hello,
October 2014
Dolly!
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Singer, actress, living legend: The inimitable Dolly Parton continues to live her dreams, on and off the stage
TIPS for a Healthy Retirement
Is sitting all day really as bad for your health as smoking? 5 Best Exercises for Fitness Novices Brain-Boosters!: 3 Tips to Get Smart Exercise Supplement Caution
5 Best Exercise Trends Colin Milner, CEO of the International Council on Active Aging in Vancouver, British Columbia, takes us through these trends Page 3
Steps to Supplement Caution
Miracles don’t come in pill bottles, so don’t believe everything the label claims. Here’s how to exercise caution when using over-the-counter dietary supplements Page 4
4 Tips for a Healthier Retirement
Calling it quits – for good – is a thrilling moment for most, but staying mentally and physically active is key to wellness when taking a permanent vacation Page 6
3 Bright Ideas for Boosting Memory
Living legend Dolly Parton, 68, is still living her very active, successful dream Page 8
Page 2 – Body & More – October 2014
Staving off Alzheimer’s and other brain-related diseases isn’t always possible, but experts say an active, challenged mind is essential to mental health Page 10
Take A Stand, Not a Seat
Current research says living a sedentary lifestyle is as dangerous as smoking, especially for older Americans, which is why experts are urging everyone to get up and go to help prevent serious illness and disease Page 12
Power training
One out of three people over the age of 65 fall every year. Fifty percent of these people will fall again within 12 months. One of the reasons for this is our inability to respond quickly, and with force, due to a lack of power. Between the ages of 35 and 70 the average inactive person will lose close to 75 percent of their power. By reversing much of this loss we become better equipped to respond to potential dangers, such as falls, while perform better in sports and athletics, no matter our age.
Functional fitness
(exercising for daily life) As we get older, many of us lack the fitness levels needed to function as they could, whether walking up stairs or to the store, getting up and down off the ground or having the strength to lift 10 pounds. Ensuring we keep our capabilities as high as possible will help us to age well. With this in mind, a major trend is on providing the services and choices that can help the 50-plus crowd to maintain or improve their abilities to function day to day. Whether increasing strength, cardiovascular capacity, balance, power or flexibility, the goal is to make daily life filled with opportunities.
Green exercise
Growth of “green exercise” and green communities see a rise in hiking, trail walks, meditation gardens, labyrinths, cycling paths, gardening and eco tourism. Research has shown that 5 minutes of exercise in a park, working in garden, or in another green space benefits self esteem and mood. What’s more, boomers are fueling a new era of social responsibility and environmental stewardship, and are active participants in organizational “green teams.”
Mind/body 2.0
5 Best Exercise Trends
for the 50+ Crowd Colin Milner, CEO of the International Council on Active Aging in Vancouver, British Columbia, takes us through these trends
As boomers seeks answers to life questions, stress release, and a desire to manage their emotions and mental health, a greater focus on mind/body exercises and environments will continue to rise. Rather than focusing solely on just burning calories, programs now teach participants how to really “listen to their bodies” and become more aware of how to initiate slower, more deliberate and functional movements with good form. Think meditation and meditation gardens, Tai-Chi and other mind-body offerings.
Walking
It may not make Hollywood’s “Best Ways to Get a Great Body” list, but walking is the No. 1 activity for 50-plus adults. The cost is right, as are the results. Whether walking with a group or with your grandchild, in a customized setting or with poles, utilizing outcome tracking technology or in the latest walking shoes and clothing, walking is not only a crucial means of transportation, walking speed and distance also is a predictor of health and disability. It is No. 1 for a reason: Almost everyone can do it.
Body & More – October 2014 – Page 3
TAKE Miracles don’t come in pill bottles, so don’t believe everything the label claims. Here’s how to exercise caution when using over-the-counter dietary supplements
Page 4 – Body & More – October 2014
Steps to Supplement Caution By Bev Bennett CTW Features
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ou can find an over-the-counter dietary supplement for any health concern you have as a mature adult, from bone strength to sexual vitality. Using non-prescription supplements may seem beneficial, and it’s certainly popular among older adults. More than 85 percent of women and more than 70 percent of men age 50 or older said they took any kind of dietary supplement, including herbals, in a Kaiser Permanente member survey. (Estimates are from the 2011 Kaiser Permanente Northern California Member Health Survey. This is conducted by the KPNC Division of Research and funded by KPNC’s Community Benefit Program.) But self-medicating with dietary supplements can be risky, according to health experts. You could be getting more of a product’s active ingredient than you expect when you read the label. You could also risk your health by taking mega-doses touted to be “even more effective.” In addition, a supplement could interact with prescribed medications you’re taking leading to serious consequences. “It’s unfair to say dietary supplements aren’t worthwhile, but there’s no mechanism for assuring that what’s on the label is in the capsule,” says Rebecca B. Sleeper, PharmD, associate dean of curriculum associate and professor of pharmacy practice, geriatrics, at Texas Tech University Health Services Center in Lubbock. Quality testing of dietary supplements is a full-time job for Tod Cooperman M.D., president of ConsumerLab.com in White Plains, N.Y. Here’s what he and Sleeper would like you to know about taking dietary supplements.
