Men: Tips for Staying Healthy at 50+

Living a healthy, happy life beyond 50 requires a few lifestyle changes and considerations for most men. As the body ages maintaining good overall health requires regular health check-ups, health screenings and an altered diet and exercise program that promote a healthy cardiovascular system.

Health Check-ups and Your Aging Body 
Many men believe as long as they feel okay they don’t have to worry about illness or disease – that’s simply not true. Regular health checkups are important for overall health as they can detect problems before symptoms arise. Some of the more important health checkups and screenings for men over 50 include:

• Rectal exams
• Cholesterol testing
• Blood pressure screening
• Blood sugar testing
• Skin health screening
• Eye exams
• Hearing exams
• Dental checkups
• Prostate checkups

Diet and Exercise Changes Essential for Longevity and Health
One of the most common health problems experienced by men over the age of 50 affect the heart. The health of your cardiovascular system (heart) is dependent on several other factors, including diet and exercise habits.

Your diet should include plenty of fiber, water and lean protein. Add green leafy vegetables, low glycemic fruits and complex carbohydrates to your diet while limiting intake of simple carbohydrates like sugar, white flour, pasta, rice and bread. Complex carbohydrates are rich in whole grains – perfect for boosting cardiovascular health.

In addition to altering your diet, you need to exercise often. Some men are scared to start a new exercise program when they are 50 or older. Check with your doctor before starting a new exercise program, but rest assured that even patients who’ve suffered heart attack, stroke and even organ transplants are advised to exercise on some level – so exercise is safe for nearly all men over the age of 50.

Exercise does not have to include marathon running, bodybuilding-style weight lifting or sprinting on the treadmill. Starting light could include walking 5 to 10 minutes each night after dinner and working up to more strenuous exercise as your health and doctor allows.

Skipping the Bad Habits
Smoking and excessive alcohol intake can have a detrimental effect on health. Minimize alcohol intake and stop smoking to live a longer, healthier life. Talk to your physician about smoking cessation methods appropriate for your current health and specific needs. Alcohol consumption is considered healthy, by some doctors, in moderations – so talk with your physician about the best means of reducing alcohol intake.

- See more at: http://www.babymed.com

Exercise and Fitness over 50: Tips for getting started safely

Committing to a routine of physical activity is one of the healthiest decisions you can make. Before you get moving, though, consider how best to be safe.

• Get medical clearance from your doctor before starting an exercise program, especially if you have a preexisting condition. Ask if there are any activities you should avoid.
• Consider health concerns. Keep in mind how your ongoing health problems affect your workouts. For example, diabetics may need to adjust the timing of medication and meal plans when setting an exercise schedule. Above all, if something feels wrong, such as sharp pain or unusual shortness of breath, simply stop. You may need to scale back or try another activity.
• Start slow. If you haven’t been active in a while, it can be harmful to go “all out.” Instead, build up your exercise program little by little. Try spacing workouts in ten-minute increments twice a day. Or try just one class each week. Prevent crash-and-burn fatigue by warming up, cooling down, and keeping water handy.
• Commit to an exercise schedule for at least 3 or 4 weeks so that it becomes habit, and force yourself to stick with it.
• Stay motivated by focusing on short-term goals, such as improving your mood and energy levels and reducing stress, rather than goals such as weight loss, which can take longer to achieve.
• Recognize problems. Exercise should never hurt or make you feel lousy. Stop exercising immediately and call your doctor if you feel dizzy or short of breath, develop chest pain or pressure, break out in a cold sweat, or experience pain. Also stop if a joint is red, swollen, or tender to touch.

Source: http://www.helpguide.org/

Over 50: Bleeding After Menopause? Don’t Go With That Flow!

image from healthline.com

By Lauren Streicher, MD

It’s always disconcerting to have unexpected vaginal bleeding, but it’s particularly unsettling when it occurs years after your uterus and ovaries have closed for business and you no longer possess a pad or a tampon. It’s not just about making the midnight run for sanitary products, it’s that stomach-dropping fear that “blood equals cancer” that causes women to spend hours searching the Internet for reassurance. In spite of the fact that most women imagine the worst, in the majority of cases, postmenopausal bleeding is not an indication of anything serious.

