50+ Healthy Living

March 2014

50+ H e a l t h y L i v i n g

Wednesday, March 19, 2014

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Northern Virginia Daily

Stay active the fun way f your idea of moving doesn’t include jogging or doing reps in the weight room, can you get health benefits by doing less vigorous activities?

I

“The bending and lifting will help,” Duxbury says.

Even routine chores, such as housework, may count as physical activity.

ties reported by older adults, he says. There are caveats, however, even if you’re having fun. Make

sure the activity is a safe one, suitable for your general condition.

“Be aware of your capacity and Your hobbies can also be your don’t overdo it,” Cardinal says. activity. Take gardening, for instance. You’re pulling weeds, Breaking activities into several digging up flowerbeds and hauling short time spans can be less taxYes, experts say. dirt. ing, especially if you have a health You can find activities that you “Gardening can easily be consid- condition that limits your moveactually enjoy doing and that also ment. Cardinal’s recent research ered a moderate activity,” says aid your wellbeing, according to Bradley J. Cardinal, Ph.D., profes- suggests that short bouts of exerAndrew Duxbury, M.D., geriatricise that add up to 30 minutes a sor of exercise and sport science, cian, University of Alabama at Oregon State University, Corvallis. day can be beneficial.

Birmingham.

“With gardening, you’re working “If you have rheumatoid arthritis, He suggests social dancing, golf your legs, your upper back, your doing small amounts during the or water exercise. arms, bending and getting up,” day may make the activity a little “Water exercise is well-known to Cardinal says. more bearable; less uncomfortbe good for people with arthritis in In fact, gardening and walking able,” the Oregon State expert the hips or knees,” Duxbury says. are the two most prominent activi- says.

“I wouldn’t discourage people from doing something they enjoy,” Cardinal adds.

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50+ H e a l t h y L i v i n g

Northern Virginia Daily

Shrink with age could limit a person’s ability to shop, go out with tarting a stringent diet friends or even live independently, according to to lose weight or Shannon Lennon-Edwards, manage a health conPh.D., registered dietitian. dition may not provide Seniors 75 and older “may much benefit for people 75 not be as stringent on recor older. ommendations, but don’t But with those recent want to throw them out the research findings from The window, either,” says Pennsylvania State Lennon-Edwards, assistant University, people shouldn’t professor, University of think it’s OK to indulge as Delaware, Newark, Del. they age.

By eating more fruits, BLTs for lunch and night- vegetables and whole ly hot fudge sundaes aren’t grains, improving your diet the answer either. In fact, and getting to a healthier research findings make weight, you may also clear the importance of improve your quality of life maintaining a healthy regardless of your age, weight once you turn 50, health experts say. and beyond.

“If you lose a little weight,

By Bev Bennett CTW Features

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Wednesday, March 19, 2014

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At a certain age, losing weight doesn’t provide a great deal of benefits, which is why those over the age of 50 need to achieve and maintain a healthy weight before it’s too late. Here’s how to get started.

go for a walk; it’s good for you; good for your heart, “ says Joan Salge Blake, registered dietitian, Academy of Nutrition and Dietetics spokesperson.

of your body weight can be beneficial, according to health experts. You can find inspiration at www.choosemyplate.gov.

lentils, beans and dark green vegetables; B6 from fish, poultry, non-citrus fruit or starchy vegetables and B12, also in fish, poultry, eggs, fortified cereal and low-fat dairy products.

“You don’t want to embrace a diet without knowing the interaction with medications,” she says.

For example, you may be on Coumadin (warfarin) to “I encourage everyone to However, losing weight reduce your risk of blood go there,” Lennon-Edwards and eating better as a senior says. clots. It’s important to keep In addition, Lennonrequires different strategies your vitamin K intake conEdwards advises not overThe site, from the U.S. from those you may have Department of Agriculture, supplementing with vitamin sistent for the medication to used when you were work, according to Salge A (in pill form). Mature recommends filling half younger. adults store vitamin A “very Blake. your plate with vegetables Your caloric needs are But if, as part of a weight and fruit; one-fourth with well,” which could lead to reduced, so you have to loss diet, you increase your grains (half of those should toxicity. choose foods that are nutribe whole grains) and oneAs you add more vegeta- intake of vegetables that are ent-rich, and you may have fourth with lean protein. bles and cut back on empty- high in vitamin K, you to take extra care to get “Choose a variety of fruits calorie foods, you’ll want to could alter the effect of the enough of certain vitamins. and vegetables, with differ- take your overall health into drug.