“Let your physician know what you’re doing. Your physician can advise on what may happen as you change dietary supplements.” — Rebecca B. Sleeper, PharmD, Texas Tech University
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The recommended dosage for a dietary supplement may not necessarily be what you should be taking. “It could be developed by marketing people,” says Cooperman. “You need to go in knowing what you need, not just rely on what’s on the bottle,” he says.
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Take a good look health and nutrition studies before starting a dietary supplement, or ask for your physician’s or your pharmacist’s input into the research. You want to know which population benefited from the supplement. “Ask what does this mean for me. Who does the data apply to? “ Sleeper says. “For some patients you don’t want to supplement with calcium; for others you do,” she says.
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Be wary of “super pills.” “If a product says it’s delivering 1,000 percent, that’s not necessarily a benefit,” says Cooperman. Consuming excessive amounts of vitamins and minerals over time could be toxic to your system, especially if you’re also eating fortified foods. Stick with recommended intake levels. You can find more information on vitamins and minerals, and the recommended intake for various age groups, as well as descriptions of other dietary supplements at the government website: http://ods.od.nih.gov/factsheets/list-all/
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The product you’re taking may not contain the dosage that’s on the label. You could actually be getting more than you need, according to Cooperman. Very simple vitamin or mineral products tend to be fine, according to Dr. Cooperman. However, he found that some brands of vitamin D contained 170 to 180 percent of what they claimed.
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Talk to your physician before you take a dietary supplement to find out whether the supplement could adversely interact with a medication you’re taking. For example, you may consider taking vitamin K because you’ve heard it builds bones. But it also aids in blood clotting, and if you’re also taking a medication to slow blood clotting you could reduce its effectiveness.
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Tell your health care provider everything you’re taking. This includes sexual enhancement supplements, says Dr. Cooperman, who recommends being wary of those products. Consult your health care provider if you’re altering your regimen. “Let your physician know what you’re doing. Your physician can advise on what may happen as you change dietary supplements,” says Sleeper.
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Body & More – October 2014 – Page 5
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Tips for a Healthier Retirement
Calling it quits – for good – is a thrilling moment for most, but staying mentally and physically active is key to wellness when taking a permanent vacation
F
or many of us, retirement can’t come fast enough. Yet when it comes, there’s no question that it slows us down from the hustle and bustle of the working world. How that affects our health has been the subject of numerous studies. Research from the University of Michigan’s Retirement Research Center found that around 85 percent of early retirees at age 62 are in good health. After that, the studies conflict. A 10-year U.S. study of more than 5,400 men and women age 50 and older uncovered a greater risk of heart attacks and stroke among those who had retired compared with those who had continued working. On the other hand, a 2010 British study of more than 7,500 men and women found the health of retirees was better than that of working people of similar age. One thing experts do agree upon is the importance of building good habits prior to retirement that will help you stay healthy once retired. We talked to two health and aging experts for their top tips for developing those good habits.
1. Stay Active
Edward Thompson Jr., co-author of “A Man’s Guide to Healthy Aging” (Johns Hopkins University Press, October, 2013), says staying active can help you stay fit, maintain your weight and keeps your mind healthy. “At the workplace, take a 2-minute break, go up a flight of stairs and say ‘Hi’ to somebody and come back down,” Thompson says. “After work, take a walk with a buddy. After retirement, just get out and do something. At end of day, you’ve accumulated about an hour of body movement
Page 6 – Body & More – October 2014
pre- and post-retirement. By staying physically active, we tend to eat less. By staying active, your mind stays more active, too.”
