We all have a retirement bucket list (dreams). They can be small, or gigantic, sensible to wild, achievable or otherwise.

And in my frequent interaction with other seniors, and reading FB threads from members of elderly groups, one of them stands 10 feet taller above the rest. Yes, some dream to travel, to fall in love again,  start a hobby or a business, a new career, or re-establish a better relationship with God.

But rising above all the noise is to be physically healthy or fit.

How many times have you heard people say, “I don’t mind having no money as long as I am healthy,” or something similar?

And for a good reason – all dreams are possible if you are healthy if not, nothing is.

Good physical health is a game-changer for people of all ages. For the elderly, it is essential. Everything revolves around it.

But what is to be physically healthy?

What is physical health?

Physical health is defined as the condition of your body, taking into consideration everything from the absence of disease to fitness level.

It is a critical factor in determining your overall well-being; of how you live your life.

And at our age, it’s kind of pretty tight. A person at 60 or beyond without any chronic condition of one form or another is as rare as a four-leaf clover. In fact, according to the National Council on Aging, 92 percent of people aged 65 and above have, at least, one chronic condition, and 77 percent have two.

As grim as the figures may show, it’s pointless to get so hang-up on definitions or cling to it like a barnacle on a ship’s hull. If those who are bed-ridden, or terminally ill still hope to get well and get on with life again, shouldn’t you?

Regardless of your health condition, never stop dreaming. Besides, modern science has come up with a lot of tips to help you cope with them.

BUT…

(Capitalization is done purposely for emphasis).

You have to make some changes in your lifestyle to be able to pursue and follow your dreams.

Here are some of them.

6 ways to maintain your physical fitness

I belong to the 77 percent of seniors with two chronic conditions: osteoarthritis and hypertension. While I am taking a maintenance drug for the latter, I take my osteoarthritis in a stride – by playing tennis three days a week and brisk walking in two.

And religiously adhere to these:

1.  Eating well

That you have survived this far means you have not been remiss in your eating. But you have to temper it down a little bit and put in healthy foods instead of junk.

While in your younger days, you shoved anything down your gullet, your stomach is not as strong now so treat it gently.

Don’t eat when you’re famished or over-glut when you do. Eat sparingly, just enough to take you to the next meal. And do take three square meals a day with light snacks in between.

Keep away from foods that can exacerbate whatever medical condition you may have like arthritis, diabetes, high blood pressure or cholesterol problems. Some people eat indiscriminately for the reason that they are already taking medications for their medical conditions. This is a stupid fool’s argument. No drug is more potent than abstinence.

2.  Regular exercise

Exercise is important to keep your strength, mobility and other physical health outcomes you can think of. For diabetics, for example, it lowers blood glucose levels and boosts your body’s sensitivity to insulin.

Are you arthritic Then exercise to increase strength and flexibility, reduce joint pain and increase your stamina.

The benefits of exercise in the pursuit of your dreams are unlimited – provided you don’t overdo it or do something that can result in injury.

Exercise need not be expensive. In fact, it is the cheapest way to be physically healthy. You don’t need to go to the gym or buy expensive work-out outfits. Doing it at home is good enough.

Think of this – by keeping busy with household chores you can cover about 2 kms of walking per day.

3.  Get enough sleep

It’s not true that elderly people need fewer hours of sleep at night. Studies show that you still need at least 7 – 8 hours to feel rested and alert the following day.

Some seniors, however, have sleep problems. If you are one of them, consult your doctor or read some of those “how to sleep well” tips found on the Internet.

Remember, however, that except for taking pills, sleeping tips require constant practice until you get the hang of it. So don’t lose hope. Keep doing it  Pretty soon, you will be able to sleep like turning off a light bulb.

Chronic lack of sleep can have serious consequences. Aside from causing irritability, a bad mood and undue fatigue, it can also affect your immune system or result in cardiovascular disease.

4.  Avoid chronic stress

Stress is sometimes good. It rings alarm bells that warn you of potential harm or danger. It is bad for your health if it comes more often than necessary.

Here’s why…

Stress causes an adrenalin rush, raising your blood pressure and heart rate. It can result in physical health problems like cardiovascular disease, insulin resistance and decreased immune system function.

People who can’t effectively handle stress often resort to overeating, alcoholism or substance abuse.

5.  Keep a healthy weight

Check your BMI (Body Mass Index). If it is within 18.5 to 24.9, you have a healthy weight. Anything higher puts you in the overweight range. At 30 and above, you are obese and time to shed off those extra pounds if you want to accomplish your retirement dreams.

And why is a healthy weight important?

Because being overweight or obese opens you up to health issues common to the elderly, i.e., diabetes, high blood pressure, stroke, cancer, decreased immunity among others. It can even affect your mental health.

6.  Socialize

Socializing provides a host of health benefits like a better immune system,  a reduced risk for cardiovascular disease, cancer, osteoporosis, and rheumatoid arthritis. Plus it makes you feel happier and healthier.

But you must do it the right way. Socialize with the right kinds of people. People you can easily get along with, supportive, not argumentative. People you can share personal matters with and keep them confidential.

And put it some variety to keep things interesting. For example, if you are a gym person, establish close friendships with a few people of similar interest. And do the same in your other activities. Having a variety of close friends in various fields of interest is a lot more interesting and widens your horizon compared to having only one or two.

To be physically fit is essential to everybody. Aging, however, causes some physiological changes that are uncontrollable. And these changes often pose unexpected threats to your overall fitness. Nevertheless, barring genetic forces, you can avoid or slow down the effects of these threats by simply modifying your lifestyle.

And this article shows you how -with no expense on your part at all except your time.

~oOo~

The post How to Be Physically Fit in Six Ways first appeared on Age With Charm.

Right now, roughly 25% of Americans aged 65 and above suffer from knee pain. For them, squatting is near to impossible. If they do succeed, they need support to get back up and not without a jabbing pain in the knees.

Standing for long periods of time is an ordeal and moving about can painfully twist a ligament. A handrail is a must in going up and down staircases – one painful step after another.

Are you one of them Then you know how it feels. I know (I am not American) because I have osteoarthritis in both knees – the most common form of arthritis and the major cause of knee pain.

