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senior health > in-depth
Nutrition & Aging go it’s never too late for men and women over 50 to start eating healthier diets Nutrition is important for people of all ages, but it’s especially important for men and women over the age of 50, who can dramatically improve their quality of life by eating a well-balanced diet filled with vitamins and nutrients. Though that may seem like common sense, research has shown that men and women in this age group, who are often referred to as “Baby Boomers,” are not necessarily as healthy as they may seem. While the baby boomer generation, which is generally regarded as those people born between 1946 and 1964, boasts longer life expectancies than any generation that came before them, some of that can likely be chalked up to advancements in medical care, including a booming pharmaceutical industry that seemingly has an antidote to every ailment. But a 2013 study from researchers at the West Virginia University School of Medicine found that baby boomers are less healthy than the generation that immediately preceded them, tending to be more likely to have higher levels of hypertension, diabetes and high cholesterol. While that news might be sobering, it’s never too late for men and women over 50 to start eating healthier diets, which can reduce their risk of a wide range of ailments, including heart disease, stroke and osteoporosis.
The following are a few ways men and women over 50 can alter their diets so their bodies are getting what they need to live long and healthy lives well into their golden years. As is always the case, men and women should discuss any potential changes to their diets with their physicians to ensure the changes will be both effective and healthy.
Balance your diet Kids hear of the benefits of a balanced diet seemingly from the moment they enter a classroom for the first time, but many adults fail to heed that basic advice as they get further and further away from kindergarten. When changing your diet, be sure to include plenty of protein and carbohydrates. Protein maintains and rebuilds muscles, which is especially important for aging men and women who might find themselves unable to keep up with the physical demands of everyday life
why do we need Fiber?
Many food products boast added fiber on their packaging. Breads, cookies, beverages, and so much more contain extra fiber in response to the public’s growing desire to consume foods with high levels of dietary fiber, which medical professionals claim is an essential element to a healthy diet. Despite that publicity, many consumers remain in the dark about the role fiber plays in the body.
About fiber
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No one is too old or too young to embrace a nutritious diet. as well as they used to. Including ample low-fat protein, which can be found in fish, eggs and low-fat dairy among other foods, will aid in muscle recovery, benefitting aging athletes as well as those men and women over 50 who recently started exercising as a means to regaining their physical fitness. A diet lacking in sufficient protein can contribute to muscle deterioration, arthritis and even organ failure, so it’s important for men and women to prioritize including protein in their diets. Carbohydrates are also an important part of a balanced diet, as they are a great source of energy that can help men and women stay active well past the age of 50. Carbohydrates found in fruits, grains and vegetables are the most beneficial, as these contain valuable vitamins, minerals and nutrients.
Don’t denounce dairy Dairy is a great source of calcium, which promotes strong bones and teeth. Men and women over the age of 50 want their bones to be as strong as possible because aging is one of the strongest risk factors for osteoporosis, a potentially debilitating medical condition in which loss of tissue causes bones to become brittle and fragile. Vitamin D is necessary to effectively absorb calcium, and vitamin D can be found in certain dairy products, including pasture-raised eggs and grass-fed cow’s milk, and can be generated when men and women get enough sunlight. Other healthy sources of vitamin D include salmon, light tuna packed in oil, sardines, and sun-grown mushrooms.
Cut back on sodium intake Cutting back on sodium intake can be
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Cutting back on sodium intake can be very beneficial, especially for men and women over the age of 50, who are at greater risk of diabetes, hypertension and chronic kidney disease. very beneficial, especially for men and women over the age of 50, who are at greater risk of diabetes, hypertension and chronic kidney disease. But cutting back on sodium intake takes more than just throwing the salt shaker away. Processed foods, soups, canned goods, salad dressings, condiments such as mustard and ketchup, and breakfast cereals are just a few of the many products that may contain alarming amounts of sodium. That’s important to note, as excess sodium increases blood pressure by holding excess fluid in the body. That excess fluid puts an added burden on the heart, potentially increasing a person’s risk of stroke, heart failure, osteoporosis, cancer, and kidney disease. The problem with cutting back on sodium is that salt is so often relied on to make foods taste better, and many people find salt-free foods bland. But the rewards of reducing sodium intake are so significant that it’s worth making the adjustment, especially for men and women over the age of 50. No one is too old or too young to embrace a nutritious diet. But men and women over the age of 50 are in a unique position to vastly improve their quality of life by adopting a low-sodium diet that is rich in vitamins and minerals.
