A Blank Slate Media Special Section September 10, 2021
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Exercise and aging Addressing common concerns about exercise after 50 Exercising after 50 is a great way for men and women to improve their energy levels and manage many existing medical conditions.
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xercise is an essential element of a healthy lifestyle. Including exercise in your daily routine can lower your risk for diabetes, heart disease and stroke, and exercise can even sharpen mental acuity, reduce anxiety and improve mood. But as beneficial as exercise can be, many men and women, particularly men and women over the age of 50, who have not laced up their sneakers in years are hesitant to begin an exercise regimen for a variety of reasons, potentially putting their long-term health at risk. Regardless of a person’s age, beginning a new exercise regimen can be intimidating. But it’s especially so for men and women over the age of 50, who might not know where to begin or how to approach adopting a healthier lifestyle. According to the National Institute on Aging, the following are a few points men and women should know as they attempt to improve their physical fitness with a more active lifestyle. • Exercise is safe even if you have not been physically active in a long time. Many older men and women worry that suddenly embracing physical fitness after years of inactivity may be detrimental to their health. But that’s only true if men and women don’t exercise caution at the outset of their routines. When beginning the routine, take things very slowly at first, choosing to walk or bike every day rather than hitting the treadmill and adjusting it to maximum resistance. When strength training, start off with very little weight so your muscles can grow acclimated to the motions and you can get the exercises down pat. As you grow more comfortable and your body starts to feel more up to the challenges of daily exercise, you can begin to gradually alter your cardiovascular and strength training workouts to make them more challenging. • Exercise can make existing medical conditions more manageable. Men and women over the age of 50 who have preexisting medical conditions are likely to find that exercise alleviates rather than exacerbates their physical problems. The NIA notes that studies have shown that regular exercise and physical activity can
benefit people with arthritis, high blood pressure and heart disease. But it’s still recommended that men and women with preexisting medical conditions consult with their physicians before making any lifestyle changes. Some conditions may affect a person’s ability to be active, and it’s best to get the go-ahead from a physician before beginning an exercise regimen. Doctors may even suggest certain activities that have been known to alleviate particular conditions. • Exercise reduces fatigue, so sitting around to preserve strength is not effective. Exercise improves strength and energy levels, so sitting on the sideline to preserve your strength is counterproductive and could lead to serious medical problems. The “Report on Physical Activity and Health” from the U.S. Surgeon General’s office noted that men and women who are inactive are almost twice as likely to develop heart disease as those who are more active. While getting adequate rest and giving your body ample time recover from physical activity is essential, your body won’t benefit by avoiding exercise to preserve your strength. However, even moderate physical activity performed on a regular basis can reduce fatigue. • No one is too old to exercise. It’s not uncommon for men and women in their golden years to think they are too old to exercise. Some may feel that their toned down workouts cannot possibly be making much of an impact thanks to the physical limitations old age has put on their bodies, while others may think it’s unwise for someone in their 70s or 80s to be physically active. But no one is too old to exercise, as exercise helps the body stay strong and fit even when you can no longer max out on the bench press or squat hundreds of pounds. Scaling back your exercise routine will be necessary as you get older, but that does not mean you cannot still enjoy and benefit from physical activity. Continuing to exercise as you age is a great way to improve your quality of life and stay as active as possible well into your golden years.
24 LIVING 50 PLUS • Blank Slate Media Newspapers, Friday, September 10, 2021
Questions to ask when your doctor prescribes a new medicine Though few people may want to take medicine each day, prescription drugs prolong lives and help people manage conditions that might otherwise make it difficult to live life to the fullest. A 2017 survey from Consumer Reports found that 55 percent of people living in the United States take a prescription medicine. The survey also found that those who take prescription drugs use an average of four such medications. That figure might alarm some people, especially aging men and women whose bodies might be more susceptible to conditions that are often treated with medication. There’s no denying that prescription drugs can save lives. But men and women have a right to explore their options when doctors prescribe them medications, and asking the right questions when doctors suggest medication can help men and women decide if prescription medicine is their best option. To help men and women make the best decisions regarding their healthcare, the National Institute on Aging advises people to ask their physicians these questions when being prescribed a new medicine.
55%
of people living in the United States take a prescription medicine.
Qs • What is the name of the medicine, and why am I taking it? • Which medical condition does this medicine treat? • How many times a day should I take the medicine, and at what times should I take it? • If the prescription instructions say the medicine must be taken “four times a day,” does that mean four times in 24 hours or four times during the daytime? • How much medicine should I take? • Should I take the medicine on its own or with food? Should I avoid certain foods and beverages when taking this medicine? • How long will it take this medicine to work? • Will this medicine cause problems if I am taking other medicines? • Can I safely operate a motor vehicle while taking this medication? • What does “as needed” mean? • When should I stop taking the medicine? • What should I do if I forget to take my medicine? • Can I expect any side effects? What should I do if I have a problem? • Will I need a refill, and how do I arrange that?