So let’s strip down osteoarthritis naked to know what it is and how to cope with this health issue that has caused so much misery among elderly people like us.

What is Osteoarthritis

Osteoarthritis is a joint disorder caused by the wear and tear of the cartilage that cushions the  knee joint. It can affect any joint of the body like the hips, hands, and spine. But it is more common in the knees because they support the full weight of the body.

This knee disorder comes in two forms: primary and secondary.

Primary osteoarthritis is due to aging. Aging causes the water content of the cartilage to increase and the degeneration of its protein make-up. In effect, repetitive flexing of the knee joint can cause pain and swelling.

Secondary osteoarthritis is caused by diseases or other conditions such as obesity, repeated trauma, or surgery on the joints and abnormal joints at birth. Obesity is the most common because it induces more mechanical stress on the knees.

Health conditions like gout, rheumatoid arthritis, diabetes, and other hormone imbalance can also cause secondary osteoarthritis.

How to cope with Osteoarthritis

Osteoarthritis is a degenerative disease and worsens over time. It causes chronic knee pain that may affect your daily tasks. In severe cases, it can result to sleep deprivation or depression.

Despite the ads you regularly see on FB and other social media outlets, there is no known cure for the disorder other than surgical implants. If there is any out there, the best it can do is to alleviate your suffering.

So if you are suffering from knee pain, see your doctor or rheumatologist. I just did – after five long years of suffering

Other than confirming that my knee pain is due to osteoarthritis, she also gave me some tips in coping with it.

Here are some of them:

1.  Have a knee x-ray

A knee x-ray may seem redundant but it is the only way your doctor can assess  the degree of degeneration of your knee cartilage.

2.  Pain-alleviation strategies

Osteoarthritis can greatly affect your mobility. It slows you down and forces you to take extra care in your movements. A misstep can send a bolt of searing pain in your knees. So here’s a short list of things to be careful about to avoid that:

• Avoid squatting;
• Avoid standing for long periods of time;
• As much as possible, use the elevator, not the stairs;
• While walking, take care not to make sudden twists or turns, or sudden change in direction which can stretch your knee ligaments;
• Watch out for abrupt changes on surface elevation. An unexpected step on a low-level surface can give your knees a jolt;
• Avoid carrying heavy loads.

3.  Be active

Ironically, one of the best ways of coping with osteoarthritis is to keep active to prevent joint and ligament stiffening. However, you must avoid high-impact exercises and use a pair of sneakers with soft soles to cushion your weight.

Knee and leg-strengthening exercises like hiking, stationary biking, and water sports are good activities in coping with osteoarthritis. For a more comprehensive list of activities visit the Arthritis Foundation site.

4.  Use hot or cold compress:

Hot or cold compress is a good way to relieve sore on inflamed knees. Hot compress increases blood flow while cold compress reduces inflammation of the joints.

When to use either is your call. I find cold compress easier to prepare and bring along when I am doing outdoor sports like tennis.

5.  Use canes, braces, supports:

Walking canes are cheap and convenient to take some of the weight off your knees. But prolonged use can alter the way you walk. If you don’t want to develop a limp, keep away from them.

Splints, braces, and supports won’t affect your gait but you have to consult your doctor so you can get the right one. I am using a knee brace – after consulting with my doctor. It works fine.

6.  Lose weight:

This is a no-brainer. Excess weight is a lot to carry for old knees which have seen better days.  However, obesity as a cause of knees pain may not hold true in all cases. For example, I have an ideal BMI (body mass index), yet both my knees have osteoarthritis. But it does pay to lose weight to avoid other obesity health-related issues.

7.  Eat well:

Eating well means having the right amount of fruits, vegetables, and whole grains in your diet. It must also have low-fat or fat-free dairy, lean meat, poultry, beans, eggs, nuts, and fish. Omega 3 fatty acids from fish may relieve pain.

Minimize or keep from food full of saturated fats and trans fats like butter, whole milk, baked goods. Also, minimize your consumption of sugar and salt.,

8.  Use pain relievers::

If all of the above fails, use drugs – as a last resort.

It should be the last resort to avoid dependency or, worse, develop other health issues from prolonged use.

Over-the-the counter drugs like acetaminophen (Tylenol),  ibuprofen (Advil), or naproxen (Aleve),etc., may provide short and temporary relief from pain but should not be taken for long periods of time. In fact, they should not be taken for more than 10 days without running the risk of developing complications stomach irritation, bleeding, and possible liver problems.

When I started having knee pains, I consulted our company doctor. As if on cue, she said that my cartilage is starting to wear out. “But can’t my body rejuvenate them,” I asked. Her answer was as curt and direct as a slap on the face. “At your age, that’s as impossible as growing another tooth,” she said.

If you spend a little time on FB each evening, you can’t fail to notice a lot of ads to cope with knee pains – from simple to hi-tech braces, to ointments, tablets, or liquids that promise to get rid of your osteoarthritis. Don’t fall for any of them unless you want to throw good money away. Consult your doctor to be on the safe side.

Image: dreamstime.com

~oOo~

The post Are You Suffering from Knee Pain Then This is For You first appeared on Age With Charm.

Do you know that 92% of all seniors have, at least, one chronic health issue while 77% have two?

If you are skeptical about this, stand beside or behind an elderly in drugstore counter and observe the wads of prescription pads he wants to be filled.

I once stood beside a guy behind such a guy who was well into his 70s. And he had prescription pads thick enough to fill a folder. When I asked what were those for, he calmly said, “You name it, I have it.”

Yes, by age 60 and beyond, people’s hair gets thin and gray, the midsection has gone sideways, and their diet includes lots of pills – from blood-thinning aspirin to Zytiga, for cancer.

It’s quite ironic that at a time when you are supposed to enjoy life, do all the things you never had time to do before, i.e., travel, re-invent yourself, engage in a hobby, etc., you are also beset with aging-related health issues that need a full day to discuss with your doctor.