Many people are aware of the importance of including fiber in the diet, but few people understand the importance of dietary fiber. Fiber is an essentially indigestible substance that is found mainly in the outer layers of plants. Fiber will pass through the human digestive system virtually unchanged from when it was consumed and without being broken down into nutrients. Fiber is classified into two types: insoluble fiber, which will not dissolve in water, and soluble fiber, which can be dissolved. Insoluble fiber is typically found in whole grain products, dark leafy vegetables, green beans, wheat bran, corn bran, seeds, nuts, and skins of fruits and vegetables. Soluble fiber comes from foods like oats, nuts, fruits, and dried beans.
Fiber and digestion Fiber is essential to digestion. The Harvard School of Medical Health advises people should get between 20 to 30 grams of fiber each day, though many people do not consume that much fiber. Fiber adds bulk in the digestive system, which helps soften stool and flush out the intestines. It assists in making bowel movements more frequent, preventing constipation. A diet high in fiber helps reduce the risk for hemorrhoids and diverticular disease.
Fiber and weight loss While fiber is often associated with improving regularity, that is not its only role. Fiber, particularly soluble fiber, that can be slowly digested will prolong the digestive process, helping to keep the stomach fuller longer. Feeling full can help a person eat healthy portions. Fiberrich foods are also less calorie-dense. This means you can eat more and feel fuller without consuming tons of calories. Increasing fiber consumption may help men and women looking to lose weight.
Fiber and blood sugar The slow absorption of carbohydrates also regulates the absorption of sugar into the bloodstream. This can prevent sugar spikes that may be dangerous to those with diabetes. It also may be able to help reduce the risk of developing type 2 diabetes, according to a study published in the New England Journal of Medicine in May 2000.
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everyday health
Healthy habits to lower your cancer risk Choose habits that benefit your short- and long-term health Certain types of cancer are more likely to strike certain types of people than others. For example, while men can be diagnosed with breast cancer, women are far more likely to develop the disease. But just because a person’s risk of developing cancer is low, that does not make that person immune from the disease. As a result, it’s important that men and women take steps to lower their cancer risk.One of the more effective ways to lower your risk for cancer is to ensure your lifestyle choices are as healthy as possible. Choosing habits that benefit your short-and long-term health can reduce your risk for cancer and a host of additional ailments.
Maintain a healthy weight According to the American Cancer Society, men and women who are overweight or obese are at a greater risk of several types of cancer, including cancer of the esophagus, pancreas, colon and rectum, breast, kidney, and thyroid. The National Cancer Institute defines obesity as someone with a body mass index, or BMI,
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Smokers might be surprised to learn that tobacco use, according to the ACS, is responsible for nearly 20 percent of all deaths in the United States. That might have something to do with tobacco’s role in causing more than a dozen types of cancer and its link to heart disease, emphysema and stroke.
of 30 or above, while someone with a BMI between 25 and 29.9 is considered overweight. Maintaining a healthy weight or shedding excess weight if you are already at an elevated risk for cancer can lower your risk for cancer and other potentially debilitating diseases, including diabetes, high blood pressure and stroke.
Quit smoking
Smokers might be surprised to learn that tobacco use, according to the ACS, is responsible for nearly 20 percent of all deaths in the United States. That might have something to do with tobacco’s role in causing more than a dozen types of cancer and its link to heart disease, emphysema and stroke.
But smoking can even harm nonsmokers unfortunate enough to spend time in the vicinity of smokers. Such nonsmokers take in nicotine and thousands of additional chemicals, including carbon monoxide and cadmium, a chemical element used in batteries, when people smoke near them. In addition, a study published in the New England Journal of Medicine found that nonsmokers exposed to secondhand smoke were 25 percent more likely to have coronary heart disease compared to nonsmokers not exposed to smoke. Secondhand smoke is especially harmful to children, as kids whose parents smoke around them get bronchitis and pneumonia more often than kids whose parents abstain from smoking in their presence.
