IN YOUR 70’S AND MORE
Generations
Living Your Best Life At Every Age
A Special Publication of XYZ Newspaper
Summer 2019
Healthy Generations • Summer 2019
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Healthy Generations • Summer 2019
Healthy Generations 4 GET OUTDOORS! 7 HEALTHY EATING FOR KIDS 8 EVERYDAY TOXINS 10 GOING ORGANIC 14 MY DNA ANALYSIS 16 SCREENINGS FOR OPTIMUM HEALTH 18 HEART HEALTH MEN VS WOMEN
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20 YOUR BEST SLEEP 23 BOOSTING LONGEVITY 24 STAYING ACTIVE IN RETIREMENT 27 LOW IMPACT EXERCISES 28 ASSISTED LIVING EXPLAINED 30 ELIMINATING FALL RISKS
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IN YOUR 70’S AND MORE
CONTENTS
Mental Health
Breaking Out! Mental health benefits from spending time outdoors
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ftentimes the benefits of nature are undervalued, and that can lead to a malnourishment of the mind, body, and spirit. Studies show that people who spend more time out of doors are much more calm, relaxed, and focused. Even a brief visit outside your front door can do wonders for your mental health. Anxiety, depression, and stress wilt away under the guide of Mother Nature. Toes in the water and feet on the grass are your ticket to mental nourishment. The connection between postive emotions and nature is even more important in today’s world. We spend many hours indoors, with our heads buried in smartphones, televisions, and such, eschewing the bounty that has long been at our fingertips. Symptoms of negative emotions such as insom-
nia, depression, anxiety, etc., simply melt away when we connect with nature. It has also been known to aid in the grief process. Ecotherapy, a growing field, is the study of nature on the body and mind. Not much is
Research shows a link between exposure to nature and stress reduction. known yet about why exactly nature has such a profound effect on our psyche. Yet the studies are showing that being outdoors affects our physical self. Blood pres-
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Healthy Generations • Summer 2019
sure and tension show marked decreases, with increased levels of brain activity. Endorphin and dopamine levels rise and cortisol levels drop which also reduces stress and leads to greater happiness. Have you lost focus and vitality? Take a walk outside. Energy will quicken and clarity is restored. Projects will come into focus. Your attention to detail will rise. In fact, ADHD sufferers have seen some relief with the outdoor world as part of a treatment plan. A lack of sleep will be remedied by increased outdoor activity as well. Turn off that TV you think helps you sleep, and restore your circadian rhythm which is your internal clock, AKA your sleep/awake cycle. Artificial light interrupts this and creates disharmony in the sleep process. When your inward self balances, your outlook on life does also. You will become more caring and attentive. Those around you will notice your new attitude as well. You generally don’t see people at the beach frowning. It all starts with one step. Take that step outside. Stand in the sunshine. Take a
walk in the woods. Instead of working out in your basement, jog on the beach. Use walking paths in your city. Take advantage of local parks by doing some yoga. Let your senses take everything in
and connect with where you are. Breathe deep in your surroundings. When you “take in” nature, you’ll notice nature takes you in.
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Healthy Kids
Developing Healthy Eating Habits
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Start Your Kids on the Path to Good Health for a Lifetime
e all know difficult children. The one who only eats pizza and chicken nuggets. The one who views veggies as “vile weeds”. Fruits are for monkeys. Smart eating habits can be achieved for even the most stubborn of children. You can start by having regular family meals at a designated time, serve a variety of foods, and be someone your kids can look up to by eating healthy yourself.
skip these family meals, as they are endeavoring to increase their independence and have a busier schedule than their younger siblings. Some ways to counter this are to allow them to invite a friend to dinner, let the teen be involved the meal planning, and also make your dinnertime a space that’s free of lectures and arguing. Adult’s Role Don’t think you are getting off scot free. The way you behave is often reflected in
Don’t wage war on food. Talk to your kids. Let them know what the reasons are you are making the choices to help everyone eat heatlhier. Buy Healthy Food If you want to get cookies, make them a rarity. Replace one or two unhealthy snacks a day until you have replaced them all. This will make it easier for kids to choose the healthy option. Instead of frying, roast or grill to limit the fat introduced into the meal. Much like with cookies, limit fast food to an occasional trip. Ditto with sugary drinks. Family Meals Not only does this provide stability, it will also normalize your child’s eating clock and condition them as to what o expect. It also provides balance in home life. Families who eat regular meals together are more likely to eat healthier fruits and veggies, and less likely to snack on unhealthy options, to engage in other bad behaviors such as tobacco or alcohol use. Teenagers are more likely to attempt to Healthy Generations • Summer 2019
your children. Your bad eating habits will be your child’s bad eating habits. If you have an extra helping of veggies, they may likely follow you. Conversely, if they see you eating two pieces of pie, they will also likely follow. Additionally, keep an eye on portion control. Instead of sitting down with all of the items on the middle of the table and letting everyone fend for themselves, consider dishing it out to their plates from the kitchen and putting the food away immediately. Make it a group effort.
War Don’t make food a “stand your ground” situation. This isn’t a time to bribe your kids. Conflict at meal time only leads to negative feelings about food. This turns into poor habits as one side inevitably gives in. Parents need to establish a schedule. Snacks and meals included. In addition, don’t force a child to eat everything on their plate. Otherwise you’ll be forcing them to eat beyond feeling full. This leads to overeating. Food is also not a substitute for love. Kids should not be rewarded for good behavior with food. They aren’t circus seals. Give them praise or a hug. Compromise Have your kids sit with you and plan meals. Your responsibility is to make sure each meal is balanced. Don’t be afraid to let them make some choices, with your guidance. As you help them make correct choices, they will begin to make those choices on their own. Take them to the store with you to reinforce these better options. Plan at least one meal per week where your kids are actively involved the preparation of the meal. These kinds of activities get them off their electronic devices and help promote family well-being. At the end of the day, your habits translate to your kids. Give them the tools to choose correctly and they will use that wisdom to make better choices. Your family will grow happier and healthier.
