Maintaining healthy bones after age 50

By Carey Kish

Strong bones help minimize the risk of falls or serious injuries like fractures. For hikers and other outdoors people over 50 who want to stay active, exercise and nutrition can help maintain this essential infrastructure.

"Bone is living tissue that's continually being repaired and replaced by the body's cells through remodeling," says Terry Pratt, a certified physical therapist at Greater Brunswick Physical Therapy in Brunswick, Maine. "This process maintains bone mass and reduces bone loss by balancing bone deposition and absorption. Generally, the higher the bone mass the stronger the bones."

Maintaining Bone Mass
Bone mass accumulates in the skeleton until somewhere between the ages of 25 and 35, when peak bone mass is reached, according to Pratt. After that, the body doesn't build any new bone, but rather works only to maintain the bone that is already present, so there is a net loss over time. Around age 50, hormonal changes begin to occur. Both estrogen and testosterone are important in maintaining bone mass, but during and after menopause, women experience decreased estrogen levels, often at an accelerated rate, while men lose testosterone, albeit at a slower rate. "This is when exercise really becomes your best friend," says Pratt.

Weight-Bearing Exercises
Bone mass is deposited in response to the forces placed upon it. For seniors, then, regular weight-bearing exercise is critical because it creates the forces necessary to stimulate the cells of the body to produce more bone where it is stressed. "Work the legs, for example, and your body will deposit more bone there, making them thicker and thus stronger," explains Pratt.

Weight-bearing exercise not only strengthens bone and muscles, but helps improve balance, coordination, and flexibility. Hikers need all of these things to negotiate steep mountainsides, rocky trails, and stream crossings. And a few simple exercises can make a big difference.

Pratt recommends walking as a low-impact, weight-bearing exercise, a natural activity if you're a hiker. Strap on a day pack for additional weight, and add a few hills into your circuit through the local neighborhood or city park when you can't get out for longer hikes.

Squats, lunges, step-ups, and step-downs are resistance exercises that work the quadriceps, hamstrings, and gluteal muscles of the lower body and help to build strong bones, says Pratt. Start each of these exercises by standing with your feet shoulder-width apart, with your knees relaxed and your back straight.

SQUATS Bend your knees and lower your rear end as if you were going to sit in a chair. Go one-quarter to one-third of the way down, hold for several seconds, then come back up.

LUNGES Take a regular step forward, then bend the back knee toward the floor and go down one-quarter to one-third of the way. Pause for several seconds, then rise up again. Repeat with the opposite knee forward.

STEP-UPS Stand 6 inches away from the bottom of a set of steps. Put one foot completely up on the first step, then use that leg to lift your other leg onto the step. Repeat, starting with the opposite leg.

STEP-DOWNS Begin by standing on the first step, then step down one leg at a time, placing both feet flat on the floor. Repeat on the opposite side.

"Perform each exercise slowly, looking for tightness as you move," cautions Pratt. "Do two sets of 20 repetitions per exercise per session. Use dumbbells for added benefit." For a well-rounded workout, work your upper body as well, and do some stretching and balance exercises. Pratt recommends that you talk to your doctor before starting any new exercise plan, and that you get an annual physical exam.

Eating Well
Proper nutrition for healthy bones starts with plenty of calcium and Vitamin D (but not too much). At least 1,000 mg of calcium and 600-800 units of Vitamin D— obtained through dietary supplements and healthy eating—are recommended daily. Exposure to sunshine helps your body synthesize Vitamin D too. Eat sensible portions of vegetables and fruit, whole grains like brown rice and whole-grain breads and pasta, fish, poultry, beans, and low-fat varieties of cheese, yogurt, and milk. Limit fats and drink plenty of water. A good diet not only builds strong bones but helps maintain a healthy body weight too.

Source: http://www.outdoors.org

Top tips for a balanced diet over 60

Isolation, lack of mobility, poverty, disease and difficulty in eating are all blamed for the rise.

Obesity is also a risk because this group of people tends to become less active.

As we age it’s vital to have a healthy diet and take into account changing food needs.

Sheelagh Donovan, a health information specialist for Age UK, says: “Generally as people get older they burn fewer calories because they’re moving about less.

“If that’s the case they don’t need to eat as much but still need to make sure they’re eating the right foods to provide all the important nutrients. If they have difficulty cooking or getting to the shops, that can be a challenge.”

Generally as people get older they burn fewer calories because they’re moving about less.

Sheelagh Donovan, a health information specialist for Age UK

Here are her tips to make sure you enjoy a healthy and affordable diet at any age.

• Share the cost of supermarket deliveries with a friend or neighbour. Pooling shopping is also a good way of taking advantage of multi-buy offers such as two-for-one deals.