Exercise regularly The NCI notes that there is strong evidence that physical activity is associated with reduced risk of certain cancers, including cancers of the breast and colon. More than 60 studies published in North America, Europe, Asia, and Australia have indicated that physically active women have a lower risk of developing breast cancer than inactive women, with some active women reducing their risk by as much as 80 percent. Studies conducted around the world have produced similar findings with regard to colon cancer. Research has consistently
indicated that adults who increase their physical activity, be it in intensity, duration or frequency, can reduce their risk of developing colon cancer by 30 to 40 percent relative to adults who are sedentary. The ACS suggests adults include at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity in their weekly routines, though many studies have found that 30 to 60 minutes of moderate to vigorous physical activity per day is the most effective way to reduce cancer risk significantly.
Reduce alcohol consumption While many adults may be quick to point out the benefits that a glass of wine can have with regard to a person’s risk of heart disease or stroke, the National Toxicology Program of the U.S. Department of Health and Human Services as recently as 2011 listed the consumption of alcoholic beverages as a known human carcinogen. Alcohol consumption is a major risk factor for various types of cancers, including head and neck cancers, esophageal cancer, liver cancer, and breast cancer. Adults who continue to consume alcohol should do so in moderation, which the ACS defines as no more than two drinks per day for men and no more than one drink per day for women.
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prescription safety
Practice medication safety Choose habits that benefit your short- and long-term health
A cancer diagnosis is seldom easy for the person receiving the news or his or her loved ones. Cancer treatment often involves weeks of intensive medical therapy that can include radiation, chemotherapy and oral medications. Though such medications can be a key component of successful treatment, extra pills in the home can pose additional hazards to children and even elderly residents who may inadvertently get into unsecured pills. Cancer patients may be prescribed a number of prescription medications during the course of their treatments. Antidepressants, opioids, steroids, anticonvulsants, and radiopharmaceuticals may be prescribed to treat pain and other side effects of cancer. When taken in the right doses, these medicines can help patients withstand and ultimately overcome their disease. In the wrong hands, the same drugs can prove poisonous, especially to young children. According to Safe Kids Worldwide, 500,000 parents and caregivers per year call a poison
control center because a child accidentally ingested medicine or was given the wrong dose. In 2011, 67,000 children were treated in an emergency room for medicine poisoning. Based on emergency room visits, many children come in contact with these medications in places other than the medicine cabinet. Kids may find spare pills on the ground, in a purse or bag or on a counter or nightstand. The United States Centers for Disease Control and Prevention reports a 160 percent increase in poisonings in children from 1999 to 2009, 91 of which are the result of a drug overdose. The Cincinnati Children’s Hospital says that kids ages five and younger are the most likely victims of prescription drug poisoning. In homes where there is an abundance of medications being used to treat cancer or other illnesses, diligence is needed on the part of adults. Childproof bottles are seldom enough. Very often adults forget to close the lids properly. Tenacious children can sometimes figure out how to get lids off of bottles even if they are touted as childproof. Cancer patients taking medication might want to employ some additional safety measures in order to protect young children.
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• Do not advertise medication use to your children. Take pills away from curious eyes so that youngsters are not tempted to try Mom or Dad’s medicine, which for all intents and purposes, looks like candy to a child. • Store medications high up, ideally in a locked cabinet. Remain careful when returning pill containers to these locked cabinets after use. • Use individual-dose cases, many of which can be locked with a key or a combination code. This can protect against spills should the case fall on the floor. • Ask for medications to be prescribed in blister packs that are more difficult to open. • Dispose of any expired medication or pills you no longer need so there are no extras lying around the house. • Dispose of pills in an outside
garbage receptacle so that children or pets cannot find them and swallow them. • * Never store pills in a container other than the prescription container or a medication dispenser. • When cancer treatment necessitates the taking of additional medications, it becomes even more important to protect children from accidental -- and sometimes intentional -ingestion of medications.
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mental health
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Laughter and positive thinking can be good for your health.