You may also be taking Your physician and a dietimedications that are affect- ent colors and nutrients,” account if you’re on medtian can help you keep Lennon-Edwards says. ed by what you eat. ications, according to Salge nutritious foods and medBlake, clinical associate You don’t have to diet to She recommends paying ications in balance. achieve an ideal weight. professor, Boston special attention to the B University. © CTW FEATURES A poor diet and/or obesity you can get out of the chair, Losing just 5 to 10 percent vitamins: folate, found in

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50+ H e a l t h y L i v i n g

Wednesday, March 19, 2014

Northern Virginia Daily

Class allows older adults to get active in friendly, safe environment

Mona Fowler, 69, of Front Royal, and the rest of the SilverSneakers group use elastic bands in this seated exercise at Golds Gym in Front Royal.

Below: Sandra Jenkins, 72, of Flint Hill, uses a ball in this drill to pass it through her legs.

Rich Cooley/ Daily

By Katie Demeria

you are, then usually, and of course I'm not a doctor, but usually, the less medication you need.”

go back there.”

Sandra Jenkins, 72, of Flint Hill, said the class allowed her to start takThe Front Royal chapter offers three ing a smaller dose of her medication.

SilverSneakers classes. Two are char“My doctor said it was a great thing acterized as “classic,” while one is to do,” she said. “And it is -- it has yoga -- it does not include any work really helped me.” on the floor, allowing participants to Participants always have sturdy perform the moves using a chair for SilverSneakers is a national program support instead. metal chairs to grasp as they do their with a chapter located in Gold's Gym movements, many of which involve The classic class involves developin Front Royal. It is designed to allow sitting in the chairs and using weights ing movements that participants will older individuals to exercise without or resistance bands. use in their everyday lives. straining themselves.

Hinkle said the movements they “They work on their range of practice are designed to resemble the Dawn Hinkle, an instructor coordimovements, balance, agility, coordikind they would have to perform on a nator with SilverSneakers, has seen nation,” Hinkle said. “I've had peoregular basis. the positive impact of exercise first ple tell me that they avoided going hand.

“They lift up the weights, and it's like to their favorite restaurants because “Exercise really keeps diseases at there were stairs there. But within a pouring a glass of milk,” she said. “Or few weeks of doing this, they could they step in and out of the bathtub.” bay,” Hinkle said. “The more active

S

ome local, older adults are taking less medication, finding it easier to climb stairs, and accomplishing everyday tasks with greater ease. These individuals have discovered the all-around benefits of exercise.

50+ H e a l t h y L i v i n g

Northern Virginia Daily

Wednesday, March 19, 2014

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Balance is a big part of the class, as well. Hinkle said one participant could not keep his balance before starting the class, but since working with SilverSneakers he has not fallen in a year.

Safety is an important aspect of SilverSneakers, Hinkle said. The program uses a chart with levels of wellness from one to 10: one means they are “good to go,” while 10 means emergency crews should be called.

Instructors have to ask participants to rank themselves on the chart throughout the class to ensure they are all still OK with the workout.

SilverSneakers instructor Laura Lantz said the class has not only benefited her participants, but she has felt a benefit from the interaction as well.

“They're as good for me as I am for them,” Lantz said. “I teach a lot of classes, but this is my favorite.”

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aren't intimidating at all.”

The classes are offered at 10:30 a.m. on Mondays, Wednesdays and Fridays.

Contact staff writer Katie Demeria at 540-465-5137 ext.

155, or kdemeria@nvdaily.com

Above left: John Huttar of Strasburg stretches during the warm up period.

Above: Ann Mitchell, 70, of Front Royal, uses an elastic band during her exercise session.

Rich Cooley/Daily

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“I notice an increase in an overall their memberships -- they just assume they cannot use them. sense of well-being in them, in their mood,” Lantz added.

“They can go to any SilverSneakers is free with a gym SilverSneakers class through their health care provider, and many membership, and Hinkle pointed out that many older individuals do don't even realize it,” Hinkle said.

“They think going to the gym is not realize that their health care intimidating, but these classes programs will oftentimes pay for

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Wednesday, March 19, 2014

50+ H e a l t h y L i v i n g

Northern Virginia Daily

BONE UP On Knee and Joint Health

More than a million people undergo a hip or knee replacement surgery every year. What are the best, most effective ways for the 50-plus set to keep their knees and hips in good shape?