So, if you see red and you’re not supposed to  … what next?

The first step is to determine where the blood is coming from. Blood on the toilet paper can be coming from the vagina, rectum or bladder, and while it seems as if the source should be obvious, it’s not always easy to know. When in doubt, put a tampon in (you may have to borrow one from your daughter). If the tampon stays white but there is blood in the toilet bowl, it’s most likely coming from the rectum or bladder and a visit to your primary care doctor is in order.  

The best time to see your gynecologist about abnormal vaginal bleeding is while you are bleeding so we can determine not only where it’s coming from, but also how heavy it is. Your description helps, but I have learned over the years that one woman’s spotting is another woman’s hemorrhage. Many women are hesitant to be examined while bleeding, but as I overheard my nurse once say to one of my patients who was reluctant, “Don’t worry. Here, everyone either arrives bleeding or leaves bleeding.” Not exactly how I would have phrased it, but somewhat accurate nonetheless.

So, short of cancer, what causes most postmenopausal bleeding?

A bloody vaginal discharge is commonly due to dryness and thinning of vaginal tissue from lack of estrogen. Vaginal infections such as yeast or bacterial vaginosis are another culprit.

Bleeding originating from the cervix can occur if there is a benign cervical polyp or cervical inflammation. Many sexually transmitted infections can cause cervical bleeding; if there is a new partner in your life, it is a good idea to be screened for chlamydia, gonorrhea and trichomonas. Cervical and vaginal cancers can also cause bleeding, but are less common.

Abnormal bleeding from the cavity of the uterus is caused by hormonal imbalances, benign growths such as polyps or fibroids, pre-cancer or cancer. An ultrasound combined with a sample of tissue from the inside of the uterus will generally identify the problem. Years ago, a surgical dilatation and curettage was the only way to obtain tissue. Now, a quick office procedure is usually performed in which a thin flexible catheter is threaded through the cervical opening into the uterine cavity.  The catheter has a suction device on it such that a tiny amount of tissue can be aspirated and sent to the lab for analysis. Most uterine samples yield reassuring results, but on occasion uterine cancer, the most common gynecologic malignancy and the fourth most common cancer to occur in women, is detected. 

Since uterine cancer is usually diagnosed in its early stages  (when a woman first experiences abnormal bleeding), there is a high cure rate. In fact, the five-year survival for women diagnosed with a Stage I cancer is 96%. 

While the overwhelming majority of abnormal bleeding is not an indication of uterine cancer, DON’T put off that trip to your gynecologist … and DON’T wait for the bleeding to stop!

Source: http://www.doctoroz.com

Ayurveda for Fabulous Skin After 50

By Kulreet Chaudhary, M.D.

Who doesn’t want to look young and vibrant? The earliest signs of aging are typically in your skin. One of the easiest ways to shed 10 years from your appearance is by improving the quality of your skin. Ayurveda offers some of the most powerful tools for creating radiant skin and reversing the common signs of aging.

Ayurveda is the traditional medical system of India and the oldest surviving healing system in the world (about 5,000 years old). “Ayu” means life and “veda” means knowledge, so ayurveda is the science of life. Ayurveda is based on three fundamental principles:

image fr www.flourishover50.com

1. Food is medicine.

2. Disease can be prevented and eradicated through your daily habits.

3. Lifestyle recommendations are based on an individual’s physical, mental and emotional makeup, known as one’s dosha.

I want to share four of my favorite ayurvedic beauty secrets that I employ on a regular basis. They are simple, effective and inexpensive.

1. Sandalwood Facemask

A sandalwood facemask will give your face an instant lift, the natural way. Sandalwood detoxifies the skin by removing impurities directly as it dries on the skin. It also removes toxins by increasing circulation in the skin, leaving it glowing and feeling tighter. Sandalwood also has an alluring fragrance.