• Frozen vegetables are just as healthy as fresh. Make sure you have a supply of frozen peas or green beans in the freezer compartment.

• Try to buy seasonal fruit and vegetables as they tend to be cheaper.

• Vary your diet. You’re more likely to lose interest in food if you have the same meals every week. Aim for different colours on your plate as it looks more appetising and ensures you’re getting a good mix of vegetables.

• If you’re not confident about cooking, which is sometimes an issue for recently bereaved men, contact your local Age UK branch and ask about classes.

• If you have an ageing relative watch out for changes in body shape, such as loose-fitting rings and clothes.

• Slow cookers are great for cheaper cuts of meat such as shin of beef or neck of lamb.

• Porridge for breakfast is good for starting the day. It’s easy to make, is affordable and releases energy slowly.

• If you spend a lot of time in the house consider taking a vitamin D supplement which is vital for healthy bones. Also try to eat oily fish such as salmon or sardines.

• Hydration is also very important. Cups of tea and coffee are fine but also have water close to hand and take regular sips.

• If you’re struggling to finish meals try eating smaller portions more often. Try to avoid snacking on biscuits.

• Include dairy products in your diet such as milk, yogurt and cheese for healthy bones.

• Split a loaf of bread into freezer bags, containing four slices each. By thawing a batch every couple of days your bread won’t go stale.

• If you have dentures, get them checked regularly to avoid food becoming stuck or rubbing. Mouths change shape and dentures aren’t supposed to last for ever.

• For good digestion and all-round health choose high-fibre foods such as wholemeal bread instead of white. This can help if you suffer from constipation.

Source: http://www.express.co.uk/

Insomnia & Aging tip 5&6

Insomnia & Aging tip 5: Reduce mental stress

Stress and anxiety can easily get in the way of a good night’s sleep. Everyone has worries and lists of things to do, but it is important to teach yourself to let go of these thoughts when it’s time to sleep.

• Keep a journal to record worries and concerns before you retire
• On your to-do list, check off tasks accomplished for the day, list your goals for tomorrow, and then let go
• Listen to calming music
• Read a book that makes you feel relaxed
• Get a massage from a friend or partner
• Use a relaxation technique to prepare your body for sleep
• Seek opportunities to talk with a friend or therapist about what is troubling you

Getting back to sleep at night 

It’s normal to wake briefly during the night but if you’re having trouble falling back asleep, the following tips may help:

image from prlog.com

• Don’t stress. Try not to stress over the fact that you can’t get back to sleep, because that very stress encourages your body to stay awake. Focus on the feelings and sensations in your body instead.
• Make relaxation your goal, not sleep. Try a relaxation technique such as deep breathing or meditation, which can be done without getting out of bed. Remind yourself that although they’re not a replacement for sleep, rest and relaxation still help rejuvenate your body.
• Do a quiet, non-stimulating activity. If you’ve been awake for more than 15 minutes, try getting out of bed and doing a non-stimulating activity, such as reading a book. Keep the lights dim so as not to cue your body clock that it’s time to wake up, and avoid TV and computer screens.
• Postpone worrying. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when you are fresh and it will be easier to resolve.

Insomnia & Aging tip 6: Talk to your doctor about sleep problems

If your own attempts to solve your sleep problems are unsuccessful, your doctor may be able to help with sleep problems due to:

• A sleep disorder
• Medication side effects or interactions
• Medical conditions or illnesses
• Pain

Bring a sleep diary with you. Write down when you use alcohol, caffeine, and nicotine, and keep track of your medications, exercise, lifestyle changes, and recent stresses. Above all, don’t expect to sleep poorly due to your increasing age. Just as younger adults can solve their sleep problems, so can you.

Source: http://www.helpguide.org

Insomnia & Aging tip 4

Insomnia & Aging tip 4: Use diet and exercise to improve sleep

To promote good sleep, pay particular attention to your pre-bedtime diet.

Bedtime Diet Tips to Improve Sleep
Limit caffeine late in the day	Avoid caffeine (from coffee, tea, soft drinks and chocolate) late in the day.
Avoid alcohol before bedtime	Don’t use alcohol as a sleeping aid. It might seem to make you sleepy, but will actually disrupt your sleep.
Satisfy your hunger prior to bed	Have a light snack such as crackers, cereal and milk, yogurt, or warm milk.
Avoid big meals or spicy foods just before bedtime	Large or spicy meals may lead to indigestion or discomfort. Try to eat a modest-size dinner at least three hours before bedtime.
Minimize liquid intake before sleep	Limit what you drink within the hour and a half before bedtime.