For example, here are the most common of them…

Most Common Health Issues of the Elderly

On a scale of 1 to 10, I may be at 8, health-wise. That’s because I am taking Norten, and both my knees have osteoarthritis. But for a guy at 71, that’s relatively healthy. If your situation is similar to mine, don’t blow your trumpet too soon. Someday you can come face to face with one or a couple of these:

1.  Arthritis:

In simplest terms, arthritis is “painful inflammation and stiffness of the joints.” However, arthritis is anything but simple. An episode can be moderate to painful and can last for weeks or months.

There are more than 100 types of arthritis, but the most common are osteoarthritis,  rheumatoid arthritis, psoriatic arthritis, fibromyalgia, and gout.

On a day-to-day encounter, when people say they have arthritis, in most cases, what they mean is gout.

Says Marie Bernard, MD, deputy director of the National Institute on Aging in Bethesda, Maryland,  “Arthritis is probably the number one condition that people aged 65 or older contend with.” 

2.  Heart Disease:

Heart disease is a collective term to describe a range of conditions that affect the heart, These conditions include blood vessel disease (coronary artery disease), heart rhythm problems (arrhythmias), and congenital heart defects.

It is often used interchangeably with “cardiovascular disease,” which refers to conditions that involve narrowed or blocked blood vessels that can lead to a heart attack, angina (chest pains), or stroke.

The most common among the elderly are heart failure, coronary artery disease, and atrial fibrillation.  And it is serious because it kills, and kills silently. In 2014, almost half a million people aged 65 and above died of heart disease, according to the CDC (Centers for Disease Control and Prevention).

3.  Cancer:

Cancer is a collective term given to a group of related diseases characterized by an uncontrolled division of some of the body’s cells and spreading into surrounding tissues.

There are more than a hundred types of cancers but the most common among elderly people are breast, prostate, lung and bowel cancers.

The greatest risk factor of cancer is age. In fact, 60% of new cancer cases in the U.S. are among people aged 65 and above. The silver lining, if there is such where cancer is concerned, is that the disease is treatable if detected early.

4.  Respiratory Disease:

Respirator disease is a disease that affects the lungs and other parts of the respiratory system, i.e., respiratory tract, trachea, bronchi, bronchioles, alveoli, pleura, and pleural cavity, etc., causing health issues like asthma,   COPD (chronic obstructive pulmonary disease), fibrosis, pneumonia, and lung cancer.

The most common among the elderly are respiratory tract infection, tuberculosis, COPD (chronic obstructive pulmonary disease) and bronchial asthma)

In2014, 124,693 people aged 65 and above, died of respiratory diseases – making it the third most common cause of deaths among the elderly.

5.  Alzheimer’s Disease:

Alzheimer’s disease is an irreversible, progressive brain disorder that slowly destroys memory and thinking skills and, eventually, the ability to carry out the simplest tasks. In most cases, the first symptoms appear in the mid-60s.

One in three cases of Alzheimer’s disease is preventable, and the risk factors are lack of exercise, smoking, depression and lack of education.

6.  Osteoporosis:

Osteoporosis (porous bone) is a disease that reduces bone density making it porous and fragile.

This is a serious health issue among the elderly because of the risk of bone breakage due to falls. Between 2006 and 2016, falls were the leading cause of traumatic brain injury-related deaths among people aged 65 and above.

And what is alarming is that records from the National  Osteoporosis Foundation, show that 54 million Americans over the age of 50 have osteoporosis.

7.  Diabetes:

Diabetes is a disease that occurs when your blood glucose (blood sugar), is too high.

There are several types of diabetes but most common are Type1 and Type 2. Of the two, the latter is more common.

Type 2 diabetes develops when your body does not make enough insulin or does not make efficient use of it. This type of diabetes can occur at any age but is more common among middle-aged and older people.

Aside from age, the risk factors for Type 2 diabetes are family history, obesity, and lack of physical activity. Other factors also come into play in the development of Type 2 diabetes like high blood pressure and gestational diabetes among women.

Diabetes is an incurable wasting disease. If not properly managed, it can damage a host of body parts like the heart, eyes, kidneys, nerves, and teeth. It can make your feet rot and eat your nerves.

The horrifying part is that roughly 25% of people aged 65 and above have diabetes.

8.  Influenza and Pneumonia:

These respiratory diseases are worth occupying a slot of their own because elderly people are particularly susceptible to them, and they are contagious and deadly.

Influenza, or flu, is common among seniors with chronic diseases. Their symptoms are easy to spot and are easily curable. But if not properly managed, it can lead to long hospital stays and possible more serious complications like pneumonia.

Pneumonia, on the other hand,  is an infection of the tiny air sacs (alveoli) of the lungs making it difficult to breathe. Aside from that it also affects the efficiency of the lungs to provide oxygen to the blood.

In most cases, the flu is seasonal but there is no significant determining factor for pneumonia except that age is one of the risk factors.

9.  Substance abuse:

Substance abuse is a pattern of harmful use of any substance like alcohol and drugs (legal or illegal), to alter the mood and the problem is growing, and this problem is growing.

It is particularly harmful to the elderly because they are more susceptible to the deteriorating effects of these substances; they have a decreased ability to metabolize drugs or alcohol. Other than addiction, this health issue can lead to frailty, cognitive impairment and other potential adverse effects between the misused substance and the brain.

These days, due to advances in science and medicine, people live longer. And the proliferation of the Internet has provided countless opportunities to make life easier, convenient, enjoyable and memorable.  With our without these health issues, people have more options on how to live their lives.

Provided you do your share by keeping a regular visit to your doctor.

Image: https://goo.gl/AfmQ6L

~oOo~

The post What Are the Most Common Health Issues of the Elderly first appeared on Age With Charm.

In 2012,  there were 55,000 food supplement products in the U.S. market. And, then and now, the biggest users are the elderly. In fact, a survey done by Harris Poll shows that 82% of people aged 55 to 64 regularly take vitamins and minerals. The number increases as they get older.

But what are food supplements Do you need them Are they effective and safe Are they worth the expense?

These are very pertinent questions you should look into, especially when you are taking one or two of them. Maybe you have some peripheral about them, but not enough to know how they work or if you need them at all. Or perhaps you believe that they make you feel good, healthy and free of the aches and pains that have been nagging you all along. But do they, really?