To make your own sandalwood facemask, use about 5 teaspoons of sandalwood powder and slowly mix in water until you have a thick paste. If you have a tendency toward acne or rashes, add 1/4 teaspoon of turmeric powder. If you tend to have dry skin, you can add some castor or almond oil to the paste. You can apply the mask for 1 hour on a weekly basis for regular skin care, or leave it on overnight every few months for a deep skin cleaning.

2. Daily Oil Massage (Abhyanga)

This daily oil massage provides several benefits by reducing stress and removing the accumulation of toxins (digestive and environmental) from your skin. The accumulation of toxins causes premature aging. Doing this simple massage on a daily basis or a few times a week will markedly improve the texture and elasticity of your skin. 

For the majority of people, the best oil to use is organic, cured sesame oil. But if you tend to produce a lot of body heat, get rashes easily, or are susceptible to inflammatory conditions, then organic coconut oil is a better choice. Coconut oil does not need to be cured for the massage.

The massage can take anywhere between 5 minutes and 30 minutes depending on the time you have available. Place a quarter-cup of oil in a small plastic bottle. Heat up the oil by running it under hot water in the sink. Once the oil is warm, begin massaging your scalp and face. Afterwards, move to the arms – use long strokes on your long bones and circular strokes over your joints. Massage the chest and abdomen. Use clockwise, circular motions over the abdomen and heart. Next, reach around and rub oil up and down your back. Then, massage your hips and legs using the same long strokes on your long bones and circular strokes over your joints. Finally, massage your feet. Your feet and scalp are the two most important areas to massage to help reduce stress, so spend a little extra time on both of these areas.

To cure the sesame oil, simply place a drop of water in the oil. When the drop of water pops, it is cured and ready to use.

3. Nasya

Nasya is the administration of oil through the nostril. Nasya removes the toxins from the head resulting in more clarity of the mind, reduced stress, and prevention of wrinkles in the face. It is regularly used in ayurveda to treat stress, headaches, anxiety, sleep disorders, sinusitis, colds, allergies and depression. It has gained popularity in America for its wrinkle-fighting abilities.

The two most common oils used for nasya are sesame oil and ghee (clarified butter). Apply a small amount in the nostrils and then breathe in while intermittently pinching the nose so that the oil goes up into the nasal passages. The ideal times for doing nasya are first thing in the morning and a few hours before bedtime.

4. Youthful Skin Tea

Premature aging of the skin can be caused by the accumulation of toxins in the body, which ultimately deposit in the skin. This is a result of undigested food that accumulates in the stomach overnight due to poor digestion or excessive stress. The key to maintaining a youthful complexion is the regular removal of these digestive impurities before they damage the DNA in the skin cells. There is a simple tea that removes digestive toxins. The recipe is below:

Boil 4-5 cups of water in the morning. Add the following ingredients to the water and continue to let it boil for about 5 minutes longer with the lid on.

• ½ teaspoon of whole cumin seeds
• ½ teaspoon of whole coriander seeds
• ½ teaspoon of whole fennel seeds

Strain out the seeds and pour the tea into a thermos. Drink small sips of the tea throughout the day. If the tea is too strong, reduce the amount of seeds to a quarter teaspoon for two weeks and then increase it back to a half teaspoon.

Follow these four ayurvedic beauty secrets for at least three months and you will see signs of younger, radiant skin.

Source: http://www.doctoroz.com

5 Key Health Stats Every Guy Over 50 Should Know

By Harry Fisch, MD

I know a lot of guys may not want to hear this, but men, in general, are less healthy than women by practically any measure. Life expectancy for men is currently about 75 years. For women: 80 years. About twice as many men as women die each year from heart attacks. And the rates of other major diseases such as stroke, diabetes and chronic lung disease are all higher for men.

Unfortunately, men themselves are part of the reason for this state of affairs. Not only do many men not take care of themselves the way they should, they don’t have the same attitudes about disease prevention that women tend to have. Consider this: Compared to women, men make half as many visits to their doctors for preventive care. 

These differences become more acute as men pass the 50-year mark. This is the time, in other words, that men can really make a difference in their future health. The first step, of course, is to get yourself in for a check-up. Sounds simple, right?  Unfortunately, a lot of guys take better care of their cars than they do their own bodies.

