Health tips for the over 50s

 by Natvia

The famous writer Mark Twain once said, “age is an issue of mind over matter. If you don’t mind, it doesn’t matter”.  So true!

This quote brought me back to a moment last spring when my mother said to me, as she gazed in the mirror, ‘ you know I still feel like an 18-year-old girl trapped in a 80-year-old woman’s body’.

I thought this was particularly poignant in this day and age of instant gratification and multi-tasking complexity, because as women over 50 we sometimes find ourselves lost in the mine-field of social connection, finances and most importantly health.

If you are over 50, you’ve probably noticed a number of changes in your body: a few extra wrinkles here, hair in strange places, sluggishness and lack of energy to name a few; but it doesn’t have to be that way.

You are only as old as you feel; so if you feel you’re over the hill, you will be, but if you decided to change your mind right now to be healthier, your wellness journey will take you to places you could never imagined. Don’t believe me? 

In the next few minutes you’re going to learn some ‘outside the box’ wellness tips for the mind and body that will serve you well, now, and for the rest of your life:

Over-50s health risks

Beyond loud, wild teenagers, and the occasional road rage lunatic, the clear and present health dangers that over 50s face—other than cancer, heart disease and diabetes—are loss of hearing, failing vision, high blood pressure, memory-loss & mental disorders, and osteoporosis.

A lot of over 50’s think they need to relax and engage in less exercise because of brittle bones and less flexible muscles, however, exactly the opposite is true. Being over the age of 50, more than any other age group, you need to boost your mental and physical fitness levels so you can maintain mobility and independence, recover from illness and reduce your higher than average risk of disease.

To begin with, your mind is the most important tool you have in your arsenal; therefore, you first need to have the right mental attitude and ask yourself, ‘do I want to be healthier and live a fuller, more exciting life? You do? Then read on!

Over fifties mental health tips

1. Simplify your life by cutting out information overload like watching too much TV, movies and excess social media surfing, and instead read information that will enhance your life rather than trashy magazines and newspapers that may entertain for a moment, but won’t serve your goals.

Only focus your energies on information and tasks that take you closer to your personal, work and wellness goals—forget the rest if they don’t serve you.

2. Learn the art of being in the moment and seeing everything for what it is. Take a moment to focus on one single task ‘right now’ and completely embrace it without letting anything else ruin your concentration. This sort of Zen contemplation (or meditation) every single day will take you away from the grievances of the past and the anxiety of the future.

3. Remember there are only ever three choices you can make in every situation: change it, accept it, or tolet it go. Make this choice today in regards to your wellness.

4. Incorporate the above mental attitudes to strengthen your spirit and shield you in sudden misfortune.

Over fifties physical health tips

Unfortunately, when you’re over 50 the days of recklessness and shunning pesky health tests are gone. For men and women the most important checks to take on a yearly basis are for: blood sugar, cholesterol, renal function & faecal occult blood testing, and hearing and vision tests. Every two years it is also important for men to have a prostate exam, and for women pap smear and breast screen. Ask your doctor for more information.

1. HEARING: Other than cleaning your ears regularly and protecting your hearing in noisy environments, here is an inventive way for you to prevent the loss of hearing.

Try this ancient Chinese method of ear health called ‘beating the heavenly drum.’ Place your index fingers on the skin protrusions at the bottom of your ear canals on each side and push them forwards (like ear plugs) so that they cover your ear canal. Next gently tap your middle fingers (at a steady pulse) on your temples, so that you hear a metallic banging sound. Do this 36 times and repeat the sequence 3 times while focusing on the sound and sense of the vibration.

Remember once you lose your hearing, there is no going back, other than with the help of a hearing aid, so protect them with ear muffs and a ‘NO LOUD NOISES’ sign if you need to—well maybe not that far, but you get the picture!

2. VISION: Don’t take your eye health for granted because like your hearing once it disappears—that’s it. Other than wearing 100% UVA and UVB sunglasses with wraparound lenses, visiting your eye doctor regularly, and preventing computer vision syndrome, here is an novel way to protect your eyes.

This ancient Chinese exercise will increase circulation, improve vitality, and also help reduce stress on your eyes.

Massage the area around your eyes—this is a major acupressure point—by anchoring your index fingers on your forehead near your hairline and using your thumbs to softly rub the bony rims around your eyes in small circular motions.