Or course, there are skeptics, the non-believers. Those who think thay are just an additional expense.

Regardless of what side you belong to, read on. This article intends to make you get the most of your food supplements – users or would-be users.

What are Food Supplements

Food supplements are vitamins and minerals taken to supplement your diet.  Their main purpose is to compensate for any nutritional deficiency you may have.

They come in different forms and colors such as pills, capsules, powder, gels, extracts or liquids. They might contain vitamins, minerals, fiber, amino acid,  herbs or other plants, or enzymes.

Some manufacturers market their products as antioxidants or herbals. No matter what name, shape or form they come, they belong to the parent category of food supplements.

All food supplements carry a disclaimer about their products having no curative properties. But unscrupulous merchants peddle them with a promise of curing a host of illnesses from warts, arthritis, diabetes to heart problems. Some promise a wrinkle-free and youthful skin and sparkling eyes. They even use testimonials and endorsements to boost sales.

Are food supplements safe

Food supplements are not monitored by the FDA (Food and Drug Administration) and manufacturers are not required to share information on the safety and efficacy of their products.

Therefore, never use them unless recommended and supervised by your doctor or nutritionist. Buy from reputable companies, not those from unknown origins, or order them through Facebook. They are expensive, could be harmful, or not effective at all.

Remember that they are used to supplement your diet to prevent illnesses due to nutritional deficiency. They cannot and will not cure existing illnesses.

Contrary to popular belief, they also do not greatly improve health. They may even increase the risk of diseases to sensitive people.

Food supplements may not be totally safe under these conditions:

• If you are taking some medications. They may interact with the medicines, causing absorption problems resulting in the worsening of your health condition;

• Nutrients in single or multiple supplements taken in a day may interact with each other in a negative way. To avoid this, take different supplements at different times of the day.

Do you need food supplements

Experts all agree that no supplement is better than a good diet, regular exercise, plenty of sleep and a healthy lifestyle.

But these may not be available to all seniors. Age may reduce appetite, loneliness and depression can disrupt sleeping habits and decreased metabolism may prevent the body from absorbing all the nutrients from the food you eat.

Under these conditions, food supplements may be recommended to make up for any nutritional shortfall – but only after a thorough evaluation.

The following are best suited for people 50 and above:

• Vitamin B12: necessary in the production of red blood cells, increase DNA and healthy nerve functions.

• Folate/Folic Acid (vitaminB9): this aids in the formation of red and white blood cells in the bone marrow, converts carbohydrates into energy and the production of DNA (deoxyribonucleic acid), which is good for brain health, and RNA (ribonucleic acid), which is good for catalyzing amino acids into protein chains.

• Calcium: a mineral that plays important roles in the body, specifically in building and maintaining strong bones. Consuming enough calcium is a deterrent against bone embrittlement or osteoporosis.

• Vitamin D: helps the body absorb calcium more efficiently. It is also good for chronic diseases like cancer, type 1 diabetes, rheumatism, multiple sclerosis, and autoimmune diseases.

• Potassium:  helps keep the bones strong, promotes proper functioning of body cells, reduces high blood pressure and minimizes the risk of kidney stones.

• Magnesium: necessary to keep the immune system healthy, helps in promoting bone and heart health.

• Fibers: from fruits, vegetables, and cereals, they promote healthy digestion and reduces the risk of high blood pressure, high cholesterol and heart diseases.

• Omega 3 fats: are unsaturated fats from fish with multiple health benefits. They can reduce arthritic pains, and slow down the progress of macular degeneration – a common eye disease among the elderly.

Are food supplements worth it

Pfizer, BASF and Abbot Laboratories, among others, are giant pharmaceutical companies. Yet, they are also into food supplements.

Why Because it is a huge market.

In 2018, the U.S. market generated $ 124.8 billion in revenues – a growth rate of 6.4% CAGR (compound annual growth rate).

Was it worth every penny spent by consumers Not by any measure.

According to Donald B. McCormick, Ph. D., Professor Emeritus of biochemistry at Emory University, that is “a lot of money wasted.” 

Why?

A study done for the American Osteopathic Association involving  2,001 adults using food supplements shows that only 23% of people aged 55 to 64, and 24% of the 65 and above have test results showing they have nutritional deficiencies.

Conclusion Roughly 76% of those surveyed are throwing good money away.

The effects of aging are irreversible. No food supplement can ever make you look or feel like a spring chicken anymore. But it can make an old rooster or hen, like you, enjoy life to fullest – as I do.

When my stamina dropped so low I couldn’t even finish a tennis doubles game, I consulted my doctor who prescribed multivitamins. That was many years ago. Now, at 71, I still play tennis and an avid solo traveler.

I am not saying that what worked for me may also work for you. But it’s worth a try, isn’t it?

Please share to educate other seniors about food supplements.

~oOo~

The post How to Get the Most Out of Food Supplements first appeared on Age With Charm.

Too much or too little of anything is a dangerous thing…

Think about this: one in three elderly Americans admitted to hospitals each year do not have access to proper nutrition.

The number is both alarming and embarrassing because it is happening in a country of abundance, not scarcity. If there is anything the U.S. is never short of, it is food.

Americans are so obsessed with food that it is almost the default subject in any gathering. They make gastronomic spectacles of any social event. Even office anniversaries are not complete without a serving of pizza or a frosty cake.

As a consequence, only 3% of Americans have a healthy lifestyle, according to new research published in the journal, Mayo Clinic Proceedings. In other words, the U.S. is far from being among the healthiest nations in the world.

The proverbial saying, “You are what you eat,” is taking its toll on the food-obsessed American public.

Miriam Shor said, “Eating good food is, to me, one of life’s greatest joys, and I will never punish myself for it.“

Yes, good food may be life’s greatest joys – depending on what kind of foods.

So let’s dig in on the basics of what constitutes “good food.”

What is proper nutrition

Proper nutrition is eating sufficient quantities of “good foods,” – those that support and maintain good health, wellness, and the energy to function normally.

Good foods must have the full range of nutrients like proteins, carbohydrates, fat, water, vitamins, and minerals.