How come? First of all, many men are in denial about their prospects for becoming ill. For many men, getting sick or having a disease is viewed as a sign of weakness or failure. If you think like this, you don’t have much motivation to go to a doctor for an annual check up, or to have some seemingly minor bump, rash or pain properly evaluated. Easier to just suck it up and drive on, so to speak. But, with this attitude, health problems, such as cancer or heart disease can get steadily worse. By the time a man finally seeks help, the problem is much more difficult to treat.

If you’re a guy 50 years or older and haven’t seen a doctor for at least a year, make the appointment! Once you’re there, make sure you get 5 key tests:   

1. Blood pressure
2. Cholesterol level
3. Blood sugar level
4. Prostate Specific Antigen (PSA)
5. Testosterone level

Your doctor is almost sure to check the first two, blood pressure and cholesterol levels, because these are key factors in heart disease, which is the leading killer of men. But doctors may not routinely do the others; in my opinion, they should for all guys 50 or older.

Men should have their blood sugar levels checked because diabetes – a disease of high blood sugar – can lead to all sorts of insidious health problems. Guys should know their PSA level because above-normal levels are a sign of some problem with the prostate – an infection, enlargement or cancer, all of which can be treated. 

Testosterone rounds out the list because it’s central to a man’s sex drive, overall energy level, muscle strength and bone density. I want to spend a moment on this number because it’s only in recent years that we’ve learned how important this testosterone can be. Let’s start with the basics: testosterone peaks around age 20. After that, levels decline by about 1 percent a year. The decline is barely noticeable at first, but over the course of decades, it can add up, especially if a guy had relatively low levels of testosterone to begin with. 

Below-normal testosterone levels affect at least 10 million men in the US alone. This can lead to decreased muscle mass and bone mineral density, decreased sex drive and energy, increased fat mass (especially belly fat) and depressed mood. It may also shorten your life.

The point is that even though testosterone levels do normally decline with age, they shouldn’t decline below what is considered the normal level. I don’t believe men should go through life with the disadvantage of having abnormal hormones. The situation is analogous to thyroid hormone levels. If I find that a patient has below-normal thyroid hormone levels, I prescribe a medication to bring them back to normal.  Otherwise, the patient is at risk for a host of health problems. The same is true, I feel, for testosterone. This isn’t like hormone replacement therapy – it’s testosterone maintenance therapy, because we want to maintain the appropriate levels. 

Fortunately, we have a variety of effective ways to raise testosterone levels safely to average levels (in the past, some treatments led to spikes in testosterone levels that were associated with undesirable side effects). The bottom line is that we have a treatment for one of the most common male problems, which can not only improve a guy’s sexual functioning but have other positive health benefits as well.

I’ll end with a note to any women who might be reading this: Most guys don’t know much about their own health, and, as I said earlier, many put off seeing a doctor. Women partners can play a key role in this situation. You can learn to recognize the symptoms of such things as prostate swelling and low testosterone. You can then explain to your partner that these are medical conditions affecting millions of other guys, and suggest that they see a doctor. By doing so, you may be making a real difference in your partner’s health and sexual functioning.

Source: http://www.doctoroz.com

Fit After 50: 5 Tips for Men

How to feel younger and live longer

By Kristin Kirkpatrick, MS, RD, LD

If you’re a man over 50, it’s probably more difficult for you to rebound from a bucket of wings, a doughnut binge or a six-pack of beer than in your younger days. Bad habits take more of a toll as you age.

Don’t wait until you have high blood pressure or gain 50 pounds to make a change. Healthy habits and smart lifestyle choices can make you look and feel years younger — and, more important, live longer.

