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Being in good health and avoiding various diseases often comes down to a combination of factors.
Individuals may be aware that nutrition and exercise play important roles in personal well-being, but it appears that nature may provide its own medicinal benefits as well.
A number of studies have examined the potential healing components of being in nature. The World Health Organization released a report in 2023 titled “Green and Blue Spaces and Mental Health,” which indicated that time in nature improves mood, mindsets and mental health. This occurs regardless of whether that nature was “country” regions or urban areas. The following are some of the ways nature can have a healing effect.
Immunity protection
Trees and plants emit aromatic compounds called phytoncides. When inhaled, these compounds
can ignite healthy biological changes similar to the concepts of aromatherapy. When people walk in forests or other green areas, they often experience changes in the blood that are associated with protection against cancer, improved immunity and lower blood pressure, says Dr. Qing Li, a professor at the Nippon Medical School in Tokyo.
Get a brain break
When spending time in nature, attention is focused on the scenery, the animals and the rest of the environment. This may help quiet the rush of thoughts in the head that clutters the ability to think freely.
Reduce stress
Stress is a catalyst for a number of adverse health conditions. The Mayo Clinic says stress can cause headache, muscle tension, fatigue, changes in sex drive, and a weaker immune system, among other things. Being outside in nature and away from work and home responsibilities can help reduce stress levels. Dr. Mathew McGlothlin, senior medical director with WellMed
Medical Group, says being in nature provides stress relief.
Get vitamin D
The body naturally produces vitamin D from sun exposure. The National Institutes of Health says it is optimal to have sun exposure for five to 30 minutes a day, most days a week, to absorb UVB rays and effectively make vitamin D. Vitamin D is a nutrient the body needs to build and maintain strong bones. Vitamin D also regulates many other cellular functions in the body, and may be able to prevent cognitive decline.
Inspires exercise
People may be more inclined to be physically active while outdoors. Hiking, cycling, swimming, and even strolls in the park all make the outdoors more fun. Exercise promotes heart health and helps people maintain a healthy weight.
Nature can have a healing effect, and more time outdoors can promote mental and physical well-being.
The wide-ranging impact and reach of mental health issues garnered considerable attention during the COVID-19 pandemic, when the virus as well as mandates designed to reduce its spread led to increased feelings of anxiety and isolation. Since then, life has returned to normal for billions of people across the globe, but many people, including seniors, continue to experience mental health issues.
The Pan American Health Organization reports that at least one in four older adults experiences a mental disorder such as depression, anxiety or dementia. And those figures will likely only grow, as population estimates indicate seniors will make up a greater percentage of the global population in the years to come. Seniors dealing with mental health issues may feel helpless, but there’s much they can do to safeguard their mental health.
Socialize regularly
A 2019 study published in The Journals of Gerontology, Series B: Psychological Sciences and Social Sciences found that older adults who socialized with people beyond their circle of family and close friends were more
likely to have greater positive moods and fewer negative feelings. Unfortunately, a significant percentage of older adults report feeling isolated from others. According to the University of Michigan National Poll on Healthy Aging that was conducted in January 2023, one in three older adults reported infrequent contact (once a week or less) with people from outside their home.
Speak with a mental health professional
Among the more troubling aspects of the mental health crisis affecting seniors is that the PAHO reports two-thirds of older adults with mental health problems do not get the treatment they need. Speaking with a mental health professional can help older adults in myriad ways. Such professionals can identify the issue that is prompting seniors to seek help and offer suggestions that can improve overall health and quality of life. Roundstone Insurance notes that reliance on digital behavioral health tools, including telehealth, was turned to both during the pandemic and ever since, and seniors can utilize such services if they have limited
help them make it to in-person appointments.
Many older adults are retired, and while ample free time may have seemed like the ultimate reward after a lifetime of working, many retirees experience a void once their life no longer has the structure that work can provide. According to the independent nonprofit HelpGuide.org, retirement depression can compel retirees to feel as though they miss the sense of identity, meaning and purpose that came with their jobs, which can make some feel depressed, aimless and isolated. Volunteering can help fill the void created by retirement, and the positive mental health effects of volunteering are well-documented. According to the Mayo Clinic, studies have shown volunteering increases positive, relaxed feelings and gives volunteers a sense of meaning and appreciation.
No one is immune to mental health issues, including seniors. But older adults can take various steps to address their mental health and improve their overall health as a result.
When people get enough sleep, their bodies are in better position to fend off illness and the rest ensures they have enough energy to tackle whatever challenges they confront.