Don’t forget the power of a
attitude thinking positively can lower rates of depression and anxiety
A balanced diet, exercise, genetics, and even certain medications can work in concert to make a person healthy. But a person’s demeanor also can factor into personal health. The Mayo Clinic says that whether or not a person is an optimist or a
pessimist can affect many areas of his or her health and well-being, and those who see the glass as half-full may ultimately be healthier than those who see it as half-empty. Positive thinking can make it easier to manage stress. The body responds differently based on an individual’s mood, and it may produce stress hormones if a person’s outlook is negative. Such stress hormones can compromise the immune system, increase blood pressure and even reduce the body’s ability to burn fat effectively. Thinking negatively and being on edge also can increase a person’s risk for developing cardiovascular disease and aging prematurely. Conversely, maintaining a positive attitude can be good for your health. Studies have shown that thinking positively can lower rates of depression and anxiety, increase life expectancy and provide greater resistance to certain illnesses, such as the common cold. A 2012 preliminary study from researchers at Stanford University found that daughters of mothers suffering from depression were able to witness their own stress levels go down on a real-time brain scan as they switched from negative thoughts to happy ones. Researchers are unsure why positive thinking has such profound effects. But in addition to limiting stress-releasing hormones, positive thinking may inspire people to live healthier lifestyles that make them more likely to get routine physical activity and eat a healthy diet.
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Laughter is good medicine
Laughter combined with positive thinking is a prescription for good health. Research shows laughter relaxes the entire body, relieving physical tension and stress for up to 45 minutes. Laughter decreases stress hormones and increases infection-fighting antibodies. Endorphins that promote an overall sense of well-being and relieve pain can be released from a hearty bout of laughter. Furthermore, laughter can increase blood flow throughout the body, which protects against hypertension and heart attack. Happy people also may be less likely to use tobacco products or alcohol as a coping mechanism when dealing with elevated stress levels, and such people will not have to deal with the side effects that can come with these unhealthy behaviors. Becoming a more positive thinker can take a little effort for those without a natural inclination for optimism. But because positive thinking boasts such significant health benefits, men and women might want to try the following methods to embrace their optimistic side. Positive thinking is more than the subject matter of self-help books. It’s a viable way to improve personal health and live longer.
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maintain workout routines Those who struggle to keep the weight off understand the importance of maintaining both a consistent fitness schedule and healthy eating habits. This may be challenging when the rich foods and parties synonymous with summer season are around to threaten healthy habits. Here’s how to stay on course.
establish a regular exercise date Treat exercise as any other obligation on the calendar. Make it a necessity and not a luxury. Schedule time for workouts, even if it means removing something else from your agenda.
Don’t worry about the length of your workouts If you’re accustomed to an hourlong workout but cannot fit in more than 20 minutes on some days, don’t skip the
workout simply because it’s shorter. Make the most of that time by targeting larger, core muscles.
change your schedule You may need to alter your daily schedule to fit in gym workouts or other exercise. Try getting up earlier and heading out prior to work or school. This will open up time throughout the rest of your day, and you can use that time to meet the demands of the holiday season.
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social health > in-depth
The effects of alcohol on the human body The idea that alcohol can have both good and bad effects on the body may seem like a mixed message
Alcohol is often considered an essential element of adult social functions, but adults who overindulge in alcohol are likely doing themselves a significant disservice. Alcoholic beverages can negatively impact a person’s physical and cognitive abilities. But when it is consumed in moderation, alcohol can have some positive effects as well. Understanding what alcohol really does to the body and brain may help some people make more informed choices.
The Good The idea that alcohol can have both good and bad effects on the body may seem like a mixed message, but that does not mean it isn’t true. The effect of alcohol on a person’s body often depends on the frequency and quantity of alcohol that individual consumes. Moderate alcohol consumption, such as one or two drinks per day, can have a positive impact on a person’s health. According to the Harvard School of Public Health, alcohol has the ability to raise good cholesterol and lower bad cholesterol. Antiinflammatory effects and antioxidants in some beverages, such as wine, can reduce blood problems that lead to clogged arteries. Alcohol in moderation may also help fight fat. A 2010 study published in The Archives of Internal Medicine found that women who had one or two drinks per day were less likely to gain weight than those who didn’t drink at all. Researchers believe there is a link between people who drink frequently and how their bodies adapt and metabolize alcohol differently from those who limit their drinking to nights out on the town or otherwise only drink rarely. Alcohol increases levels of a hormone that improves insulin sensitivity and makes it easier for the body to process glucose and use it as energy, potentially benefitting those with type 2 diabetes. Although alcohol may be associated with poor judgement, moderate drinking may stave off cognitive impairment. Alcohol may improve blood flow to the brain and make brain cells more tolerant to stress, preparing them for major stresses that can induce dementia down the road.
