FARM LIVING
THE WESTERN PRODUCER | WWW.PRODUCER.COM | APRIL 4, 2013
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EXERCISE | SENIORS
Keeping fit important in senior years SPEAKING OF LIFE
JACKLIN ANDREWS, BA, MSW
Q:
I was a little concerned when I visited my parents at the seniors’ lodge last week. Someone put a treadmill in the TV lounge and has invited all residents to use it. My mom and dad have been hard workers all of their lives. They live in a lodge where meals are provided but are largely independent. I think that it is great that they now have a few years to take things easy. They deserve opportunities to relax. Is that asking for too much?
A:
I appreciate your care and concern for your parents but I am concerned that you may misunderstand this situation. Everyone wants your parents to spend the last part of their lives in rewarding and enjoyable times. Unfortunately, the general assumption has been that people do best in retirement by accepting fewer and fewer responsibilities for their own well-being and this is incorrect. Research is showing that people who commit to more challenging activities are more likely to report satisfaction with their lives than those who are less active. For most people, physical exercise is a good thing. One of the problems with aging is that metabolism rates go down. In other words, people who are older put on more weight by eating less than they did when they were younger. If those same older people do not have an exercise program to help them burn off their excess calories,
that excess weight stays and accumulates. The danger is obesity and the medical problems associated with it. Our bodies do degenerate over time, but the rates of degeneration can be challenged through exercise. The formula is simple: use it or lose it. Regular muscle stretches, occasional walks and other exercises help people continue to enjoy grandchildren and events like socials at the seniors’ centre. Leaping into an exercise program or hopping on the treadmill in your parents’ seniors’ lodge might not be the most rational thing to do. I assume that your parents and their friends will work with professional trainers and physicians to set reasonable exercise goals. The studies are clear. Elderly people who are active find both personal and social rewards in their daily lives. Jacklin Andrews is a family counsellor from Saskatchewan. Contact: jandrews@ producer.com.
SCAREDY KIT | near Rivers, Man. |
A golden retriever dog forced this young raccoon to flee up a tall tree on a farm
JOAN AIREY PHOTO
DEPRESSION | DIET
Diet changes, sunshine help reduce depression HEALTH CLINIC
CLARE ROWSON, MD
Q:
I suffer from chronic depression. I am taking medication for it but I have heard that eating certain types of food and watching your diet can be helpful. Do you have any suggestions?
A:
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You may be able to improve your depressed mood somewhat by making changes in your diet, but this does not mean that you should stop your anti-depressant medications without advice from your doctor or psychiatrist. The latest research on this subject seems to indicate that adding fish oils or omega 3 fatty acids to your menu might be helpful in alleviating symptoms of depression. As people have become more health conscious and aware of the risks of high cholesterol and low density lipoprotein fatty acids, they have started to eat less red meats and eggs. Both contain omega 3, particularly the eggs. Alternative food such as corn, soybeans and sunflower oil contain relatively small amounts. Rates of depression appear to be rising in some parts of the world so changes in diet may be a factor and not simply worries about the economy. Some studies have indicated that fish oils may help smooth out the highs and lows of bipolar disorder. Scientists have discovered significantly lower levels of omega 3 in the red blood cell membranes of depressed patients. One explanation could be that these oils help soften the cell mem-
branes in the nerve endings or neurons of the brain. This allows for easier absorption of the neurotransmitter substance serotonin, which carries information from one brain cell to another. Medications such as Prosac, a serotonin reuptake inhibitor, work by increasing the amounts of neurotransmitter chemicals available at the nerve endings. Oily fish, including salmon, mackerel, herrings and sardines, contain the highest amounts of omega 3 fatty acids, but not everyone is advised to increase their intake. Pregnant women may get too much mercury, a toxic, cumulative heavy metal that adversely affects brain development in the fetus if eaten too often. Anyone who consumes more than three grams of omega 3 a day may also increase his risk of bleeding, or even a brain hemorrhage, particularly if he has an existing bleeding disorder or is taking anticoagulant medications. People with high blood pressure and certain other chronic medical conditions should also be cautious. Low levels of certain B vitamins may also be related to feelings of depression and anxiety. B vitamins can be found in grains, nuts, chicken, turkey, brown rice, bananas, lentils and eggs. Vitamin B 12 is mainly found in red meat, so vegetarians may need to take supplements. Folic acid is also needed for a healthy brain and can be found in green leafy vegetables such as spinach, broccoli, turnip greens, asparagus and lettuce and in fruit such as bananas. Finally, getting outdoors in the sunshine as much as possible during the winter is important for depressed people and those suffering from seasonal affective disorder. Clare Rowson is a retired medical doctor in Belleville, Ont. Contact: health@producer.com.