December 5, 2024 • 28 mins
Unlock the secrets to empowering your elderly loved ones and fostering a nurturing environment of inclusion and respect. Join us as we explore the transformative power of decision-making freedom and active participation in family activities for older adults. By valuing their input and encouraging social engagement, we create a vibrant community that celebrates the enduring contributions of our elders. Listen to the valuable insights from Dr. Ogugua Osiyogu from Abuja, Nigeria, as we discuss how families can support their older members in maintaining a sense of autonomy and relevance.
Discover the incredible potential of lifelong learning and how it can reshape the aging experience. From senior centers to university courses, we reveal opportunities that keep the elderly engaged and fulfilled. We delve into the science of healthy aging, discussing the profound impact of a plant-based diet, probiotics, and stress management on well-being. Together, we explore the fascinating world of cellular regeneration, autophagy, and senolytics, offering practical insights to promote vitality and longevity.
Experience the joy and therapeutic power of music and dance, as we share personal stories illustrating their profound impact on older patients with dementia. Learn how simple lifestyle adjustments, like intermittent fasting and hydration, can lead to a long and healthy life. We also highlight the significance of social connections and self-contentment in achieving happiness and well-being. With practical tips and inspiring anecdotes, this episode is your guide to building a life that honors the wisdom and vitality of our elders.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Dr Osi-Ogbu (00:00):
Sometimes young people feel they're going to
remain young forever, and thenthey have the luxury to take
risks, but those risks canactually be the reason why
you're not healthy at an olderage.
Dr Bola Sogade (00:23):
Hello and welcome to CocoaPods, a podcast
of the Birth Center for NaturalDeliveries Foundation.
My name is Dr Bola Sogade.
I'm a women's health specialist.
On this podcast, we talk aboutall the issues relating to
women's health and identify theproblems, and talk about ways in
(00:44):
which we can mitigate theproblems.
In this series, we explore thefascinating journey of actually
growing to an old age withvitality.
We'll uncover the secretsbehind longevity.
We'll explore how lifestylerichness in social connections,
(01:05):
a good, healthy diet, regularphysical activity, and a relaxed
approach to life contribute toremarkable health and happiness.
Today we gain valuable insightsfrom Dr Ogugua Osiyogu from
Abuja, Nigeria, an expert inaging.
Dr Osi-Ogbu (01:27):
Yes, thank you so much, Dr Shoghade, for having me
.
It's really a pleasure.
It's really good to be on thispodcast with you and I'm excited
that we'll be talking aboutaging.
Dr Bola Sogade (01:39):
Thank you.
I n continuation from ourprevious two episodes, what are
some of the things that thefamily can do to make them
relevant.
You know, what are just some ofthe practical things that
family members can do to helptheir older persons.
Dr Osi-Ogbu (01:59):
So one is to ensure that you don't take away their
autonomy for decision making.
So I've seen some of my clientsin the clinic where I'm asking
a question of the mother oh sohow is that pain?
Oh, and maybe she startstelling me about the pain and
the doctor goes no, no, no,you're always complaining about
(02:22):
that pain.
That's not a new thing.
And then I go it's not about itbeing new or old.
This is definitely of concernto her.
So we need to listen.
So being able to listen to them, show them respect, have them
make decisions for themselves,because some younger adults now
(02:42):
feel, oh, mom and dad are tooold to make their own decision.
Mom wants to eat something.
Or you just come and say oh,mom, this is your breakfast.
You didn't even ask her, and soshe's already feeling oh, I
can't even make decisions aboutwhat I eat.
Mom, we're going to an event.
(03:03):
Here is what you're going towear.
There's no question about.
Oh, you know, which of youroutfits would you like to wear?
Which one do you feel likewearing today?
So when we constantly makedecisions for them, you're
reminding them that they'reactually getting irrelevant
(03:24):
because they have become old.
So it's important we bring theminto decision-making, even when
they live under your roof orthey can even make decisions
about.
You can actually have them takeover certain aspects of the
home.
Oh, mom, you know what?
I think?
I need you to work with thecook on.
(03:46):
Drop a menu for us.
You know we like this.
You know.
That gives them a sense ofrelevance, that they're still
making a contribution to thefamily.
We must really listen to them.
Don't always say oh well, youtold me about this yesterday,
you're repeating it again today.
Just listen when they complainabout the pain or what did the
(04:10):
doctor say we should do?
Remind them of some of thethings that doctors might've
said to do cold compress, warmcompress.
So don't get into a state ofdespair.
It can be inundating, I agree,and in fact what I've said to
some family members is when youdon't have the energy to deal
with the concerns that they'reexpressing.
(04:33):
Let someone else step in.
So I had a daughter call me tosay oh, her mother is 84.
She's always calling abouthaving pains here, having pains
there.
Who's going to have pains ifnot her at 84?
And I'm only 50 something?
So I said well, yes but youdon't put it to her that way.
Just listen.
(04:53):
Yes, you feel like saying, oh,if you don't have pain at 83,
you know, but don't voice itbecause that won't help her at
that time.
And let's include them inactivities, even when they have
disabilities, by the way.
(05:14):
So I have encouraged familymembers to you know, your mother
is on a wheelchair, but she'salive, so let her engage in
activities like every livingperson as long as she has desire
for it.