When you’re finished look to the upper left, then down and left, up and right, down and right, and back to the upper left, completing a figure 8. Complete eight repetitions of the exercise in one direction, followed by eight repetitions in the opposite direction. Rest your eyes by rubbing your hands together for a few seconds and placing them over your eyes and letting the heat seep in.

Important vitamins for the eyes are: Flaxseed and fish oil, Omega-3 essential fatty acids, Vitamin A, C, E and Zinc.

3. OSTEOPOROSIS: Osteoporosis occurs when bones lose minerals like calcium more quickly than the body can replace them. Prevention is better than cure; so a healthy balanced diet (with a diversity of food choices), light moderate exercise (like yoga or walking) and being aware of your surroundings is your best bet.

Important vitamins that aid in osteoporosis prevention are vitamin D and calcium. Of course you can get this from milk and cheese, however, you can also find your calcium from a mix of: sesame seed, brazil nuts, parsley, celery seed, poppy seed, flax seeds, and almonds that you can sprinkle on your dark leafy greens (they also have calcium in them).

4. HEART DISEASE & CANCER: For heart disease and cancer there are the usual dietary (i.e. limiting processed foods and sugars and adding more veggies to your diet) and exercise (1 hour per day) recommendations, which you can find online, however, there are also some more unusual ways you can keep your body heart disease and cancer free.

The gentle practices of Indian Yoga and Chinese Quigong (similar to Tai Chi) have been known for centuries to help people over 50s stay strong and healthy; preventing heart disease and cancer and allowing them to gain the serenity and vitality of a Zen monk or Indian sage.

Acupuncture is also a great alternative. Cardiologist John Longhurst MD, PhD, suggests stimulating a few key acupoints near the elbows and knees, which releases neurotransmitters that travel to areas of the brain that regulate the cardiovascular system. Twenty minutes of meditation per day also helps to reduce stress and anxiety—two of the leading factors that lead to heart disease.

It is also important to get regular health screening for diabetes and to check your blood pressure and cholesterol levels.

Acupuncture, meditation (especially image guided) and a ‘green’ diet are also highly recommended for cancer, while the Controlled Amino Acid Therapy (or CAAT Protocol) has been known to help patients who have been diagnosed with cancer. Regular cancer screening is also very important to detect cancer before it begins.

Important vitamins that aid in the prevention of heart disease and cancer are Omega-3 fatty acids (salmon, mackerel, flaxseed), CoQ10, B complex, Curucumin, turmeric and Danshen (used in China), vitamin D, Vitamin A, Retinoids and Provitamin A Carotenoids. Smart milk formula ‘Age+ 50 Plus formula powdered milk also aids in heart disease and cancer prevention.

Additional super 50s health tips
For the prevention of all the above issues there are also some universal methods that you should take into account.

Eliminate, or at least reduce your sugar intake by replacing it with a ‘natural’ substitute like Natvia. Add more greens and lean proteins to your plate and eliminate, or limit, processed foods and simple carbs like white pasta, rice, bread etc.

Drink lots of water (weight in ounces / 2 = H2O intake), get 7+ hours of sleep per night, exercise at least 1 hour per day (yoga and calisthenics are a good option), learn the art of meditation and contemplate adding supplements to your diet.

It is also important to detox your body regularly, which you can do with a once a week fruit and vegetable juice day, along with a liver flush drink (2 cups orange juice, 1/3rd cup lemon juice, 1/3rd cup extra olive oil, dash cayenne pepper, 3 cloves, ½” fresh ginger). You can also add liquid Chlorophyll to your daily diet and dry brush scrubs that will help move your lymphatic system and clear your skin of toxins.

Remember energy in = energy out…

It’s inevitable that you will grow older, but by following some of these tips you will have at your disposal a wellness system that will serve you well into the future—especially when you begin with the mind.

True beauty lies in the wisdom and stoicism of age, and like a grand architectural building your legacy will live on in the way you interact with yourself and those that you love. All the excitement and joy of life starts with the foundation of health—so don’t ignore it.

At the end of the day, you really are only as old as you feel—so make feeling great your number one priority.

Source: http://www.weighitup.com.au

Health tips for the over 50s

Dr Steve Hambleton is the Federal AMA Vice President and a Brisbane-based GP. Here he shares health insights and advice for those aged 50 and over.

As people move into there 50s and 60s and beyond, health problems will become more numerous and more varied for many of them.

It is important for people as they age to more closely monitor their own health and ensure they get all the important check-ups.

