2016 Health & Wellness Guide

Health & Wellness 2016

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3 Diet and exercise needs change 4 Medication mismanagement 5 Fight fatigued eyes 6 Health habits to combat stress 7 Hiccups and how to remedy 8 Natural chronic pain relief 9 Athletes & shin splints 10 Protect joints and prevent pain 11 Singing is good for your health 12 Boost energy at the office 14 How families can get up & go 15 Men visit doctor less than women 16 Eating after 50 17 Techniques to help you relax 18 Habits to lower cancer risk 19 Eye exams can reveal more 20 Flu Facts from fiction 22 Adjusting to a healthier diet 23 Swimming is more than recreational 2

Health & Wellness 2016

The Health & Wellness Guide was created by the staff of The Progress-Index newspaper. All editorial content and photos provided by Metro Creative Graphics. This publication may not be reproduced, in full or part, without the express written consent of The Progress-Index.

Copyright 2016 The Progress-Index, all rights reserved. www.progress-index.com.

Phone (804) 732-3456, Fax (804) 861-9452 Opinions expressed in the publication are those of the authors and do not necessarily represent those of the management of the publication.

Diet and exercise needs change as men and women age Maintaining a healthy weight is important at any age.

But avoiding being overweight or obese can be particularly crucial for seniors, considering many illnesses are tied to body weight. Maintaining a healthy immune system also can require eating a balanced, nutritionally sound diet.

The Geriatric Research, Education, and Clinical Center at Durham Medical Center in Virginia says people need to change how they eat for every decade they reach. Caloric intake should be reduced because individuals are generally moving around less, have less muscle and their metabolic rates decline. People who find that they are having trouble losing weight in their 50s and older may be basing weight-loss goals on calorie recommendations for younger people.

One challenging thing about eating less overall is supplementing with more nutrient-rich foods. Older bodies still require similar amounts of protein, vitamins and minerals as younger ones, but older men and women must balance that need with their need to consume less calories. Consuming more fruits, vegetables and lean protein sources, including beans, and choosing whole grains over refined starchy foods can be the key.

Watch what you drink, as well. Soft drinks and other sugary beverages may be packed with calories you don’t need. Choose unsweetened beverages and opt for water as much as possible. Protect yourself against dehydration, which can be harder to detect as you get older.

In addition to modifying food and beverage choices and reducing their calorie intake, seniors should continue to exercise.

Healthy eating paired with moderate exercise remains one of the best combinations for healthy weight loss or weight maintenance.

The goal is to consume fewer calories and expend more energy.

While cardiovascular exercises can be a good way to get the heart pumping and stimulate your metabolic rate, as you age you should perform strength-training and weight-bearing exercises as well.

Muscle mass naturally diminishes with age, and according to the Mayo Clinic if you avoid strength exercises you can eventually lose muscle and increase the percentage of fat in your body. Strength training also helps you develop stronger bones, which can help prevent fractures. In addition, as you gain muscle, your body will begin to burn calories more efficiently, making your time in and out of the gym more productive.

Apart from diet and exercise, aging adults may need to consult with their doctors about nutritional supplements. Your body may produce less stomach acid as you get older, making it more difficult to absorb vitamins from food, including vitamin B12 and vitamin D. Aging skin is less able to transform sunlight into the vitamin, which can affect the body’s ability to absorb calcium. Deficiencies in vitamins D and B12 and calcium can result in a number of health conditions. Routine blood work can help pinpoint whether you are deficient in key nutrients.

The body’s nutritional and fitness needs change as a person ages.

Those uncertain about the lifestyle changes they will need to make should speak with their physicians.

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Medication mismanagement can be prevented Medication management is an important issue for seniors and their families. Failure to properly manage medications can threaten the lives of seniors, highlighting the emphasis families must place on ensuring seniors take their medications in strict adherence to their physicians’ instructions.

Polypharmacy, or the taking of multiple medications for different conditions, can be a potential health hazard for the thousands of seniors who must manage health conditions with prescription drugs. Harmful drug interactions are a result of the confusion that can arise when seniors take multiple medications at the same time. The American Society of Health-System Pharmacists estimates that more than 34 percent of senior citizens are prescribed medications by more than one physician, and 72 percent use medications they were prescribed more than six months prior.

Many people also have begun “pharmacy shopping” to save money. According to a study published in 2010 in American Nurse Today, 44 percent of men and 57 percent of women older than age 65 take five or more medications per week, with some taking as many as 10.

Medication confusion is one risk, but older adults also metabolize medications differently than young people. As a result, they may be more susceptible to overdose or other ill effects. Families looking to help seniors effectively manage their medications should consider the following tips.

• Keep a running list of medications. Maintain a list of all medications being taken, noting both prescription and over-the-counter medications and any supplements and herbs. Provide a copy to any new doctors you visit and any new pharmacies you patronize.

• Use pill sorters. Medication sorters can keep medications organized and eliminate some of the personal error in medication management.

