ISSUE #30 - JUNE 2021
Herbal medicines What you should know
Getting Enough Rest
ISSUE #30
●
June 2021
PUBLISHER / OWNER Hank Vander Veen EDITOR Kristina Hacker ART DIRECTOR Harold L. George GRAPHIC DESIGNER Sharon Hoffman SALES & MARKETING Chris Castro Beth Flanagan
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C O N T E N T S
Time for a change. Your local news source.
HERBAL OPTIONS . . . . . . . . . . . . . . . . . . . . . . . 5 MENTAL HEALTH . . . . . . . . . . . . . . . . . . . . . . . . 7 HEALTHY HABITS. . . . . . . . . . . . . . . . . . . . . . . . 8
is now Now locally-owned.
EXERCISE. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
2 0 9 M U LT I M E D I A . C O M
BOOSTING IMMUNITY. . . . . . . . . . . . . . . . . . . 10 PREVENTION. . . . . . . . . . . . . . . . . . . . . . . . . . 12 ACTIVITY ALTERNATIVES. . . . . . . . . . . . . . . . . . 15 NUTRITION . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 EATING WELL . . . . . . . . . . . . . . . . . . . . . . . . . 17
VALLEY OAK DENTAL GROUP Serving the community since 1979 General Dentistry Dr. Bonnie Morehead Dr. Ron Joseph Dr. Rudy Ciccareli
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209 SENIOR LIVING | HERBAL OPTIONS
What seniors should know about herbal medicines
A
lifelong commitment to healthy living can improve life expectancy and quality of life while reducing a person’s risk for various conditions and diseases, including cancer and heart disease. Healthy lifestyle choices like eating a nutritious diet and exercising regularly can greatly reduce a person’s risk for various ailments, but such choices don’t eliminate that risk entirely. As a result, even healthconscious men and women may need to rely on medication to stay healthy. That’s especially true for seniors since age is a risk factor for various conditions. A 2014 analysis that appeared in the Archives of Gerontology and Geriatrics examined nearly 1,300 published articles that focused on the use of herbal supplements by elderly patients. Though only 16 of those articles met the researchers’ criteria, the analysis concluded that herbal supplement usage is common among elderly patients, as was a lack of dialogue about such supplements between medical professionals and seniors. A concerted effort to initiate such dialogue on the part of both patients and health care providers can help shed light on herbal medicines so people taking them, including seniors, can learn more about what they’re putting into their bodies.
WHAT ARE HERBAL MEDICINES? The National Health Service of the United Kingdom, a widely respected and publicly funded health care system, describes herbal medicines as those with active ingredients made from plant parts like leaves, roots or flowers. Because herbal medicines are made from plant parts,
many people assume they’re safe to take without consulting a physician. However, the NHS urges people to treat herbal medicines with the same care and respect as they would more conventional medicines. Herbal medicines can affect the body in various ways. A frank discussion with a physician can shed light on the potential side effects of herbal medicines and whether or not they’re safe.
WHY SHOULD SENIORS BE CONCERNED ABOUT HERBAL MEDICINES? The NHS notes that seniors taking other medications may experience problems if they begin taking herbal medicines as well. The National Center for Complementary and Integrative Health, which is part of the U.S. Department of Health and Human Services, notes that more well-designed studies are necessary to fully evaluate interactions between herbal medicines and prescription drugs. However, the NCCIH notes that some evidence points to some harmful effects of mixing the two. For example, the NCCIH reports that prolonged exposure to concentrated garlic extracts may reduce the efficacy of some drugs. The potential for these types of interactions should be enough to compel seniors to think twice before taking herbal medicines without first consulting their physicians. In addiJUNE 2021
tion, the NHS has developed a list of various types of people for whom herbal medicines may not be suitable, and that list includes the elderly. 5
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Seniors considering herbal medicines should discuss the pros and cons of such products with their physicians prior to taking anything.
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209 SENIOR LIVING | MENTAL HEALTH
Stress and Seniors
S
tress is the body’s natural danger alarm. When your body sense danger, your brain sends stress signals to you muscles and your adrenaline starts to pump. Once your body sense the danger has passed, your body goes back to normal. Chronic stress can be harmful to your body and even more hazardous to the elderly.
EFFECTS OF STRESS
Stress changes your body in many ways. First, chronic stress can lower the power of your immune system, leaving you vulnerable to infections and disease. Adults are already more susceptible to illness due to age-related problems in the immune system. This, combined with chronic stress, can leave your body even more vulnerable to illness and disease.