You're going to church, you'regoing to the mosque.
Please have your mother comealong, or your dad come along,
(05:34):
even on a wheelchair.
And I'll tell you my own story.
God bless my mom.
She died at 88.
Um, she had had two strokes thatleft her wheelchair bound,
lived in Lagos, and you know Ilive here in Abuja, but every
month I made a point to go intoLagos.
We'll make a show of oh, thisSunday we're taking mom to
(05:58):
church.
She, she would make a fuss.
Oh, you don't have to do that.
But I realized that once we gother to church, she was happy to
be there.
We'll put her to the front ofthe altar.
And when we were thinking okay,now the major thing about
church is done, can we go?
She'd be like, no, but mass isnot over.
(06:20):
So that made me feel that thiswas something good we were doing
for her, even though shewouldn't want to stop us.
So we must continue to exposeour older people to act like
everybody else.
So that's important, right?
So we need to have them alsoengage in activities like
(06:42):
everybody else, even withdisabilities that keep them
wheelchair bound or when theyhave things like dementia.
We still need to get them outthere and you see their
countenance change.
You're also making them feelyou're one of us.
(07:02):
We go here, you come with us.
We respect you, we cherish here.
You come with us, we respectyou, we cherish you in spite of
your disability.
You say we're not ashamed ofyou just because you have a
disability.
We're also saying you're aliveand so participate like every
(07:25):
living person.
And you know we ask them abouttheir, their desires.
What is it they would like todo?
Because I saw you're 70 and Isay you could live another 20
years.
What would you like to be doing?
Uh, over those 20 years whileyou're waiting?
Uh, to be doing over those 20years while you're waiting to be
called up, because the mind, sothe mindset also needs to
(07:50):
change, which is why we're doinga lot of advocacy.
You know can get you aninstructor.
There's a university across theworld where they provide some
courses where you're not takingexams or anything just for the
fun of it, and a lot of theolder people participate in this
and, like I said earlier, Ilearn from my clients.
(08:11):
The professors in those classestend to learn from the older
persons, but again, it's aplatform to just allow them calm
, engage, share experience witheach other and continue to feel
relevant.
Dr Bola Sogade (08:29):
So you did say that some of the older people
might want to enroll in justclasses for learning.
Dr Osi-Ogbu (08:35):
Yes, yes, yes, it could be flower arrangement
class.
You know something?
Anything at all bead making.
So when I trained in the US,there are senior citizen centers
that actually you know.
There are platforms for theseseniors to just come and and you
(08:57):
see 80, 90 year olds doingchoreographic dancing.
I mean, I, I used to.
I used to feel ashamed that youknow.
So, yes, once you have desirefor, but if you desire it and
there's no platform, you don'tget to experience it and that
(09:18):
puts a limit to what you can do.
And that's what the WHO isactually trying to do with this
decade of healthy aging, 2020 to2030.
Reminding governments,professional groups, academics
to say, look, let's look at theolder adults, make sure we
create an environment for themto live healthy and be able to
(09:44):
express themselves, engage withsociety, live healthy lives that
allows them to continue tocontribute to society.
There is a lot they cancontribute, but if we don't give
the platform for them tocontinue to contribute to
society, there is a lot they cancontribute, but if we don't
give the platform for them tocome to, the society would
actually lose from that wealthof experience that they can
(10:05):
share with us.
Dr Bola Sogade (10:07):
Yeah, you're right, my mom, she's 85.
She goes to a senior center and, you know, one of the spoken
advantage is that she would say,oh, that 92 year old did that
exercise.
So I'm going to learn how to dothat tomorrow.
So it's pouring each other onto being better, to do more.
(10:29):
You know, and, like you said,when they grow older is when
they have just the wealth ofexperience, life experience and
knowledge, and it would be wisefor the younger people to tap on
them, to tap on this experienceand not miss out.
So, you know, thank you forbringing that up, but I wanted
(10:49):
to bring on for the young peoplewhat is the role of the
microbiome.
You know because nowadays youknow people are talking about
the human gut microbiome, andyou know they say this consists
of trillions of microorganismsliving in a digestive tract that
(11:11):
they have been shown to havesignificant impact on aging and
overall health.
So what is the use ofprobiotics, prebiotics and
dietary modifications?
I know you talked a lot aboutdietary modifications, but what
is the role of these in theyouth, in preventing aging for
(11:34):
younger people?
Dr Osi-Ogbu (11:37):
Right.
So there's something about you.
Are your gut or your gut health?
Is your health?
With the practice of excessivealcohol use, smoking, poor
exercise, all of this actuallyaffects the milieu of the gut.
(12:00):
Then the over-the-counter use,especially of antibiotics, then
change the equilibrium of thebacteria that should be in the
gut.
Substance abuse, you know allof those have been linked to
change in the bacteria load orthe equilibrium of bacteria in
(12:26):
the gut.
So being able again going backto that diet that is plant-based
really important in ensuringgut health.
The animal-based diets tend tolead to more inflammation.
(12:47):
Remember I talked aboutinflammation and those are some
of the things we're trying toavoid by avoiding animal-based
food, in addition to the risk ofhigh cholesterol and all of
that.