Organizers have daily slots and may also differentiate between nighttime and daytime medications.

• Understand why each medication is being prescribed. Ask your pharmacist and doctor to explain why each medication is prescribed.

This information should be printed on the prescription label. Some drugs designed for one symptom may actually be used to treat other issues as well.

• Ask for help. Some seniors may benefit from friendly reminders from a loved one regarding when to take certain medications, especially if they need to take multiple doses throughout the day. Cognitively impaired seniors may require the services of a visiting nurse or another caregiver.

• Recognize that not all medications are right for seniors. The American Geriatrics Society maintains a list of medications that older adults should avoid or take with extreme caution. Some drugs pose a high risk of side effects or interactions, while others are less effective. Discuss alternatives with your physician if you are prescribed one of these medications.

• Keep a medication diary. Record any side effects that occur and how the medications make you feel. Always bring up issues promptly with a doctor.

Proper medication management can help seniors avoid drug-related accidents or worse.

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Health & Wellness 2016

Simple ways to fight back against fatigued eyes Eyestrain affects people from all walks of life. Many professionals suffer eyestrain as a result of too many hours spent staring at computer screens. The same can be said for children, who might spend hours doing homework on their computers before hitting the couch for a few spirited rounds of video games.

Whatever the cause of your eyestrain, it’s important that people recognize they are not defenseless against this common foe. But before you can combat eyestrain, it’s best to confirm that your vision troubles are the result of eyestrain and not something more serious. Eye doctors can provide such confirmation, but you can also be on the lookout for common symptoms of eyestrain.

Symptoms of eyestrain

Perhaps the most common side effect of eyestrain is how annoying it can feel. Professionals working at their desks, truck drivers spending long, uninterrupted hours on the road and students working on schoolwork can attest that time tends to fly once they get in a zone. While landing in that zone can lead to increased productivity, the Mayo Clinic notes that the following are some symptoms of eyestrain that can pop up when eyes are overused.

• Sore, tired, burning, or itching eyes • Abnormally watery eyes • Abnormally dry eyes • Blurred or double vision • Headache • Increased sensitivity to light • Feeling that you cannot keep your eyes open

How to address eyestrain

If you remain uncertain about what is causing your vision troubles, consult your eye doctor. If eyestrain is the culprit, then there are some ways to remedy your problems.

• Adjust lighting. The American Academy of Ophthalmology notes that reducing glare from the screen can reduce symptoms of eyestrain. If necessary, use a screen filter when staring at a computer screen. When you will be spending long hours at a desk, the Mayo Clinic suggests lighting your work area with a shaded light positioned in front of you. Such an arrangement can prevent light from shining directly into your eyes.

• Take frequent breaks. Another way to combat eyestrain is to take frequent breaks from whatever your eyes are focusing on.

When sitting at your desk, look away from your monitor. The Mayo Clinic notes that looking at something 20 feet away for 20 seconds every 20 minutes can provide the respite your eyes need.

• Make yourself cry (artificially). Artifical tears are a proactive way to combat eyestrain. The AAO notes that artificial tears, which are over-the-counter products that can be found at many pharmacies, can refresh dry eyes. But artificial tears also can be used to prevent eyes from drying out. Even if your eyes feel normal, a few drops of artificial tears can keep them lubricated and prevent the onset of eyestrain. Speak with your eye doctor about which artificial tears to use, as all products are not the same and you may need to follow specific instructions depending on your eyes.

Learn more about eyestrain at www.aao.org.

Health & Wellness 2016

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Healthy habits to combat stress

Stress has an immediate and potentially long-term effect on the human body. Though it’s a natural response to both good and bad experiences, stress, when chronic, can produce a host of negative consequences that greatly diminish one’s quality of life.

Combatting stress can sometimes be difficult, as the causes of stress are never too far away for many adults. In its 2015 “Stress in AmericaTM: Paying With Our Health” survey, the American Psychological Association found that money is the top cause of stress for Americans. The survey was conducted on behalf of the APA by Harris Poll, which asked more than 3,000 participants about their issues with stress. Sixty-four percent said money was a somewhat or very significant source of stress, and that number was even higher for parents (77 percent). Survey respondents also noted that work is a significant source of stress.

Few adults can imagine a life that does not include financial- or work-related stress. But there are ways to combat stress that can benefit people’s long-term health and improve their present-day quality of life.

• Develop a support network. Speaking about problems with trusted friends and family members can be an effective way to combat stress. The APA study found that participants who reported having an emotional support network reported lower stress levels than those who had no such networks to rely on. Try to overcome any reticence you might have about speaking about your stress to a close friend or trusted relative on those days when stress seems overwhelming.

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Health & Wellness 2016

• Get more exercise. Routine exercise is another healthy way to combat stress. According to the Anxiety and Depression Association of America, studies have shown that exercise can reduce fatigue, improve alertness and concentration and enhance overall cognitive function. Those are considerable benefits to people dealing with elevated levels of stress, which can contribute to both physical and mental fatigue and negatively impact one’s ability to concentrate. Studies also have shown that regular exercise can decrease tension, which tends to increase as stress levels rise, and elevate and help to stabilize mood, which often decreases as stress levels increase.