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Detox For Life Holistic Treatments Are Available to Help Eliminate Toxins From Your Body and Help You Live Your Best Life
by Eric Bichsel
Owner, Maine Street Media, Inc. www.mainestmedia.com
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very day we are bombarded with toxins. From the air we breathe to the food we eat, we ingest a daily dose of harmful pollutants. There are ways to mitigate these risks, however. You can make your own cleaning products, ditch the canned foods and eat fresh veggies and fruits, and choose alternatives to plastic. When toxins invade your body, what steps do you need to take to eliminate them? I sat down with Andrea Huber of Apocatherapy in Quincy, Illinois. She specializes in the restoration of health and well-being, and takes a more holistic approach to achieve these results. 1) So what is Apocatherapy all about? Apocatherapy is a Holistic Spa that was designed to assist your body in healing and rejuvenate your mind and body. The treatments have been carefully selected to restore your health and well-being, helping you to relax and replenish your energy. There are hundreds of spas like Apocatherapy all across the country. 2) What kind of dangers are associated with women who are considering having children? The beauty industry has the most toxic products on the market. Many chemicals, including those known as endocrine disruptors, have shown adverse effects at even very low doses,
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Healthy Generations • Summer 2019
Andrea Huber is the owner/operator of Apocatherapy in Quincy, Illinois. www.apocatherapy.com
and even more concerning are the effects of such chemicals on the most vulnerable populations, like pregnant women and young children. Americans spend upwards of $768 million a year on beauty products. All the products I use are either organic or non-toxic. The brands of polishes I offer are either “5 free” or “7 free”. That means these polishes are free from formaldehyde, toluene, DBP, camphor, and formaldehyde resin, TPHP, or XYLENE. These polishes are also vegan, gluten free, and cruelty free.
6) If my feet constantly hurt, is that a sign I need a foot detox? No not necessarily, although it could help. Ionic foot baths are an effective way to cleanse the body. The ions attach to the negatively charged toxins in the body, and are discharged out of the 2000 pores in the feet. Some benefits to this service include, alkalizing the blood, supporting the immune system, supporting liver and kidney functions, assisting in recovery time from injuries and/or surgeries, relieving pain and stiffness, and help with sleep. 7) What is the benefit of an infrared sauna? There are so many benefits to the infrared sauna! The sauna can help
aid in detoxification, help with relaxation and stress, assist in weight loss, help with pain relief, reduction in blood pressure, increase in circulation, help in wound healing, amazing at skin purification and rejuvenation, aids in cell health, muscle recovery, and boosts the immune system.
IN YOUR 20’S AND 30’S
5) On the same note, I see something called the AromaDome. Shall I assume that’s the location where you pit clients against each other armed with polishes and scented nail files, in an attempt to win a discount? Although that sounds like a pretty cool idea, the AromaDome is a mini tent (that has an internal essential oil diffuser) that I place over the client’s upper body while lying on a massage table. The AromaDome enables the client to be one with their breath. Each client comes with a different concern and we talk about which oil to use.
8) What else can I do to keep toxins from entering my body? Oh, wow that’s a great question! I always tell my clients what you eat and products you put on your body affects every single cell in your body. If you are trying to cut out chemicals and toxins, I tell everyone to refer to EWG.ORG. This is an amazing website that opens your eyes to what really exists in our food and personal care products. 9) What health benefits have you seen since you have been involved in holistic services? I went into this business wanting to help and educate people. The results have been shocking. For example, I have a sauna client that wanted to support his immune system and ended up releasing his tight muscles. I have had people lose weight, reduce stress, and most importantly switch out their toxic products. Before you begin any holistic health care regimen, be sure to discuss it with your doctor.
3) Who can benefit the most from treatments? Almost everyone can benefit from these types of services. Some of the services out there, such as the infrared sauna, HyperVibe and ionic detox tub can’t be used if someone has a pacemaker, is pregnant, or has any organ transplants. 4) What’s this “HyperVibe”? Sounds like a fun ride. When you’re on it, it definitely makes you feel like you’re on a ride. The HyperVibe is a whole-body vibration machine that can stimulate the body in a variety of unique and beneficial ways not possible with other forms of exercise. Research confirms that these direct effects on the body are possible: stimulation of muscles and other reflexes, an increase in gravitational load, mobilization of joints and muscles, and rapid heating of joints and muscles. The HyperVibe has programs that produce amazing results. Some of which include, active aging, weight loss & fitness, women’s health & beauty, performance & recovery, and relieve & revive. Healthy Generations • Summer 2019
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Healthy Generations • Summer 2019
Healthy Eating
Are Organic Foods Really Better For You?
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ith all of the choices available today, it has never been easier to eat organic. Everywhere you look in your local supermarket, the signs are touting organic products. Sometimes it can be a bit confusing. So, which ones should you go with? Let’s start at the beginning. “Organic” simply applies to the way livestock and produce are farmed. Organic farming has a few simple goals.
It is important here to discuss the difference between “organic” and “all natural”. They aren’t the same thing. All natural foods (including “free range” and “hormone free”) are foods that contain no artificial ingredients. Organic foods have the strict guidelines outlined above. With that, comes an increased cost generally. The reasons for this are because the process to cre-
2) Healthy livestock through natural cycles or resources. 3) Be self sustaining.
Ok, that’s more than a few, and is actually only somewhat comprehensive. Bottom line, it’s a natural way to grow produce and raise livestock which yields a more natural and healthy product.
ate organic foods is more difficult, as more crops/animals are lost due to disease. Labor costs and less availability are also big factors as small farms are generally producing the majority of the organic foods available. Demand is beginning to drive the market however, and innovation could eventually make it more affordable in the future.
The USDA has some pretty strict guidelines and each farmer gains a certificate only after passing some rigorous testing. Only then does it get the USDA Organic Seal of Approval.