The importance of regular exercise in overcoming sleep problems 

image from flickr.com

Exercise releases chemicals in your body that promote more restful sleep. There are four main types of exercise:

• Aerobic activities, such as walking, swimming, or riding a bike, increase your heart rate and breathing to improve the health of your heart and circulatory system
• Strength exercises build muscle tissue and reduce age-related muscle loss
• Stretching exercises keep your body limber and flexible, allowing a greater range of motion as you age
• Balance exercises build leg muscles to reduce the chances of a fall

While adults need some of each type of exercise, studies have shown that participating in moderate aerobic activity can have the greatest impact on improving sleep.

Aerobic exercise helps older adults sleep better

A recent study by Feinberg School of Medicine at Northwestern University found that aerobic exercise resulted in the most dramatic improvement in patients' reported quality of sleep, including sleep duration, on middle-aged and older adults with a diagnosis of insomnia.

The participants, aged 55 and up, exercised for two 20-minute sessions four times per week or one 30-to-40-minute session four times per week. Participants worked at 75 percent of their maximum heart rate on at least two activities including walking or using a stationary bicycle or treadmill. The regular aerobic exercise improved the participants' sleep quality from a diagnosis of poor sleeper to good sleeper. They also reported fewer depressive symptoms, more vitality, and less daytime sleepiness.

Source: National Sleep Foundation

Adding exercise to your life does not necessarily mean signing up for a gym membership. There are countless activities you can do to increase strength, improve aerobic capacity, burn calories, and prepare yourself for a good night’s sleep at the end of the day. Always consult your doctor before embarking on any new fitness program.

• Swim/Water exercises – Swimming laps is a gentle way to build up fitness and is great for sore joints or weak muscles. Many community and YMCA pools have swim programs just for older adults, as well as water-based exercise classes such as water aerobics.
• Dance – If you love to move to music, go dancing or take a dance class. Dance classes are also a great way to extend your social network.
• Take up lawn bowling, bocce, or pétanque – Variations on throwing a ball on an earthen or grassy court are gentle ways to exercise. The more you walk, and the brisker the pace, the more aerobic benefit you’ll experience.
• Golf – Golf is a form of exercise that requires precise, strong movement of particular parts of your body, but which doesn’t require vigorous movement. Walking can be an added aerobic bonus to your game.
• Cycle or run – If you are in good shape, you can run and bicycle until late in life. Both can be done outdoors or on a stationary bike or treadmill.

If you have mobility issues, you can exercise from one position, either standing, sitting, or lying down.

Source: http://www.helpguide.org

Insomnia & Aging tip 3

Insomnia & Aging tip 3: Improve sleep habits

Poor sleep habits, including a poor sleep environment and poor daytime habits, can be the main causes of sleep problems and low-quality sleep. In many cases, older adults develop these poor sleep habits over a lifetime but find they create more and more problems as they age. Fortunately, these habits are easy to improve.

Improve daytime habits for better sleep

• Be engaged. Social activities, family, and work can keep your activity level up and prepare your body for a good night’s sleep. If you’re retired, try volunteering, joining a seniors’ group, or taking an adult education class.
• Improve your mood. A more positive mood and outlook can reduce sleep problems. Find someone you can talk to, preferably face-to-face, about your problems and worries.
• Exercise regularly. Exercise releases endorphins that can boost your mood and reduce stress, depression, and anxiety.
• Expose yourself to sunlight. Bright sunlight helps regulate melatonin and your sleep-wake cycles. Try to get at least two hours of sunlight a day. Keep curtains and shades open during the day, move your favorite chair to a sunny spot, or consider using a light therapy box to simulate daylight.
• Limit caffeine, alcohol, and nicotine. All are stimulants and interfere with the quality of your sleep. 

Encourage better sleep at night

• Naturally boost your melatonin levels. Artificial lights at night can suppress your body’s production of melatonin, the hormone that makes you sleepy. Use low-wattage bulbs where safe to do so, and turn off the TV and computer at least one hour before bed.  
• Don’t read from a backlit device at night (such as an iPad). If you use a portable electronic device to read, use an eReader that is not backlit, i.e. one that requires an additional light source such as a soft bedside lamp.
• Make sure your bedroom is quiet, dark, and cool, and your bed is comfortable. Noise, light, and heat can cause sleep problems. Try using a sleep mask to help block out light.
• Use your bedroom only for sleep and sex. By not working, watching TV, or using your computer in bed, you’ll come to associate the bedroom with sleep and sex, so when you get into bed your brain and body get a strong signal that it’s time to nod off or be romantic.
• Move bedroom clocks out of view. Anxiously watching the minutes tick by when you can’t sleep is a surefire recipe for insomnia. Light emitted from a clock, telephone or other device can also disrupt your sleep.