• Don’t lean on alcohol after stressful days. Many people respond to stressful days by consuming alcohol. While alcohol helps some people forget a stressful day, it also produces psychological and physiological side effects that can compound the effects of the very stress drinkers are looking to relieve. People who drink to alleviate stress may only be doing more harm with each drink, so find a way to cope with stress that has a more positive impact on both your body and mind than that produced by alcohol.

• Breathe deeply. The American Institute of Stress notes that focused breathing is a relaxation response that stimulates the nervous system and promotes a sense of calmness. Deep breathing can combat stress, lower blood pressure and draw your attention away from those things that are causing your stress. Visit www. stress.org to learn about deep breathing exercises.

Stress if a fact of life for many people. But while stress may be inevitable, it can be overcome.

The causes of hiccups and how to remedy them Hiccups may not be a medical emergency, but they certainly can be a nuisance. Also known as “singultus,” hiccups can come out of nowhere and last for quite some time. An effective way to alleviate hiccups has proven elusive to many, forcing many people to ponder if they can be prevented.

According to the resource Kids Health, the funny noises and other annoying ticks associated with hiccups can be blamed in part on the diaphragm, a dome-shaped muscle at the bottom of the chest. When the diaphragm is working correctly, it helps to regulate breathing. In a contracted position, the diaphragm lets air into the lungs. When the diaphragm relaxes, the lungs release carbon dioxide.

Hiccups occur when the diaphragm starts contracting erratically and out of rhythm. These spasms can cause the larynx and vocal cords to close suddenly, resulting in a sharp intake of air and the hiccup chirp that occurs thereafter.

Hiccups can stop and start abruptly, for no reason at all. But certain things may contribute to hiccups. These include: • eating spicy food

• drinking carbonated beverages • sudden changes in air temperature • excitement or emotional stress • swallowing too much air • overeating Many cases of hiccups last only a few minutes, but for some people hiccups can last a while longer. Persistent hiccups are caused by injury or irritation to the nerves that control the movement of the diaphragm.

Sometimes this results from acid reflux, degenerative nerve diseases, like multiple sclerosis, or even brain injury. Hiccups also may last longer due to overuse of tobacco or alcohol. Males tend to be more prone to hiccups than females.

While there are a number of ways to treat hiccups, there is no definitive cure. Holding one’s breath or putting sugar under the tongue are some of the more popular remedies.

Hiccups are largely a nuisance and not a medical emergency.

However, knowing how to get them under control can be a relief.

Health & Wellness 2016

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Natural

ways to relieve chronic pain

Chronic pain can be debilitating and interfere with daily life in various ways. Over-the-counter, anti-inflammatory and analgesic drugs are some of the most widely used medications in the United States, but when such medications prove ineffective, prescription pain relievers, which can be addictive, are often a pain sufferer’s next choice.

Consumer Reports indicates that roughly 45 people per day in America die from overdoses of opioid-containing pain medications, which include methadone, morphine, oxycodone, and hydrocodone. Prescriptions for these drugs have climbed 300 percent in the last 10 years. Although opioids can be safe when used properly to treat short-term pain, too often their usage leads to misuse and dependence, especially when they are used to treat chronic pain.

For long-term pain from arthritis, research suggests that nonopioid medications and even nondrug treatments often provide relief with less risk of addiction and overdose than opioids. Reducing pain using alternative methods with less risk can involve rethinking trips to the medicine cabinet. Doctors and naturalists may advocate for natural pain relievers as a first step to managing pain.

Massage There’s more to massage than working out the kinks of tight muscles. Massage may help boost the body’s levels of endorphins and serotonin, both of which are natural painkillers and mood regulators. The Mayo Clinic’s Complementary and Integrative Medicine Program has conducted a number of studies on massage as treatment for pain following surgery, ultimately finding that massage significantly relieves pain and reduces anxiety.

Dietary changes Pain is often linked to inflammation in the body. When eating, choose foods that won’t worsen existing inflammation. Eating less 8

Health & Wellness 2016

sugar, dairy, and gluten products, which can contribute to inflammation, can help a person feel better. Increase consumption of foods that reduce inflammation, such as raw vegetables.

Hot and cold therapy Cold compresses can reduce inflammation quickly and also serve as a local anesthetic. Heat therapy can ease aches and pains and make muscles more flexible. Try applying a hot compress prior to stretching to make limbs more limber.

Take the sun A Boston University study that examined 221 men and women with knee osteoarthritis found that those who spent 15 to 20 minutes in the sun increased their body’s production of vitamin D and experienced less pain as a result. When the sun is scarce, it’s adviseable to get between 400 and 800 IUs of vitamin D daily through supplements and foods.