So what can a person older than 50 do to osteoarthritis, particularly in the knees and hips,” says Dr. Rajiv Rajani, assistant pro- prevent having knee or hip surgery? There are plenty of options, experts say. ere’s a little-known fact: For some fessor at the department of orthopaedic surgery at the Health Sciences Center at people, with every pound they Start with keeping yourself in good the University of Texas, San Antonio. gain, it can feel like 5 to 7 extra shape. That means shedding the extra Osteoarthritis is the leading culprit pounds for their knees. So if you gain 10 weight or keeping it from accumulating. pounds by the time you are 50, your knees behind hip and knee replacements, which “Of course, when you talk about that, it’s have skyrocketed among the 50-plus popumay feel like they are lugging around at hard to get to the appropriate weight when lation. From 1996 to 2006, the number of least 50 more pounds. your knees and hips hurt,” Rajani says. “To With the current obesity epidemic, some total hip replacements among adults ages lessen the impact of exercise, we recomknees may feel like they’re lugging around 55 to 64 nearly doubled, while the number mend aerobic, muscle-strengthening and of total knee replacements among the same 100 or more extra pounds. group more than doubled. In 2009, accord- water-based exercises: cycling, walking What’s this have to do with knee replace- ing to the Centers For Disease Control and and swimming. Obviously, exercises such ment surgery, you may ask?

Prevention, there were more than 1 million as basketball, tennis and golf can be diffi“Obesity has become an epidemic in the total knee and hip replacement procedures cult on knees that are already arthritic.” performed in the U.S. U.S. and that’s led to an increase in Dr. Robert Klapper, an orthopaedic sur-

By Jeff Schnaufer CTW Features

H

geon at Cedars Sinai in Los Angeles and a popular radio talk show host for ESPN, points to two exercises to prevent arthritis and prevent low bone density.

“If you want to get your mother or grandmother a birthday gift, get them hula lessons or tai chi lessons,” Klapper says. “It gets them to move and is very gentle on the joints.”

“You have to be smart with your design, and hopefully your doctor can help you,” says Dr. Nicholas DiNubile, Havertown, Pa.-based orthopaedic surgeon and author of “FrameWork - Your Seven Step Program For Healthy Muscles, Bones and Joints” (Rodale, 2005). “After the age of 40, you

50+ H e a l t h y L i v i n g

Northern Virginia Daily

“Eat plenty of omega 3s and olive oils and stay away from the sugary types of foods that promote inflammation,” DiNubile says.

Another thing you can do is to protect yourself from falls, experts say. Be careful how and where you get around.

Certain people are at greater risk for hip fractures, Rajani says, particularly petite Caucasian and Asian people.

“Those that haven’t had bone mineral density checked should have their bone density checked,” Rajani says. Basic labwork can be done to check calci-

You’ve heard of knee and hip replacement surgery, but when is the right time to consider it? First, ask yourself: What is your body telling you?

“You have to have a significant amount of wear,” says Dr. Nicholas DiNubile, orthopaedic surgeon. “You need to have [a certain] degree of symptoms and it has to be affecting your life negatively. Your knee is making decisions for you when you don’t want to

take a walk, go out with your family or go to a show.”

Secondly, have you tried every form of treatment available?

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“To lessen the impact of exercise, we recommend aerobic, muscle-strengthening and water-based exercises: cycling, walking and swimming.”

— Dr. Rajiv Rajani

“Hip replacements and knee replacements are the last stage of treatment for these diagnoses,” says Dr. Rajiv Rajani, orthopaedic expert. “People who have exhausted their range of anti-inflammatory, activity modification and injection of steroids are the people who would benefit the most.”

Finally, people need to have the right attitude toward knee He says, “We also recomand hip replacements. mend getting an appropriate “I know most patients dosage of calcium and vitathink it’s like going in and min D and some sun expogetting new brakes for your sure.” car,” DiNubile says. “A lot “Supplements are a good of the Baby Boomers in option,” DiNubile says of their 40s and 50s are back glucosamine. on the basketball court um and phosphate levels.

because they got their knees replaced. And that’s misleading. They may be doing it for the wrong reasons and the wrong expectations.”

So what can you expect

from a knee or hip replacement surgery?

“Hip and knee replacements have been shown to be more successful for pain relief,” Rajani says. “A knee

replacement is very effective in terms of pain relief for osteoarthritis, but it is not a great operation for returning range of motion.” © CTW FEATURES

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DiNubile suggests a Mediterranean and antiinflammatory type diet to promote better joint health.