More than just satisfying the cravings of the taste buds, good food must, above all, saisfy the nutritional needs of the body.

What proper nutrition is like

Proper nutrition is a must for everybody, regardless of age. Before, proper nutrition was focused on the younger population until the effects of malnutrition started showing on the elderly.

Now, the “Net” is full of tons of studies and articles about elderly nutrition, often making it difficult for seniors to make educated choices.

To help you out, here a few tips to guide you to proper nutrition:

1.  More nutrients, fewer calories

The body’s metabolism slows down in the 60s. This means your body cannort absorb all the vitamins and minerals from the food you eat.

To make up for this shortfall, you must increase your intake of necessary nutrients,  and cut down on your your calorie intake to avoid weight gain.

2.  Manage your weight

Being overweight is a sign of improper nutrition – regardless of age. In old age, it can be a serious health risk especially if you have a sedentary life style. Obesity is a risk factor for  diabetes, high blood pressure, stroke, loss of mental acuity, and some forms of cancer.

Manage your weight by trying to hit an ideal BMI (Body Mass Index). This is, however, not a foolproof measure of your overall health. To be sure, consult your doctor for propr guidance.

3.  Never skip a meal

Never skip a meal even if you don’t have the appetite. Doing so will make you gorge on on high-calorie, nutrient-poor foods when your stomach craves for food.

Skipping meals will also make your blood sugar level swing from low to high if you are a diabetic.

Finally, frequent skipping of meals can suppress appetite which can lead to malnutrition.

To avoid this problem, set your day right by having a hearty breakfast – the most imporant meal of the day. If it helps your appetite to have snacks in between meals, then do so.

4.  Always stay hydrated

Dehydration is one of the most common fluids and electrolytic problem among the elderly. This is because age causes changes in total body water, and thirst perception.

There are no set guidelines how much water to drink daily since fluid requirements are dependent on a lot of things, i.e., body size, weather, physical activity, etc. To be safe, drink water regularly throughout the day, say a glass per hour.

Prolonged or habitual dehydration can lead to serious medical conditions.

5.  Don’t eat anything because your slim

It is a common compulsion for slim and prim seniors to eat anything. If you are one of them, do a double-take. Eating nutritious food is for everybody – young, old, slim and, even more so, and by defaulut, overweight people.

Even if your slim, you will still miss out the necessary nutrients for healthy living if you are not discriminating on what you eat.

6.  Minimise food recycling

When preparing food, it is unavoidable for live-alone seniors to cook more than what is required for one meal. The extra goes to the ref for the next. This saves time and effort and a bit of gas or electric bills.

But this may be counter-productive, nutrition-wise, if the left-overs are left too long in the ref to spoil or reheated so many times over to lose some of its necessary nutrients.

If you must (we all do), don’t let them stay for more than four days in the ref. And when you reheat them, use the microwave. Among the methods of cooking food, the microwave does the least damage to food nutrients. But don’t sizzle them. Just make them warm enough for pleasant eating

Proper nutrition is for everyone, regardless of age or sex. It is crucial for the elderly with chronic illnesses under other circumstances that may deny them of the necessary nutrients for a healthy and enjoyable living.

~oOo~

The post What You Need to Know About Proper Nutrition first appeared on Age With Charm.

When was the last time you had the flu And what were you thinking while lying in bed, running a fever and so tired to get up?

In between sneezing and wheezing, I bet you were thinking how you wish you had a flu shot.

Too late for remorse. You were too sure of yourself, like most of us; that you won’t get it – when you least expected it.

The flu virus is disrespectful. It knows no sex, race, or age. It infects indiscriminately, like an amok on a killing spree. And if you are an elderly person, you stand a good chance of becoming a victim.

Why?

Because getting the flu makes you vulnerable to more serious complications.

But before dwelling on something that you should avoid as much as you can, you must know what you are up against and why you must protect yourself against it.

What is Flu

“Flu,or influenza, is a highly contagious viral disease that mainly affects the respiratory system.

Though usually seasonal, it hundreds of thousands of people, worldwide, during outbreaks. In recent years, between 12,000 to 56,000, annually, have died from in the U.S.

One of the earliest reports of the disease dates back to the time of Hippocrates (circa 410 B.C.) who described an influenza-like illness that ravaged northern Greece.

The word flu is an abbraviated term from words “influenza di freddo” or “cold influence” to describe the epidemic which occurred in Florence, Italy, in 1357.

Medicine and science poured much interest and resources into the disease due to its virulence and its rate of spreading.

Finally, in 1931, researchers concluded that the flu virus came from pigs, and in 1933, they isolated the virus from people.

There are four types of flu viruses: Type A and B, which is responsible for the seasonal outbreaks in people, Type C, which is relatively rare, and Type D, which primarily infects cattle.

The swine flu virus made its U.S. debut in April 2009 and never left. It is called the 2009H1N1

To date, the viruses seem to be pretty much under control – until they mutate into something different, requiring a different treatment approach.

Which gives you even more reason to have an annual flu shot.

Flu Symptoms

At the outset, flu symptoms mimic that of the common cold because they share the same symptoms. But while the common cold develops slowly, flu tends to come suddenly. The common cold may drag you down a bit, but the flu makes it agonizing to get out of bed.

To help you cope with the flu more effectively, watch out for these symptoms:

• Fever over 100.4 F (38 C)
• Aching muscles
• Chills and sweats
• Headache
• Dry, persistent cough
• Fatigue and weakness
• Nasal congestion
• Sore throat

Why is a flu shot important

Since four or five years ago, I’ve been having an annual flu vaccination – doctor’s orders. And I can’t say “No” to her because she’s my daughter. LOL!

Being afraid of needles (we all are), I was hesitant at first. But after weighing the Pros and Cons, I relented.

Here’s why…

1. Flu is a serious health risk

Records from the CDC (Centers for Diseasse Control and Prevention) show that 70 to 85% of flu-related deaths and 54 to 70% of flu-related hospitalization involve people 65 years old and above.

Your odds of becoming a part of statistics is greatly reduced by having a flu shot.