Brisk walking Fast walking is a low-impact cardiovascular exercise that utilizes most of the body. Walking encourages blood circulation, removes toxins, burns calories, and stabilizes blood fats and sugars. Plus endorphins released from exercise can help a person feel good. A great thing about walking is just about anyone can do it.

Mind-body exercises Exercises that combine focus with stretching can alleviate physical pain and improve mental clarity. Look for yoga, pilates and meditation classes and give them a try.

Chronic pain may be relieved with the use of natural remedies, which help pain sufferers reduce their reliance on over-the-counter or prescription medications.

What athletes should know about shin splints Exercising more is a primary goal for many people, especially those interested in losing weight. Athletes also look to increase the time they spend exercising as new seasons draw near. While additional exercise can benefit many people, those who frequently perform weight-bearing exercises or repetitive motions, such as running, dancing and jumping, may find themselves battling shin splints.

Also known as tibial stress syndrome, shin splints are a condition marked by pain in the shinbone, also known as the tibia. Shin splints are common among athletes and dancers who spend so much of their time on their feet. The Mayo Clinic says shin splints are caused by repetitive stress on the shinbone and connective tissues that attach muscles to the bone. Shin splints typically appear when there is a sudden increase in distance or intensity of a workout schedule.

Shin splints are characterized by tenderness, swelling, soreness, and/or pain along the inner part of the lower leg. While the pain may stop when the body stops exercising, eventually that pain can transform into continuous pain.

Many cases of shin splints can be alleviated through rest, icing and other self-care methods. Wearing proper footwear and modifying

exercise routines can help ensure that shin splints are not a recurring problem.

Should shin splints not clear up on their own, or if over-the-counter pain relievers prove ineffective at managing pain, then athletes should contact their physicians. Doctors will likely try to determine if the pain is caused by something other than shin splints.

Health & Wellness 2016

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Protect your joints and prevent pain

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Health & Wellness 2016

Health & Wellness Directory 2015

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Singing is good for your health If you sing along to songs in the car or belt out a few tunes in the shower, you may be doing yourself quite a bit of good. Various formal and informal studies point to singing as a great way to boost both mental and physical health. Though the people around you may prefer you not belt out a few tunes, there are numerous reasons to sing and sing often.

Evidence points to singing as having psychological benefits, and singing also increases oxygenation in the bloodstream. Professor Graham Welch, Chair of Music Education at the Institute of Education, University of London, has studied the developmental and medical aspects of singing for more than 30 years. Welch consistently advocates for singing, saying it can serve as an aerobic activity that promotes a healthy heart.

Singing can help to alleviate stress by releasing oxytocin, a natural stress reliever, into the blood. Stress has a number of adverse effects, and any steps taken to help relieve stress can lighten one’s mood and release tension.

Singing, particularly group singing, can lessen feelings of depression and loneliness. In their paper “Psychological and physiological effects of singing in a choir,” researchers at the Abant Izzet Baysal University in Turkey noted that singing relieves anxiety and contributes to quality of life. Group singing may sync the heart rates of participants and could actually serve as a type of guided group meditation.

Yet another study, this one from researchers in the Department of Music at the University of Sheffield in the United Kingdom, indicated that you don’t even have to be a good singer to reap the benefits of singing. The study found that singing “can produce satisfying and therapeutic sensations even when the sound produced by the vocal instrument is of mediocre quality.” That means no one need be afraid of singing their favorite songs, even if they fall out of tune. The benefits can be worth the few awkward glances that come your way.

Singing is more than just a social activity or a popular pastime. It’s a way for people to improve their health in an easy and enjoyable way. Those who start singing may see their stress subside and their overall well-being improve.

Health & Wellness 2016

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BOOST energy

at the office Maintaining energy throughout the workday can sometimes be difficult. For busy professionals, compromised energy levels can be especially problematic, causing workers to fall behind and maybe even forcing them to work extra hours just to catch up.

While infrequent days of low energy should not pose too great a threat, working professionals who routinely find their energy levels sagging by the end of the workday might want to take certain steps to boost their energy and ensure their

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productivity doesn’t wane.

• Make sure you’re getting enough sleep. Failing to get adequate sleep can have an adverse impact on your career.

According to the Division of Sleep Medicine at Harvard Medical School, failure to get enough sleep, even for just one night, can impair a person’s ability to function by affecting his or her ability to focus and access high-level cognitive functions. A panel of experts from sleep, anatomy and physiology, as well as pediatrics, neurology, gerontology and gynecology convened by the National Sleep Foundation in 2015 recommended adults between the ages of 26 and 64 get between seven and nine hours of sleep per night. Make a concerted effort to get more sleep if you’re falling short of those recommended guidelines.

• Eat a productivity-friendly lunch. If afternoons are when your productivity really starts to drop off, it might be time to reconsider what you eat for lunch. The body, which converts the foods we eat into glucose that energizes our brains and promotes alertness, processes different types of foods differently. So the food you eat for lunch may affect your energy levels for the rest of the day. For example, eating pasta provides a quick burst of energy because pasta releases glucose quickly. But that burst is often followed by a noticeable downturn in energy levels sparked by fading glucose levels that make it difficult for the brain to focus. In contrast, fruits and vegetables aid in the production of dopamine, a neurotransmitter that helps the brain stay motivated and engaged.