Keep a regular bedtime routine for better sleep

• Maintain a consistent sleep schedule. Go to bed and wake up at the same times every day, even on weekends.
• Block out snoring. If snoring is keeping you up, try earplugs, a white-noise machine, or separate bedrooms.
• Go to bed earlier. Adjust your bedtime to match when you feel like going to bed, even if that’s earlier than it used to be.
• Develop bedtime rituals. A soothing ritual, like taking a bath or playing music will help you wind down. Relaxation and stress management techniques, such as deep breathing and progressive muscle relaxation, take some practice but their benefits can be substantial. 
• Limit your use of sleeping aids and sleeping pills. Many sleep aids have side effects and are not meant for long-term use. Although it may be tempting to continue using them, they are crutches that only address the symptoms and not the causes of insomnia. In fact, sleeping pills can often make insomnia worse in the long run. Therefore, it’s best to limit sleeping pills to situations where a person’s health or safety is threatened.
• Combine sex and sleep. Sex and physical intimacy, such as hugging and massage, can lead to restful sleep.

Can napping help with sleep problems?

People are biologically programmed to sleep not only for a long period in the middle of the night but also for a short period in the middle of the day. Naps can enhance visual, motor, and spatial skills, and have even been shown to decrease the risk of coronary heart disease. So, if you don’t feel fully alert during the day, a nap may be just what you need. For many people, taking a brief nap can provide the needed energy to perform fully for the rest of the day. Experiment with napping to see if it helps you.

Some tips for good napping:

• Short – Naps as short as five minutes can improve alertness and certain memory processes. Most people benefit from limiting naps to 15-45 minutes. You may feel groggy and unable to concentrate after a longer nap.
• Early – Nap early in the afternoon. Napping too late in the day may disrupt your nighttime sleep.
• Comfortable – Try to nap in a comfortable environment preferably with limited light and noise.

Source: http://www.helpguide.org

Insomnia & Aging tip 1&2

Insomnia & Aging tip 1: Understand how sleep changes as you age

As you age your body produces lower levels of growth hormone, so you'll likely experience a decrease in slow wave or deep sleep. When this happens you produce less melatonin, meaning you'll often experience more fragmented sleep (more rapid sleep cycles) and more awakenings between sleep cycles. As your circadian rhythm (the internal clock that tells you when to sleep and when to wake up) changes, you may also find yourself wanting to go to sleep earlier in the evening and waking up earlier in the morning. If you don't adjust your bedtimes to these changes, you may find that you have difficulty falling and staying asleep.

It should be noted that older adults tend to wake up more often during the night. Consequently, you may have to spend longer in bed at night to get the hours of sleep you need, or you may have to make up the shortfall by taking a nap during the day. In most cases, such sleep changes are normal and don't indicate a sleep problem. 

Sleep problems not related to age

At any age, it’s common to experience occasional sleep problems. However, if you experience any of the following symptoms on a regular basis, you may be dealing with a sleep disorder:

• Have trouble falling asleep even though you feel tired
• Have trouble getting back to sleep when awakened
• Don’t feel refreshed after a night’s sleep
• Feel irritable or sleepy during the day
• Have difficulty staying awake when sitting still, watching television, or driving
• Have difficulty concentrating during the day
• Rely on sleeping pills or alcohol to fall asleep
• Have trouble controlling your emotions

Insomnia & Aging tip 2: Identify underlying problems

Many cases of insomnia are caused by underlying but very treatable causes. While emotional issues such as stress, anxiety, and depression can cause insomnia, the most common causes in adults over 50 are a poor sleep environment and poor sleep and daytime habits. Try to identify all possible causes of your insomnia; once you figure out the root cause, you can tailor treatment accordingly.

• Are you under a lot of stress?
• Are you depressed? Do you feel emotionally flat or hopeless?
• Do you struggle with chronic feelings of anxiety or worry?
• Have you recently gone through a traumatic experience?
• Are you taking any medications that might be affecting your sleep?
• Do you have any health problems that may be interfering with sleep?

