Here is the fourth set of extracts from Harriet Vines' book "Age Smart." Dr. Vines is an experienced author, lecturer and retired college professor who has appeared on radio and TV, talking about her research into helping people age well. This one deals with the obstacles in your way to smart aging. Robert Griffith, Editor

Chapter 4: Overcoming Obstacles

The way you handle aging is shaped in large measure by your expectations. They, in turn, are generated by your beliefs, many of which are grounded in myth. Myths cause and exaggerate fears. To accept these myths is self-defeating. Believing in them makes you think there is nothing you can do to affect how you age; therefore, you don't do all you can and should do to age well.

To develop a more accurate understanding of aging and more realistic expectations, let's revisit some popular myths about aging and correct for distortion. These myths create a lot of baggage you can well do without.

Myth #1: We're not mentally sharp as we get older because we lose all those brain cells.

The effects of aging on the brain are minimal in terms of aging well. You are born with billions of nerve cells that form learning and memory connections (synapses) throughout life. Yes, some brain cells do die, but new ones grow and synapses are generated and develop complexity regardless of age.

You have more than enough nerve cells in your brain to last a lifetime, with a sufficient majority in reserve should they be needed to take over in the case of injuries or illness. This phenomenon is called the brain's built-in plasticity.

Mental exercises strengthen your brain by stimulating new synapses and reinforcing existing ones. They capitalize on the brain's plasticity, capacity and ability to grow the mind.

Myth #2: You can't teach an old dog new tricks.

The latest research confirms your brain's ability to form new synapses, absorb new data and retain fundamentals throughout life. As you age, for example, your verbal intelligence doesn't decline. You don't "forget" how to write, how to speak, how to read.

In fact, these skills can increase. An experimental group of people 65 and older was given five hours of training in spatial orientation and reasoning skills. Two thirds of the group showed mental improvement. Six months later, a significant number still tested stronger

Mental activity keeps the brain in top condition. Cogitating is to the brain what movement is to the body. When confronted by a problem, whether it's how to get out of the path of a speeding car, what investment to make or book to read, the brain shifts into gear.

What may decline is the speed at which you recall what you're trying to remember and some ability to process information. But that's OK. You don't run the mile as fast as you used to, either. Given time, older people do as well as younger people on tests of cognitive ability.

Myth #3: The secret of successful aging is to choose the right parents.

Only about 30-40% of the characteristics of aging can be attributed to heredity. Moreover, the role genes play grows less important with increasing age. Life style choices are more likely to cause the unpleasant physical and mental conditions people blame on aging.

Overeating, poor nutrition, smoking, too much alcohol, lack of regular physical and mental exercise, taking an array of uncoordinated medications, and insufficient social contact can cause more problems than the aging process itself.

Life Style Profile

The following is a list of unhealthy life style behaviors. How many are descriptive of the way you live?

• Smoking
• Poor Nutrition
  o Too Much Food
  o Unhealthy Food
• Too Much Alcohol
• Not Enough Exercise
  o Physical
  o Mental
• Unmonitored Medications
• Insufficient Social Interaction

What is your life style profile? Be honest. How closely do you resemble the unhealthy descriptors cited?

The Mind/Body Connection

When you are on an emotional high, all's well, and you feel fine. Nothing hurts. But when you're stressed or depressed, everything is too much; you have no energy. Furthermore, when you are sick, it's not unusual to feel irritable, sluggish, blue. Remember how down you were and how hard it was to concentrate on anything last time you had the flu?

The mind-body connection is a two-way street. Examples of how the mind directly affects the body include emotions, sex, visualization, and biofeedback. Strong proof of the mind's effect on the body is the placebo effect, a bodily result caused solely by belief in the treatment.

Emotions express themselves physically. People who are nervous perspire, feel "butterflies" in their stomach, frequently clear their throat, and frequent the restroom. All are physical reactions generated by the mind.

Sex is a prime example of mind over matter. Most men and women are familiar with the intimate tie between erotic thoughts, mental images and bodily responses.

Visualization is another demonstration of the mind's effect on the body. Beginning golfers and tennis players, for example, are taught to "see" themselves swinging the club or stroking the ball to groove the motion so their mind can help their body remember.

Biofeedback is the mind/body connection in action. Evidence shows the relaxation response can help to reduce stress-related heart attacks and strokes. Many people meditate to lower their blood pressure.

The Placebo Effect fascinates and amazes doctors. A biological change occurs because the patient, not knowing the treatment is fake, strongly believes in its effectiveness. Placebos have been shown to be 50-60% as effective as aspirin or codeine for pain relief.

Make the Mind-Body Connection Work for You

Your mind controls your body. Learn to use the connection to your advantage. When you are mentally and physically fit, you function more effectively and are able to overcome obstacles more effectively. You feel and act sharp. You heal better, too.

Physically and mentally fit people feel good about themselves and have a positive attitude. They have greater self-confidence, are not afraid to meet and talk to people, engage in activities, and remain involved in life.

Mental Fitness Workout # 4

Mental Calisthenics

Count up by 3 and down by 4 as quickly as you can, starting at 3 and 100.

3-100, 6-96, 9-92 ... 75-4

Repeat whenever you have time with numbers you choose.

Sensory Drills

Look around you for 4 (easy), 7, or 10 (hard!) triangular shaped objects. Look for objects to match criteria you select. Use different colors, sizes, functions; brown 4-legged animals, red cars, white scarves, furniture to sit on, etc.

Visualization

Visualize an area you can comfortably walk in 15-20 minutes. Draw a map of it according to a scale you devise. Include buildings, markers, signs, trees, cross-streets, etc.

Sprints

Name as many different head coverings as you can in 30 seconds.

Cool Down

Define "Successful Aging" for yourself.

There are more mental exercises in this chapter from Aging Smart, but we can't include them all here. If you want to order the book, please go to: http://www.agesmart.us/