So plant-based, high-fiber dietto maintain gut health, Drinking
of loads and loads of wateralso to maintain gut health, and
(13:11):
our proteins also to comemainly from plant sources.
All of this will help us tomaintain gut health.
And there's also been a linkwith stress and gut health,
where you have conditions likeirritable bowel syndrome, which
tends to get flared duringstressful situations, and all
(13:34):
that.
So, really going back again tothose six pillars very important
Diet, no tobacco all that alsohelp without gut health.
Where there's a disequilibrium,the use of probiotics.
So there are people who,despite this lifestyle habit,
(13:56):
still have some disequilibriumwith the gut bacteria and the
probiotics are actually veryhelpful in maintaining gut
health and recepting the normalflora of the gut To actually be
able to reduce again thoseinflammatory processes that lead
to some of these age-relateddiseases.
Dr Bola Sogade (14:18):
So you know.
Additionally, another factabout slowing down the aging
process is the impact ofautophagy enhancement, and I
know that might be a big wordfor some, but autophagy is the
body's process of cleaning outdamaged cells and regenerating
newer, healthier cells, andpeople have linked things like
(14:41):
intermittent fasting, caloricrestriction and certain
medications to this autophagyenhancement.
Autophagy enhancement, you knowhow can we boost.
You know autophagy, which is,you know, the way to clean out
from the body damaged cells andregenerate newer, healthy cells.
(15:02):
How can we do that, you know?
Just clinically or practically.
Dr Osi-Ogbu (15:08):
Right.
So I think it's still allcoming back to the same avoiding
toxins, you know, tobaccodefinitely a no-no, excessive
alcohol, excessive caffeine useand the senolytics actually also
sort of been linked to that,because we're saying with
senolytics reduce senescent ordead cells, senolytics reduce
(15:29):
senescent or dead cells.
So yes, there have actuallybeen studies, particularly in
animal models, that have lookedat caloric restriction and
there's something called theMTOR pathway and rapamycin where
you know those rats that wererestricted from eating for, you
know, six to 12 hours tended todo better than those that didn't
(15:53):
.
So something to do withtelomere shortening, you know
you tend to find more of thatwith aging and with the caloric
restriction there was a reducedtendency for that.
So there are studies orresearch that been looked into
the benefit of caloricrestriction and that also has
been linked to the gut healthand being able to maintain a
(16:17):
healthier lifestyle.
So caloric restriction alsoagain back to the issue of
inflammation, reducing oxidativestress and having more
antioxidant property from thecaloric restriction and
intermittent fasting.
So with intermittent fasting,again, that's actually something
(16:38):
that's been looked intosignificantly in a lot of
research.
Now that we don't need to beeating around the clock.
I was on a trip in the lastthree, four days and I realized
that I could be up till 3 pm andI hadn't.
You know, I hadn't eaten butkept drinking.
(16:59):
So water is very essential.
We're all supposed to drink atleast three liters of fluid a
day.
You know, I was drinking allday and I realized that I really
didn't feel hungry and I don'tfeel weak or unhealthy just
because I'm not eating thosemany calories and sticking to
(17:20):
just the plant-based.
Some would say, oh, you're onlyeating fruits, you're only
eating vegetable salad.
Are you sure you're going to befull?
It's a lot of calories that areuseful versus the unuseful or
disease promoting calories fromyour animals or high
(17:40):
carbohydrate content.
So the rule is 80% of yourplate, if possible, to be from
your vegetables and only the 20%that will come from a bit of
carbohydrate or protein that youwant.
So I think generally we tend toeat a lot more than we really
need and you're getting your gutto go into overdrive mode,
(18:05):
consistently metabolizing thefood that you're eating.
But given the guts a bit ofthat break with the intermittent
fasting have been found toreduce again the inflammation,
high load of the oxidativestress that are all promoting
the age-related diseases.
Dr Bola Sogade (18:25):
Well, thank you.
So for the younger person outthere, or the pregnant younger
person, or planning to bepregnant younger person, we've
talked about this, but if youare going to summarize to them,
this is what you need to do tobe like that person on that
greek island where you saypeople, can you say that again,
(18:46):
the greek forget to die.
Dr Osi-Ogbu (18:48):
They forget to die the carrier.
Yes.
Dr Bola Sogade (18:52):
So can you give a summary for the younger people
and tie it to the saying forthe Greek island?
Dr Osi-Ogbu (18:59):
Right.
So eat healthy, maintainmeaningful social connection.
So you know, today the socialmedia, people are challenged by
people they don't even know.
You're just seeing someone.
Oh, this person dresses well.
No, focus on what is attainablefor you and be content with who
(19:24):
you are, what you have, becausethat's important.
If you're not in a state ofcontentment, there's a lot of
agitation.
If you're not in a state ofcontentment, there's a lot of
agitation.
That's undue stress, undueanxiety and you might take
decisions that are not healthpromoting.
So be content, maintain socialconnections with people that
have the same values with you.
Eat right, avoid those toxins.
(19:47):
You know where we all.
You go to a party and you drink, drink, drink.
A lot of discipline and beingable to say this is it.
And that discipline even comeseven with eating food.
So you should be able to saythis is all I'm going to eat and
once I'm done, that is it.
The next person comes and says,oh, look at this beautiful pick
(20:09):
and pie, I love pick and pie.
