Los Angeles Jewish Home

When it comes to aging well, we’re all looking for the magical fountain of youth that will keep us healthy and vigorous well into our senior years.

It turns out there really is a tried-and-true method for aging well physically, mentally and spiritually. It’s not magic, and it takes effort, but it can add years to your life, help keep your brain fit, and boost your mood.

The secret formula: regular exercise and a healthy diet.

“Only thirty percent of how you age is determined by your genes,” says David Heber, M.D., Ph.D., Director of the UCLA Center for Human Nutrition. “The other seventy percent is in your hands.”

For example, he notes, Asians who live in China and Japan typically have low rates of cancer and diabetes. However, once they come to the U.S. and adopt our dietary habits, their rates dramatically increase.

Physical Activity

Active people are half as likely to develop heart disease than those who are inactive. They are less likely to develop diabetes and osteoporosis; make fewer visits to the doctor and the hospital; and take fewer medications. Unfortunately, more than half of Americans age 65 and over are inactive.

“Exercise of the right types can maintain muscle mass … which improves overall metabolism, puts less stress on your pancreas, and helps you achieve a healthier body,” says Dr. Heber.

Here’s the catch: You need to do physical activity regularly in order for it to work. By scheduling time for physical activity and making it part of your regular day, you are more likely to stick to a routine. You don’t need to join a gym: Lift two-pound weights while you watch TV or walk the entire mall when you go shopping.

Be sure to include these different types of exercise, each of which provides unique benefits:

• Endurance activities are those that make you breathe hard, like dancing, swimming, biking, or running. Build up to at least 30 minutes of endurance activity most days of the week. You can break the 30 minutes into shorter sessions.
• Strength exercises involve lifting weights. This helps build muscles and strengthens bones.
• Balance activities help improve balance and prevent falls. Your doctor can show you some exercises to do on one foot to improve balance. Here are some examples: http://www.mayoclinic.com/health/balance-exercises/SM00049
• Flexibility activities generally refer to stretching, which can improve your freedom of movement.

Diet

The other part of the equation is diet. Studies show that following a healthy diet can reduce the risk of osteoporosis, high blood pressure, heart diseases, and certain cancers. What does a healthy diet look like? At least half of your plate should consist of fruits and vegetables. Eat a variety of colors of produce in order to take full advantage of what Dr. Heber refers to as “nature’s pharmacy.”

In ancient times, Dr. Heber notes, our diets were filled with fruits and vegetables. These foods contain chemical compounds that protect us against cell damage and disease. However, modern food processing has removed many of these compounds from our diets.

The part of our plate not filled with fruits and vegetables should include a combination of low-fat dairy products, grains – at least half of them whole grains – and lean protein such as fish or chicken. Nuts and beans also count as protein.

We need some fat in our diets, but not all fats are created equal. Red meat and full-fat dairy products -- such as cheese, milk, ice cream and butter – contain trans and saturated fats, which increase the risk for certain diseases. Monounsaturated and polyunsaturated fats, on the other hand, are good for the body. They are found in such foods as salmon, nuts and seeds, plant oils, and avocadoes.

Dr. Heber says that most of us consume more sugar than we realize because many of the processed foods we eat contain high fructose corn syrup. Soft drinks are a major source of “empty” calories. Thirty-three percent of the sugar consumed in the average American diet comes from soft drinks.

The secret’s out: For a healthy body, exercise regularly and choose foods wisely.

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Here’s one more powerhouse tip for aging healthfully: Get preventive health screenings and appropriate vaccinations. Here are guidelines for women and men:
http://www.nlm.nih.gov/medlineplus/ency/article/007463.htm
http://www.nlm.nih.gov/medlineplus/ency/article/007466.htm.

Always check with your physician before beginning a diet or exercise program.

Labels: Balance, David Heber, Diet, Endurance, Exercise, Flexibility, For the Body, Nancy Sokoler Steiner, Physical Activity, Strength

Taking the steps necessary to prevent falls are among the most important things to do for seniors. Unfortunately, nearly a third of all seniors will experience a fall. In the majority of those cases, if a senior fractures a bone from a serious fall, it is either fatal or significantly shortens his or her life (page 6). The good news, thankfully, is the vast majority of falls are completely preventable!

National Fall Prevention Day happens tomorrow, September 22nd—appropriately during the Fall. Organizations from coast to coast are reaching out with helpful information for seniors and their families to help stave off slips and tumbles.

Many of the most common causes of falls are well known, and the Jewish Home has been sharing the recommended ways to stay upright for a number of years. (The hyperlinked story is from December 2010.) From fall-proofing a senior's home to simply wearing sturdier shoes, the ways to prevent these catastrophic spills are relatively easy to do. Also important is physical fitness. Taking the time to keep leg, core, and balance muscles stimulated and healthy will go a long way to keeping seniors on their feet.