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Wednesday, March 19, 2014

50+ H e a l t h y L i v i n g

Northern Virginia Daily

Eat to Live a Longer, Healthier Life … Start With Breakfast Food has the power to heal and prevent many illnesses and diseases. “The Longevity Kitchen” by acclaimed food writer and chef Rebecca Katz (Ten Speed Press, 2013) features more than 100 recipes that contain the Top 16 ‘age-busting’ power foods (see sidebar). Here are two that will provide a boost to any morning.

LAYERED FRITTATA WITH LEEKS, SWISS CHARD AND TOMATOES Reprinted with permission from The Longevity Kitchen: Satisfying, Big-Flavor Recipes Featuring the Top 16 AgeBusting Power Foods by Rebecca Katz with Mat Edelson (Ten Speed Press 2013). Photo Credit: Leo Gong INGREDIENTS 6 organic eggs, beaten 2 tablespoons organic plain Greek yogurt 2 teaspoons chopped fresh thyme 1/4 teaspoon freshly ground black pepper 1/8 teaspoon freshly grated nutmeg Sea salt 2 tablespoons extra-virgin olive oil 2 cups thinly sliced leeks, white and green parts 4 cups stemmed and chopped Swiss chard, in bite-size pieces 1 cup cherry tomatoes, halved 3 tablespoons almond flour, homemade or store-bought 2 tablespoons freshly grated organic Parmesan cheese

PREPARATION Position one oven rack about 6 inches below the broiler and another rack in the center of the oven. Preheat the oven to 375 degrees F. Put the eggs, yogurt, thyme, pepper, nutmeg and 1/2 teaspoon of salt in a bowl and whisk until the eggs are frothy and only very small lumps of yogurt remain.

Heat the olive oil in an ovenproof skillet over medium heat. Add the leeks and a pinch of salt and sauté until just golden, about 6 minutes. Put the Swiss chard on top of

50+ H e a l t h y L i v i n g

Northern Virginia Daily

Rebecca Katz’s 16 Age-Busting Power Foods from “The Longevity Kitchen” (Ten Speed Press, 2013) Asparagus

Coffee

Pomegranates

Avocado

Dark chocolate

Sweet potatoes

Garlic

Thyme

Green tea

Walnuts

Kale

Wild salmon

Olive oil

Yogurt

Basil (and mint, which Pour the egg mixture over is in the same family) the tomatoes and make sure Blueberries it seeps through the greens; you may need to gently (and other dark berries) shift the greens a bit to help with this. Sprinkle the You may think that makParmesan cheese and ing crème brûlée requires almond flour over the top. blowtorches, welder’s glasses, and asbestos gloves. But Bake on the center rack I’ve come up with an alterof the oven for 10 to 15 native method that doesn’t minutes, until the eggs are involve having to whip out set. the torch. Instead, a sweet, Turn the oven to broil and crunchy brittle is made in move the skillet to the top the oven, with only one rack. Broil for 1 minute, requirement: keeping a very until the cheese and almond close eye on it as it cooks. flours are golden brown.

The brittle is perched atop a Serve hot or at room temdelectable bowl of berryperature. studded sweetened Greek Variations: Make this frit- yogurt, which is just as tata dairy-free by substitut- creamy as the egg-, dairy-, ing 2 tablespoons of water and sugar-laden custard for the yogurt and omitting typical in crème brûlée, and the cheese. Feel free to sub- it also brings a host of stitute spinach or kale for health benefits to the table. the chard.

BRITTLE INGREDIENTS Makes 6 servings NUTRITION

1 teaspoon extra-virgin olive oil

Per serving: Calories: 170; 3 tablespoons Grade B Total Fat: 12.5 g (3 g satu- maple syrup rated, 5 g mono-unsaturat2 tablespoons sliced ed); Carbohydrates: 8 g; almonds Protein: 10 g; Fiber: 2 g; 1/8 teaspoon ground carSodium: 238 mg damom

YOGURT-BERRY BRÛLÉE WITH MAPLE ALMOND BRITTLE

Reprinted with permission from The Longevity Kitchen: Satisfying, BigFlavor Recipes Featuring the Top 16 Age-Busting Power Foods by Rebecca Katz with Mat Edelson (Ten Speed Press 2013). Photo Credit: Leo Gong

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MAPLE-SCENTED YOGURT INGREDIENTS 2 cups organic plain Greek yogurt 11/4 cups fresh berries, any type 1 teaspoon Grade B maple syrup PREPARATION

light on. Line a rimmed baking sheet with parchment paper.

remaining 1/2 cup berries around the edges.