The American Academy of Sleep Medicine and the Sleep Research Society jointly recommend that adults get at least seven hours of sleep per night. A good night’s sleep
is often discussed in terms of how it can affect physical health, but adequate rest also can have a profound impact on mental health. Sleep and mental health are intertwined, and the link between the two may be even more significant than was once believed.
The Sleep Foundation notes that sleeping issues have historically been seen as a byproduct of depression. Indeed, the National Center for Biotechnology Information indicates that roughly three in four individuals with depression exhibit symptoms of insomnia. However, the Sleep Foundation reports that growing evidence now indicates poor sleep may induce depression.
Data from the National Institutes of Health indicates that one in five adults are affected by an anxiety disorder. The Mayo Clinic reports that feelings of nervousness and fear are hallmarks of anxiety disorders, and such feelings can make it hard to fall asleep. However, a 2013 study published in the journal Neuroscience found that poor sleep can activate anxiety. In addition, the Sleep Foundation reports that chronic insomnia may be a predisposing trait among individuals who eventually develop anxiety disorders.
A 2015 study published in the journal Sleep Medicine Clinics found a strong association between sleep disturbances and symptom worsening in bipolar disorder. The study highlighted evidence that suggests sleeping problems worsen or induce the manic and depressive episodes that are a hallmark of bipolar disorder. Researchers believe that successful treatment for insomnia, which would produce fewer sleep disturbances, can reduce the impact of bipolar disorder.
The Sleep Foundation notes that sleeping problems are common in people with ADHD. Difficulty sleeping is commonly and correctly seen as a side effect of ADHD. However, the Sleep Foundation indicates sleep problems also may aggravate issues affecting attention and behavior that characterize ADHD.
The link between sleep and mental health is noteworthy. Sleep issues were once believed to be a byproduct of mental health issues. Though that remains true, there’s growing evidence that sleeping problems also can exacerbate or even trigger mental health problems.
Cholesterol can be a complicated subject that many people might admit they do not fully understand. Most people have been taught that cholesterol is a bad thing. And for a while it was thought that dietary cholesterol, which is the cholesterol found in food, had a big impact on raising cholesterol in the blood. However, Healthline reports that more recent science indicates this is not the case for most people. Is it any wonder that cholesterol is still a mystery to so many?
What is cholesterol?
Cholesterol is a fat-like, waxy substance that occurs naturally in the body. Although widely believed to be harmful, cholesterol is actually necessary for the body to function. Healthline says the body needs it to make hormones and vitamin D, and cholesterol contributes to the membrane structure of every cell in the body.
What are lipoproteins?
When people talk about heart health and cholesterol, they’re really speaking about lipoproteins and not about cholesterol itself. Lipoproteins are structures that carry cholesterol through the blood. There are two main types of lipoproteins: high-density lipoprotein (HDL) and low-density lipoprotein (LDL). HDL is typically called the “good” cholesterol, because it moves extra choles-
terol from the bloodstream to the liver where it is cleaned out, says the Cleveland Clinic. LDL is the “bad” cholesterol because, when amounts of it are excessive, that contributes to plaque buildup in the arteries. You need some LDL to carry cholesterol to the body’s cells, but having too much can be troublesome. HDL carries some LDL away from the arteries but other steps are needed to lower HDL. Another lipid in the blood includes triglyceride, which is a type of fat. High levels of triglycerides also can put a person at risk for heart issues, including atherosclerosis, which is a hardening of the blood vessels.
Dietary cholesterol vs. blood cholesterol
The amount of cholesterol in the blood and the amount in one’s diet are two different things. Typically, eating foods that contain cholesterol does not directly correspond to an elevated blood cholesterol level. Blood cholesterol is mainly determined by the amount of fats and carbohydrates in the diet, as well as genetics. Some people are simply genetically prone to high cholesterol levels. Even for people whose blood cholesterol is affected by dietary cholesterol (hyperresponders), research shows dietary cholesterol only moderately increases LDL, and in these cases it does not seem to increase their risk of heart disease, offers Healthline.
How to maintain good cholesterol health?
According to Piedmont Healthcare, there are ways to control cholesterol and lipoproteins so they are beneficial to the body.
Choose foods lower in saturated fat and be mindful of foods that can impact blood sugar levels.
Quit smoking
Reduce stress levels, which may help you avoid eating high-fat foods as a coping mechanism.
Exercise regularly
Weight loss can both increase HDL and lower LDL
Choose low-fat or nonfat dairy products and lean meats
Incorporate more fiber into your diet, which will help remove excess LDL.
There is much confusion about cholesterol among the general public. But learning the basics of cholesterol can help individuals make more informed decisions about their diet and overall health.
Hearing loss is often seen as an inevitable part of aging.