And says, oh, look at thisbeautiful pick and pile of pick
and pile, you know.
And that discipline and controlover what you eat, what you
drink, your activities, so thatyou're not sleep deprived,
because chronic sleepdeprivation, we know, is not
good for aging well, having apositive attitude.
So you have a challenge.
(20:30):
Don't look at the glass beinghalf empty, but look at it being
half full, which gives you hopeto be able to overcome that
challenge.
But if you look at it halfempty, you're going to feel
defeated and we're not going towant to try make any efforts at
overcoming that challenge.
We all have challenges.
(20:52):
You must be able to categorizethose challenges into do I have
an immediate solution?
Do I have midterm solution?
Do I have long-term solution,where you have an immediate
solution?
So you deal with that.
But you know these other two,it's going to take you some time
.
So mentally you are ready tosay you know what.
I'm going to unpack thisbecause it will take some time
(21:14):
to overcome.
But if you put them all in thesame mix, you're struggling with
the one that has immediate andthe one that has long-term and
you never really get out of thatquagmire.
So it's important that we'reable to say I have this
categories of hurdles, this ishow I'm going to deal with them.
(21:35):
Treat people well, because thenyou also get treated well.
So that attitude that you putforward, showing love to others,
so that what you give is whatyou receive back.
It's really important.
And believe in yourself, keepinvesting in yourself, because
(21:57):
when you invest in yourself, itgives you more confidence to
actually be content in who youare and to say I am enough.
That will take away undueanxiety and undue agitation and
you keep working progressivelytowards achieving what your life
(22:17):
goals.
And that means you must havecertain goals in life that you
want to meet and just workprogressively towards them,
making progress every day.
One other thing, even not justfor young people, but even for
older people to always countthose blessings Every day.
You've made some progress.
Give yourself a pat on the backrather than say, oh, I had 10
(22:43):
things I wanted to achieve, I'veonly achieved two.
Because I haven't achieved thiseight.
Oh, my God, for the two thatyou have achieved.
Celebrate them so that you havefreedom of mind to now work on.
Okay, this other eight, how amI going to tackle them?
But if you go into a state ofdefeat because you achieved less
(23:06):
than you had anticipated, youwon't be able to even move
forward to overcome the othereight and the subsequent days to
come.
So it's important that wecelebrate wins and not always
focusing on the things that areundone or unachieved, and make
sure you identify a generalpractitioner, a clinician that
(23:32):
you're seeing annually and, inbetween, whenever there's a
problem.
Very important that somebodyhas your history.
If there's something theyalready know, this person has
this.
This person has that, unlikethe situation where you're just
doctor shopping.
You go from doctor A to doctorB to doctor C.
You haven't given any of themthe luxury to have your history
(23:56):
and be able to take good care ofyou when you're in need of
their care.
So it's important and you'regoing in for those regular
checks.
Sometimes young people feelthey're going to remain young
forever and then they have theluxury to take risks forever,
and then they have the luxury totake risks.
(24:17):
But those risks can actually bethe reason why you're not
healthy at an older age.
So measure the risks that youtake, both financially and
otherwise, because the financialrisk also puts you in a
psychological state of anxiety,depression if you haven't taken
the appropriate risks, andspirituality.
(24:38):
There's a lot of studies nowthat are looking at the benefit
of this, even for control ofthings like diabetes and
hypertension, and we just feelthat it's a way to measure how
you live life.
You know, to keep it in check,all of the things that I talked
about.
You know the fear of notfollowing the will of God would
(25:03):
make you actually keep to someof the things that we talked
about not smoking, not indulgingin substances, treating other
people well and all that.
All that will come when youfeel that you need to come under
the control of a higher being,of your creator.
So that helps significantly.
(25:24):
And maintaining good, meaningfulrelationships.
So I find that a lot of youngpeople invest in time and
sometimes money in relationshipswith friends and they
deprioritize family.
So you find an 80-year-oldwhose younger adult children are
(25:51):
flying from here to there forevents for their friends and a
whole year might go by and theyhave not physically seen their
parents.
So we must prioritize nurturingrelationships with parents,
with family.
Family is also importantbecause, when it comes down to
(26:16):
it, your family members are theones that are going to leave
everything else to meet yourneeds.
I mean, there are friends whocan be family members, but we
must be able to have a balancein deepening relationship not
just with the friends as we'regrowing up, but also family
(26:37):
members as well your parents,your siblings really important
that you maintain goodrelationships with them so that
they are then your support baseand you also remain part of the
support base for them as well.
Dr Bola Sogade (26:55):
We have been talking to Dr Ogugua Osiobu.
She is an aging medicinespecialist and a pioneer in
Nigeria.
She lives in the city of Abujaand so you know, as we close,
you know, can you tell us a funfact about you?
Dr Osi-Ogbu (27:15):
You know just something I don't know.
Oh yeah, you did see me do that, dancing in the bus I love to
dance.
And just to narrow before our50th birthday party, and, and I
kept dancing, somebody came andsaid, ah, and see, I didn't
(27:36):
think that you know, you enjoyeddoing this.
Yes, I love, I love to dance.
So that's one fun fact.
When I actually met my husband,he looked very serious and I
thought, huh, I'm not sure thathe can be my partner.