Stress also cause heart problems. Stress raises your adrenaline, which in turn, makes your blood pressure and heart rate rise. Stress can cause seniors and adults to find relief in other activities such as drinking, smoking or eating, which can cause even more harm over time. In all, stress can make your body and health change quicker than you can anticipate, so it’s important to know how to regulate and cope with stress.
quickly than they want to. It’s important to know how to cope and deal with stress in healthy ways. Here are some tips to help you manage your stress in a healthy way. Working out has been shown to relieve stress in a healthy way as well as making you more healthy. Picking up a new hobby, such as painting or walking in your local park with your dog, can be a healthy way to get you out of the house and away from work life
COPING WITH STRESS
An increase of stress over time can result in seniors losing loved ones, their independence and their health more
or what ever is stressing you out. Getting involved in causes you care about and volunteering your time can help manage your stress while also making you feel good and making an impact in your town or society. Focus on things you can control and not on things about life or your day that you cannot change. Learning to manage stress can be as simple and as difficult as learning to manage your mind.
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209 SENIOR LIVING | HEALTHY HABITS
Rest is Important
R
est is not only important for your body but it’s also important for brain and emotional health.
Sleep.org says getting good rest and relaxing your muscles and brain can help restore a sense of calm during times of exhaustion, illness or overexertion.
BENEFITS OF SLEEP Sleep.org says our brains are dependent on quality sleep, which helps remove toxins that accumulate during the day. Without sleep, our bodies can’t recover or recharge. Getting good quality sleep has a positive effect on your brain, emotions and body. Getting good sleep helps your body’s immune system and can help protect your body from disease. Sleep can have a direct effect on how you feel during the day. If you aren’t sleeping well at night, you won’t be able to tackle the day effectively. Sleep.org says deprivation is linked to lower immunity and increases inflammation, which makes us more susceptible to depression, anxiety and other mental illnesses. Sleep also effects your weight and heart health. Getting enough sleep helps your body regulate appetite and burn more calories.
GETTING MORE SLEEP If you aren’t getting good sleep during the night on a regular basis, there are tips and tricks you can try to get you feeling
sleepy quicker and sleeping longer. Sleep.org shares the following tips on how you can get more sleep during the night. Avoid using phones, computers or other devices right before you go to bed. Adopt a relaxing pre-sleep ritual to help get your mind and body ready for sleep. Exercising during the day will help you feel more tired at night. Avoid caffeine or tobacco products before bed. Nap less during the day; it can have a direct effect on your sleep schedule.
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GET MORE REST Resting during the day can be as beneficial as getting good quality sleep. Adopt a rest routine to help you find a consistent way to feel more sleepy. Sleep.org says listening to music, reading or taking a relaxing bath will help you sleep better. Getting away from your stressful work during the day is also beneficial for you. When work becomes overwhelming, take a few minutes to go for a walk or listen to music away from your desk. Sleep is so important for all aspects of your health. It’s important to prioritize it and make sure you get the sleep you need to get. JUNE 2021
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209 SENIOR LIVING | EXERCISE
T
Get Active
here are a lot of preventative measures you can take to stay healthy as you get older. One of those is staying active as you get older.
Here are some tips from health.gov to keep you moving and active.
BEFORE YOU START
Physical activity is great for people of all ages. But, before you start, there are some things you should know. If you have a health problem such as diabetes, heart disease or obesity, talk to your doctor before getting out and getting active. Your doctor should help you determine what exercises and activities would be a good starting point.
START SLOW
If you have never been very physically
active and are looking to begin, there are some steps you should take to ease yourself into being active. Begin by aiming for two and a half hours of moderate activity a week. See how working out fits into your weekly schedule and what you can take. You can always add more time of exercise a day as your body adjust to the workouts. Choose aerobic activities such as walking fast, dancing, swimming or raking leaves outside. What matters is doing activities that will make your heart beat faster. Talk to your doctor if you have shortness of breath, chest pain or unplanned weight loss.
ANYTHING IS A WORKOUT
Working out doesn’t necessarily have to be running or lifting weights. Household chores can be a good workout for you. Raking leaves, cleaning the house or even doing some simple balance exercises can be good workout for you. As long as it gets your body moving and active. A good workout can be as simple as tossing the ball around with grandchildren or swimming in a pool.
Health.gov does recommend doing muscle-strengthening activities at least two days a week. These kinds of workouts can be anything such as using bands or hand weights. If you don’t have bands or weights available you can also use bottles of water or food as weights. You can find some inexpensive weights at local outdoor stores or even your local grocery store.
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209 SENIOR LIVING | BOOSTING IMMUNITY
Stopping Infections
A
young body can fight off most infections pretty easily but, just like everything else as you get older, it becomes harder for your body to keep up and fight off illnesses. Luckily, there are some things you can do to prevent the spread.