Variation: Elevate this Spread the oil on the recipe by incorporating parchment paper with a paper towel or brush, cover- roasted Strawberries and their juices as a layer. ing the parchment with a thin, even film of oil.

NUTRITION Combine the maple syrup, almonds and cardamom in a Per serving: Calories: 240; Total Fat: 14 g (9 g saturatsmall bowl. Pour the mixture onto the oiled parched, 2 g mono-unsaturated); ment paper, then tilt the pan Carbohydrates: 21 g; to spread it evenly. Bake for Protein: 8.5 g; Fiber: 2 g; 5 to 7 minutes, staying close to the oven. The syrup Sodium: 35 mg will first become bubbly, then, after another 2 or 3 minutes, the almonds will take on a nice golden color and the syrup will have a deep amber color. At this point, remove the brittle from the oven and let cool to room temperature. To make it easier to break into pieces, you can pop it into the freezer for about 5 minutes. Using a thin metal spatula, lift the hardened brittle and break it into randomly sized pieces. Use immediately or store in an airtight container.

To make the yogurt mixture and assemble the dish, put the yogurt, 1 cup of the berries and the maple syrup in a bowl and stir gently to combine.

Just before serving, spoon the yogurt mixture onto To make the brittle, predessert dishes, top with the heat the oven to 375 degrees F and turn the oven brittle and scatter the

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the leeks and sprinkle a pinch of salt over the chard.

Cover and let the chard steam just until it begins to wilt, about 2 minutes.

Arrange the tomatoes on top of the chard.

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Wednesday, March 19, 2014

50+ H e a l t h y L i v i n g

Northern Virginia Daily ou feel muscle strain when you hoist a gallon container of milk from the refrigerated case at the supermarket. No wonder it’s disheartening to watch someone effortlessly run across the street before the light changes or gracefully lift a child.

Move It or Lose It Y Over the age of 50, people may not be inclined or even able to do the types of exercise they did at 30. But exercise is a must to maintain a healthy weight, body and mind. So … now what?

By Bev Bennett CTW Features

Although you may think a loss of stamina and strength naturally occurs during your mature years, that doesn’t have to be the case.

You can slow or even reverse the decline, health researchers say.

The problem may not be your age, but your lack of challenging exercise.

“A lot of physical changes we associate with aging are due to inactivity,” says Stephen D. Ball, Ph.D., University of Missouri Extension exercise physiologist, Columbia, Mo. You need physical activity both for your continued good health and your “healthspan” – the number of years you’re functioning at a high level, according to Marcas Bamman, Ph.D., University of Alabama at Birmingham.

However, experts differ on how strenuous your physical activity should be. Walking, for example, is healthful.

“Just walking more leads to life benefits,” says Andrew Duxbury, M.D., geriatrician, University of Alabama at Birmingham.

It’s also practical, especially if you don’t enjoy going to the gym and prefer to use the home treadmill as a towel rack.

But if you want the strength to keep up your daily chores such as grocery shopping and the vigor to enjoy what you love, you need to do more, according to Bamman.

“I advocate strongly for vigorous, high-intensity exercise,” says Bamman, an exercise physiologist and researcher who studies strength training and mobility.

His recommendation includes both aerobic (cardiovascular) fitness and strength training.

Bamman makes a distinction between a body-conditioning regimen and everyday activities, such as walking the dog. (See page 2 for fun activities that may be good for you.)

Low-intensity work, such as walking, has a health benefit, but “not the fitness benefit of a higher intensity workout,” Bamman says.

You’ll want an actual heart-beating-faster and my-muscles-can’ttake-another-rep regimen if you want to improve your fitness. And your goal should be a level of fitness that allows you the lifestyle you want.

Your revitalization starts with strength training. You can halt the frailty that comes with aging, Ball says.

If you’re not sure how to start strength building, consider working with a personal trainer.

As you build strength in your legs and other parts of your body, you may reduce your risk of falling. You may also reduce bone loss, according to Ball, who is part of a program offered through the University of Missouri extension to help older adults become comfortable with strength training.

Your mindset may improve as well. You’ll have a sense of independence and satisfaction, according to Bamman.

50+ H e a l t h y L i v i n g

Northern Virginia Daily

The Centers for Disease Control and Prevention recommends you do musclestrengthening activities that include your body’s major muscle groups at least twice a week.