It doesn't look like he evenlistens to music, let alone
(27:56):
dance.
And in conversation it came outthat he actually loves music
and I said, thank you, lord.
So that's how much music anddancing, how important those two
are for me.
So, yes, I enjoy music, I enjoydancing and I do dance with
some of my patients in theclinics, especially the older
(28:18):
ones with dementia.
Some fun, nothing heavy.
So I say something and I say,can you sing a song for me?
And then they sing, and thenthey get up and they're dancing
and they're happy about thatengagement.
So, yes, this is a doctor thatenjoys music and dancing.
Dr Bola Sogade (28:39):
Thank you so very much for that Next episode.
Some people they just see thedoctor and they don't even know
what the visit was about.
Sometimes young people feel they're going to
remain young forever, and thenthey have the luxury to take
risks, but those risks canactually be the reason why
you're not healthy at an olderage.
Dr Bola Sogade (00:23):
Hello and welcome to CocoaPods, a podcast
of the Birth Center for NaturalDeliveries Foundation.
My name is Dr Bola Sogade.
I'm a women's health specialist.
On this podcast, we talk aboutall the issues relating to
women's health and identify theproblems, and talk about ways in
(00:44):
which we can mitigate theproblems.
In this series, we explore thefascinating journey of actually
growing to an old age withvitality.
We'll uncover the secretsbehind longevity.
We'll explore how lifestylerichness in social connections,
(01:05):
a good, healthy diet, regularphysical activity, and a relaxed
approach to life contribute toremarkable health and happiness.
Today we gain valuable insightsfrom Dr Ogugua Osiyogu from
Abuja, Nigeria, an expert inaging.
Dr Osi-Ogbu (01:27):
Yes, thank you so much, Dr Shoghade, for having me
.
It's really a pleasure.
It's really good to be on thispodcast with you and I'm excited
that we'll be talking aboutaging.
Dr Bola Sogade (01:39):
Thank you.
I n continuation from ourprevious two episodes, what are
some of the things that thefamily can do to make them
relevant.
You know, what are just some ofthe practical things that
family members can do to helptheir older persons.
Dr Osi-Ogbu (01:59):
So one is to ensure that you don't take away their
autonomy for decision making.
So I've seen some of my clientsin the clinic where I'm asking
a question of the mother oh sohow is that pain?
Oh, and maybe she startstelling me about the pain and
the doctor goes no, no, no,you're always complaining about
(02:22):
that pain.
That's not a new thing.
And then I go it's not about itbeing new or old.
This is definitely of concernto her.
So we need to listen.
So being able to listen to them, show them respect, have them
make decisions for themselves,because some younger adults now
(02:42):
feel, oh, mom and dad are tooold to make their own decision.
Mom wants to eat something.
Or you just come and say oh,mom, this is your breakfast.
You didn't even ask her, and soshe's already feeling oh, I
can't even make decisions aboutwhat I eat.
Mom, we're going to an event.
(03:03):
Here is what you're going towear.
There's no question about.
Oh, you know, which of youroutfits would you like to wear?
Which one do you feel likewearing today?
So when we constantly makedecisions for them, you're
reminding them that they'reactually getting irrelevant
(03:24):
because they have become old.
So it's important we bring theminto decision-making, even when
they live under your roof orthey can even make decisions
about.
You can actually have them takeover certain aspects of the
home.
Oh, mom, you know what?
I think?
I need you to work with thecook on.
(03:46):
Drop a menu for us.
You know we like this.
You know.
That gives them a sense ofrelevance, that they're still
making a contribution to thefamily.
We must really listen to them.
Don't always say oh well, youtold me about this yesterday,
you're repeating it again today.
Just listen when they complainabout the pain or what did the
(04:10):
doctor say we should do?
Remind them of some of thethings that doctors might've
said to do cold compress, warmcompress.
So don't get into a state ofdespair.
It can be inundating, I agree,and in fact what I've said to
some family members is when youdon't have the energy to deal
with the concerns that they'reexpressing.
(04:33):
Let someone else step in.
So I had a daughter call me tosay oh, her mother is 84.
She's always calling abouthaving pains here, having pains
there.
Who's going to have pains ifnot her at 84?
And I'm only 50 something?
So I said well, yes but youdon't put it to her that way.
Just listen.
(04:53):
Yes, you feel like saying, oh,if you don't have pain at 83,
you know, but don't voice itbecause that won't help her at
that time.
And let's include them inactivities, even when they have
disabilities, by the way.
(05:14):
So I have encouraged familymembers to you know, your mother
is on a wheelchair, but she'salive, so let her engage in
activities like every livingperson as long as she has desire
for it.
You're going to church, you'regoing to the mosque.
Please have your mother comealong, or your dad come along,
(05:34):
even on a wheelchair.
And I'll tell you my own story.
God bless my mom.
She died at 88.
Um, she had had two strokes thatleft her wheelchair bound,
lived in Lagos, and you know Ilive here in Abuja, but every
month I made a point to go intoLagos.
We'll make a show of oh, thisSunday we're taking mom to
(05:58):
church.
She, she would make a fuss.
Oh, you don't have to do that.
But I realized that once we gother to church, she was happy to
be there.
We'll put her to the front ofthe altar.
And when we were thinking okay,now the major thing about
church is done, can we go?