But what organic foods should you try to buy regularly? One easy way to remember is to think of the fruits and vegetables with kins that you eat. Grapes and tomatoes are good
5) Better soil and water quality. 6) No growth hormones or anibiotics.
Healthy Generations • Summer 2019
• Select a variety of foods from a variety of sources. This will give you a better mix of nutrients and reduce your likelihood of exposure to a single pesticide. • Buy in season. To get the freshest produce, buy local and in season. • Read food labels carefully. Just because a product says it’s organic doesn’t mean it’s a healthier alternative. Some organic products could still be higher in sugar, salt, fat or calories.
1) Reduce the pollution produced.
4) Remove synthetic fertilizers and pesticides.
Quick Tips
• Always wash and scrub fresh fruits and vegetables under running water. Washing helps remove dirt, bacteria, and traces of chemicals from the surface. Discard outer leaves of leafy vegetables and peel fruits and vegetables to remove contaminants. Always consult your physician before starting any new diet. REFERENCES: https://www.mayoclinic. org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/ organic-food/art-20043880 http://www.fao.org/organicag/oafaq/oa-faq5/en/
examples. Since the skin is think it’s obviously easier for pesticieds at the non-organic farms to reach the inside of the fruit. For this reason, these are the foods you should be buyuing organic more regularly. Bananas, pineapples, and the like are likely not be any better for you in the organic aisle than the regular produce aisle. If you have to peel it, no need to pay the extra toll. You can read about the Environmental Working Group and their list of the “Dirty Dozen”, or list of 12 fruits and vegetables with the most pesticide residue. You can find the list on their website at www.ewg. org. The list is updated yearly. As for meats, it’s always better to purchase not only organic, but locally raised. This accomplishes a couple of different things. One, the transportation of said meat is a shorter distance so there is less time from butcher to shelf, which reduces the chances for issues to arise. Also, you’ll be supporting your local farmer. Long term studies haven’t reached a conclusion yet as to the benefits or organic versus conventional. The health benefits have shown some short term success however. As more people shift their focus to organic, more data will soon arise on higher nutrient, less toxic options. Why wait?
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IN YOUR 20’S AND 30’S
Going Organic
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Analyzing your
DNA
With sites like 23andme.com and Ancestry.com, finding out your genetic markers has never been easier. But is it worthy of the hype? genetic markers. For example, 23andMe identifies your risk for developing lupus, while deCODEme and Navigenics don’t. These latter companies, however, test for markers of Alzheimer’s disease, which isn’t included in 23andMe’s report. There are many different sites that offer different information so be sure to investigate what is important to you before you buy.
by Paula Bichsel
Owner, Maine Street Media, Inc. www.mainestmedia.com
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o I decided to spit in a cup and find out about my DNA. I took this journey a few months ago, mostly because I’m adopted, and I wanted to see if I had any siblings out there in the world. Or possibly I’m the daughter of the king who has been frantically searching for me my entire life. It never hurts to dream. But even bigger than that, I’ve always wondered if I am pre-disposed to a specific disease or condition. Does breast cancer run in my family? What are the chances that I’ll develop Alzheimer’s Disease? A few years ago, none of this information would have been easily available. But thanks to sites like 23andme.com and Ancestry.com, obtaining this information is as simple as a bit of saliva. Once I received the results, I was a little overwhelmed and needed an education on
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Sharing DNA is more than just hair color. Determining if your succeptible to certain diseases or conditions is important, esecially as you age.
the terms. One that popped out right away was genetic marker. A genetic marker is any alteration in your DNA that may indicate an increased risk of developing a specific disease or disorder. They can be used as flags or markers for nearby DNA that affects your health. Different websites identify different
Understanding your susceptibility to certain diseases is a powerful tool. Say you find out that you’re more prone to breast cancer. You may choose to discuss this with your health care provider and schedule a mammogram every six months, rather than yearly. Or if you see osteoporosis in your DNA, taking additional supplements and participating in weight bearing exercise might be on your agenda. Always discuss any changes in your routine, diet or exercise program with your doctor first. Finding out your genetic markers isn’t the only benefit to a DNA test. Of course, Healthy Generations • Summer 2019
Genetics IN YOUR 20’S AND 30’S
Quick Facts The Best DNA Test Kits In The United States 2019 As reported by Top10.com
1. MyHeritage 2. LivingDNA 3. Ancestry 4. Vitagene 5. Orig3n 6. GPS Origins 7. Nutrisystem 8. LetsGetChecked 9. Futura Genetics 10. 23andme
Many different sites offer information on your DNA and genetic markers. Find the one that’s right for you.
you can connect with relatives across the world, but you can also find out what traits you might have in common. As an example, I’ve discovered
A genetic marker is any alteration in your DNA that may indicate an increased risk of developing a specific disease or disorder.* that my DNA relatives are 96% more likely to drink energy drinks, 65% are more likely to have worked as a lifeguard, and 53% more likely to be able to do the side splits. It’s been fun to read Healthy Generations • Summer 2019
about these traits and see if they align with me. Most of these sites are very affordable. You can have your DNA analyzed for around $100, and they are constantly updating the information as more people are added to their lists. I check my account weekly, to see if the king is looking for me. But more than that, I’m happy to have the information regarding my genetic markers so I can make adjustments to my lifestyle. I’ve found out that I am predisposed to heart disease, so I’ve since adopted a heart-healty diet and do my best to include cardio exercise into my daily routine. I’ve also set an appointment with my doctor, and I’m sharing this information with him in the hopes that we can develop a lifestyle plan that’ll help keep heart disease at bay.
All of these sites specialize in different areas and give you information based on their area of expertise. Be sure to research each site and choose the one that provides you with the information that’s important to you and your lifestyle.