2. Plan and respond to potential changes
As we age, many changes occur that will impact our quality of life, from muscle and strength loss to shifts in mobility, cognition and independence. Addressing these changes ahead of time will go a long way to aging well, says Colin Milner, CEO of the International Council on Active Aging in Vancouver, British Columbia. “Let’s use as an example strength loss,” Milner says. “Between the ages of 35 and 70 the average inactive person will lose close to 50 percent of their strength. The result: 46 percent of the population cannot lift 10 pounds by the age of 80. This has a significant impact on our capabilities and quality of life, yet it is does not have to be so. If we simply do strength exercises two to three times a week we can hold this loss at bay for many years. Recommendation: Seek out a life coach to help you identify potential life changes, and then set out to create a preventive strategy. Investing now will have a major pay off now, and in the future.”
3. Be engaged with life
“Become an active and engaged participant in your community, neighborhood and family, as this is where your social network will come from. And social support is crucial as we age,” Milner says. “In a recent survey, social isolation was shown to have twice the health risk of obesity. It can also lead to depression, or vice a versa, and depression is expected to become the second cause of premature death and disability by 2020, according to the World Health Organization. Recommendation: Make friends and keep friends for as long as possible. It’s good for your health.”
4. Eat more live foods
“I like to explain it like your body is a juicer,” says Wakefield, Mass.based Dr. Peter Martone, who wrote the health chapter for the book “The 6 Secrets to a Happy Retirement” (ATA Press, 2013). “If you put bread in a juicer, it clogs up the juicer. If you put an apple in it, you get juice. You get live food. We get our energy from the sun. When you have a diet that has a good percentage of live foods – like vegetable and fruits – the least amount of ingredients in the food, the better it is for us. Like coconuts are high in fat but they are better for you because it’s natural. But Pringles potato chips, there’s no life in it, so it’s not as good for you because it’s processed. In that aspect, as you get older, really think about getting on a high-quality probiotic, also. This allows you to digest your food.”
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Body & More – October 2014 – Page 7
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‘I’m Still Dreaming T ’
Big!
Living legend Dolly Parton, 68, is still living her very active, successful dream
Page 8 – Body & More – October 2014
wo weeks out of every year, Dolly Parton tunes out the world. She says it’s her time to concentrate on songwriting. “I head up into the mountains to my lake house and let the words flow,” says the legendary singer. This time the words flowed right into “Blue Smoke” – her newest album that she describes as celebrating the colors of her career. “On this CD I think there are all of the colors of my life in all the areas of music that you’ve allowed me to dabble in through the years,” says Parton, who has sold a staggering 100 million records worldwide. “You will hear my old world mountain voice on songs like ‘Banks of The Ohio’ and ‘If I Had Wings,’ my tender side on songs like ‘Miss You – Miss Me’ and ‘Unlikely Angel.’ My country/ bluegrass side of songs, like ‘Home,’ ‘Blue Smoke’ and ‘Don’t Think Twice’ and my funny tongue-in-cheek side on ‘Lover du Jour.’” Parton’s career has spanned nearly five decades, but instead of slowing down and enjoying her successes, she’s gearing up for the start of yet another international tour. Putting a concert together is a long process for Parton and her team. “We start about a year and a half before we hit the road,” she says. “We got to decide if you really want to do the tour, what we want the show to be and then get with the promoters, sell it and see what time of year is good for a tour. Then we work for weeks and weeks getting the show ready. I just think, “Oh God, just let me get on the tour so I can rest.” At 68, touring must be the only time that Parton, in a sense, cuts back. She is a successful musical artist, contributor of songs to major motion pictures such as “Nine to Five,” “Steel Magnolias,” “Straight Talk” and “Joyful Noise.” She has received two Oscar nominations – one for writing the title tune to “Nine to Five” and the other for “Travelin’ Thru” from the film “Transamerica.” She’s achieved 25 certified gold, platinum and multiplatinum awards and has had 25 songs reach No. 1 on the Billboard Country charts, a record for a female artist, has 41 career Top 10 country albums, a record for any artist, and she has 110 career charted singles over the past 40 years. When she’s on the road, Parton makes sure to take care of herself and her crew. “When we travel, we have our own caterer that is with us all the time,” she says. “We have some crew members who have health problems and some who are vegetarians. We have a great chef that provides really good food, in addition to junk food if we want it.” During the tour, she makes it a point to rest her
most important instrument, her voice. “I don’t have anything to do after the show, so I make sure I rest my voice,” says Parton. “I read, write and don’t do interviews during the day. I have to rest my body and voice. We’re all pretty health conscious. We’re all older, worked together for a long time and just know what we need to do.” Parton says that she’s excited about her new album, but then again, she’s excited when any one of her albums comes out. “The songs are my children, and I joke that I hope they support me when I’m old,” she says. “I always think the album I’ve just done is the best one yet. I get a chance to work with the same musicians on my road show and we get excited together knowing we can enjoy them together.” Fans of all ages love Parton’s music, too. “People are always going to have the same thoughts and heartaches and we all have our true feelings, whether it’s our faith in
God or family or love for our children,” she says. “I’ve done things with the little ones and was the aunt on ‘Hannah Montana’ so the younger ones know me now, too.” Reflecting back on her extensive career, Parton says that she’s proud of what she’s accomplished. “I’m so fortunate that I was able to see my dreams come true when I think about so many others who were more talented than I am and who didn’t see their dreams come true,” she says. “It’s like that Kris Kristofferson song, ‘Why Me Lord?’ But I’m still dreaming big.”