Including some fruits and vegetables in your lunch or snacks may just lead to a more productive workday.

• Squeeze in a midday workout. Numerous studies have shown the many benefits to daily exercise, but professionals may not know that exercise can help improve their productivity at the office. A 2005 study from researchers at the thennamed Leeds Metropolitan University in England asked 200 workers to answer questions regarding their productivity on days when they exercised at lunchtime and days when they did not exercise. Sixty percent said their job performance, including their ability to meet deadlines and manage their time, improved by a considerable amount on the days when they exercised.

• Limit caffeine consumption. According to the Mayo Clinic, consuming more than 500 to 600 milligrams of caffeine per day can contribute to insomnia and lead to feelings of nervousness, restlessness and irritability, among others. While that afternoon cup of coffee might provide an immediate jolt, it could be contributing to sleeping problems that will affect your productivity in the days to come.

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How families can get up and go

Families often look for fun things to do together, and few things are more fun than physical activity. Choosing activities that combine fun with physical activity is a great way to bond as a family and get healthy at the same time.

According to Let’s Move!, an initiative launched by First Lady Michelle Obama to fight the problem of childhood obesity, children need 60 minutes of play with moderate to vigorous physical activity every day. Parents know it can sometimes be hard to get kids to disconnect from their devices long enough to get out and play. But Let’s Move! notes that kids who are supported by their families or surrounded by others interested in physical activity are more likely to participate in such activities themselves. Families looking to get fit and grow closer can consider the following approaches to live healthier, more active lifestyles.

• Give gifts that encourage activity. Both youngsters and adults are enamored with the latest gadgets, but tablets and video game consoles won’t do much to make families more physically active.

In lieu of toys that promote sedentary lifestyles, give kids toys that encourage physical activity. Erect a basketball hoop in the driveway or go buy new bicycles for the whole family, resolving to go for a nightly ride together.

• Restrict TV time. Establish house rules regarding how many hours of television kids and adults can watch each day. Kids will follow their parents’ lead with regard to how much television they 14

Health & Wellness 2016

watch, so parents should be mindful of their own viewing habits, resisting the temptation to plop down on the couch for several hours each night. Don’t turn on the television at night until the whole family has engaged in some physical activity.

• Walk or ride bikes to run errands. When running errands in town, take the kids along and walks or ride bicycles rather than drive. This is a great time for families to catch up, and walking or riding a bicycle is great exercise for adults and kids alike.

• Schedule physical activities for the weekends. When planning weekends, parents can schedule a physical activity for the whole family. Make time to go hiking at a nearby park or schedule a family basketball game in the driveway. Such activities are healthy, and they don’t have to cost a lot money, either.

• Volunteer as a family. Another way to get up and go as a family is to work with a local nonprofit or charitable organization. Sign the family up for monthly park or beach cleanup projects that get the family out of the house and moving. Or sign the family up to work at a local soup kitchen where kids can learn the value of helping others while staying on their feet.

• Let kids plan activities. One great way to get kids excited about an active lifestyle is to let them plan family activities. Kids who are encouraged to come up with activities, whether it’s visiting the zoo or going kayaking as a family, are more likely to embrace those activities.

Men visit the doctor less frequently than women Men and women have many similarities and many differences. Comparing the sexes can be complicated, as many such comparisons come with caveats that can explain many differences. But the disparity between how often men visit their doctors and women visit theirs defies such explanations, and men may want to start emulating women to ensure long-term health.

Various studies indicate that men are less likely to visit the doctor and tend to report ill health less frequently than women. The Centers for Disease Control and Prevention have found that, in the United States, women are more likely to visit the doctor and participate in annual exams than their male counterparts. Similar studies have indicated this is not a distinctly American phenomenon. In a 2011 survey sponsored by insureBlue.co.uk, more than one in five men admitted they had not visited a general practitioner or other healthcare professional in the last 12 months. Only 14 percent

admitted to being happy to see a doctor if they had to, while one-third revealed that they only go to a doctor if their partner encourages them or in the case of a medical emergency.

Each man is different, so there is no one reason that men tend to visit the doctor less frequently than women. Women may place greater emphasis on preventative care than men, and women may be more comfortable with physicians because preventive care for women typically involves visiting gynecologists more than once per year.

Men who do not visit the doctor frequently may not get the preventative care necessary to defend against illness and reduce risk of injury or disease. As a result, men may be living with undiagnosed illnesses or be self-medicating when problems arise. Men should visit their doctors at least once each year to have general physical examinations, which should

include blood tests. Such visits also provide an opportunity to discuss any concerns men might have with their physicians.

Since 1915, John Randolph Medical Center has taken care of TriCities families. As your family has grown, so has ours with the addition of TriCities Emergency Center, Colonial Heights Surgery Center and Appomattox Imaging.