Living a long and healthy life is a goal for all of us and this is another tool in my arsenal to fight aging and disease. *RESOURCES: William Harris “What can your spit tell you about your DNA?” 9 March 2009. HowStuffWorks.com. <https://science.howstuffworks.com/life/genetic/spit-dna.htm> 16 June 2019
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T H E R O U T I N E C H E C K- U P T H E R O U T I N E C H E C K- U P
FOR MEN
Testing,
Health screenings are im Health screenings are a vital part of living well and allow physicians to detect conditions and diseases in early stages. However, men are 24% more likely to skip their checkup than women.
From ages 20 to 49, men should visit their primary care provider every 1-3 years for a complete check-up.
A COMPLETE CHECK-UP INCLUDES... PHYSICAL EXAM SKIN EXAM TESTICULAR CANCER SCREENING BLOOD PRESSURE CHECK BODY MASS INDEX CHECK IMMUNIZATION STATUS CHECK LAB TESTING * *as appropriate for history or age
Pneumonia vaccinations may start at age 65 according to guidelines.
ONCE YOU TURN 50... Your physical should be YEARLY. In addition to the procedures listed above, these annual physicals will likely include prostate and colorectal cancer screenings.
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e all know there are certain age markers for health screenings. Sometimes it can be hard to keep up on your checklist. For women certain screenings are unnecessary. Ditto for men. Some are universal, but the age at which it becomes necessary varies. Blood pressure, cholesterol, skin cancer, who can keep them all straight? Here is your chance to catch up. For men, ages 20-49 you should have a complete check up every 1-3 years, depending on your personal risk assessment. When you turn 50, it should definitely be every year, including a physical, blood pressure screening, BMI (Body Mass Index), skin exam, testicular cancer screening, as well as getting your immunizations and blood work. Don’t be afraid to discuss any and all issues you have had over the previous year, such as suicidal tendencies, mental health issues, loss of appetite, inability to sleep, mood swings, etc. If you take your car into a mechanic and don’t tell him it shudders on the highway, he’s not going to be able to remedy the issue. The American Cancer Society recommends the PSA (Prostate Specific Antigen) blood test and a rectal exam screening starting at age 50 for men. Prostate cancer is the second most common cancer behind skin cancer, so it will behoove all guys to get these done. For African
American men, or if your father, brother, or son was diagnosed with prostate cancer, you should begin these tests at 40. These factors greatly increase your risk. In women, complete checkups are also essential in the 20-49 bracket, at every 3 years. Cervical cancer screenings should begin once you reach child bearing age. Yearly mammograms should begin around 40, unless you have a history in your family of breast cancer. Then your doctor may recommend one every 6 months. As with men, don’t ever be afraid of telling your physician everything. It’s absolutely essential to good health. Women should also begin discussions about osteoporosis. If you are over 50, you are more likely to develop osteoporosis. Also, a woman’s risk is 4 times higher than a man’s. Women have thinner and lighter bones and live longer lives, which puts them at greater risk also. For women with smaller frames this risk also increases even more. Colorectal cancer saw 49,190 deaths in the year 2016. This number has deceased for 2 decades but for both men and women it is the third most common. Awareness has definitely aided in this issue, as almost all are getting tested. The most common reasons people give for not screening are: 1) Cost of the test.
DOUBLE
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Healthy Generations • Summer 2019
, testing.
mportant at every age. 2) No family history so they think they won’t get it.
transportation if needed.
4) The test is difficult or painful, and are embarrassed.
So, on that next doctor’s visit, discuss your options. Hopefully this article makes you more aware. Share it with a friend. You might save a life, including your own.
5) Concern over the complexity of the screening and don’t want to take the time off of work.
For more info contact the American Cancer Society at 1-800-227-2345 or online at cancer.org.
3) It’s only for people who are symptomatic.
The Anthem Foundation and the ACA offer help in these areas. Patients can get help financially, receive tolerable preparation, and also
SOURCES: Northwestern Medicine, Chicago, IL - www.nm.org; American Cancer Society - www. cancer.org; www.webmd.com, American Diabetes Association, American Heart Association, www. everydaychoices.org, National Osteoporosis Foundation.
Health Management T H E R O U T I N E C H E C K- U P
FOR WOMEN THE ROUTINE CHECK-UP
FOR WOMEN Health screenings provide a lifestyle check-up and the opportunity for physicians to detect conditions or diseases in early stages. Health screenings provide a lifestyle check-up and the oppor tunity
Fromforages 20 to 49, women should visit their primary care physicians to detect conditions or diseases in early stages. provider every 1-3 years for a complete check-up.
A COMPLETE CHECK-UP INCLUDES...
From ages 20 to 49, women should visit their primar y care provider ever y
for a complete check-up.
PHYSICAL EXAM SKIN EXAM CLINICAL BREAST EXAM A COMPLETE CHECK-UP INCLUDES… CERVICAL CANCER SCREENING BLOOD PRESSURE CHECK P HYS I C A L E XAM BODY MASS INDEX CHECK S K I N E XAM IMMUNIZATION STATUS CHECK C L I N ILAB C A LTESTING B R E A S T *E XAM C E R V*as I Cappropriate A L C A N for C Ehistory R S Cor R Eage ENING B LO O D P R E S S U R E C H E C K B O DY MA SBREAST S I N D E X CEXAM HECK CLINICAL
From 20-44, women can exam IMM U N I Z AT I Oreceive N S TATaUclinical S C H E Cbreast K every 3 years. Yearly screenings are recommended LAB TESTING* starting at age 45. Between visits, women should perform *as ap p r o p r i a tand e for h i s t o r ytheir o r a g ephysician to any monthly self-breast exams alert changes. CLINICAL BREAST EXAM
Mammograms arewomen recommended physician’s discretion From 20-44, can receive aat clinical breast exam starting at age 40. Yearly screenings are recommended star ting at age 45. Between visits, women should per form monthly
ONCE YOU TURN 50...
self-breast exams and aler t their physician to any changes.
Your screenings should be YEARLY. In addition to the procedures listed above, these annual physicals will now include annual mammograms and ONCE YOUscreenings. TURN 50... colorectal
Mammograms are recommended at physician’s discretion star ting at age 40.