Age weakens the immune system. A simple case of flu can quickly develop into a severe illness. It may even result in an untimely death.

3. A flu shot minimizes its severity

A lot of people are ske;tical about vaccinations of all types. They say they don’t work of produce side-effects. While this may be true for some people, it certainly is no across the board. Though they may not be as potent as expected, getting a shot will still prevent the disease from becoming as virulent.

People 65 and older are at high risk of serious flu complications and account for the majority of flu hospitalizations and deaths each year according to the CDC.

On the other side of the scale, the chances of hospitalization for vaccinated seniors vaccinated seniors is reduced by 50%.

4.  As protection against serious complications

Flu can result in a more severe form of pneumonia. In fact, people aged 65 and above, smoke and with diabetes should get a pneumococcal vaccination on top of the flu shot to prevent this from happening. This is a one-shot deal and should only be done per doctor’s orders.

Other than pneumonia, flu can cause the development of these complications:

• Sinus and ear infections
• Pneumonia
• Inflammation of the heart, brain, or muscle tissues
• It can result in multiple organ failure
• Or infect the respiratory tract
• Flu can worsen chronic medical condition like asthma or heart disease worse

5. It is free 

If the above reasons won’t convince you to have a flu shot, this should – it is free.

The flu shot is free to all children and those at grave risk like elderly people like you. All you have to do is to go to the nearest government health centers to inquire how to avail of it.

If you have medical insurance and want to avoid the hassle of going to a government health center, the Affordable Care Act requires insurers to cover the cost of flu shots of members for free.

Note: Some insurers, however, only cover vaccines given by doctors or at certain locations.

However, as necessaary it might be, flu shot is not advisable for:

• People who had a previous life-threatening reaction to the vaccine.
• Those who experienced severe oculo-respiratory syndrome (red eyes, cough or and/or severe throat hoarseness) after having the vaccine
• People getting a checkpoint inhibitor (a form of cancer immunotherapy currently under development)
• Those who developed GBS (Guillain-Barré Syndrome) within 8 weeks of getting a flu shot without any other identifiable cause. The GBS can result in weakness and paralysis of the body’s muscles.

Like you, I have had several bouts of the flu before – when I was younger and my immune system was at its peak. Like you, I rode it out after a good massage and a couple of paracetamols.

But those were the days. Now I can’t afford to ruin my health and well-being for something not any more painful than a mosquito bite.

And neither can you.

~oOo~

The post What is a Flu Shot and How Important Is It first appeared on Age With Charm.

The life expectancy of Americans in 2018 was 76 years old for men and 81 for women. Compared to those in 1990 which was 47 and 49, respectively, this is a great longevity improvement.

Many factors came into play to make this happen. For one, advances in medicine have made people healthier. Then their socioeconomic improved and they started embracing healthy lifestyles i.e. regular exercise, reduced consumption of alcohol and tobacco, and healthy eating or proper nutrition.

What is proper nutrition

Proper nutrition is eating the right kinds of foods for better health, well-being and enough energy to keep you going.

Healthy eating consists of foods that contain necessary protein, carbohydrates, fats, water, vitamins, and minerals your body needs.

It is very crucial among seniors because malnutrition can lead to weight loss, among other things. It can impair the immune system, thus increasing the risks of a host of medical issues that can affect your quality of life.

In 2005, only 1% of healthy and live-alone American seniors are malnourished. Though no current figures are available, it is expected to be higher as more baby boomers have retired since then.

The figures may not be alarming, but it raises the question, “Why would people in the midst of abundance be malnourished#8221;

Here’s why…

Issues that affect nutrition and how to cope with them

Several factors can cause poor nutrition among seniors, but these are the most common:

1.  Loss of appetite

Loss of appetite is not a normal consequence of aging and it is not necessarily a sign of a medical issue.

It could be a lack of energy to cook or due to a change in taste buds, or sense of smell. Loneliness or depression can also cause a loss of appetite.

Whatever the reason is, it should not be taken lightly because it can result in a drastic loss of weight and other serious medical issues.

You can cope with the loss of appetite by…

• Setting a regular eating schedule. The body has a biological clock that dictates most of our routines, i.e., time to sleep, discharge waste, hunger, thirst, etc. Setting a regular eating schedule is like programming the body to yearn for food.

• Increasing nutrient density, not the volume of food you eat. This assures enough nutrients are taken in even if the volume of food intake is sparse.

• Eating with a friend or groups of friends to have a better eating experience and better nutrition. Dine out occasionally to be in the midst of people (this is my favorite way of whetting up my appetite).

• Take appetizers like banana, mango, or salad with your meals.

2.  Budget constraints

Based on the 2017 official poverty measure (income of $11,756/yr), 9.2% of adults 65 and older, or 4.7 million, live in poverty. For them, buying quality and nutritious foods is a real problem.

But that doesn’t mean they can’t. It just takes a little patient digging.

For example, Clark.com has a list of discount restaurants for seniors. And for groceries, SeniorList contains a list of grocery stores where you can buy necessary stuff at bargain prices.

3.  Oral health issues

Age brings along oral health problems like a diminished sense of taste, teeth loss, gum disease, root decay, and thrush (a mouth infection caused by the Candida fungus) which can affect your daily food intake.

It is very important then to stick to a daily oral hygiene routine like:

• Brushing your teeth twice a day using fluoride-based toothpaste;
• Flossing your teeth at least once a day;
• Rinse your mouth with an antiseptic once or twice a day.

On top of the above, visit your dentist regularly for teeth cleaning and oral exam.

4.  Health conditions

There some medical issues like stomach flu, migraine, or cold sores that can temporarily affect proper nutrition.

But chronic diseases like diabetes, arthritis, heart failure, cancer, obesity, etc., may affect your nutritional intake over the long haul.

It is very important, therefore, to have your doctor or nutritionist design a diet plan which can satisfy your nutritional requirements and, at the same time, keep your medical condition in check.

5.  Medications

Aging, woefully, brings along a lot of medical issues requiring the ingestion of several drugs that may cause malnutrition in several ways. For example, drug interaction may cause:

• suppression of hunger
• interference in the absorption of nutrients like fats, proteins, and vitamins;
• an alteration of the senses of taste and smell;
• Swallowing problems.