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Call (804) 541-1600 to learn more, or visit johnrandolphmedicalcenter.com Health & Wellness 2016

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How to eat after 50

s people age, their dietary needs begin to change. Foods that were once staples of your diet as a youth may be restricted once you hit a certain age, while other foods you may have always avoided may now be necessary to fuel and support a healthy body.

Eating healthy foods and exercising may not be enough to sustain health, as hormonal changes and other health effects as a person reaches age 50 can have a profound impact on his or her nutritional requirements. The following are a few things men and women over 50 may want to consider as they look to eat a healthy diet for years to come.

Vitamin D Both men and women age 50 and up have a reduced ability to produce vitamin D through exposure to the sun. Extra vitamin D will be needed from foods and supplements. Everyone over the age of 50 should take a daily vitamin D supplement of 400 IU (10 µg), according to Canada’s Food Guide. Without adequate vitamin D, bone strength and health can deteriorate because vitamin D promotes calcium absorption. Vitamin D also has other roles, including helping neuromuscular and immune function and reducing inflammation.

Friendly fats People over age 50 should increase their intake of unsaturated fats and reduce consumption of saturated fats. Nutrient-rich unsaturated fats can guard against heart conditions, protect against stroke, keep skin supple, and even help men and women maintain good neurological health. Omega-3 fatty acids can be found in nuts, olives, seeds, and fatty fishes.

Increase protein According to Christine Gerbstadt, MD, RD, a spokesperson for the Academy of Nutrition and Dietetics, as they age, men and 16

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women need more protein in their diets to maintain their muscle mass. The amount of protein needed at a younger age no longer may be adequate. Look for lean sources of protein from fish and poultry. Beans are also a low-fat source of protein that can help fulfill daily protein requirements.

More fiber Eating more fiber can help with digestive and intestinal problems, such as constipation. Constipation can occur when fiber intake is not enough, coupled with a more sedentary lifestyle. The best way to get fiber is through diet. Leave the skins on fruit and vegetables and choose whole fruits over juices. Whole-grain breads and cereals also are good sources of fiber. Dry beans and lentils can add a fiber boost. Always increase fiber slowly to determine your tolerance.

Fewer calories The National Institute on Aging says women over the age of 50 need between 1,600 and 2,000 calories, depending on how physically active they are. Men need between 2,000 and 2,400 calories per day.

With each passing year there is a decrease in the energy required to maintain body weight, so caloric intake should be adjusted accordingly.

More water As a person ages, his or her body may not signal it is thirsty as well as it once did, so it’s possible that you may not recognize when you are thirsty or dehydrated. The Mayo Clinic recommends around nine to 10 cups of beverages per day to remain hydrated.

Eating healthy and changing one’s diet is important as a person ages, as dietary needs at age 50 may be quite different from what they were at age 30.

Simple techniques to help you relax Finding ways to relax can improve life at home and at the office. While it’s not often easy to find time to slow down, especially for those men and women juggling the responsibilities of career and family, the following are some simple techniques that don’t take much time but can have a positive impact on your day.

• Take some time out from multitasking.

The ability to multitask is a cherished commodity for parents and working professionals alike, but men and women can benefit from periodic breaks from their everyday juggling acts. Something as simple as focusing on a single task for 30 minutes at a time, as opposed to checking emails while preparing dinner or working on a project while answering a client’s phone call, can help lower stress levels and have a lasting and calming effect on your nerves.

• Make time to meditate every day.

Studies have shown that meditation can affect the circuitry in the brain, positioning

it to more adequately respond to illness and stressful situations. Meditation has the added benefit of being a relaxing exercise, as meditation encourages people to sit with their feet on the floor with both eyes closed in a relaxing setting that is free of external distractions.

• Walk away from your desk and couch.

It’s well documented that spending too much time sitting at a desk can have a negative impact on your health. In addition to elevating a person’s risk of heart disease and diabetes, sitting at a desk all day long has been linked to repetitive stress injuries, obesity and back pain, each of which can contribute to stressful living conditions that make it difficult to relax. Men and women should spend at least five minutes each hour walking, whether they are getting up from their desk at work or getting off the couch at home. Doing so takes little time, but it can help to relieve stress at work and at home and improve your overall health.

• Practice yoga. Yoga is another activity that can help men and women relax. Yoga involves a series of poses that helps stretch the muscles and aid their recovery from everyday aches and pains, including those that often result from stressful experiences or days at the office.

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Healthy habits to lower your cancer risk Certain types of cancer are more likely to strike certain types of people than others. For example, while men can be diagnosed with breast cancer, women are far more likely to develop the disease.

But just because a person’s risk of developing cancer is low, that does not make that person immune from the disease. As a result, it’s important that men and women take steps to lower their cancer risk.