Common causes of insomnia and sleep problems in older adults

The most common causes of insomnia and sleep problems in older adults include:

• Poor sleep habits and sleep environment. Examples of poor sleep habits are irregular sleep hours, consumption of alcohol before bedtime, and falling asleep with the TV on.
• Pain or medical illness. Pain can keep you from sleeping well. In addition, many health conditions such as a frequent need to urinate, arthritis, asthma, diabetes mellitus, osteoporosis, nighttime heartburn, menopause, and Alzheimer's can interfere with sleep.
• Medications. Older adults tend to take more medications than younger people and the combinations of drugs, as well as the side-effects of individual drugs, can impair sleep or even stimulate wakefulness.
• Lack of exercise. If you are too sedentary, you may not feel sleepy or feel sleepy all of the time. Regular aerobic exercise during the day, at least three hours before bedtime, can promote good sleep.
• Psychological stress or psychological disorders. Significant life changes like the death of a loved one or moving from a family home can cause stress. Anxiety or sadness can also keep you awake, which can, in turn, cause more anxiety or depression.
• Sleep disorders. Restless Legs Syndrome (RLS) and sleep-disordered breathing—such as snoring and sleep apnea—occur more frequently in older adults.
• Learned response. People with a legitimate cause for having trouble sleeping—after suffering a loss, for example—may lie in bed and try to force themselves to sleep. Eventually their bodies learn not to sleep. Even after your original reason for sleep disruption has passed, the learned response of not sleeping can remain.

Source: http://www.helpguide.org

How to Sleep Well Over 50

Tips for Overcoming Insomnia and Sleeping Better as You Age

As we age we often experience normal changes in our sleeping patterns. We may become sleepy earlier, wake up earlier, or enjoy less deep sleep. Although these changes are a normal part of aging, disturbed sleep, waking up tired every day, and other symptoms of insomnia are not a normal part of aging. Sleep is just as important to our physical and emotional health over the age of 50 as it was when we were younger. 

The importance of sleep for older adults  

No matter what your age, sleeping well is essential to your physical health and emotional well-being. For older adults, a good night’s sleep is especially important because it helps improve concentration and memory formation, allows your body to repair any cell damage that occurred during the day, and refreshes your immune system, which in turn helps to prevent disease. 

Many physicians consider sleep to be a barometer of a person’s health, like taking his or her temperature. Older adults who don’t sleep well are more likely to suffer from depression, attention and memory problems, and excessive daytime sleepiness. They are likely to suffer more nighttime falls, have increased sensitivity to pain, and use more prescription or over-the-counter sleep aids. Insufficient sleep can also lead to many serious health problems in older adults, including an increased risk of cardiovascular disease, diabetes, weight problems, and breast cancer in women.

How many hours of sleep do older adults need?

While sleep requirements vary from person to person, most healthy adults tend to require between seven and a half to nine hours of sleep per night to function at his or her best. A recent study by the National Institutes of Health suggests that healthy older people may require about one and a half hours less sleep than younger adults, or an average of seven and a half hours per night. The study indicates that older adults sleep less even when given the opportunity for more sleep because of age-related changes in the ability to fall asleep or remain asleep.

While the results of the study may not be conclusive, it’s important to focus more on how you feel following a night’s sleep rather than the specific number of hours you spend asleep. Quality is as important as quantity. Some older adults mistakenly believe they have a sleeping problem because they go to bed expecting to be asleep for eight or nine hours of sleep a night, and may even needlessly start using medications to help them sleep more. Frequently waking up not feeling rested or feeling tired during the day are better indications that you’re not getting enough sleep at night and may have a sleep problem that needs to be addressed

.

Source: http://www.helpguide.org

Healthy Living Tips for Seniors

By: Laura Evans

If you are a senior, using healthy living tips can make all the difference in the quality of your life. Even small lifestyle changes can have a huge impact not only on your overall health, but how you perceive yourself.

Eat Healthy Foods
Having a low fat diet that consists of a variety of fruits, vegetables and whole grains along with lean meats and fish can help you feel better and control your weight. In addition, cut back on the pre-prepared processed foods that you eat and leave out the salt. Avoid alcohol and minimize the number of sugary deserts that you eat.

Make Small Changes
If you have poor eating habits, it may be harder for you to change your diet completely all at once. Make your changes is small steps. For example, substitute fresh fruit for desert instead of that piece of chocolate pie and go on from there.

Time to Quit
If you smoke, quit. Smoking is not only a health hazard, smoking turns your teeth yellow and contributes to the fine wrinkling on your face.

Get Regular Medical Checkups
Preventative medicine is important regardless of your age.

Exercise
If you are starting an exercise regime, do it slowly. You don't have to do a full 30 minutes all at once to reap health benefits. Break that thirty minutes into easier pieces of three 10 minute slots until you build up your strength. Exercise will help improve your cardiovascular system. If you have concerns, discuss an appropriate starting exercise program with your physician.

Variety
The key to successful exercising is variety. Walk with a friend. Take a tai chi chuan class. Lift weights, starting with the lightest weights first.