Above all, it is vital that people have a GP they can see regularly and who can provide them with holistic health care and advice, as they grow older.

People should not be afraid to ask questions of their GP, especially in regard to conditions that are known risks for older people.

Here are simple and practical tips.

Men

1. Prostate.

Discuss the prostate issue with your GP. The GP will know your health history and current state of health and will decide whether you need to be tested.

In general, unless you have a family history of prostate cancer the conversation should start when you are about 50. Remember, the jury is still out about the value of the PSA blood test and the digital rectal examination.

Women

1. Breast screening

Every woman should attend for screening mammography from the age of 50 every two years. All women should become familiar with the look and feel of their breasts and any new or unusual change should be reported to your GP. Only five per cent of women are at substantially higher risk of breast cancer than the population. If you have a relative who was diagnosed with breast cancer below the age of 50, then see your GP to discuss the issue further.

2. Pap smear screening

Pap test screening is recommended every two years for women who have ever had sex. The over 50s represents an under-screened group. Eighty five per cent of women in Australia who develop cervical cancer either have not had a Pap test or are significantly under-screened. Remember, women who have female sexual partners are also at risk and need screening.

Everyone

1. Bowel or colo-rectal cancer. 

Bowel cancer is common in our society. The screening test is the faecal occult blood test. This is a very simple test that can be done at home and mailed in to the pathology company. Unless you have a family history of colo-rectal cancer, this can begin at age 50 years. It should be repeated every two years 

2. Diet

Diet is the key to good health. A mix of different food provides the raw materials that the body needs to stay healthy. Sufficient fibre exercises your insides as well and reduces the risk of diverticular disease of the bowel. The biggest problem with diet is overeating. Remember, ‘energy in’ needs to match the energy ‘going out’. Also, our metabolism slows down as we age, and we need to eat less, or we will inevitably gradually put on weight.

3. Exercise

Exercise keeps your joints lubricated and your muscles strong. Many studies have shown that one hour of exercise three times per week can significantly reduce your risk of heart attack, will burn excess energy and improve your health. Many people enjoy running or jogging, but brisk walking is sufficient for most of us. We need to lift our heart rate and put some colour in our faces. If you are still able to hold a conversation after exercise, you will be well within your safe limits.

4. Weight

Weight goes hand in hand with diet and exercise and is usually the result of an error in one or the other. Our society is growing larger and larger each year. BMI is a good measure to guide us. But for men, if you circumference is greater than 102cm it is time to act. For women, the magic number is 88cm and the limits are tighter if you are Asian or of Aboriginal and Torres Strait Islander extraction.

5. Smoking

Quit. This is the very first thing that smokers can do to improve their health outlook. Smoking is the number one cause of quality life years lost in our modern society. Take some advice - cold turkey is pretty good but there are lots of techniques that can help. Find a reason to quit, make a plan, put your plan into action and stay on track. For more information visit www.quit.org.au

6. Alcohol

Alcohol is the next nasty. For a legal drug, it also robs our society of quality life years. Direct and indirect effects are enormous. Binge drinking among teenagers robs them of their full potential. Society has turned against smoking and now its collective wisdom must turn against alcohol. By limiting consumption to two standard drinks per man or woman reduces your risk of death or injury from alcohol to less than 1 in 100. Every drink above this level continues to increase your lifetime risk of death or injury from alcohol. While many young Australians drink frequently, the highest proportion of daily drinkers in 2007 were those over 60 years old.

7. Family history

- cancer

- heart disease

- stroke

- diabetes

Some diseases do run in families. If you have any of the above, particularly in younger members of your relatives you should talk to your Doctor about your own risks. You can't change your genes but you can avoid the factors that we know contribute to your risk of harm.

8. Blood pressure

Blood pressure check at your GP can give them a clue that early intervention is required. A simple thirty second test could prevent your life from being shortened by stroke or heart attack or renal failure. Home blood pressure monitors are quite accurate these days and you can check your relatives and friends also.

Most adults should have a blood pressure check at least every two years.

9. Screening tests

- blood sugar

- cholesterol

- faecal occult blood testing

- renal function test

Blood tests form a part of good medical management of your health and a thorough health check will include some or all of the above. If they are normal they can be repeated at from two to five year intervals.

9. Skin check

It is very important that we are aware of changes on our skin. We have one of the highest melanoma skin cancer and non-melanoma skin cancer rates in the world in Australia. The risk increases with increased sun exposure. If you have a fair complexion and a tendency to burn then you are at slightly higher risk.