One of the more effective ways to lower your risk for cancer is to ensure your lifestyle choices are as healthy as possible. Choosing habits that benefit your short- and long-term health can reduce your risk for cancer and a host of additional ailments. * Maintain a healthy weight. According to the American Cancer Society, men and women who are overweight or obese are at a greater risk of several types of cancer, including cancer of the esophagus, pancreas, colon and rectum, breast, kidney, and thyroid. The National Cancer Institute defines obesity as someone with a body mass index, or BMI, of 30 or above, while someone with a BMI * Quit smoking. Smokers might be surprised to learn that tobacco use, according to the ACS, is responsible for nearly 20 percent of all deaths in the United States. That might have something to do with tobacco’s role in causing more than a dozen types of cancer and its link to heart disease, emphysema and stroke.

But smoking can even harm nonsmokers unfortunate enough to spend time in the vicinity of smokers. Such nonsmokers take in nicotine and thousands of additional chemicals, including carbon monoxide and cadmium, a chemical element used in batteries, when people smoke near them. In addition, a study published in the New England Journal of Medicine found that nonsmokers exposed to secondhand smoke were 25 percent more likely to have coronary heart disease compared to nonsmokers not exposed to smoke. Secondhand smoke is especially harmful to children, as kids whose parents smoke around them get bronchitis and pneumonia more often than kids whose parents abstain from smoking in their presence. * Exercise regularly. The NCI notes that there is strong evidence that physical activity is associated with reduced risk of certain cancers, including cancers of the breast and colon. More than 60 studies published in North America, Europe, Asia, and Australia have indicated that physically active women have a lower risk of developing breast cancer than inactive women, with some active women reducing their risk by as much as 80 percent. Studies conducted around the world have produced similar findings with regard to colon cancer. Research has consistently indicated that 18

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adults who increase their physical activity, be it in intensity, duration or frequency, can reduce their risk of developing colon cancer by 30 to 40 percent relative to adults who are sedentary. The ACS suggests adults include at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity in their weekly routines, though many studies have found that 30 to 60 minutes of moderate to vigorous physical activity per day is the most effective way to reduce cancer risk significantly. * Reduce alcohol consumption. While many adults may be quick to point out the benefits that a glass of wine can have with regard to a person’s risk of heart disease or stroke, the National Toxicology Program of the U.S. Department of Health and Human Services as recently as 2011 listed the consumption of alcoholic beverages as a known human carcinogen. Alcohol consumption is a major risk factor for various types of cancers, including head and neck cancers, esophageal cancer, liver cancer, and breast cancer. Adults who continue to consume alcohol should do so in moderation, which the ACS defines as no more than two drinks per day for men and no more than one drink per day for women.

Yearly eye exams can reveal more than just vision trouble More evidence points to the importance of routine eye exams, not only to pinpoint potential conditions of the eye, but also to serve as windows to diseases that affect the entire body. Now more than ever it is essential to make and keep annual eye exams, as they can help to reveal the first signs of serious ailments.

Doctors from around the world say dozens of diseases — from certain cancers to arthritis to high blood pressure — can show symptoms in the eye. Under the watchful and knowing gaze of an eyecare professional, individuals can get early diagnosis and begin treatment promptly.

According to Dr. Roy Chuck, chair of the Department of Ophthalmology and Visual Sciences at Albert Einstein College of Medicine and Montefiore Medical Center, there are many systemic diseases that can be seen in the eye. In addition to the conditions mentioned, jaundice can indicate liver disease while retinal detachment and bleeding in new blood vessels may indicate hypertension. By looking at the color of the cornea, some doctors can tell if a patient

has elevated levels of cholesterol. Many people have had their eye doctors be the first healthcare professional to detect the presence of their diabetes.

If an ophthalmologist suspects an underlying medical condition, he or she will likely refer men and women to their primary care doctors for a more thorough examination.

Going to the eye doctor can do more than ensure your vision is sharp. It’s a life-saving decision for many people who have major health conditions diagnosed through the eyes.

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Separating

FLU FACTS from fiction

Cold and flu season seems to arrive earlier and earlier each year. As more people begin to sniffle and sneeze and feel lousy, they may look for ways to shorten the time they spend battling the flu.

Myths about the flu are nearly as plentiful as the myriad home remedies to banish it. Separating flu facts from fiction can help people more effectively deal with their next bout of influenza.

The following are a few of the more widely spread myths with regard to the flu. * Cold weather causes the flu. Going out in the cold weather with your hair wet is probably not a good idea if you want to keep your immune system healthy. However, the weather is not a direct cause of cold or flu. Rather, contact with the virus through contaminated surfaces or by saliva

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or mucous transmission is how many people catch the flu. * The flu shot injects the body with the flu virus. Some people vehemently oppose getting the flu shot because they believe the immunization itself will cause them to get sick.