To avoid drug-induced malnutrition, do these:

• ask your health care provider the effects of all the medications you are taking, prescription or over-the-counter;
• consult with your doctor for any side-effect you are experiencing with a particular drug;
• take your drugs on their suggested schedules, i.e., before or after meals;
• unless clearly specified, take medications with a full glass of water to prevent stomach irritation and improve absorption;
• don’t mix or stir medication into food or drink unless indicated. Some foods may break them down, decreasing their efficacy.

6.  Personal circumstances

Living alone or having reduced social contact is a risk factor for malnutrition. In fact, an NCBI (National Center for Biotechnology Information) report shows that loneliness is a predictor of anorexia nervosa.

There is no easy way to cope with this other than determination and the will to live.

I am a live-along senior and I hate eating alone. It sucks. But I am not malnourished. In fact, my BMI is perfect, and I am trying to get rid of unwanted belly fat.

How I get over this loneliness/nutrient thing is to constantly remind myself that malnutrition is a painful (and dishonorable) way of dying – especially since my ref is full of foodstuff.

But I am not talking about myself. Malnutrition is an ugly specter hovering over 1 in 2 seniors and the diseases it causes cost a whopping $ 15.5 billion annually.

Don’t fall for it.

Please share to help other seniors keep up.

Image: The Conversation

~oOo~

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The post How to Cope with Issues that Affect Nutrition first appeared on Age With Charm.

When people talk about health and fitness, they either take them as the same, or not. In either case, they are both right – and wrong.

Health and fitness are closely related with each other but are not the same.

Here’s why…

What is Health

Before:

The World Health Organization (WHO) defined health as a “state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity. It includes aging well, longevity, quality of life, freedom from pain, etc.”

Now:

That was in the 1940’s. Things have evolved since then. Now, Stedman’s Medical Dictionary defines health as the “capacity to function and cope with life at an optimal level, whether physically, psychologically and socially.” 

The current definition includes these factors to determine your state of health, i.e., heredity, gender, education, job and income.

What is Fitness

Before:

At the same time WHO defined health, it also defined fitness as “a set of attributes that people achieve that relates to the ability to perform physical activity.”

To be considered fit, you must satisfy several factors such as endurance, stamina, strength, flexibility, balance, etc.

Now:

The American College of Sports Medicine defines fitness, or “physical fitness” – to be more precise – is the capacity and capability of the body to perform, based on factors such as cardiovascular condition, muscular strength, stamina and body composition.

And these factors must all be present for you to be considered fit.

The illustration below will give you a better understand of the relationship between health and fitness.

Fitness and Health Relationship

With their relationship safely tucked under your belt, you may ask…

Can one be healthy, yet not fit and vice-versa?

Based on the updated definitions of health and fitness, it is possible that one can be healthy, but not fit, and fit but not healthy?

Let me explain…

You are healthy if your metabolic indicators like blood pressure, cholesterol levels (HDL and LDL), blood sugar, etc., are normal or within tolerable limits.

But you are not fit if you don’t exercise regularly. You are not fit if you have physical limitations and disabilities that stop you from undertaking fitness endeavors.

On the flip side, you can be fit but not healthy if you have serious family, social and financial problems that affect your capacity to perform or function normally.

No amount of exercise can make you healthy if you don’t eat well, take drugs or having an unhealthy lifestyle.

Health and Fitness in Seniors

Due to healthy lifestyles and advances in medicine and personal care, people these days live a longer than a decade or generation ago. For example, 1 in 8 Americans are older than 65 years and can expect to live 18 more years.

The downside is that increased longevity increases the incidence of chronic conditions that can result to functional disability. It can result to a decline in health, reduced mobility, depression, isolation and loneliness.

Other than these age-related issues, the health and fitness of seniors are also affected by other factors like demographic, social and environmental, or their amount of physical activity and nutrition.

Lucky for you and me (and other seniors), there is a plethora of programs and interventions to copy with these health and fitness issues among seniors. And seniors these days are making use of them. In fact, “health issues” are one of the most searched subject by seniors online

Most searches are about physical activity and diet programs, proving how conscious they are of their health and fitness.

And for good reason…

–  Physical activities:

Physical activity is important for people of all ages. For the elderly, it is crucial

Exercise slows down age-relate muscle mass deteriorating, thus reducing the risk of injuries to falls. It is essential for balance, strength, and mobility. And it is a good mood-enhancer.

Aside from its physical benefits, exercise also slows down cognitive function decline resulting to better memory and reasoning. It promotes faster healing of injuries, prevents diseases and other chronic conditions, improve quality of life and expectancy.

To be effective, your exercise program must cover the following:

• heart health
• Strength
• Balance
• Flexibility

–  Diet:

Exercise, alone, won’t help you achieve your health and fitness goals without a proper diet.

However, most people cringe at the mere mention of the word “diet.” They take dieting as fasting or abstinence. That isn’t so.

Dieting is simply eating the right kinds of foods at the right time, and quantity. Dietitians call it healthy eating. And for seniors, healthy eating means:

• Lots of fruits and vegetables, either fresh, frozen or canned. Load your diet with dark green vegetables like broccoli, and orange vegetables like carrots and sweet potatoes;
• Proteins from fish, beans and fish;
• At least three ounces of whole-grain cereals, breads, crackers, rice or pasta per day;
• Three servings of low-fat or fat-free dairy products fortified with vitamin D like like milk, yogurt or cheese. These are good for bone health;
• Using healthy, i.e., polyunsaturated or monounsaturated fats.

Health and fitness is prescribed for people of all ages. It is crucial among seniors to offset the effects of aging such as changes in metabolism, mobility problems, loss of appetite, deterioration of the immune system, unwanted fats, chronic diseases, sleep problems and many others.

While these may be unavoidable but,  but their debilitating effects can be minimized by maintaining a healthy lifestyle, proper nutrition and regular exercise.

In old age, one should be as concerned in adding life to your years and adding years to your life.

Sharing is one of the nobler things in life. So please share with other seniors

~oOo~

The post Everything You Need to Know About Health and Fitness first appeared on Age With Charm.