Work Your Mind and Body
Living isn't just about having a healthy body. You also need a healthy, challenged mind. Your life experiences and talents can be meaningful to others. Volunteer to mentor young business people or tutor college students. Read to children or visit hospitals. You can make a difference.

Source: http://www.life123.com

Five tips for a healthy old age

It is expected that in 2050 there will be 3.2 million people aged over 100 on our planet - 18 times as many as at the turn of the century. The old age explosion makes it more important to identify what lifestyle factors are important for maintaining cognitive, psychological and physical health up through old age. (11 April, 2013)

Professors Mats Hammar (pictured left) and Carl Johan Östgren at Linköping University have mapped out Best Practice & Research Clinical Obstetrics and Gynaecology. Their review article “Healthy ageing and age-adjusted nutrition and physical fitness” gives a lot of good advice to those who want to take the opportunity of acting on their health in time.

Don't leave the table stuffed to the gills

Reducing calorie intake is healthy, and not just for keeping your weight down. Energy needs to be burned in the cells and during this process oxygen radicals are formed. These are aggressive substances that create oxidative stress which, among other things, contributes to causing cancer and cardiovascular disease.

“Undereating slightly in the form of limited calorie intake is probably beneficial in the long run. We are constructed to be able to take periods of shortage of food,” says Carl-Johan Östgren, professor of General Medicine.

The daily calorie requirement is governed by many factors such as age, gender, physical activity and body weight. If we want to take it right down, then roughly speaking 1,500 kilocalories per day is sufficient for women and 1,800 for men, assuming they are reasonably physically active. However, there is a risk if the diet is too limited in variety – getting the necessary minerals, vitamins and proteins is especially important when following a low calorie diet.

It is, however, not possible to ethically conduct randomised long-term studies on the significance of diet. We go to the epidemiological data. We know that people in various places in the world – Okinawa in Japan, for example – who eat a low energy diet can live to very old ages.

Humans have a mechanism in the brain that regulates the appetite. If this was 100 % precise the individual would maintain an even weight, but if it goes off by even one percent it puts on/takes off 2 kg per year. In a society with a surplus of food, that can easily mean 10-12 kg over one decade.

Avoid being overweight

Excess weight and obesity are in themselves threats to a long healthy life. BMI is a blunt tool. Abdominal height gives a better measure. It should be measured lying down. Abdominal fat that does not “flow out” but rather describes an upward outward curve is layered among the organs and has a major impact on the metabolism, which means a risk of things such as insulin resistance and type 2 diabetes. The ideal waist measurement that gives the lowest risk of cardiovascular disease is below 80 cm for women and 94 for men.

“We should try and keep the weight we had as 20-year-olds all our lives. That’s what happens with indigenous peoples,” Östgren says.

One American study predicts that if the current trend of obesity in the United States continues, it will cancel out the positive health effects of reduced smoking.

Choose a healthy diet

“Mediterranean diet” refers to the food on Crete in the 1950s. That means vegetables, nuts, grains, olive oil, fish, shellfish and a daily, moderate intake of wine, but with only small amounts of red meat.

In the well-known Lyon Heart Study, 605 people who had survived their first heart attack took part. Half were randomly allocated to a group who lived on Mediterranean food, while the others ate a normal though moderate diet. The study was stopped early since the positive effects of the Mediterranean diet were so obvious. According to other studies, this is because the diet provides a large amount of monounsaturated and saturated fatty acids, but low intake of trans fats, a lot of dietary fibre, antioxidants, polyphenols and magnesium – all positive for good health.

Keep moving

Regular physical activity, such as brisk walks of at least 40-50 minutes each day and sitting still as little as possible counteracts both cardiovascular disease and various forms of cancer. Movement also helps prevent osteoporosis and alleviates the symptoms of menopause.

“Sitting still for long periods is just as dangerous as not moving at all,” says Mats Hammar, professor of Obstetrics and Gynaecology.

The effects of physical activity on heart and vascular disease appear mostly due to the fact that it lowers blood pressure, while the effect on blood lipids is more open to debate.

A meta-study based on 250 epidemiological studies provides convincing evidence that physical activity reduces the risk of breast and intestinal cancer, and probably also lung and prostate cancer as well.

One simple way of keeping track of our physical activity is to wear a pedometer. A healthy adult should be taking more than 10,000 steps per day, the equivalent of walking six to seven kilometres. Less than 5,000 steps is seen as a “sedentary” life style. 

Working out regularly has a major impact on health. Most surveys show a more than 50 % reduction in mortality among very fit people compared with those with a sedentary lifestyle. Working out has also been shown to have positive effects on psychic well-being, partly because it improves the quality of sleep among middle-aged and older people with sleep problems.