She'd be like, no, but mass isnot over.
(06:20):
So that made me feel that thiswas something good we were doing
for her, even though shewouldn't want to stop us.
So we must continue to exposeour older people to act like
everybody else.
So that's important, right?
So we need to have them alsoengage in activities like
(06:42):
everybody else, even withdisabilities that keep them
wheelchair bound or when theyhave things like dementia.
We still need to get them outthere and you see their
countenance change.
You're also making them feelyou're one of us.
(07:02):
We go here, you come with us.
We respect you, we cherish here.
You come with us, we respectyou, we cherish you in spite of
your disability.
You say we're not ashamed ofyou just because you have a
disability.
We're also saying you're aliveand so participate like every
(07:25):
living person.
And you know we ask them abouttheir, their desires.
What is it they would like todo?
Because I saw you're 70 and Isay you could live another 20
years.
What would you like to be doing?
Uh, over those 20 years whileyou're waiting?
Uh, to be doing over those 20years while you're waiting to be
called up, because the mind, sothe mindset also needs to
(07:50):
change, which is why we're doinga lot of advocacy.
You know can get you aninstructor.
There's a university across theworld where they provide some
courses where you're not takingexams or anything just for the
fun of it, and a lot of theolder people participate in this
and, like I said earlier, Ilearn from my clients.
(08:11):
The professors in those classestend to learn from the older
persons, but again, it's aplatform to just allow them calm
, engage, share experience witheach other and continue to feel
relevant.
Dr Bola Sogade (08:29):
So you did say that some of the older people
might want to enroll in justclasses for learning.
Dr Osi-Ogbu (08:35):
Yes, yes, yes, it could be flower arrangement
class.
You know something?
Anything at all bead making.
So when I trained in the US,there are senior citizen centers
that actually you know.
There are platforms for theseseniors to just come and and you
(08:57):
see 80, 90 year olds doingchoreographic dancing.
I mean, I, I used to.
I used to feel ashamed that youknow.
So, yes, once you have desirefor, but if you desire it and
there's no platform, you don'tget to experience it and that
(09:18):
puts a limit to what you can do.
And that's what the WHO isactually trying to do with this
decade of healthy aging, 2020 to2030.
Reminding governments,professional groups, academics
to say, look, let's look at theolder adults, make sure we
create an environment for themto live healthy and be able to
(09:44):
express themselves, engage withsociety, live healthy lives that
allows them to continue tocontribute to society.
There is a lot they cancontribute, but if we don't give
the platform for them tocontinue to contribute to
society, there is a lot they cancontribute, but if we don't
give the platform for them tocome to, the society would
actually lose from that wealthof experience that they can
(10:05):
share with us.
Dr Bola Sogade (10:07):
Yeah, you're right, my mom, she's 85.
She goes to a senior center and, you know, one of the spoken
advantage is that she would say,oh, that 92 year old did that
exercise.
So I'm going to learn how to dothat tomorrow.
So it's pouring each other onto being better, to do more.
(10:29):
You know, and, like you said,when they grow older is when
they have just the wealth ofexperience, life experience and
knowledge, and it would be wisefor the younger people to tap on
them, to tap on this experienceand not miss out.
So, you know, thank you forbringing that up, but I wanted
(10:49):
to bring on for the young peoplewhat is the role of the
microbiome.
You know because nowadays youknow people are talking about
the human gut microbiome, andyou know they say this consists
of trillions of microorganismsliving in a digestive tract that
(11:11):
they have been shown to havesignificant impact on aging and
overall health.
So what is the use ofprobiotics, prebiotics and
dietary modifications?
I know you talked a lot aboutdietary modifications, but what
is the role of these in theyouth, in preventing aging for
(11:34):
younger people?
Dr Osi-Ogbu (11:37):
Right.
So there's something about you.
Are your gut or your gut health?
Is your health?
With the practice of excessivealcohol use, smoking, poor
exercise, all of this actuallyaffects the milieu of the gut.
(12:00):
Then the over-the-counter use,especially of antibiotics, then
change the equilibrium of thebacteria that should be in the
gut.
Substance abuse, you know allof those have been linked to
change in the bacteria load orthe equilibrium of bacteria in
(12:26):
the gut.
So being able again going backto that diet that is plant-based
really important in ensuringgut health.
The animal-based diets tend tolead to more inflammation.
(12:47):
Remember I talked aboutinflammation and those are some
of the things we're trying toavoid by avoiding animal-based
food, in addition to the risk ofhigh cholesterol and all of
that.
So plant-based, high-fiber dietto maintain gut health, Drinking
of loads and loads of wateralso to maintain gut health, and
(13:11):
our proteins also to comemainly from plant sources.
All of this will help us tomaintain gut health.
And there's also been a linkwith stress and gut health,
where you have conditions likeirritable bowel syndrome, which
tends to get flared duringstressful situations, and all
(13:34):
that.
So, really going back again tothose six pillars very important
Diet, no tobacco all that alsohelp without gut health.
Where there's a disequilibrium,the use of probiotics.
So there are people who,despite this lifestyle habit,
(13:56):
still have some disequilibriumwith the gut bacteria and the
probiotics are actually veryhelpful in maintaining gut
health and recepting the normalflora of the gut To actually be
able to reduce again thoseinflammatory processes that lead
to some of these age-relateddiseases.