Your screenings should be
YEARLY.
In addition to the procedures
listed above, these annual physicals will now include annual mammograms
Pneumonia vaccinations may start at age 65 according and colorectal screenings. to guidelines.
Pneumonia vaccinations may star t at age 65 according to guidelines.
OSTEOPOROSIS
OSTEOPOROSIS Women can be evaluated for risk of osteoporosis at any age. A boneWomen density is recommended can screening be evaluated(Dexascan) for risk of osteoporosis at any age. A at AGE 65 forbone women no risk factors. For women atwith densitywith screening (Dexascan) is recommended AGEabnormal 65 for womenscreening with no riskis factors. For women with abnormal results, recommended every two results, years. screening is recommended ever y two years.
SOURCES: Am e r i c a n Ca n ce r S o c i e t y, Am e r i c a n D i a b e te s As s o c i at i o n , Am e r i c a n H e a r t As s o c i at i o n , Eve r yd ayc h o i ce s. o rg, N at i o n a l O s te o p o ro s i s Fo u n d at i o n
B ro u g ht to yo u by
E STRIP
Healthy Generations • Summer 2019
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Heart Health
Heart To Heart
Heart Attacks Present Differently in Men and Women. Knowing the Signs Can Save Your Life.
A
re men and women that different? Well, yes and no. Speaking about the heart, there are significant differences. Women generally have a smaller heart, with smaller chambers, and the walls are also thinner. Her heart pumps faster than a man, but is less efficient by about 10%. Stress will cause her pulse rate to rise and move more blood. His arteries will constrict, which in turn raises his blood pressure. So why does this matter? Well, in short it matters because the treatments, symptoms, and outcomes for certain heart diseases have to also take these factors into account. CAD Coronary Artery Disease is the leading
cause of heart attack, and is the same in both men and women. Circulating fats get deposited on arterial walls and form plaques. If these plaques grow slowly, they get harder and narrow the space for blood to flow regularly. If they remain soft, they will likely rupture. The end result is a blood clot that inhibits blood flow and causes a heart attack. Women will likely experience symptoms of fatigue, sweating/or shortness of breath, or neck/jaw/back pain. Men often have pain or a burming sensation in the chest, dizziness, nausea, or heartburn. CAD is often difficult to diagnose. 1) Women have different risk factors. Endometriosis, polycystic ovary disease (PCOS), diabetes, and pregnancy associ-
ated high blood pressure. Endometriosis alone has been found to raise her risk of CAD by 400% in women under 40. Both men and women share some common issues. High blood pressure, high blood sugar, high cholesterol, obesity, and smoking are all common risk factors. Family history is also important to assess risk in both sexes. A father or brother diagnosed before 55, or a mother or sister diagnosed before 65, also increase risk of developing CAD. 2) Men are at risk traditionally an earlier age. Estrogen offers women some protection until after menopause, when estrogen production decreases. The average age for heart attack in men is 66, whereas it is 70 in women.
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3) Women can make CAD diagnoses difficult. Angiograms during cardiac catheterization is the preferred method for finding blockages in large arteries, but small arterial issues are often the culprits in women which cannot be detected through angiogram. 4) Women are at a greater risk for developing blood clots than men, so that also increases their chances of another heart attack. Additionally, women don’t always receive proper medication, including blood thinners which will lessen the chances of round 2. As a result, women are more likely to have a second heart attack in the next 12 months. Heart Failure Men usually enter heart failure because the heart attack prevents the muscle from contracting as forcefully as it should. Women more likely develop heart failure as the result of high blood pressure, kidney disease, or another condition that restricts the heart from relaxing between beats. Women with heart failure generally live longer than men but they will need frequent trips to hospital for limited physical ability and shortness of breath, and will likely need nursing home care.
Atrial Fibrillation Afib causes irregular and often rapid heart rhythm. Worse quality of life, greater likelihood of stroke, and more symptoms have been linked to Afib in women. Women likely also be treated for Afib with catheter ablation, which generally leads to re-hospitalization after the procedure. Women are still more likely to survive longer and less likely to die from Afib related issues. Long Term Several factors can help decrease your
chances of developing heart disease. •Quit smoking. •Get your body to its optimum weight, blood pressure, blood lipid level, and blood sugar level. •Eat a balanced diet including fruits, veggies, fish, whole grains. Cut out simple carbs and processed foods. •Get regular exercise. 30 mins minimum per day. Make the effort to get healthy, it will be worth it in the long run.
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Dreaming of Good Sleep
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A good night’s sleep is just as important as regular exercise and a healthy diet.
ormones, performance (exercise, brain function, sex drive), weight gain, can all be negative side effects of a lack of proper sleep. Conversely, good sleep can aid in better overall health. Some of the most important things you can do are relatively easy to accomplish. Some might take some time to override bad habits. No time like the present to start. Your body will thank you.
Pay Attention to Lighting Your circadian rhythm is your body’s innate ability to keep time. It tells you when it’s time to sleep, helps you stay awake, and also affects brain function. Artificial light interrupts your rhythm and throws
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things out of whack. Sunlight helps restore your circadian rhythm. Spending time out of doors in bright sunshine also boosts your energy. It reduces melatonin levels which also aids in keeping you awake. In sharp contrast, as evening draws close try to limit your exposure to bright lights, especially “blue light” sources. Electronic devices such as cell phones and computers emit large amounts of blue light. Limit your exposure to these sources after dusk whenever possible. Most newer cell phones and computers have an option to turn off the blue light. If yours does not, there are apps available which can help. Also, turn off your TV.