Take some tried and tested pills

Vitamin D deficiency lies behind a number of different illnesses. Most well known of these is rickets, known in Sweden and elsewhere as “the English disease”, which causes a softening of the skeleton and may affect children between two and three years old. The vitamin is important for things such as absorption of calcium and phosphate, and protects against osteoporosis and inflammatory processes. Vitamins D2 and D3 occur in foods like fish and eggs. Vitamin D3 is formed in the skin under ultraviolet light. Sunbathe in moderation and eat fish!

About 10-15 % of older adults have a deficiency of vitamin B12. This is associated with neurological diseases and diseases of the blood.

Source: http://www.liu.se

8 symptoms in old age that warrant attention

Due to the many health problems at their age and the on and off aches and pains they experience, we expect a grumpy mood in most elders to be normal. However, that isn't how it should be. If you notice your otherwise cheerful parent, elderly relative or neighbor appearing sullen, it’s worth probing further and also seeking medical advice if things remain unchanged for long. Elders could feel low or depressed due to loneliness, feeling of worthlessness or troubled relationships at home. Often these aspects are overlooked by them and their family as well.

Memory loss

We all forget things occasionally but this is one of the most common and challenging problems of the geriatric population world over. If the person forgets names of people who s/he regularly interacts with or memory of very recent events then it could be concerning. Forgetting things like where did they place something or why did they enter the room is normal. But if they lose the trail of a sentence during their speech or forget words it could be a sign of dementia.

Lack of care 

A sudden drop in the way your ageing parents dress or take care of the home should call for your attention. If you notice a lack of interest in bathing, brushing, dressing neatly then the reason should be probed. Also, if your parents have been living by themselves, keep checking on the condition of the house, especially the bathroom and the kitchen. The reason for this decline could be that they have lost confidence to manage on their own and it’s time they moved in with you or arrange for an outside support to help them with their daily chores. 

Loss of sensation

If your elderly parent is unable to taste excess salt in the food, or has hurt himself and isn’t feeling any pain it calls for serious attention. Some amount of sensory loss is normal and expected as you age but if this becomes a hindrance then it should be fixed. For instance, loss of hearing has to be fixed with a hearing aid even if it is only a partial loss. Loss of sensation of touch should be diagnosed by an expert and treated. If not it could lead to accidents as the person may use too hot water in the bath or touch a hot utensil in the kitchen causing a burn and not even be aware of it.

Loss of appetite 

Again just like children are fussy about the foods they eat, elderly become picky about foods and their appetite changes and reduces from what it used to be. If this is due to dental problems such as caries or absence of teeth, it could be fixed and normal appetite can be restored. However if the loss of appetite is due to indigestion, inability to procure or cook foods of their liking or a general loss of interest due to loneliness or depression, these concerns need to be addressed separately. They may also have a lack of taste which may make all foods taste bland. 

Mobility 

One of the biggest challenges in the elderly is to prevent a fall. Like children, the elderly are very prone to falls and with weak bones they are at higher risk of fractures and head injuries. If balance is not good, physiotherapy exercises can help to restore balance. Home environment plays an important role in fall prevention.

Loss of control in urine and stool

Loss of control over urine is a common problem with the elderly. In men it can be due to prostate, and in women it can be due to stress incontinence. It can happen as a result of an illness like pneumonia as well. A quick discussion, during the doctor’s visit, on this is very important to prevent emergencies like acute retention of urine. Due to embarrassment your parents may not disclose this complaint to you, so look for signs such as soiled clothes or bed linen.

Making the home safe for the elderly

• Encourage them to wear shoes that fit properly and wear non-slip footwear while at home
• Wipe spills immediately, do not leave it for later
• If possible, opt for non-polished floors
• Leave on the lights in the bathroom and passages
• Use door locks that can be opened from both sides in bathrooms and bedrooms
• Keep emergency phone numbers written in big bold fonts, and stick it near the phone
• Keep a fire extinguisher handy at home
• Clean bathrooms regularly to avoid slipping
• Install and use hand rails in bathrooms
• Remove rugs to avoid tripping over
• Use bright lights
• Keep an emergency lamp near the bed.

In the kitchen

• Keep kitchen floors uncluttered
• Stick ‘On’ and ‘Off’ position stickers on electrical appliances written in bright colours
• Keep sharp objects in one rack
• Use labels for items that are kept in opaque boxes
• Keep cleaning materials tightly closed and away from food materials
• Use cotton clothing and aprons while cooking
• Check expiry dates of packaged food.

There’s a lot you can do for the elders of your family and community to make them feel comfortable, wanted and secure. But the best thing you can give them is some of your time, spent meaningfully with them. 