Dr Bola Sogade (14:18):
So you know.
Additionally, another factabout slowing down the aging
process is the impact ofautophagy enhancement, and I
know that might be a big wordfor some, but autophagy is the
body's process of cleaning outdamaged cells and regenerating
newer, healthier cells, andpeople have linked things like
(14:41):
intermittent fasting, caloricrestriction and certain
medications to this autophagyenhancement.
Autophagy enhancement, you knowhow can we boost.
You know autophagy, which is,you know, the way to clean out
from the body damaged cells andregenerate newer, healthy cells.
(15:02):
How can we do that, you know?
Just clinically or practically.
Dr Osi-Ogbu (15:08):
Right.
So I think it's still allcoming back to the same avoiding
toxins, you know, tobaccodefinitely a no-no, excessive
alcohol, excessive caffeine useand the senolytics actually also
sort of been linked to that,because we're saying with
senolytics reduce senescent ordead cells, senolytics reduce
(15:29):
senescent or dead cells.
So yes, there have actuallybeen studies, particularly in
animal models, that have lookedat caloric restriction and
there's something called theMTOR pathway and rapamycin where
you know those rats that wererestricted from eating for, you
know, six to 12 hours tended todo better than those that didn't
(15:53):
.
So something to do withtelomere shortening, you know
you tend to find more of thatwith aging and with the caloric
restriction there was a reducedtendency for that.
So there are studies orresearch that been looked into
the benefit of caloricrestriction and that also has
been linked to the gut healthand being able to maintain a
(16:17):
healthier lifestyle.
So caloric restriction alsoagain back to the issue of
inflammation, reducing oxidativestress and having more
antioxidant property from thecaloric restriction and
intermittent fasting.
So with intermittent fasting,again, that's actually something
(16:38):
that's been looked intosignificantly in a lot of
research.
Now that we don't need to beeating around the clock.
I was on a trip in the lastthree, four days and I realized
that I could be up till 3 pm andI hadn't.
You know, I hadn't eaten butkept drinking.
(16:59):
So water is very essential.
We're all supposed to drink atleast three liters of fluid a
day.
You know, I was drinking allday and I realized that I really
didn't feel hungry and I don'tfeel weak or unhealthy just
because I'm not eating thosemany calories and sticking to
(17:20):
just the plant-based.
Some would say, oh, you're onlyeating fruits, you're only
eating vegetable salad.
Are you sure you're going to befull?
It's a lot of calories that areuseful versus the unuseful or
disease promoting calories fromyour animals or high
(17:40):
carbohydrate content.
So the rule is 80% of yourplate, if possible, to be from
your vegetables and only the 20%that will come from a bit of
carbohydrate or protein that youwant.
So I think generally we tend toeat a lot more than we really
need and you're getting your gutto go into overdrive mode,
(18:05):
consistently metabolizing thefood that you're eating.
But given the guts a bit ofthat break with the intermittent
fasting have been found toreduce again the inflammation,
high load of the oxidativestress that are all promoting
the age-related diseases.
Dr Bola Sogade (18:25):
Well, thank you.
So for the younger person outthere, or the pregnant younger
person, or planning to bepregnant younger person, we've
talked about this, but if youare going to summarize to them,
this is what you need to do tobe like that person on that
greek island where you saypeople, can you say that again,
(18:46):
the greek forget to die.
Dr Osi-Ogbu (18:48):
They forget to die the carrier.
Yes.
Dr Bola Sogade (18:52):
So can you give a summary for the younger people
and tie it to the saying forthe Greek island?
Dr Osi-Ogbu (18:59):
Right.
So eat healthy, maintainmeaningful social connection.
So you know, today the socialmedia, people are challenged by
people they don't even know.
You're just seeing someone.
Oh, this person dresses well.
No, focus on what is attainablefor you and be content with who
(19:24):
you are, what you have, becausethat's important.
If you're not in a state ofcontentment, there's a lot of
agitation.
If you're not in a state ofcontentment, there's a lot of
agitation.
That's undue stress, undueanxiety and you might take
decisions that are not healthpromoting.
So be content, maintain socialconnections with people that
have the same values with you.
Eat right, avoid those toxins.
(19:47):
You know where we all.
You go to a party and you drink, drink, drink.
A lot of discipline and beingable to say this is it.
And that discipline even comeseven with eating food.
So you should be able to saythis is all I'm going to eat and
once I'm done, that is it.
The next person comes and says,oh, look at this beautiful pick
(20:09):
and pie, I love pick and pie.
And says, oh, look at thisbeautiful pick and pile of pick
and pile, you know.
And that discipline and controlover what you eat, what you
drink, your activities, so thatyou're not sleep deprived,
because chronic sleepdeprivation, we know, is not
good for aging well, having apositive attitude.
So you have a challenge.
(20:30):
Don't look at the glass beinghalf empty, but look at it being
half full, which gives you hopeto be able to overcome that
challenge.
But if you look at it halfempty, you're going to feel
defeated and we're not going towant to try make any efforts at
overcoming that challenge.
We all have challenges.
(20:52):
You must be able to categorizethose challenges into do I have
an immediate solution?
Do I have midterm solution?