In his research, Bamman worked with 65- to 75-year-olds in a program of highintensity strength training.

“They established fitness and physical capacity that matched people who are 35 years younger. This is not a situation where a person has to throw up [his] hands and say it’s too late,” Bamman says. The best news is that strength gains come early in a fitness program.

As you incorporate strength training into your routine, don’t overlook aerobic exercise, which improves your stamina and may reduce your risk for heart disease, type 2 diabetes and depression.

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Resources For senior exercise recommendations, visit the website of the Centers for Disease Control and Prevention at: http://www.cdc.gov/physicalactivity/every one/guidelines/olderadults.html For tips on safe strength training at any age, including log sheets to keep you motivated, visit the website of the Centers for Disease Control and Prevention at: http://www.cdc.gov/physicalactivity/growingstronger/index.html For suggestions on everything from what to wear to how to move for fitness, visit the University of Missouri extension website page on Exercise for the Older Adult: http://extension.missouri.edu/publications/DisplayPub.aspx?P=GG3

You may have stopped doing things that give you pleasure, such as playing tennis or gardening, because your knees are bad The Centers for Disease Control and or your hips bother you. Then, as you Prevention recommends at least 150 mindevelop muscles, you’re less likely to utes of moderate-intensity or 75 minutes of experience pain in your hips or knees. vigorous-intensity aerobic exercise each “All the lifestyle things you enjoy doing week. As you’re counting repetitions or laps, know that there’s a payoff for pushing will be easier to do,” Bamman says.

yourself.

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Wednesday, March 19, 2014

Northern Virginia Daily lives and fruit and wine by the riverside – the Mediterranean diet is, by nature, a cultural celebration of food as a delicacy and as the means by which we communicate with friends and family.

Mediterranean O

MIRACLE

But it’s also the latest fad, thanks to recent news stories and books about its benefits. In addition to weight loss, a study from the New England Journal of Medicine showed that Mediterranean diet participants enjoyed another significant health boost: the reduction of heart disease. According to Marissa Cloutier, a registered dietitian and co-author of “The Mediterranean Diet” (Harper, 2006) a diet rich in the healthy oils and seasonal produce of the Mediterranean can also prevent a risk of cancer, stroke, diabetes, Alzheimer’s, even depression. “It just comes down to having the right chemical balance,” she says.

So what exactly is the Mediterranean diet? Probably not what you think. It’s not just surviving on lentil soup and tabouleh to drop a few pounds. It’s about embracing the lifestyle of the groups of people who live in the countries that border the Mediterranean Sea – countries like Greece, Italy, Egypt, Turkey, Monaco and Croatia – a region with some of the healthiest humans on earth. “If you look at the lifestyle of the true Mediterranean culture, it’s going to consist of many factors that are based on social activities,” says Stella Metsovas, a certified clinical nutritionist and a Greek American who was raised on a traditional Mediterranean diet. “Food is a big part of the Mediterranean culture, and food cooked at home is one of the best ways to show love or admiration or any positive feeling towards anyone.”

When food is looked at with love, the selection of quality ingredients becomes key. “If you take a traditional Mediterranean dinner, you would have so many nutrients bursting out that you could apply to cognitive health and an antiinflammatory diet,” Metsovas says.

Aside from the more stereotypical foods like olive oil and hummus, what are traditional Mediterranean ingredients that should be integrated into a Mediterranean-friendly diet?

A recent study found that nearly 30 percent of heart attacks and strokes could be prevented if people switched to a Mediterranean diet, not to mention the already established benefits the diet provides for Alzheimer’s and cancer prevention. Sound too good to be true?

By Lindsey Romain CTW Features

It’s not.

While foods vary from country to country, the main focus is on plant foods: fruits, vegetables, nuts, legumes, herbs and spices, and oils made from nuts and seeds.

“The diet uses animal foods as a part of a meal, not as the center of the plate,” says Connie Diekman, director of university nutrition, Washington University in St. Louis. “The focus is more on fish than other animal foods.” Beef is only eaten in limited quantities, as is chicken.

Dairy is OK when integrated into the meal; yogurt can be used to accent a stew, and feta cheese can bring out the flavor of veggies, notes Diekman, “so the balance of foods remains higher in plant foods.” When dairy is used, it’s typically from a goat.

Metsovas also stresses the importance of seasonal food. She uses an example of this with fruit: “When you’re in a village, you’re not going to have papayas coming in from Chile. You’re going to have fruit based on what’s in season.”