EAT IMMUNE- BOOSTING FOODS
Your diet directly effects your immune health and the foods you eat can increase its efficiency. Eating a low-fat, plant-based diet may help give the immune system a boost. Your immune system relies on white blood cells to combat bacteria, viruses and other invaders. People who eat more plants have been shown to have more
effective white blood cells when compared to non-vegetarians. Foods high in vitamins, minerals and antioxidants boost immune health. Studies have shown fruits and vegetables provide nutrients that can boost immune function. It’s because they are rich in antioxidants and nutrients such as beta-carotene, vitamin C and vitamin E.
SEE YOUR DOCTOR REGULARLY
As you get older, there are more reasons for you to get out and go see your
doctor. It’s important to get regular scheduled check ups with your doctors to make sure you monitor your health. Your body changes day by day and anything can happen overnight. You may be wondering how often “regular” is exactly. There are a few things to consider when asking yourself this: On your last visit, did your doctor advise a return date for you? Did you go back on the return date? Have you noticed any health change since the last time you visited?
• • •
Your body needs sleep to function and sleep is especially important for your immune system. Sleeping issues are linked to health problems such as heart disease, Alzheimer’s disease and obesity. Lack of sleep can harm immune system by weakening it’s defenses and making it easier for your body to catch sickness or colds. Add more fruits, vegetables, grains and beans to your diet to help yourself get better, deeper sleep.
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209 SENIOR LIVING | PREVENTION
Bladder Health
Y
our bladder changes as you get older. You can’t control everything that happens with your bladder, but there are precautions you can take to prevent issues such as infections and other problems. Here are some tips from the National Institute on Aging to keep your bladder healthy as you get older.
DRINK WATER
Water is the liquid of life and this is especially important for your bladder. Water is the best fluid for bladder health. The NIH says most healthy people drink six to eight 8-ounce fluid glasses of water each day. Water should be at the least half of your fluid intake. For some people, this amount of water
can be harmful, so it’s important to speak with your health care provider about how much water you should be drinking a day. If you drink a lot of sodas, caffeinated drinks or alcohol, you are not getting the amount of water intake a day that you should.
USING THE RESTROOM
If you’re drinking plenty of water in a day, that means you will be using the restroom plenty of times. It’s important to use the bathroom often and when needed.
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NIH suggests you should urinate at least every three to four hours. Holding urine in your bladder for too long can weaken your bladder muscles and make a bladder infection more likely. It is important to take your time in the restroom to make sure you fully empty your bladder. If urine stays in your bladder for too long, you can increase the chances of getting a bladder infection.
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Using the restroom can be stressful for some seniors. It is important to make sure you are as relaxed as you can be when using the restroom. Relaxing the muscles around your bladder will make it easier to empty the bladder. NIH says hovering over the toilet for women can make it hard to relax your muscles, so it is best to sit on the toilet seat.
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209 SENIOR LIVING | ACTIVITY ALTERNATIVES
Exercise ideas for people with mobility issues
Physical activity is vital to overall health. The World Health Organization says limiting time spent being idle and taking advantage of opportunities to get moving — even if it’s just a little bit of exercise — can go a long way toward improving overall health. In November 2020, the WHO released new exercise guidelines for people of all ages. Adults should get between 150 and 300 minutes a week of moderate to vigorous aerobic activity, and that includes older adults and those with chronic conditions or disabilities. Individuals with limited mobility due to age or preexisting medical conditions may wonder how they can meet the guidelines for exercise. Those with chronic pain or illness sometimes find that exercising for more than a few
minutes can be challenging. Even brief periods of exercise can pay dividends, and there are various approaches people can take to work around mobility and other issues.
EXPLORE CHAIR EXERCISES
Just because you are seated doesn’t mean you can’t get a workout in. Seated chair exercises can work various muscle groups. Seated arm rows, tummy twists, overhead arm raises, hand squeezes with a tennis ball, inner thigh squeezes, leg lifts and extensions, and many other exercises can be customized to be performed in a chair.
WORK OUT IN THE WATER
Exercising in the water can assist with movement and reduce strain on the JUNE 2021 15
body. The Arthritis Foundation says the water’s buoyancy supports body weight, which minimizes stress on joints and can alleviate pain. Water provides gentle resistance as well — up to 12 times the resistance of air. That means it’s possible to build strength and muscle even just walking or swimming around a pool.