I have a secret…I don’t have sleeping problems.

In fact, I sleep like a babe each night.

And if you read till the end, you will also know how to do it.

Why must you have enough sleep

Sleep is important to everyone, regardless of age. But when you reach 60 and beyond, it is crucial that you get enough of it each night. Never mind the common belief that old people need a lesser amount of sleep. That smacks of urban legend.

But how many hours is considered “enough#8221; Sleep experts cannot agree on a specific figure but suggest an average of 7.5 hours of sleep each night.

I average 6 hours of sleep but take an hour of daytime sleep each day. Missing a few hours will make me sluggish, lethargic and dizzy.

Sleep deprivation is not to be taken lightly. It cannot be shrugged off as part of aging because it can affect your health and well-being. Among others, it can cause:

• loss of strength and endurance
• Balance problems resulting in falls
• Lapses in memory lapses
• Increased wearing of vital organs
• More sensitivity to pain
• Increased risk of diabetes
• Immune system problems

While the importance of good sleep cannot be over-emphasized, the question is “How#8221;

According to the NIH (National Institutes of Health), 13% of men, aged 65 and above, and 35% of women find it hard to sleep at all.

Reasons cited are frequent trips to the bathroom, aches, and pains, anxiety, or past traumatic experiences.

But it can be done. If you belong to this group, it is still possible to have good quality each night.

How to sleep well each night

The following steps may take time to set in. It requires practice until it becomes a habit. If you don’t nail it the first time, don’t lose heart. Just keep on doing it. In time, they become second nature to you.

1.  Have a specific schedule:

I make it a point to be in bed by 10 p.m. You can choose your own time. But whatever it is, stick to it.

This will program your biological clock to send a signal to your brain to produce more melatonin, the sleep-regulating hormones. Once it becomes an evening habit, your brain takes over.

2.  Make your bedroom conducive for sleep:

Make sure your bedroom is conducive for pleasant and restful sleeping. A place for the body to recover after a hectic day. That said, a work-table or a TV set has no place in a bedroom.

Make sure your bed is comfortable to sleep in, i.e., the mattress is soft, and the bed sheets are clean.

Have as many pillows as you prefer (I have three and three other smaller cushions), and the pillowcases should not smell muggy.

Before turning in, turn off the major lights, except for a small lamp beside your bed or somewhere near your bathroom door. A pitch-black bedroom is risky for toilet-runs in the middle of the night.

3.  Tire your eyes:

Nothing puts you to sleep faster than lunch break rush than a couple of tired eyes.

You can do this by reading the Bible or watch Old Western on your iPad –  the smaller the screen and the older the movie, the better.

This is my first secret in sleeping like a babe. I watch YouTube movies from my laptop beside my bed until my eyes are about to pop out from their sockets.

Reading just don’t tire the eyes, it also tires the brain.

4.  Say a mantra:

Repeat a mantra.

A mantra is a sound, word or sentence you repeat over and over again as an aid in concentrating.

Mystical Bee has 8 mantras to help promote better sleep. Take note that mantras are good if you sleep alone. Otherwise, they will have the same effect as snoring on whoever sleeps with you.

How to sleep like a babe

I can’t remember how or when I developed this habit. I guess it just evolved on me. But since observing that it allows me to sleep fast they have become my routine even if I sleep somewhere.

Here they are:

1.  Lie flat on your back:

Lie flat on your back and relax. Empty your mind of all concerns of the day. Relax your entire body, and make your mind as blank as possible.

Say a mantra or do deep breathing exercises.

When you are sufficiently relaxed, and no images are fluttering in your mind, go to step 2;

2. Lie on your right side

Lying on your right side preps you up for the next step.

Stay in this position until your pillow starts to warm under your head, then go to step 3.

Note: It is possible that you would have fallen asleep at this stage if you did step 1 right.

3. Lie on your left side:

Turn, and lie on your left side.

Sleeping on the left side is ancient Ayurvedic’s medicine to modern science. Not only does it promote faster and better sleep, but it also health benefits like:

• Better lymphatic drainage: The body’s lymphatic system is on the left side. This system carries important elements like protein, glucose, metabolites, and others that have to be filtered by the lymph nodes and drained towards the left side of the body.

• Promotes better digestion: Both the stomach and the pancreas (an organ that helps convert the food we eat into fuel for the body’s cells and regulates blood sugar), are on the left side of the body making it easier for these organs to function efficiently.

• Promotes better heart health: Eighty percent of the heart leans towards the left and the aorta leaves the heart by arcing to the left. This makes the heart pump blood easily.

• Promotes better spleen health: Spleen (an organ that filters blood as part of the immune system and helps fight certain kinds of bacteria that cause pneumonia and meningitis), is also on the left side of the body. Sleeping on the left side will help direct body fluids to the spleen by natural gravity.

It is to be expected that you may not get the desired results after a few tries. The body needs to be taught several times before it sinks in. Besides, old fogies take time to learn. But even old dogs can be taught new tricks. And you must. The importance of sleep cannot be over-emphasized.

Sleep is as important as food and water for your over health and well-being. It is crucial for your mental health.

Chronic lack of sleep or sleep deprivation can cause headaches, memory loss, and deprivation. On the more serious side, it can result in cardiovascular disease, Parkinson’s, Multiple Sclerosis, and Alzheimer’s.

Not to mention being called a “cranky old man.”

Please help other seniors by sharing this. Better still, subscribe to Age with Charm and be the first to get updates.

~oOo~

The post Do You Have Sleeping Problems Try These first appeared on Age With Charm.

“Gratitude is the healthiest of all human emotions. The more you express gratitude of what you have, the more likely you will have even more to express gratitude for.”  – Zig Ziglar

If you doubt Zig’s wisdom, then you must be living a wretched and ungrateful life. How else could it be if you have forgotten how nice it feels to you say a sincere “Thank you,” for a good deed done on you Or when complimented for having done something worthwhile for others?

What is Gratitude

Learning Gratitude

The post Simple Acts of Gratitude Can Make You Healthier first appeared on Age With Charm.