Actually, the virus in the flu shot is inactive and cannot make a person ill. The virus used in the vaccine is grown in chicken eggs and killed off before it would cause illness. Minor reactions, such as muscle soreness, can occur at the injection site. Nasal flu immunizations do contain the live virus, but even with nasal applications, it is very rare to get sick from the immunization. * You can starve a fever. Chills, fever and nausea are potential flu symptoms. The notion that you should “feed a cold and starve a fever” has prevailed through the years, but this treatment method really isn’t beneficial. Although a person with the flu may not feel like eating much, he or she should try to remain hydrated and eat as healthy as possible. Salt and potassium are important electrolytes, so consuming crackers, bananas, vegetable soup, and fruit juices can help the body fight the illness.

* Zinc and vitamin C can kick the flu to the curb. Evidence that taking zinc and high doses of vitamin C will help make the cold or flu go away faster is somewhat mixed. Some indications point to throat lozenges with zinc as helping the body fight the flu. Although some people stand by megadosing with vitamin C, the body most likely won’t absorb that much of the extra vitamin C for it to have any benefit. Getting vitamin C through fresh fruits and vegetables can help boost the immune system, however. * If you received the flu shot last year, then you should be fine this year. Some people believe if they received the flu vaccine last year that they do not need to get vaccinated this year. But experts warn there are hundreds of different strains of flu viruses and vaccines are made from three of the most common types currently circulating. Therefore, a vaccine from last year may not protect a person this year. Even if a person had the flu in December, he or she may catch another strain in January. Vaccinations help individuals be safe rather than sorry. * Antibiotics banish the flu.

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How to adjust to a healthier diet

Change often requires an adjustment period. Men and women who switch jobs may need a few weeks before they feel fully comfortable in a new office, while students changing schools may also need some time to adapt to their new surroundings.

An adjustment period is also common when people decide to adopt healthier diets. Diet is often habit-forming, and men and women will need some time to adjust as they kick some bad dietary habits in favor of healthier fare. The following are some simple ways to make that adjustment period a little easier to swallow.

• Go slowly. Some people are capable of going cold turkey when adjusting to a new diet, while others must take a more gradual approach. Unless a health condition that requires immediate change is driving your dietary changes, take things slowly so your body acclimates to its new diet over time. Such an approach may make your efforts more successful over the long haul than making more sudden, drastic changes. For example, suddenly cutting your daily calorie intake in half may force you into old, unhealthy habits when hunger pangs inevitably arise. But gradually reducing your caloric intake over time may make it easier for your body to adjust, decreasing the likelihood that you will relapse into bad habits.

• Explain your motivation to loved ones. Adults, especially married men and women and parents, may find adjusting to a new diet especially difficult unless their spouses and/or families are making similar adjustments. If you are the only member of your household who will be adjusting to a new diet, explain your efforts and motiva22

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tion to your loved ones. Such an explanation will make them less likely to bring unhealthy foods into your home. In addition, your loved ones can prove an invaluable source of support as you make this big adjustment in your life.

• Embrace positive results, even if they are initially underwhelming. Just because you have adopted a new diet does not mean you will see immediate results. Fad diets meant to last just a few weeks may produce immediate results, but such results likely will not withstand the test of time, and you may even gain weight when you revert to some of your old eating habits. The right diet will produce long-lasting results, but you must allow for some time before such diets lead to significant weight loss. In the meantime, place more emphasis on how you feel than the figure that shows up on your bathroom scale each morning. Upon adopting a healthier diet, you will start to notice how much better you feel than you felt when eating a diet filled with fatty, unhealthy foods. Remind yourself of this extra hop in your step as you continue on the path to a healthier lifestyle.

• Don’t give up. Your adjustment period will require some discipline, and there may be moments when you backslide into bad habits. If that happens, don’t allow it to derail all of the progress you have made since switching to a healthier diet. Just accept that you had a setback and resolve to do your best to avoid having another one. The sooner you get back on a healthier track, the better you will feel.

Swimming

more than just a recreational activity Many people view swimming as a purely recreational activity, but the health benefits of swimming should not be overlooked.

Swimming is a great way to get fit, providing great cardiovascular exercise that’s easy on the joints. Swimming engages a variety of muscle groups, making it a great way to get a complete workout.

The following are some additional benefits of including swimming as part of your exercise regimen.

• When swimming, muscles are worked hard, which can help build strength. Much of that work can be traced to the fact that water is far more resistant than air, forcing a body in water to work harder to move than it would if it were walking on solid ground.

• Water buoyancy can enable people to do exercises that would be jarring on land. In water, roughly 90 percent of the body is buoyant. That means working out in the water will put less strain on the knees and hips when it comes to performing high-impact jumping exercises.

• Swimming is a great cardiovascular workout. Swimming can elevate the heart rate to an optimal level and work the lungs, too.

Pushing oneself harder and harder can help to burn calories and lead to weight loss.

• Just about every muscle is used when a body is swimming.

Swimming targets the shoulders, back, arms, legs, hips, and gluteals without requiring complicated workout equipment.

• Swimming may help improve coordination, balance and posture. Swimming also may promote greater flexibility by stretching the body through fluid movements.

While swimming is often considered a relaxing activity tailormade for warm summer days, it also provides a complete and demanding workout that can benefit the body in a variety of ways.

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