USE RESISTANCE BANDS
Resistance bands are like giant rubber bands that can be used to build up strength and flexibility. Resistance bands are effective, low-cost gear that can offer high-impact results for building muscle, staying fit and increasing mobility. Resistance bands can be used in lieu of hand weights for many exercises and be ideal for those who find barbells and dumbbells are challenging to maneuver. SENIOR LIVING
MIND-BODY EXERCISES ARE AN OPTION
Elder Gym®, a fitness from home service for seniors, suggests exercises like Tai Chi and yoga for those with limited mobility. These exercises integrate awareness of body movement with the exercise through coordinated breathing. The exercises encourage people to focus on slow, fluid movements and deep stretching. Seniors and others with limited mobility are advised to first discuss fitness regimens with a physician to get a green light to proceed. Then exercise regimens can be started gradually and altered to become more vigorous as the body acclimates to exercise. Increase duration and frequency as strength and endurance builds.
209 SENIOR LIVING | NUTRITION
Take Supplements A
s you get older, you may need to add dietary supplements to your daily diet to add extra nutrients to your diet or lower your risk of health problems.
Dietary supplements come in many different forms such as pills capsules, powders, gel capsules or liquids. Many dietary supplements contain different vitamins, minerals fiber, amino acids, herbs and other enzymes. It is important to understand supplements are not intended to prevent to treat, diagnose or prevent disease or sickness. Unlike drugs, you don’t need to see a doctor to take dietary supplements nor do you need to a prescription to take supplements. It is recommended by the Centers for Disease Control and Prevention that you see a doctor if you are unsure of what supplements to take.
WHAT ARE THE RISKS?
Just like everything else you take or put into your body, there are some risks to taking supplements, especially for older consumers of vitamins. There are certain products that may do more harm than good and create unexpected risks. Many supplements contain some ingredients that triggers effects in your body. If you are taking prescription or over-the-counter medicine, extra supplements may cause unexpected results. Another circumstance to take into account is if you are planning surgery. Talk to your doctor about any and all JUNE 2021 16
supplements you may be taking. The Federal Drug Administration says supplements may have an effect before, during or after your surgery. Your doctor may ask you to cease taking the supplements two or three weeks before your surgery. Too much of a good thing can be bad for you. You have to consider your age, health status and what you are taking. Taking too much of different vitamins and supplements may cause the effects of each supplement to interfere with each other and harm your health. SENIOR LIVING
TALK TO YOUR HEALTH CARE PROVIDER
The FDA says you and your health professionals are a team working toward a common goal, a developed and personalized plan for you. That being said, it is important to let them know everything you are taking or are planning to take. Your doctors and other health care professionals will help professionals monitor your health and how certain supplements affect your body. It is important to understand they may not have every answer for your questions and concerns but they can consult other professionals that may.
209 SENIOR LIVING | EATING WELL
Choosing Healthy Meals
E
ating healthy begins at home with you. As you get older, you need to be mindful of the food you put in your body. You don’t have to begin a crazy diet or crazy workout routine to be healthy. Being healthy can be as simple as eating better food and maintaining a healthy weight.
KNOW YOUR PLATE
Healthy eating changes as you get older. As you grow older, your metabolism slows down, so you need to take in fewer calories than you did in the past. Your body also needs to take in as much nutrients as it can. This means eating the best and healthiest foods that will give you the best nutritional value. A part of this is knowing your plate and knowing what you take in every day.
Everyone remembers the food pyramid and what it contains, but the United States Department of Agriculture has began a new simpler way for people to see what they should eat each day called MyPlate. The program helps people find out what they should be eating and about how much of a certain item they should each at a time, making it easier for you to head down to your local grocery store with confidence knowing you have a list of what you need and how much of it.
EAT IN MODERATION
Eating healthy all the time can be
tiring and, after a while, all the healthy foods you can become tasteless and aggravating. It’s OK to eat out at your favorite fast food place or even have a burger and some fries. Just remember to eat those types of food in moderation, maybe once every week or two. It’s important to also monitor how much of a unhealthy food you eat a day. Don’t spend a whole day eating unhealthy foods that will break
your diet. Begin the day off with a heathy oatmeal and fruits for breakfast and eat the burger for dinner or you can switch it up with a pancake, sausage and egg breakfast and a wholesome salad for dinner. You don’t have to drive yourself crazy to be healthy and you can still all the foods you love, just in moderation.
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John Zeiter, M.D. Richard Wong, M.D. John Canzano, M.D. Joseph Zeiter., Jr., M.D. Mohammad Pathan, M.D. Jennifer Pham, O.D. Robert Dupree, O.D. Krishna Patel, O.D. Ralph Miranda, O.D. Katelyn Balancio, O.D. Larry Simpfenderfor, O.D.
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