Many people have the habit of turning the TV on while they sleep. The light and sound interrupt good sleep patterns. This is not a good habit to have. If you follow good daytime habits, you can eventually break these poor night time habits. Don’t Nap I know what you’re thinking. You think you can’t possibly make it through the day without at least one cat nap, or maybe even two. Short naps are fine, and have even been linked to many beneficial brain effects. Long naps decrease nighttime sleep quality and throw that circadian rhythm off its axis. If you need to nap, make them power naps of 30 minutes or less. Healthy Generations • Summer 2019
Catching ZZZ’s
Overall health is impacted greatly by improving your nightly sleeping patterns. There are many other factors that can influence good sleep. Make sure you are vigilant in your efforts to have a restful sleep every night. You’ll find that some of those other negative factors will lessen as well.
Many people suffer from sleep disorders which affect their ability to sleep. If you’ve tried all of the things above and still don’t get a restful sleep, you may need to undergo a sleep study. Bedroom Setup You’ll have to play around with some of these to get your desired results. Temperature, noise, furniture arrangement, etc., can all play a factor in sleep quality. Many studies indicate that outside interferences such as traffic noise and light affect long term health issues. In a recent study of 100 women, 50% showed positive signs of better sleep after diminishing exposure to external issues. Bottom line, remove light and noise sources to aid in better overall sleep. Don’t fall back on bad habits. Make your bedroom a quite and restful place, full of relaxation.
IN YOUR 60’S AND RETIREMENT
Sleep apnea is one of the most common culprits. It causes breathing to be inconsistent and interrupted at varying intervals, which causes the sufferer to stop breathing repeatedly over the course of a night. Check with your physician if you have questions.
Quick Tips Try to sleep and wake at consistent times. Your body’s circadian rhythm functions on a set loop, alighning itself with sunrise and sunset. Take a melatonin supplement. Melatonin is a key sleep hormone that tells your brain when it’s time to relax and head to bed. Check with your physician first. Don’t drink alcohol. Downing a couple of drinks at night can negatively affect your sleep and hormones. Don’t eat late in the evening. Late-night eating may negatively impact both sleep quality and the natural release of HGH and melatonin. Relax and clear your mind in the eveing. Develop a routine that helps you relax. Take a relaxing bath or shower. It’s another popular way to sleep better. Exercise, but not before bed. Although daily exercise is key for a good night’s sleep, performing it too late in the day may cause sleep problems. Always discuss any sleep concerns with your doctor.
Sleeping Disorders Many people suffer from sleep disorders which drastically affect their ability to sleep well. If you have done all of the things above and still don’t get a restful sleep, you may need to undergo a sleep study. Healthy Generations • Summer 2019
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Healthy Generations • Summer 2019
Longevity
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The habits you develop now set you up for life.
ou’ve probably heard “60s’ are the new 50’s”. I don’t know about you, but I am tired of these trite axioms. Every decade you achieve is
a decade you have earned. No need to pour “charming” affectations on them. That being said, your 60’s can be both exciting and somewhat scary. Maybe you are planning to retire, and a change like that can bring nervous tension and apprehension. Most people see “change” as a negative, and sometimes with good reason. Here are some ways you can make this change a major positive. Healthy Living It would behoove everyone to follow a healthy lifestyle, but it is paramount as we age. Your 60’s won’t be “gloom and doom” however, if you follow a few simple steps. Doing so will not only increase your longevity, it will boost your quality of life also. Bottom line is, it’s never too late to start. Trim some weight Healthy Generations • Summer 2019
by eating a healthy diet, by eating more fruits and veggies. If you haven’t already, then kick those nasty cigarettes to the curb, as they not good for ANY age group.
Sex You are aging. You aren’t dead. There is NO reason you can’t be sexually active well into your 60’s (and even longer). Sex not only increases dopamine levels, which raises overall mental health, it also counts as exercise. In addition, it also increases life expectancy. Brain Health Speaking of things people take for granted. Let’s talk about the brain. Have you ever walked into a room and forgot why you went in there? While this may not necessarily be a sign of onset dementia, it is a sign that you may need to boost your mental health program. Your brain loves a challenge. Don’t let it down or it may let you down. Routines are a necessary part of how humans get through the day. Your brain is no
different. With nothing new to challenge it, the brain will go on autopilot. Not a good thing. Throw something new at it every day. Attitude Adjustment Don’t underestimate the power of positive thinking. Don’t think of your 60’s as a negative. In general, people who think positive live longer, happier lives. It also helps to decrease stress levels and is a behavior stimulant. Engross yourself in activities that reinforce positivity. Some find it through spirituality. Some may find it by building interest in a new hobby. Medical Care Always make sure you understand your medical history. Don’t leave it up to your partner, or your children, etc. It’s not their job, it’s yours. Know what your medications are, and what they are for. Ask questions of your doctor. Never be afraid to rock the boat. If your current physician doesn’t explain things well, then find a new one. Get Tested If you have had good medical care at this stage in your life, you are used to regular screenings. Don’t eschew this practice as you grow into your 60’s. All of those tests are important. Maybe that test you don’t want to go through this month will catch early stage cancer. Make a promise to yourself to continue the care and preventative medicine. Bring something with you to read or plan a lunch with some friends for afterwards.
Hormones Ahh, the hormonal changes. Both men and women have this to look forward to. Women often think they own the proverbial lottery here, but men can experience many life altering changes as well. Bottom line is, keep your head up. Always get your doctor’s opinion before you begin any treatment. Don’t Waste Your Time If you are planning to retire, don’t simply waste your time on the couch watching TV. Chances are, you are increasing your disposable hours by at least 40, so don’t let them go to waste. Social Circle Extend your friend group. Don’t be afraid to reach out and meet new people. New people mean new experiences and more chance to continue being active. Plan social gatherings. Many communities have block parties. Meet your neighbors and interact with them. These interactions keep your mind working and helps to balance emotions. Stress levels in social butterflies are markedly lower than wallflowers. Make sure your social calendar is always full. Aging doesn’t have to be a negative. As with most things in life, what you get from it is often what you put into it. Don’t see your 60’s as strictly a financial marker. Your mind and body need to be in top condition also, and if they are you’ll be looking forward to your 70’s being the new 60’s.