When discussing medications with a physician, it’s imperative that men and women be forthcoming about any other medicines they might be taking under the guidance of other doctors. In addition, men and women should tell their physicians about any over-the-counter medicines or vitamins and supplements they are taking. Sharing such information can prevent potentially serious complications from arising. Medicine saves lives every day. Smart patients can help medicine do its job by learning about their medications and discussing them openly and honestly with their physicians.
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AgeWell New York, LLC is a HMO plan with a Medicare and Medicaid contract. Enrollment in AgeWell New York, LLC depends on contract renewal. ATTENTION: If you do not speak English, language assistance services, free of charge, are available to you. Call 1-866-237-3210 (TTY/TDD: 1-800-662-1220). Hours are 7 days a week from 8:00 am to 8:00 pm. Note: From April 1 to September 30, we may use alternate technologies on Weekends and Federal holidays. Assistance services for other languages are also available free of charge at the number above. AgeWell New York complies with applicable Federal civil rights laws and does not discriminate on the basis of races, color, national origin, age, disability, or sex. AgeWell New York cumple con las leyes federales de derechos civiles aplicables y no discrimina por motivos de raza, color, nacionalidad, edad, discapacidad o sexo. AgeWell New York 䚫ᆾ䚟⭞Ⲻ㚥䛜≇ ⅀⌋ᗁ㿅ᇐθуഖつᰅȽ㟐㢨Ƚ≇ᰅ㹶㎧Ƚᒪ喗Ƚ⇎䳒ᡌᙝ࡛㙂↝㿌ԱӰȾ H4922_C4002_M Accepted 09052020 DOH Accepted 08032020
Blank Slate Media Newspapers, Friday, September 10, 2021 • LIVING 50 PLUS
Some potentially surprising facts about menopause Women can get the facts about menopause so they can make smart choices about lifestyle changes and possible treatment options.
may respond by trying to protect itself by storing fat, especially around the waist, hips and thighs. Working with a nutritionist and a doctor may help women develop a plan to maintain healthy weights throughout menopause.
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enopause is a process nearly all healthy women will go through naturally. During menopause, women will begin to experience irregular menstrual cycles to the point where menstruation will cease altogether. WebMD states that most women will enter menopause — marked by not having a period for a duration of one year — on or around the age of 50. Some women experience menopause in their 40s, while others experience it closer to 60. Many women find they are apprehensive about menopause, which is one of the biggest hormonal changes women experience. Difficulty understanding menopause may be fueled by misinformation, including misconceptions about this time of life. Becoming educated about menopause can help women alleviate any anxiety they feel. Periods largely don’t stop overnight. In many cases, a woman entering menopause will not cease menstruating all at once. According to the North American Menopause Society, ovary fluctuations occur gradually. It can take anywhere from three to five years before menstruation fully ceases. As ovary function fluctuates, so do hormone levels. This leads to periods being closer together or further apart, lighter or heavier. Weight gain can occur if women let it. Menopausal women may need to reassess their diets and exercise habits. During menopause, ovaries make fewer sex hormones, and one might experience a hormonal imbalance. As a result, the body
Hormone replacement therapy is an option. England’s National Institute of Health and Care Excellence recently changed its view of hormone replacement therapy, or HRT, which was once deemed dangerous due to the perception that it increased a woman’s risk of developing breast cancer. In its review of the evidence, NICE found that if 1,000 women aged 50 were not undergoing HRT, around 22 would be expected to develop breast cancer over seven years. If the same number were put on combined estrogen and progesterone treatment, there would be around five more cases and the slightly increased risk only lasts as long as women are on the therapy. Everyone doesn’t experience the same symptoms. Many women are prone to hot flashes and mood changes, while others may sail through menopause without noticing much difference. It’s an unpredictable time of life, and women should adapt as their symptoms appear. Intimacy doesn’t have to wane. While hormonal changes can affect libido, speaking with a doctor about symptoms, including vaginal dryness, can open up a discussion focusing on solutions. Be on the lookout for mental symptoms as well. Changes in emotions, memory and concentration during perimenopause and menopause due to sudden shifts in hormones are possible. Be aware that these conditions may be linked to menopause and that they, too, can be managed. Menopause is an inevitability for women. By removing the mystery, women approaching and entering menopause can get the understanding and relief they need.
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26 LIVING 50 PLUS • Blank Slate Media Newspapers, Friday, September 10, 2021
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