Older people

1. Hearing

Hearing cuts you off from society. Wax build up is the most common cause and is the quickest to fix. Those exposed to loud noises should wear hearing protection. If you are concerned, an audiogram will tell us if a hearing aid will help you.

2. Osteoporosis

A lack of calcium in bones can lead to fractures that are unexpected for the degree of trauma. A broken bone in an older person can set off a viscous cycle, which is hard to stop. We should make sure that our diet contains sufficient calcium – about three serves per day or consider taking calcium supplements. For people who never see the sun, Vitamin D could be the problem.

3. Vision

Glaucoma begins silently robbing sight from the age of 40 and your optometrist or ophthalmologist will always check on it. If you have a family history you are at special risk. Cataracts are now readily dealt with. Macular degeneration cannot be fixed but it can be arrested in some cases. The secret is early diagnosis. Your GP can show you a simple test. If your vision changes, you need to find out why and make sure it is not serious.

4. Falls risk

If we are getting frail and our bones are thinning and our hearing is not so good, a fall can start you on a downward spiral. It is important to fix that rolling up carpet and put more rails on steps and in bathrooms and toilets. An ounce of prevention is not only better than the cure - it might also save your life.

Source: http://www.yourlifechoices.com.au

Avoid Pain, Stay Healthy - A Tennis Star Explains

As a women over 50, she knows these 5 tips kept her healthy. A Japanese lifestyle is one of them.

BY PAM SHRIVER

Olympic gold medalist, member of the International Tennis Hall of Fame, tennis professional and a broadcaster for ESPN

“I’ve been very active my entire life and believe that keeping active into your forties, fifties and beyond is critically important to ensure a happy and healthy life. As a working mom on the move, in addition to eating right, I go to the gym several times a week for strength-training and cardio workouts. I’m never far from a tennis court. Golf has also become a passion.”

Pam Shriver offers the following tips for staying happy and healthy at every age:

1. Move More and Sit Less – When you exercise, blood flows faster in your blood vessels and natural internal medicines are released.  Exercise actually can lower high blood pressure, high cholesterol and high blood sugar and can keep you from feeling depressed.  It really doesn’t matter what type of cardiovascular exercise you do as long as you do it!  Aim for three days a week at first and then go to five or more days for optimal wellness. I feel better when I exercise every day!

2. Eat Clean – We live in a world where people have easy access to processed foods that are laden with high sodium, sugar and trans-fats.  Eating clean is about choosing fresh, whole foods with all of their nutrients intact.  By enjoying more unprocessed whole foods like vegetables, fruits, whole grains and lean meats and fish which do not contain artificial preservatives, trans fat and saturated fat and sugars, you will feel and look healthier and have a lot more energy. Don’t forget to drink plenty of water every day!

3. Celebrate Life and Reduce Stress – It doesn’t matter whether you meditate, do yoga or laugh a lot – all of these activities help minimize stress.  It’s so important for us to celebrate life and all the blessings we have and focus on our solutions, not problems, to live the healthiest life possible.

4. Give Back – I’ve made volunteering and being of service an important part of my life. These activities provide a meaningful and positive impact in my community and also benefit me—a win-win for everyone. Through volunteering, you receive the satisfaction of giving back, gain new life experiences, and have the opportunity to meet a diverse new group of people. 

5. Turning Japanese- I first traveled to Japan to play tennis as a teenager. It was then that I became fascinated by and completely respectful of the healthy lifestyle of the Japanese people. The average Japanese woman will live to celebrate her 86th birthday—the world’s longest life expectancy—and the life expectancy of a Japanese man is 79.

While many older Japanese people don’t engage in traditional exercise such as going to the gym, they are decidedly more physically active, eat healthier, and engage in meditation more than the majority of older Americans. Japanese people walk more, tend to their gardens, and eat a lean protein rich diet and spend quality time with family and friends. 

The Japanese are not a pill popping culture. They embrace a more holistic lifestyle with transdermal drug delivery being widely accepted. On the other end of the spectrum, some Americans are unaware of the active ingredients and potential side effects of popular over-the-counter pain relievers and exceed the maximum dosage of acetaminophen, which, for example, can cause severe and permanent liver damage. I support and follow the Japanese lifestyle.

Instead of pills for pains, she likes topical pain relieving gel.

Source: http://zestnow.com/