“What unifies these countries is what can be grown there,”

50+ H e a l t h y L i v i n g

Cloutier. says “The basis of the diet is that it’s the same foods used in different ways.”

harder time breaking down a high-fat diet.” The Mediterranean-Paleo diet restricts carbs and gluten, which Metsovas believes is destructive to the small intestine.

So what is it about these foods that make them so good for the body?

The lack of processed food is a key factor, as is the quality of nutrients in the typical foods consumed. Cloutier notes that human beings are built to sustain natural ingredients, and that when we stray from a plant-based diet, we disrupt our body’s natural balance.

attack, or even a stroke.

Plant food also has fiber, which is necessary for healthy digestion, and fish and nuts have Omega 3 fatty acids, which aid heart health.

“The balance of nutrients is Both also are filling, which makes it easier to eat less and conducive to heart health,” maintain weight.

Cloutier says. “When that balance is disrupted, your But weight loss should be system can’t handle the load. secondary to the overall Fat gets deposited in the health of this lifestyle, wrong places – it collects and according to Metsovas. has nowhere to go, so it’s “From inflammatory to stress deposited in the arteries or reduction to not being outblood vessels.” Those block- doors and getting that sunages can lead to a heart light – all of these things are

directly related to weight gain,” she says.

When it comes to overall health and weight loss as associated with the Mediterranean diet, Metsovas has gone a step beyond – she’s combined the Mediterranean lifestyle with Paleo, and created a more low-carb diet based on evolutionary principles. It’s different from a typical Paleo diet in that it’s less meat-heavy. “I’m not so much for that,” she says, “especially when it comes to women – women have a

It’s important to remember that this isn’t just a loseweight-quick solution. “One major misconception is that the diet alone will duplicate the health of people who live in the Mediterranean,”

Wednesday, March 19, 2014 Diekman says. “But the healthier lifestyle of people in the Mediterranean region is associated with all aspects of the lifestyle -–activity, socialization and food.”

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fruits and vegetables, a bit more than one-fourth grains and a bit less than one-fourth protein,” Diekman says.

“The Mediterranean diet is actually one of the most The good news? Anyone basic, healthful programs you can adopt Mediterranean eatcan do,” Metsovas says. ing principles and reap the “Aside from the weight loss, benefits. “The current 2010 you have so many other benDietary Guidelines for Ameriefits to your health that will cans are very similar to the Mediterranean diet in that they stay with you forever.” © CTW FEATURES focus on half of your plate as

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that.’” In almost every situation, he says, the person stays, noting that having the choice restored some concept of dignity.

t’s time. Life has been kind, but old age and poor health caught up. Living at home is no longer an option. But why is it so hard to make the transition from home life to assisted care?

I

2 Make the space as homey and personable as possible. Gutierrez says that he likes to tell families to help “stage” a room before their loved one arrives in his or her new home.

Personalize it with artifacts that mean something. He also suggests telling the staff about the senior’s favorite foods so they can prepare it for lunch or dinner on the day he or she arrives.

“People are giving up the independence that comes with being in their own home,” says Chris Gutierrez, founder of the Southern California Senior Resources, Inc. But Gutierrez, like other assisted living caregivers, wants the elderly and their families to know that this isn’t the big, scary event they’re dreading. “Hopefully the change is minimal if the family or their friends are supportive and continue to visit with them on a regular basis,” he says.

It’s usually time to make the move when safety issues start cropping up, says Barry Jacobs, a clinical psychologist, family therapist and author of “The Emotional Survival Guide for Caregivers: Looking After Yourself and Your Family While Helping an Aging Parent.” (The Guilford Press, 2006) “Adult children ask themselves, ‘Will Dad fall in his bathroom one night and not be found until someone arrives the next morning?’” Jacobs says. “These concerns are counter-balanced by concerns for preserving their parents’ dignity and right of self-determination.”

It also could be about medicine management, according to Gutierrez. “We don’t want our loved ones over-medicating or under-medicating or not taking their medicine at all,” he says, pointing out that nutrition and hydration are also concerns.

Once the decision is made and the facility is chosen, the mental preparation for all involved is the next natural step. Here are some tips from Gutierrez and Jacobs on how to make the transition easiest for everyone, and some misconceptions about the world of assisted living.

1 Understand that assisted living isn’t an old, smelly nursing home. “We like to say that assisted living is built on a social model, not a medical model,” Gutierrez says. “Many families are pleasantly surprised that their loved ones do well with having more of a social life in these settings.”