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  1. Cut the salt for heart health

  Here’s a shocker: One in 10 deaths in U.S. adults are connected to eating too much salt. Sixty percent of those deaths occur in men. Too much sodium and too little potassium raise your blood pressure, a major contributor to heart disease. Cutting back on sodium bombs such as bread, cheese and processed foods can lower your risk. Add more heart-healthy leafy greens to your diet, and get more potassium through foods such as bananas. As a bonus, you’ll get fewer wrinkles.
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  2. Stay sharp

  Want to keep your wits as you age? A large body of evidence connects diet in mid-life to the risk of dementia and other cognitive disorders in later years. One 2011 study found an association between a Mediterranean-diet of healthy unsaturated fats and few saturated fats with a reduced risk of mental decline. Get more unsaturated fats through fish, vegetable oils and nuts.
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  3. Keep your bones strong

  Osteoporosis is not just a woman’s disease. Men lose bone mass after age 50, too. You may benefit from supplemental calcium and probiotics in the diet. A recent study in The Journal of Cellular Physiology found a connection between probiotic supplements and increased bone density in male mice. Researchers from the study commented that probiotics may help treat osteoporosis in the future, in addition to aiding digestive health.
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  4. Stick with water for prostate health

  When it comes to satisfying your taste buds, most men prefer soda over water. But the consequences to your future health may not be worth the extra flavor. New research suggests that 180,000 deaths per year may be related to sugary soft drinks. For men specifically, soda may increase your risk for prostate cancer on top of contributing to weight gain and the risk of diabetes. If you want to flavor your water, add some lemon berries, or add a little fizz with carbonated water.
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  5. For sexual health, go natural

  If you think red meat is manly and vegetables are wimpy, forget it — especially if you want a healthy love life. Eating too much red meat can clog your arteries and bump up your levels of bad LDL cholesterol, both of which can cause erectile dysfunction. For better performance, get more protein from plants and powerhouses such as black and red kidney beans, and cut back on red meat, refined sugars and trans fat.

Aging will happen no matter what you do, but you can age with grace and good health with the right diet and plenty of exercise. Just remember: It’s never too late to start making good decisions.

Source: http://health.clevelandclinic.org/

Exercise and Fitness over 50: Tips for staying active for life

Exercise and Fitness over 50: Tips for staying active for life

The more you exercise, the more you will reap the benefits, so it’s important to stay motivated when life’s challenges get in the way. 

• Keep a log. Writing down your activities in an exercise journal not only holds you accountable, but also is a reminder of your accomplishments.
• Stay inspired. Reading health magazines or watching sports shows can help remind you how great it feels to take care of your body.
• Get support. It’s easier to keep going with support. Consider taking a class or exercising with your spouse or a buddy.
• Exercise safely. Nothing derails an exercise plan like an injury. Use common sense and don’t exercise if you are ill. Wear brightly colored clothing to be visible on the roads. When the weather brings slippery conditions, walk at a mall indoors to prevent falling.

How To Stay Fit When Your Routine Changes
Adapted from the National Institutes on Aging
You’re on vacation	Many hotels now have fitness centers. Check out the facilities where you’ll be staying, and bring along your exercise clothing or equipment (resistance band, bathing suit, or walking shoes). Get out and see the sights on foot rather than just by tour bus.
Caring for an ill spouse is taking up much of your time	Work out to an exercise video when your spouse is napping. Ask a family member or friend to come over so you can go for a walk.
Your usual exercise buddy moves away	Ask another friend to go with you on your daily walk. Ask other older adults in your area where they go for walks or what physical activity resources are available nearby. Join an exercise class at your local community center or senior center. This is a great way to meet other active people.
You move to a new community	Check out the fitness centers, parks, and recreation associations in your new neighborhood. Look for activities that match your interests and abilities. Get involved!
The flu keeps you out of action for a few weeks	Wait until you feel better and then start your activity again. Gradually build back up to your previous level of activity.
You are recovering from hip or back surgery	Talk with your doctor about specific exercises and activities you can do safely when you’re feeling better. Start slowly and gradually build up your activities as you become stronger.

The best thing about working out is that it gives you energy for more activities. When it becomes habit, you’ll never want to give it up.

Source: http://www.helpguide.org

Exercise and Fitness over 50: Tips for getting more active—and liking it

Exercise and Fitness over 50: Tips for getting more active—and liking it

If you dread working out, it’s time for a mental makeover. Consider physical activity part of your lifestyle instead of a bothersome task to check off your “to do” list. There are plenty of ways for seniors to make exercise a pleasurable part of everyday life—here are just a few.