However, data from the National Institutes of Health indicates one in two people over the age of 85 has hearing loss, which suggests half of all individuals in that age bracket have no such issue. That should be encouraging to individuals concerned by the prospect of losing their hearing in their golden years.
The American Academy of Audiology notes that age-related hearing loss is known as presbycusis. Presbycusis can develop due to a combination of variables, including changes to blood flow and the structures of the inner ear as the body ages and shifts in how the brain processes speech and sounds. Certain medications and medical issues, including diabetes and poor circulation, also can exacerbate age-related hearing loss.
Though some hearing loss as individuals grow older may be related to age, Father Time
cation Disorders, using data from the 2015-2020 National Health and Nutrition Examination Survey, notes that roughly 5 percent of adults between the ages of 45 and 54 have disabling hearing loss. Such losses are unlikely to be a byproduct of aging, and more likely indicative that individual behaviors can affect the degree to which a person loses or maintains his or her hearing.
Preventive health care is vital to protecting the body long-term, and such maintenance can include steps to safeguard hearing over the long haul. The Hearing Health Foundation notes the following are some simple ways individuals can protect their hearing in the years to come.
Keep the volume down
The HHF advises individuals listen to personal audio devices at 50 to 60 percent of maximum audio level. Some smartphones are pre-programmed to alert users when they attempt to exceed these levels, and users are urged to heed these warnings when adjusting the volume on their devices.
Lower the volume the longer you listen
Prolonged listening at high volumes can be especially
harmful to hearing, even if users are listening at 50 to 60 percent of the maximum audio level. If you intend to listen for a long period of time, lower the volume even further.
Take listening breaks
The HHF recommends routine listening breaks from personal audio devices. Individuals who listen to personal devices throughout a workday are urged to take breaks at least once every hour.
Wear over-the-ear
headphones
The HHF recommends individuals choose over-the-ear, noise-cancelling headphones over earbuds. Over-the-ear headphones are more effective at creating a seal that blocks out ambient sounds, which means users are less likely to turn up the volume on their headphones than they might be when using earbuds.
Routine hearing examinations are an effective way to monitor hearing, and individuals are urged to make them part of their preventive health care regimen. When measures are taken to protect long-term hearing, individuals may find it easier to manage age-related hearing loss if they experience it.
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As the body’s largest organ, skin is of the utmost importance to overall health.
The skin protects against germs, regulates body temperature and enables tactile sensations, says the Cleveland Clinic. Despite those vital functions, skin is easily overlooked in health care regimens. Even though the skin is susceptible to aging just like every other part of the body, there are steps everyone can
take to maintain healthy skin throughout their lifetimes. Dermatologists, including those from the American Academy of Dermatology, share tips on how to care for and protect the skin so it looks beautiful and functions properly.
Use sun protection
One of the key ways to care for the skin is to protect it from the sun. Over time, sun exposure can cause age spots, wrinkles and elevate the risk for skin cancer. Always use a broad-spectrum sunscreen with an SPF of 15 or higher. Apply generously and be sure to reapply every two hours or more if you will be swimming or perspiring.
People mistakenly think that using tanning beds is safer than sitting out in the sun. However, tanning beds emit harmful UV radiation that can cause skin cancer just like the sun. The AAD says one indoor tanning session can increase the risk of developing melanoma by 20 percent. Use self-tanning products instead for a golden glow.
Quit smoking or never begin
Smoking makes the skin look older and contributes to wrinkles. Smoking narrows the tiny blood vessels in the outermost layers of the skin,
decreasing blood flow to the skin and making the skin more pale, says the Mayo Clinic. Smoking also depletes oxygen in the skin and can damage collagen and elastin, the fibers that give skin its elasticity and strength.
Avoid an overload of products
Many dermatologists suggest their patients stick to the basics daily, which includes a mild cleanser, moisturizer and sunscreen. Drinking plenty of water also helps the skin. Exfoliating the skin once a week can help remove dead skin cells, but don’t overdo it, which can lead to excess oil
Choose products that pertain to your skin type, which may be sensitive, normal, dry, oily, or a combination thereof. Don’t forget the lips
Many people treat their entire faces but then do not address the skin on their lips. Skin cancer can form on the lips, so use a lip balm that has an SPF of 30 or higher. Petroleum jelly can add moisture to the lips if they feel dry.
Visit a dermatologist
A dermatologist is an expert in many conditions of the
examination to look at the entire body and determine the health of skin, and identify any moles or spots that may be of concern.
Check your own skin
People are advised to pay attention to their skin and look regularly for new spots; spots that are different from other spots on the body; moles that itch, bleed or change color; and any other things that seem not quite right.
Taking care of the skin throughout the years can help a person look and feel his or her best.
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