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IN YOUR 60’S AND RETIREMENT
Boosting Longevity After Retirement
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An active lifestyle staves off many issues we face as we age.
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etirement. We are all getting there. Me personally, I can’t wait. No more daily grind. No more boss screaming at me to get things done. Sounds great right? Now all I have left is to approach that time in my life as healthy physically and mentally as possible. That way the enjoyment is increased exponentially.
•Chronic health issues plague retirement age individuals that don’t stay active.
•As we age, muscle growth slows and it takes physical activity to keep us strong.
Many places, like your local YMCA, offer a wide variety of activities for seniors. Badminton, cycling, dancing, aerobics, tai chi, walking, weight training, jogging, and pilates are all up for perusal. You’ll have to adjust your routine to meet your needs. Not all of these will work for you. Don’t forget to warm up!
•Physical and mental benefits are vastly improved with regular exercise. It’s all about quality of life
Fractures and other very serious injuries can result from falls. Attending weekly exercise classes and doing at home
Kick those cigarettes out and also maintain a healthy weight. This will help increase longevity and reduce your risk of being disabled.
•If you sit for long periods, you are more likely to develop diabetes, heart attack, or stroke.
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Healthy Generations • Summer 2019
Senior Living
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exercise decreases fall risks, by increasing balance through strengthening core muscles and joint health. You are also likely to stay independent longer.
you will be welcome to join.
Kick those cigarettes out and maintain a healthy weight also. This will help increase longevity and reduce your risk of being disabled.
We all want that sense of purpose. We want to belong and have something that keeps us going. We need goals. Create them for yourself and work towards them. Volunteering also helps find a purpose.
Don’t forget about your brain! It’s easy to forget that we need to exercise our brain to ward off diseases like Alzheimer’s. In your leisure time, play some brain games. Learn a musical instrument. Read, play some board games, or do puzzles. All of these can help stave off dementia. Eat a healthy, well balanced diet. You have earned the occasional treat, but don’t make those treats common. Stay active socially also. Your mind stays active while in conversation, so join that book club, film club, choir, etc. Get out and meet new people. Go out with friends and take in a movie. Go to dinner. Find a new hobby. We all probably have some things we wish we had the time to try. Well, now you do. Likely a local senior center has many activities Healthy Generations • Summer 2019
Challenge your brain. Shock it with something new everyday. Make it work. It loves the challenge. I promise smoke won’t come out of your ears.
Being healthy in retirement is simple…in theory. Here are some bullet points in case you skimmed this article and just wanted the bottom line. •If you have a partner, consider how your health affects them.
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•Keep your friends and family close. Stay in contact. You won’t regret it. •Eat healthy. It fuels you mentally as well as physically. •Set goals and maintain a sense of purpose. •Plan activities for yourself. Make a schedule and get out. •Take a part time job or do some volunteer work if that’s not your thing. Stay active socially. •Keep physically active. It’s the best advice you can get.
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Healthy Generations • Summer 2019
Golden Exercises
our high impact, sweat filled, gym rat days are behind you, but simple effective exercise is till your key to a longer lasting healthy life. Your joints are tighter, with less fluidity and your bone density has decreased but you can still get in good calorie burning, muscle burning workouts.
ing your joints feel like they have been hammered all day. Word of warning. Gauge your progress after a few trips. Sometimes the position the machine puts you in is not conducive to natural body alignment. You are no longer in your “no pain, no gain” 20’s, so give some consideration to this. You should also consult your physician about starting an elliptical routine. Walking Every age can benefit from a good healthy walk, and with good reason. All the joints and muscles in the legs and hips get involved and works them in an effort to keep you stabilized and upright. There’s also some engagement from the core and it’s a good calorie burner. To challenge yourself a little further, pick a route with a few more hills if you can muster it. Added benefit is just 30 minutes a day, about 5-6 times per week can help prevent erectile dysfunction and constipation.
Swimming One of the best low impact workouts is swimming. The water provides extra buoyancy to decrease strain on your joints, while still giving you resistance to increase muscle mass and strengthen your bones. Water aerobics are also great for range of motion and increasing your heart rate. The added benefit is that in the water you’ll generally never get that overheated, exhausted feeling. One word of caution however, make sure you drink plenty of water ahead of time as swimming can be unexpectedly dehydrating. Elliptical Machines Kick that treadmill to the curb. It’s not needed here. The elliptical is far less jarring on your joints and actually provides the same benefits. It glides easily back and forth in a cross country skiing motion, and gets your heart rate up without makHealthy Generations • Summer 2019
Cycling Cycling is a great aerobic activity that greatly improves heart health and endurance, strengthens legs and hips, and lowers blood pressure and stress. Many gyms also offer indoor cycling classes, some of which will be catered to specific age groups, and oftentimes are taught by people in your own age group. If there isn’t one available in your area, just go to a regular one and work at your own pace. You will also likely have the option to go out of class time and work on your own. Simply hit the start button and the machine will walk you through what you need to do.
ality associations” that often turn people away from yoga. Try them both and see what works for you. Tai Chi Also known as “meditation in motion”, Tai Chi is a great exercise that focuses on improving range of motion, flexibility, balance, and strength. It’s a traditional Chinese discipline that seeks to combine physical exercise with mental discipline. Tai Chi is safe for all age groups, but is can be especially good for older people who cannot take aerobic exercises or have limited range of motion. TRX Suspension Training TRX stands for Total Body Resistance Exercise. You’ll be strapping into a suspension system that will use gravity and your own body weight for a total body workout that will increase flexibility, strength, balance, and core. It also provides you with more body awareness or what is called proprioception, which will give you more control over your body. Get out there and move. Don’t use your age as an excuse. Contact your local YMCA, or other fitness places and get in there. Don’t just EXIST, get out and LIVE.