Choose activities and exercises you enjoy

Think about activities that you enjoy and how you can incorporate them into an exercise routine.

• Listen to music while lifting weights
• Window shop while walking laps at the mall
• Get competitive while playing tennis
• Take photographs on a nature hike
• Meet new people at a yoga class
• Watch a favorite movie while on the treadmill
• Chat with a friend while walking, stretching, or strength training

Find easy ways to add more physical activity to your day

Being active doesn't have to be limited to your workout times. There are plenty of ways to become more active as you go about your day.

• Active on the go: Always choose stairs over the elevator, park at the far end of the parking lot when arriving at appointments and meetings, walk down every isle of the grocery store while shopping, practice balancing skills while standing in line, do neck rolls while waiting at a stoplight.
• Active at home: Do a set of wall push ups while waiting for water to boil, vigorously vacuum, tend to the garden, sweep the sidewalk, rake leaves, lift weights while watching the news, try toe-raises while talking on the phone, do knee bends after sitting for a long period of time.

Focus on the benefits in your daily life

The most rewarding part of beginning a fitness routine is noticing the difference it makes in the rest of your life. Even if you begin exercising with a few simple stretches while seated or a short walk around the block, you’ll notice an improvement in how you feel as you go about your day.

• House cleaning, gardening, shopping, and errands. Want to feel less winded while vacuuming or rushing to and from appointments? Doing just 15 to 20 minutes of heart-healthy cardio each day, such as walking, biking, swimming, or water aerobics will help give you the stamina you need.
• Lifting grandchildren, carrying groceries, household chores. Building muscle mass a few times each week through weight lifting, resistance exercises, and weight machines will help give you more strength.
• Crossing the street before the lights change, catching yourself before you fall. Power exercises such as tricep dips, chair stands, or other strength exercises performed quickly, can improve strength, speed, and reaction times.
• Tying shoes, looking behind you while driving, navigating steps. Incorporating basic stretching—even while seated—into your fitness routine will make the most ordinary movements easier. Try yoga, Pilates, Tai Chi, or Qi Gong to limber up.

Exercise doesn’t have to break the bank

An exercise plan does not depend on costly gym memberships and fancy exercise equipment. Like the best things in life, staying fit can be completely free. Work out the wallet-friendly way:

• Do neck rolls and light stretching while watching TV
• No weights? Use food cans or water bottles
• Rent exercise videos from the library

• Mow the lawn, rake leaves, and weed
• Climb stairs
• Enjoy a walk in a new park or neighborhood

Source: http://www.helpguide.org

Exercise and Fitness over 50: Tips for frail or chair–bound

Exercise and Fitness over 50: Tips for frail or chair–bound

Even if you are frail or chair–bound, you can still experience the mood-boosting effects of exercise. Chair–bound adults can improve fitness with strength training, flexibility, and even some cardio activities. If being chair–bound has prevented you from trying exercise in the past, take heart knowing that when you become more physically active, the results will amaze you. Like any exercise program, a chair–bound fitness routine takes a little creativity and personalization to keep it fun.

Chair–bound Exercise and Fitness

• Strength: Use free weights ( “dumbbells”) to do repetitive sets of lifting. Don’t have weights? Use anything that is weighted and fits in your hand, like soup cans.
• Resistance: Resistance bands are like giant rubber bands designed to give your muscles a good workout when stretched and pulled. Resistance bands can be attached to furniture, a doorknob, or even your chair. Use these for pull-downs, shoulder rotations, and arm and leg-extensions.
• Flexibility: By practicing mindful breathing and slowly stretching, bending, and twisting, you can limber up and improve your range of motion. Some of these exercises can also be done lying down. Ask your doctor or search online for chair-yoga possibilities.
• Endurance: Check out pool-therapy programs designed for wheelchair–bound seniors. Also, wheelchair-training machines make arm-bicycling and rowing possible. If you lack access to special machines or pools, repetitive movements (like rapid leg lifts or sitting push ups) work just as well to raise your heart rate.

Source: http://www.helpguide.org/life/senior_fitness_sports.htm