But preparing a loved one for a new atmosphere may involve some coaxing. “I’ve seen many families strike a bargain with their senior: ‘Promise me you’ll try living in the assisted living facility for several months,’” Jacobs says. “’If, after that period of time, you want to return to your home, then we can discuss

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3 Get involved. That welcoming environment

Sometimes You Can’t Make it On Your Own Be it for a parent or yourself, these five tips will help ease the transition to assisted living.

By Lindsey Romain CTW Features

is no good if nobody participates. “They need to make a commitment to go to different facility events and groups – like exercise classes, movie nights and religious services – to prevent themselves from being isolated in their apartment,” Jacobs says. He recommends looking at others in the facility as new neighbors and potential friends. “They should regard the support of their environment as a life enhancer, not as a sign of their increasing weakness.”

4 Stay connected. It’s the responsibility of the family to keep up with their assisted senior.

“Attend facility events and groups,” Jacobs recommends.

Technology offers another advantage if distance is an issue. “If someone can use Skype or Facetime to ‘visit,’ it can help to ease the transition,” Gutierrez says. He also recommends sending photos, since they let the person know that they’re still a valuable member of the family.

Once they’re settled, be sure to take them on outings into the community and your home on a regular basis, Jacobs says.

5 Know that your loved one is safe. “For adult children and other family caregivers, there is often the misconception that they will stop worrying and feel less stress once their loved one is situated in assisted living,” Jacobs says. “Instead, what usually happens is that the source of the stress changes.”

But if the facility has been carefully selected, be mindful that your loved one is better taken care of than ever before. “There are pull cords by the bed and in the shower in the event that someone needs assistance right away, “ Gutierrez says. “Help is right there if they need it.” © CTW Features

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Northern Virginia Daily

Take aging into your own hands by avoiding these six harmful habits.

By Rachel Graf CTW Features t’s true: Age is just a number. But wouldn’t it be nice if that number would get smaller instead of larger with time?

I

Raymond Francis, author, radio host and health maintenance expert, is 76 years old. A Doppler ultrasound, however, indicates that his arteries have a biological age of 25. The ultrasound works by measuring the elasticity and cleanliness of arteries, and it can be taken by anyone. Francis says his goal is to have the arteries of a teenager by the time he’s 80.

Growing old is often associated with heart disease, memory loss and arthritis. While there is no elixir for eternal youth, avoiding certain unhealthy habits can help you feel younger throughout your later years.

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1 SUN EXPOSURE Unprotected exposure to the sun is one of the biggest culprits for premature aging of the skin. In addition to causing wrinkles, unprotected exposure to ultraviolet light can lead to melanoma and other types of skin cancers. Protect your face and body from unnecessary physical aging by applying sunscreen throughout the day.

2 UNHEALTHY DIET Even if you have the most beautiful skin in the world, you could be old on the inside, according to author and narrative journalist Lauren Kessler.

Her book “Counterclockwise” (Rodale, 2013), deals primarily with and vitamin B-12. Spending hundreds aging from the inside out. of dollars for unusual “superfoods” or Kessler and Francis both stress the supplements is unnecessary when you importance of avoiding processed can get the same nutrients from an foods. Processed foods are low in orange or a piece of salmon, Kessler nutrition and high in toxins – two of says. the most common causes of all dis3 INACTIVITY eases, Francis says. Try instead to stock your kitchen with fresh foods Exercise can benefit your body that are high in omega-3 fatty acids weight and energy levels. It can also

improve digestion, immune system function, muscles and brain activity, Kessler says. Going to the gym for an hour each day is a good start, but Kessler advocates integrating exercise into your life as a whole. For example, next time you meet up with friends or co-workers, try going for a hike instead of meeting for dinner.

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6 SMOKING Smoking causes premature aging by increasing a person’s risk for ailments such as heart disease and lung cancer. Secondhand smoke can be detrimental to health as well.

The rate at which you age is truly within your control. Making subtle, healthy lifestyle changes can have profound effects.

Your body is a self-repairing system and “The latest thought is that 30 percent of will repair the damage it has endured how we age is genetic and 70 percent is throughout the day while you sleep, habits and lifestyle,” Kessler says. “That’s Francis says. Adults should sleep for seven huge.” to nine hours each night, according to the © CTW Features National Sleep Foundation. There is a dif-

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The key to lasting health is knowing how to keep just one cell healthy, Francis says.

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