Source: http://health.india.com

NUTRITION FOR WOMEN OVER 50

Much attention is paid to the nutritional needs of teenage girls and women in their childbearing years, but what about women over 50? Turns out, they have some special needs of their own.

Calcium — Bone Up

Women start losing calcium from their bones at the ripe old age of 30, and significant mineral loss begins after 50. In fact, the recommended daily calcium intake actually increases from 1,000 milligrams or women ages 19-50 to 1,200 milligrams for women over 50. Most women know that they need calcium to keep their bones strong, yet nine out of 10 women over 30 consume only half the recommended amount of calcium each day.

If you're over 50 and you don't think you're getting 1,200 milligrams of calcium each day from low-fat dairy products and calcium-fortified foods, you should consider taking a supplement. Weight-bearing exercise should also be part of your active lifestyle. Along with actual weight training, weight-bearing exercise includes walking, running, yoga and tennis.

Fiber — Add Bulk

Adding bulk to your diet can help prevent you from adding it to your hips! A diet high in fiberhelps keep you regular, and foods high in fiber provide a feeling of fullness, which can prevent you from overeating at meals. Additionally, fiber aids in lowering total cholesterol levels and has been shown to help prevent colon cancer. Recently, 10 grams of daily fiber (in the form of three apples a day) was found to cut the risk of heart disease, the No. 1 killer of both men and women in the United States.

Keep Calories in Mind Like bone mass, energy needs start to drop after the age of 30 due to lower activity levels. Most women don't take this into consideration, and therefore, the much maligned "middle-age spread" starts to pack on the pounds. Even active women over 50 should keep their calories to approximately 1,900 per day. Regular exercise, as with any age in life, will help keep you fit, trim, flexible and feeling younger.

Even if you're over 50, you're certainly not old. Haven't you heard? Fifty is the new 30, so take care of yourself for many more fabulous years!

Source: http://health.howstuffworks.com

Exercise: Do’s and Don’ts Beyond Age 50

For seniors, even a small amount of exercise can have health benefits. And if you’re already healthy, staying active in your golden years helps you build extra muscle reserve and flexibility to recover more quickly if you do get sick.

Exercise is not only for your body, says Ronan Factora, MD, who specializes in geriatrics. It can benefit your brain. It’s been shown to decrease depression and anxiety, as well as improve and preserve cognitive functioning.

“There is not a single pill that is going to provide this many benefits,” he says.

Do’s and don’ts for exercise after age 50

Dr. Factora shares do’s and don’ts for exercising when you’re 50 or older — whether you’re having trouble getting off the couch or are already out there biking and hiking.

Do start walking. Thirty minutes of walking, four days a week, is a good way to get moving, says Dr. Factora. “Even 15 minutes daily can have an impact on a person’s health,” he says. “You don’t have to break a sweat. You just have to move.” Also, wearing weight-resistance bands while walking can help strengthen your bones and improve your muscle tone.

Do take proper precautions. If you haven’t exercised lately, it’s important to start slowly and build yourself up to the point where you’re moving as quickly as you’d like.

If you have a lot of pain when you move, take your pain medication before you exercise. “You have to accept there’s going to be some level of pain that you have to live with, but we don’t want it to interfere with your ability to be active,” Dr. Factora says.

“Exercise is about what you’re able to enjoy and how much you’re able to tolerate,” he adds. “You’re not going to be able to run a marathon as quickly when you’re in your 60s and 70s as you did when you were in your 20s and 30s.”

To help prepare for exercise, he says it’s also important to stretch. Flexibility improves your balance and helps reduce injuries to your joints. If you’re worried about falling, a 12-week tai chi program can substantially improve your strength and balance.

Don’t let fear get in the way of physical activity. While you need to take some precautions, Dr. Factora says that patients who tend to fall are the ones who are most reluctant to get up and move. But regular walking and moving can build confidence and strength and actually reduce your tendency to fall.

If you’re worried about injury, talk to a health professional. A physical therapist can assess your balance, walking and strength and give you specific strengthening exercises. If you have heart or lung problems, it’s probably best to discuss a plan with your doctor, Dr. Factora says.

Don’t limit yourself to seniors-only activities. You don’t need to stick to seniors-only classes or limit yourself to physical therapy sessions. “Many people won’t do any of their exercises outside of their usual physical therapy time,” says Dr. Factora, “and that’s a mistake.”

You can try out different classes. Check out the instructor and take a class you feel comfortable with, says Dr. Factora. It doesn’t have to be age-specific. A class with a mix of ages might be livelier and give you a fresh perspective.

Source: http://health.clevelandclinic.org