The Bad When moderate drinking turns into compulsive or binge drinking, the positive benefits of alcohol consumption no longer apply. Drinking too much can take a serious
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The Mayo Clinic says moderate alcohol consumption may provide the following benefits:
• Possibly reduce risk of diabetes • Possibly reduce risk of ischemic strokes • Lower risk of gallstones • Reduce the risk of dying of a heart attack • Reduce risk of developing heart disease.
toll on the body. According to the National Institute on Alcohol Abuse and Alcoholism, alcohol can interfere with the brain’s communication pathways. While it does not destroy brain cells, it certainly inhibits them, impairing an individual’s ability to think clearly. Alcohol also can disrupt mood and behavior, causing individuals who drink to excess to engage in behaviors that are out of character. Alcohol also lowers inhibitions, which can lead to irresponsible behavior. Moderate drinking may help the heart, but excessive alcohol consumption can damage the heart, potentially causing cardiomyopathy, or stretching and drooping of the heart muscle. Excessive consumption of alcohol can also lead to an irregular heart beat and high blood pressure, and over time, excessive drinking may induce stroke. Drinking too much can weaken your immune system, making your body a much easier target for disease. The National Institutes of Health notes that men and women who regularly overconsume alcohol are more likely to contract diseases like pneumonia and tuberculosis than people who do not overconsume alcohol. Alcohol also can damage the liver and pancreas. Heavy drinking can cause fatty liver; inflammation, known as alcoholic hepatitis; fibrosis; and cirrhosis. Alcohol causes the pancreas to produce toxic substances that can inflame blood vessels in the pancreas and prevent proper digestion.
The Very Bad The body often treats alcohol as a poison and attempts to fight back against this perceived poison. It produces an enzyme called alcohol dehydrogenase, or AD, which reaches the alcohol when it passes through the stomach lining and liver. Its goal is to sober you up by taking a hydrogen atom off the ethanol molecules in the alcoholic drink, rendering it into a nonintoxicating substance. Some think AD plays a role in hangovers. Aspirin can reduce the effectiveness of the body’s AD enzymes, making hangovers worse. People who overconsume alcohol may be inadvertently poisoning their bodies
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Alcohol may improve blood flow to the brain and make brain cells more tolerant to stress, preparing them for major stresses that can induce dementia down the road.
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Driving while intoxicated can lead to injury and even death, and oftentimes innocent motorists are injured or even killed simply because they were sharing the road with inebriated drivers. with alcohol. Receptors in the stomach, intestines and the brain recognize when the body has been infiltrated by a suspecting invader or poison. In an effort to protect itself, the body may try to expel the offending substance to safeguard itself from damage. This is why many people vomit after they consume an excessive amount of alcohol. Drinking too much alcohol may be linked to a greater risk of developing certain cancers. Researchers have linked overconsumption of alcohol to cancers of the mouth, esophagus, throat, liver, and breast. Reckless behavior spurred on by lowered inhibitions that result in poor decisions is another potentially dangerous, and sometimes deadly, side effect of overconsumption of alcohol. For example, men and women who drink excessive
amounts of alcohol often feel capable of driving even when their blood alcohol concentration limit is exceeding the legal limit. Driving while intoxicated can lead to injury and even death, and oftentimes innocent motorists are injured or even killed simply because they were sharing the road with inebriated drivers. Even at the legal blood alcohol concentration limit of .08 percent, muscle coordination is lost, reaction time and hearing is impaired and judgment and self-control are hindered. As an individual’s BAC increases, these symptoms are only exacerbated. Drinking alcohol has various effects on the body depending on the amount and frequency that a person drinks. Learning the facts may motivate men and women to consume alcohol more responsibly.
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