“We have some crew members who have health problems and some who are vegetarians. We have a great chef that provides really good food, in addition to junk food if we want it.” Body & More – October 2014 – Page 9
3 Bright Ideas for Boosting Memory
Staving off Alzheimer’s and other brain-related diseases isn’t always possible, but experts say an active, challenged mind is essential to mental health Page 10 – Body & More – October 2014
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hen you forget the name of a movie you recently saw or where you put your glasses, you may conclude you need to sharpen your memory, especially if you’re a mature adult. Look around and you’ll find a wide range of options for brain training, from crossword puzzles to specially designed products to research projects that need volunteers. Companies are spending a lot of money to create cognitive exercise programs, according to Michael Marsiske, Ph.D., associate professor in the
“Learn new things. Take on challenging tasks throughout life.” — Jeffrey Toth, Ph.D.
department of clinical and health psychology at the University of Florida in Gainesville. In addition, health experts are dedicated to finding ways to reduce the risk of cognitive decline. Yet even though there are lots of strategies and theories, scientists aren’t at the point of being able to tell people “you should do this, this and this, “ says Marsiske, who has been a principal investigator on a long-term study of Advanced Cognitive Training for Independent and Vital Elderly (ACTIVE). However, experts can make some suggestions for what you devote your time and energy to doing, based on current research.
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1. Try something new and difficult
Try something challenging and novel, says Jeffrey Toth. Ph.D., associate professor at the University of North Carolina-Wilmington. He recommends sustained cognitive activities that take you out of your comfort zone, such as learning a new language or taking up a musical instrument. In fact, doing something you find difficult may be beneficial. “I actually think my non-enjoyment of video games may be helpful. I have to strain and pay attention because I’m not great at them,” says Marsiske. The reverse also may be true. If your skill becomes easy and habitual, it’s time to try something else, according to experts.
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2. Make learning a lifelong habit
“Learn new things. Take on challenging tasks throughout life,” says Toth, a cognitive psychologist, who researches memory, attention and cognitive aging. Still you may wonder about the efficacy of particular brain-training games. A game based on recollection may be beneficial, according to Toth. “I think that’s the type of thing we should think more of,” says Toth, who created Art Dealer, a memory enhancement game.
3. Train the brain
Formal training programs also may provide positive results. In Marsiske’s ACTIVE research study, older adult volunteers who were given mental training sessions reported cognitive improvements for 10 years. Volunteers selected for the training, designed to see whether cognitive training helps with everyday functions, underwent ten, 60- to 75-minute sessions of memory, reasoning and speed-of-processing exercises. The volunteers received memory training, reasoning training and training in speeding up the time they spent in mentally processing information. “ACTIVE challenged with something new and difficult; something that demanded something of people that wasn’t in their current repertoire,” says Marsiske. Although some people in ACTIVE worked alone, being in a group may offer an advantage, according to the Florida expert. “Some studies showed that small group training was more effective. You have peers who can model,” Marsiske says.
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Body & More – October 2014 – Page 11
Take a Stand, not a Seat
“Light intensity physical activity to break up sedentary behavior can reverse metabolic risk factors.”
— Jeremy Adam Steeves, Ph.D., National Cancer Institute
Page 12 – Body & More – October 2014
Current research says living a sedentary lifestyle is as dangerous as smoking, especially for older Americans, which is why experts are urging everyone to get up and go to help prevent serious illness and disease
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onverting a couch into a cocoon as one curls up with a well-filled e-reader or a list of must-see television shows may be just what many are looking forward to after a long, hard day. Embracing an easy chair may seem idyllic, especially for those with a physically demanding job. However, the health consequences of too much sitting should make anyone stand up and take notice. Being sedentary could put you at risk for a disability that makes the activities of daily living difficult in your senor years, according to a recent study from Northwestern University Feinberg School of Medicine, published in the Journal of Physical Activity & Health. Just a short time of inactivity can affect muscles, according to Carol Ewing Garber, Ph.D., of the Department of Biobehavorial Sciences at Columbia University in New York. Take it too easy and you also increase your potential for serious disease. “If you don’t break up sedentary periods you’re more likely to develop heart disease or diabetes,” says Garber. Your body needs frequent movement to burn calories, maintain muscle, provide oxygen to cells and help prevent glucose and fat from building up. Don’t think you’re off the hook if you get at least 150 minutes of moderate intensity aerobic activity a week, plus muscle strengthening at least twice a week, which are the recommendations for older adults. The Northwestern study shows that bouts of exercise don’t make up for long stretches of
“If you don’t break up sedentary periods you’re more likely to develop heart disease or diabetes.”
