain youthful - maintain culture, intellectual curiosity, imagination and artistic expression.
- Playing a musical instrument, listen to music often.
- Think positive, feel young and keep positive self-image.
- Make yourself useful in any way you could.
- Maintain social connections, especially with younger generation.
- Practice virtues.

[Mizloo · Rating 4 out of 5]

Interestingly discursive, with a distinctly European viewpoint and style, this look by a gerontologist at the science of human aging includes both life-style and philosophic musings. Much more right-brained than similar musings by Atul Gawande, less linear, and with some highly scientific "explanations" of cellular and brain research studies.

A rather quick read, somewhat superficial and oddly balanced as to science and anecdote. But it kept me turning the pages and I finished it in a single sitting.

[Sofia Fresia · Rating 3 out of 5]

Parole chiave come resilienza, autostima e attitudine positiva stanno alla base di questo scritto di Daniela Mari. È la prima volta che mi avvicino all’argomento dopo gli studi infermieristici, ed è stato bello ritrovare molte delle conoscenze base tra queste pagine. Soprattutto però è stato interessante scoprire cose nuove, che le ‘nozioni base’ mi hanno permesso di comprendere meglio - anche se il linguaggio semplice permette di arrivare a una completa comprensione del libro in qualunque caso. Avvicinarsi alle nuove scoperte in ambito genetico, ripercorrere il lavoro di Alzheimer, seguire gli esempi di centenari e ultra centenari quasi come a volerne ‘carpire’ i segreti di una così straordinaria longevità... questo libro è una grande fonte di conoscenza, non eccessivamente scientifica, capace di catturare l’attenzione di chiunque abbia un minimo di curiosità sull’argomento. Si insiste molto sull’uso di terapie non farmacologiche - nonostante l’autrice sia stata geriatra all’ospedale Ca Granda di Milano - quali il movimento, la ripresa dei rapporti sociali, la pratica di una o più forme artistiche, come la pittura e la musica, ed è sottolineato anche il ruolo chiave della cultura e dell’arte nella prevenzione dei deficit cognitivi correlati all’età. La tesi dell’autrice lascia molta speranza per il futuro: nonostante alcuni abbiano una propensione biologica ad eludere le malattie, la longevità è qualcosa che si può costruire al di là di predisposizioni genetiche e fortuna biologica: il segreto sta nel nostro comportamento, mirato ad evitare abitudini dannose e a seguire uno stile di vita adeguato. Nulla di nuovo, ma vederlo presentato in vesti così ‘ufficiali’ infonde speranza.

[Alison · Rating 4 out of 5]

An interesting book about aging with some interesting insights. Thought though it was more about bio stories about centenarians, but instead a book by Mari about what she has learned about aging throughout her life. Not overly technical and easy enough to read and understand, and for those worried about aging and what it means, including cognitive decline, then a good book to introduce you to the science of aging and what we might do to help slow it down a little.

[Luke_Vik · Rating 5 out of 5]

A fascinating trip in the lives of centenarians, with many scientific insights presented in a compelling and entertaining way. The author is a gerontologist and shares her knowledge in a memoir-style that is appealing and highly informative. If you want to know how to age more graciously, this is the book for you.

[Cora · Rating 4 out of 5]

A quick read on the insights to aging learned by the author, who is a gerontologist in Italy. As mentioned by other reviewers, the title is a bit misleading, but this is an interesting book on aging, and she does provide many examples and case studies.