Recently, McKnight's, a leading long-term care and senior living magazine, published an interesting article about a new study on fall prevention. Researchers from UCLA found that among "Medicare beneficiaries [i.e., seniors] who had their cataracts removed, 16% fewer had hip fractures within the first year of surgery than those who did not."

And that percentage climbs the older the sample group gets. "Study participants between the ages of 80 and 84 experienced the biggest benefit of the surgery, with a 28% reduced risk of fractures."

So take a moment tomorrow to assess your surroundings and the living situations of the seniors you care about. A couple of simple changes could save lives.

Labels: Aging, Balance, Cataracts, Fall Prevention, Falling, Healthy Aging, Home Safety, McKnight's, National Fall Prevention Day, Safety, Seniors, September 22, UCLA

Cross posted from the Los Angeles Times.


By Karen Voight


When your core is strong, daily activities become easier and you'll get more from your exercise routines as well. Remember to incorporate this straightforward yet challenging move for a more balanced practice.

Begin on your hands and knees. Turn to the side and position your right hand directly below your right shoulder and your right knee below your right hip. Straighten your left leg with your left foot flat on the floor, toes and knee facing forward. Reach up with your left arm so it is above your shoulders. Engage your abdominals and move your tailbone in toward your body to avoid over-arching your lower back. Look up to the ceiling and pause.

Keeping your hips and shoulders stacked, push through your left heel and lift it to hip level. Concentrate on maintaining your balance with minimal movement in your torso. Hold this position for three to six breaths. Then lower your leg, come to all fours and repeat on the other side.

Voight is the creator of a line of fitness DVDs, including "Full Body Stretch" and "Ballet BodySculpt."


Read the original article.

Labels: Activities, Balance, Cross Post, Fitness, For the Body, Los Angeles Times, Staff, Voight

Cross posted from The New York Times blog, The New Old Age.


By Karen Stabiner

Robert F. Bukaty/Associated Press

For the first time since 2001, the American Geriatrics Society and the British Geriatrics Society have updated their guidelines for preventing falls in older people. The update includes two notable changes: One recommends tai chi — the meditative, slow-motion Chinese exercise — as an effective way to prevent falls, while another suggests that doctors review medication use by all elderly patients, with an eye toward reducing use of those drugs that increase the risk of falling.

The earlier guidelines did not single out any particular exercise regimen and endorsed prescription reviews only for patients taking more than four medications.

Exercise is essential for any older person who can manage it, according to Dr. Mary Tinetti of the Yale University School of Medicine, a chairwoman of the panel that issued the new guidelines. Tai chi gets the nod because several trials have suggested that it seems to help reduce the risk of falling, she said, although it is possible that other forms of balance training work just as well.

Greg Fuller teaches tai chi at the Jewish Home in Los Angeles. “The basic underlying philosophy is that balance is everything,” he said. Most important for his students, whose average age is 90, tai chi involves small, slow, controlled motions.


“With beginners, we spend a lot of time working while seated, bringing attention to the proper alignment of the pelvis, chest and head,” said Mr. Fuller. Once that is accomplished, “finding strength and balance while standing is much easier.”

Even then, many students work standing just behind a chair. “The presence of the chair back within reach gives them a sense of security and confidence,” Mr. Fuller said. “They forget about the possibility of falling and concentrate on the movements.”

Confidence is important to fall prevention, according to Dr. Tinetti, who said that fear of falling can itself lead older people to cut back on activities they used to enjoy. The less they do, sadly, the less they eventually are able to do.

The geriatrics groups also have long recommended that the medication regimens of older patients be reviewed and, if possible, scaled back. Earlier guidelines called for reviewing medications only if a patient takes more than four. This time around, researchers say that all older patients ought to have their doctors review their prescriptions for any that might increase the risk of falling.

“The evidence is strongest that medications that affect the brain — these include antidepressants, sleep medications and medications for anxiety — increase the risk of falling,” said Dr. Tinetti. “There is also a suggestion, not yet proven, that narcotics and some blood pressure medications may increase the risk of falls, as well.”

The updated guidelines distinguish between a fall that requires intervention and one that might be a isolated incident. The updated criteria for getting a risk evaluation are:

• An elderly person worried or frightened by a fall.
• Two or more falls in the past year.
• One or more falls with injury.
• Repeated difficulty with balance when walking.

Read the original blog post here.

Labels: Aging, Balance, Cross Post, Falling, Fitness, For the Body, Health, New York Times, Stabiner, Staff, T'ai Chi, The New Old Age