Do I have long-term solution,where you have an immediate
solution?
So you deal with that.
But you know these other two,it's going to take you some time
.
So mentally you are ready tosay you know what.
I'm going to unpack thisbecause it will take some time
(21:14):
to overcome.
But if you put them all in thesame mix, you're struggling with
the one that has immediate andthe one that has long-term and
you never really get out of thatquagmire.
So it's important that we'reable to say I have this
categories of hurdles, this ishow I'm going to deal with them.
(21:35):
Treat people well, because thenyou also get treated well.
So that attitude that you putforward, showing love to others,
so that what you give is whatyou receive back.
It's really important.
And believe in yourself, keepinvesting in yourself, because
(21:57):
when you invest in yourself, itgives you more confidence to
actually be content in who youare and to say I am enough.
That will take away undueanxiety and undue agitation and
you keep working progressivelytowards achieving what your life
(22:17):
goals.
And that means you must havecertain goals in life that you
want to meet and just workprogressively towards them,
making progress every day.
One other thing, even not justfor young people, but even for
older people to always countthose blessings Every day.
You've made some progress.
Give yourself a pat on the backrather than say, oh, I had 10
(22:43):
things I wanted to achieve, I'veonly achieved two.
Because I haven't achieved thiseight.
Oh, my God, for the two thatyou have achieved.
Celebrate them so that you havefreedom of mind to now work on.
Okay, this other eight, how amI going to tackle them?
But if you go into a state ofdefeat because you achieved less
(23:06):
than you had anticipated, youwon't be able to even move
forward to overcome the othereight and the subsequent days to
come.
So it's important that wecelebrate wins and not always
focusing on the things that areundone or unachieved, and make
sure you identify a generalpractitioner, a clinician that
(23:32):
you're seeing annually and, inbetween, whenever there's a
problem.
Very important that somebodyhas your history.
If there's something theyalready know, this person has
this.
This person has that, unlikethe situation where you're just
doctor shopping.
You go from doctor A to doctorB to doctor C.
You haven't given any of themthe luxury to have your history
(23:56):
and be able to take good care ofyou when you're in need of
their care.
So it's important and you'regoing in for those regular
checks.
Sometimes young people feelthey're going to remain young
forever and then they have theluxury to take risks forever,
and then they have the luxury totake risks.
(24:17):
But those risks can actually bethe reason why you're not
healthy at an older age.
So measure the risks that youtake, both financially and
otherwise, because the financialrisk also puts you in a
psychological state of anxiety,depression if you haven't taken
the appropriate risks, andspirituality.
(24:38):
There's a lot of studies nowthat are looking at the benefit
of this, even for control ofthings like diabetes and
hypertension, and we just feelthat it's a way to measure how
you live life.
You know, to keep it in check,all of the things that I talked
about.
You know the fear of notfollowing the will of God would
(25:03):
make you actually keep to someof the things that we talked
about not smoking, not indulgingin substances, treating other
people well and all that.
All that will come when youfeel that you need to come under
the control of a higher being,of your creator.
So that helps significantly.
(25:24):
And maintaining good, meaningfulrelationships.
So I find that a lot of youngpeople invest in time and
sometimes money in relationshipswith friends and they
deprioritize family.
So you find an 80-year-oldwhose younger adult children are
(25:51):
flying from here to there forevents for their friends and a
whole year might go by and theyhave not physically seen their
parents.
So we must prioritize nurturingrelationships with parents,
with family.
Family is also importantbecause, when it comes down to
(26:16):
it, your family members are theones that are going to leave
everything else to meet yourneeds.
I mean, there are friends whocan be family members, but we
must be able to have a balancein deepening relationship not
just with the friends as we'regrowing up, but also family
(26:37):
members as well your parents,your siblings really important
that you maintain goodrelationships with them so that
they are then your support baseand you also remain part of the
support base for them as well.
Dr Bola Sogade (26:55):
We have been talking to Dr Ogugua Osiobu.
She is an aging medicinespecialist and a pioneer in
Nigeria.
She lives in the city of Abujaand so you know, as we close,
you know, can you tell us a funfact about you?
Dr Osi-Ogbu (27:15):
You know just something I don't know.
Oh yeah, you did see me do that, dancing in the bus I love to
dance.
And just to narrow before our50th birthday party, and, and I
kept dancing, somebody came andsaid, ah, and see, I didn't
(27:36):
think that you know, you enjoyeddoing this.
Yes, I love, I love to dance.
So that's one fun fact.
When I actually met my husband,he looked very serious and I
thought, huh, I'm not sure thathe can be my partner.
It doesn't look like he evenlistens to music, let alone
(27:56):
dance.
And in conversation it came outthat he actually loves music
and I said, thank you, lord.
So that's how much music anddancing, how important those two
are for me.
So, yes, I enjoy music, I enjoydancing and I do dance with
some of my patients in theclinics, especially the older
(28:18):
ones with dementia.
Some fun, nothing heavy.
So I say something and I say,can you sing a song for me?
And then they sing, and thenthey get up and they're dancing
and they're happy about thatengagement.
So, yes, this is a doctor thatenjoys music and dancing.
Dr Bola Sogade (28:39):
Thank you so very much for that Next episode.
Some people they just see thedoctor and they don't even know
what the visit was about.
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