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— Carol Ewing Garber, Ph.D, Columbia University
inactivity. You should meet the exercise recommendations, but it’s equally important to keep moving, say health experts. Although there’s no prescription for how much you should move, the more activity you can do the better the health outcome, says Dorothy D. Dunlop, Ph.D., professor of medicine and preventive medicine at the Northwestern University Feinberg School of Medicine and lead author of the study. Sitting is relatively new area of health research – separate from exercise – and one about which Dunlop and others are expressing concerns. “It’s wonderful that we get the 30-minute walk, but we have to pay attention to the whole day,” says Marc Hamilton, Ph.D., professor in the Inactivity Physiology Laboratory at Pennington Biomedical Research Center in Baton Rouge, La. Health experts are especially interested in getting seniors on their feet. “My concern for the elderly is that they’ve chosen to be sedentary. They feel they’ve put in enough time working,” Hamilton says. Older adults on average spend almost two-thirds of their waking time being sedentary, according to the Northwestern Medicine study. That’s not optimal, but you don’t have to embrace a strenuous regimen to improve your health. Just standing instead of sitting while you’re chatting on the phone may make a difference, according to Garber. Becoming more mindful of the need to move helps. Look for opportunities to replace some of your sitting time with light activity. Do it often enough and you’ll make sustainable lifestyle changes, according to Dunlop. Cues to a more active life are all around you. The routine things you do every day like grocery shopping or taking out the garbage fit the definition of low-intensity physical activity. Your body’s energy demand to perform those chores is about twofold above what your body requires to perform its normal functions (resting metabolic rate), according to Hamilton’s research. Compare that with walking at a pace of close to a mile per hour, which takes about a 2.5fold increase in energy demand, according to Hamilton’s research. Dusting the furniture or picking up around the house is almost as effective. “People might think that random movement wastes their time. They think they should go to the gym and exercise. LIPA takes care of some of that,” says Hamilton. What’s more, if you ramp up your light activity you don’t have to wait weeks or months for health benefits, according to Jeremy Adam Steeves, Ph.D., cancer prevention fellow at the National Cancer Institute in Bethesda, Md. “An afternoon on the couch could put you at greater risk for disease, but it’s simple to reverse if you start moving,” Steeves says. “Light intensity physical activity to break up sedentary behavior can reverse metabolic risk factors [your body’s processes that increase your risk for diabetes and heart disease],” he says. The opposite also is true. “When you sit down and become inactive these responses quickly fade over time,” Hamilton says.
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Move It,
Don’t Lose It “Cognitive ability peaks in the late 20s, early 30s and starts to decline from there. It’s fairly normal to remember less in your 40s and 50s.” — Jeffrey Toth, Ph.D.
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t’s not uncommon for your memory to decline as you age and the process could start relatively early. “Cognitive ability peaks in the late 20s, early 30s and starts to decline from there. It’s fairly normal to remember less in your 40s and 50s,” says Jeffrey Toth, Ph.D. But brisk exercise that improves your blood flow – such as walking 30 minutes a day at a fast pace, biking or swimming – may be good for your cognitive health. Physical exercise may make your brain more flexible and adaptable, which in turn could make cognitive training more effective, according to Toth, who is studying the effect of combining aerobic and cognitive brain exercise.
Page 14 – Body & More – October 2014
Active Age
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Growing older doesn’t mean becoming less active. According to the 2013 Tracking the Fitness Movement report from the Sports and Fitness Industry Association, 45 percent of baby boomers visit a gym two or more times a week, and 21 percent of people older than 55 say they exercise at home. Here are the five most popular fitness activities among the 50-plus crowd:
1. 2. 3. 4. 5.
Walking for Fitness – 47.8% Treadmill – 15.7% Hand Weights – 14.4% Stretching 12.8% Bowling – 11.6%
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