Pilates Don’t assume pilates and yoga are the same. Far from it. They are different disciplines. They share a few similarities like gentle movement, mind body connection, breathing techniques, and flexibility, and they both improve joint health. Pilates however has a fiercer emphasis on building up and challenging the core. It’s also generally less associated with the “spiritu-
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IN YOUR 70’S AND MORE
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Low Impact Workouts for Older Adults
Assisted Living Explained
Assisted living facilities are becoming more common across the country. Make sure you understand your rights before you move.
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f you’re thinking of making a move to assisted living, doing a bit of research first can be extremely important. You should be certain that you know the requirements by state for assisted living facilities. This is made more challenging because assisted living communities are not regulated nationally like nursing homes. Instead, each U.S. state has its own laws, regulations and licensing standards for assisted living communities. Keep in mind that assisted living, in most cases, is not the same as nursing home care. assisted living is just that - assistance with activities of daily living (ADL’s) in a secure environment. Where nursing home care is generally described as 24-hour around the clock nursing care, assisted living is more like having your own apartment or room in the facility, and only asking for assistance with the specific ADL’s that you need. Peace of mind comes from knowing you’re in a secure building with
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To help you make a fully informed decision, please visit www.assistedliving.com and choose your state from the options. Familiarize yourself with your rights and the legal obligations of assisted living communities where you live. Questions for Families to Ask During a Community Visit
health care professionals on staff should you need them, but mostly you are able to live your life as you have been. For example, in some states, as many as 25 hours of training are required for caregiving staff while other states have no training requirements. A community that looks dazzling may in fact be offering substandard care. And a community that looks a little rough around the edges could be a gem.
To get the most out of your visit, here are a few important questions: 1. What services are provided? How independent must I be to quailify? 2. Am I responsible for my own laundry, housekeeping, etc.? 3. What is the nurse to resident ratio? 4. Am I allowed to leave the facility at any time? 5. Can I use my own pharmacy? 6. Are community staff friendly? 7. Are community meals nutritious? How many meals a day are provided? Healthy Generations • Summer 2019
Aging Assistance
12. 13. 14. 15. 16. 17. 18. 19.
Can I fix meals in my room? Are there specific visiting hours? Can I bring my pet? Are outdoor areas for residents to utilize? Are residents able to individually control the thermostat in their rooms? Are restrooms senior-friendly with grab-bars? Are the community’s doorways wide enough for walkers and wheelchairs? Can my own doctor visit me? Can I keep the same doctor? Does the community have good lighting to prevent falls? Is the community clean and fresh-smelling? Is there a resident’s committee? Is there care for residents with Alzhei-
Healthy Generations • Summer 2019
mer’s disease and other dementias? 20. Is there scheduled transportation for residents? 21. What activities does the community regularly plan? 22. What are the other levels of care offered by the facility? If my condition
If you are searching for an assisted living community and need assistance, visit medicare.gov or seniorliving.org.
deteriorates, would I be able to move within the facility? 23. What happens in an emergency? Who do you contact first? 24. Do the other residents seem happy and independent? 25. Are there plenty of chairs and “resting spots” in the hallways, if there is a long walk between dining rooms, activity areas, etc? 26. Can I use my Nursing Home Insurance? How do I pay? 27. Will Medicare or Medicaid cover my stay in Assisted Living? You can also check out the rating of the assisted living facility or nursing home that interests you by visiting https://www. medicare.gov/nursinghomecompare/ search.html?. You’ll find a wealth of information on this site.
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IN YOUR 70’S AND MORE
8. 9. 10. 11.
Last Word
Fall Risks At Home These simple steps can help eliminate the risks of falling at home, and keep you out of the hospital.
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ccidental falls are responsible for the most injuries and trips to the hospital among older adults. Taking this into consideration, preventing falls is something you should focus on as you age. Just a few precautions can help lessen risks for yourself, or for those in your care. Let’s start with those medications. Consult your physician to discuss everything you are taking, prescriptions AND over the counter. Some of what you are taking may make you dizzy and could be replaced with something that will keep you stable. It’s also possible that what you are taking
Activities such as walking, water workouts or yoga help keep your joints and muscles in shape. isn’t even necessary. It’s always important to know what you are taking, AND why you are taking it. It’s possible the combination of medications is increasing your fall risk. In addition, the doctor may want to examine your ears, eyes, and check your ability to balance. Exercise also helps prevent falls. Many are tailor made to increase core strength, joint and muscle flexibility, and improve your balance and coordination. Yoga, walking, pool exercise, etc., are all good options. Look around your current living situation. Are there cords or pieces of furniture that stick out and impede your progress through a room? Throw rugs also pose a threat. You can reduce the risk by taping the edges down. Make sure messes and spills are properly cleaned up. Also, put a non-slip mat in your shower. Daily items should always be stored within
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reach. The more often you have to climb or extend yourself, the more likely you are to have a dangerous fall. Always keep your home well lit. That way you will be able to see any dangerous objects that have fallen in your path. Night lights in hallways, bathrooms, and bedrooms are a good idea for those dark places. Put a lamp on your nightstand for middle of the night issues. Light switches should always have a clear path. Stairwells should always be well lit. Have flashlights in multiple locations around your home for emergencies. Let’s talk about your footwear. High heels are extremely dangerous so take precautions. Slippers are loose and often have slick bottoms, which increases the chances of a fall. If you walk in your socks, they can also shift positions and cause you to slip. Don’t ever discount a good pair of sensible
shoes. If you have a cane or a walker, don’t let the rubber tips get worn and ineffective. If you have stairs to climb on a regular basis, consider installing some hand rails on both sides. If the steps are wooden, get some non-slip tracks. A raised toilet seat with armrests can assist those that have trouble standing up. Grab bars are also available for the shower. Talk to your doctor for a referral to an occupational therapist. He or she can also assist you in other fall prevention remedies. Most are relatively inexpensive and easy to install. Some are more difficult and can be a bit costly. Keep this in mind though, the longer you stay independent, the happier you will be. Taking the necessary steps to be safe in your home before it’s necessary is always a good idea. Healthy Generations • Summer 2019
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Healthy Generations • Summer 2019
