5 HEALTHY TIPS FOR SENIORS

You always hear that the secret to staying fit is a balance between regular exercise and a healthy diet. While controlling what you eat doesn't require much more than a little self-control, sometimes maintaining a consistent workout routine isn't as easy as it should be. This can be especially true for older adults who may not have the time or physical ability to properly exercise on a regular basis. The American Council on Exercise (ACE) has come up with a few fitness tips that seniors can use to keep living a happy, healthy life:

1. CARDIO IS A MUST. Anything that gets the heart pumping should result in some solid exercise. Seniors should start light and gradually build up to at least 30 minutes of cardiovascular activity on most (preferably all) days of the week. The exercises in question shouldn't be anything too demanding; think walking, swimming or cycling. Everyday activities like playing with children and dancing can also get seniors some much-needed cardio.

2. PUMP SOME IRON. According to ACE, older adults who have taken part in a strength-training program have been able to regain lost muscle mass while increasing their overall strength, metabolism, bone density, and balance. It recommended lifting weights or relatively heavy household items like milk jugs or canned food in order to maintain muscle mass and promote bone health.

3. DON'T RESIST RESISTANCE TRAINING. Falling is one of the major causes of disabilities among older adults. In order to reduce the risk of injury, try strengthening leg and hip muscles through resistance training (at least 2 days per week) that exercises the most important muscle groups through a full range of motion.

4. WORK ON FLEXIBILITY. Any fitness instructor will tell you how important it is to stretch before and after you exercise. Doing that will help maintain mobility and range of motion while decreasing the risk of injury after exercise. Stretching is also a great way to calm down and relax after a hard yet satisfying workout.

5. STAY SAFE. Exercise, but don't overexert. In order to make sure no problems arise, wear comfortable and well-fitting shoes, avoid outdoor activities in extreme temperatures, stay hydrated, and choose an appropriate workout intensity. If a problem like chest pains or nausea does occur, stop all activity and call your doctor or 911 immediately.

For more exercise and workout ideas for senior fitness, check out www.ACEFitness.org

source: www.ledger-enquirer.com

7 BEST BONE-BUILDING FOODS

Women start to lose bone mass in their 30s. A good diet will lower the risk of a weak skeleton. Here are 7 foods that are great for your main frame. You can make up for diet deficiencies with supplements.

1. Seeds

Think of bone-building minerals and calcium first comes to mind. Our skeleton is largely made of calcium, but other minerals play a key role too. In fact, 50% of the body's magnesium resides in our bones. All seeds are good magnesium sources, but pumpkin seeds outshine the rest.

2. Nuts

Walnuts are rich in alpha linolenic acid, an domega-3 fatty acid - deccrease the rate of bone breakdown and keep bone formation constant. Brazil nuts are also great sources of magnesium. Keep in mind that nuts are high-fat and high-calorie, so limit your daily serving to one ounce.

3. Tap Water

Fluoride, famed for its role in preventing cavities, is also a component of your bones and adds to their density. Many communities add this mineral to drinking water to help dental health.

4. Leafy Greens

Make green your new favorite color. Your salads and steamed greens are packed with bone-building nutrients, particularly calcium, magnesium and vitamin K. Vitamin K is critical in forming bone proteins and cuts calcium loss in urine.

5. Beans

Have beans for supper tonight, especially pinto, black, white and kidney beans. You'll get another good boost of magnesium and even some calcium.

6. Fruits and Vegetables

You've been told this over and over, but it's worth repeating. Higher comsumption means greater bone mineral density. Researchers can't say why, but fruits and vegetables are loaded with an array of nutrients that build strong bones.

7. Dairy

Many of us forget about milk once we woutgrow crazy straws and strawberry powder, but bones don't stop developing in our teens. We add bone mass even in our 20s, but only if we consume enough of the nutritional elements. Calcium and vitamin D help delay loss of bone mass. Milk is a good source of vitamin D because it is fortified. Cheese, yogurt and ice cream generally aren't; they contain little vitamin D.

source: http://www.lifescript.com/ 

10 TOOLS TO EASE JOINT PAIN

Are your joints so sore you can't put on clothes, stand in the shower or open doors or kitchen appliances? Arthritis can rob you of the most basic everyday functions. But you don't have to let the pain steal your freedom. We have gathered 10 handy tools and made it easy for you to find them...

1. SOCK AID: Place a sock over the device, slip your foot in the now open sock. Then pull on the cords attached to either side of the trough to slide the sock onto your foot without pain. One to try: Deluxe Sock Aid, Kat Health Products

2. Zipper and Button Puller: An open hook and a closed wire loop, both attached to a large pull handle. One to try: Folding Zipper and Button Puller, Wellhaven

3. JAR OPENER: A device to help open jars. There are many devices that pop jar tops, from a round rubber no-slip disk to an electric opener. One to try: Jar Opener, Good Grips

4. REACH EXTENDER: This simple tool is nothing more than a long aluminum pole with a trigger handle at one end that controls a set of claws on the other end. One to try: PikStikPro reacher, PikStik

5. BATH/SHOWER BENCH: A bench-like chair has suction-cup tips on two legs to anchor it in your tub to prevent slipping. One to try: Transfer Bench, Medline

6. ELEVATED TOILET SEAT: A toilet seat that clamps on to your regular seat and raises it by about 6 inches, making it easier on your joints. One to try: Locking Raised Toilet Seats, Medline

7. DOORKNOB ADAPTER: The handle allows you to open a door in various ways, by pushing on the long handle with your elbow or the side of your hand, or by pulling up with the back of your hand. Door openers for cars are also available. One to try: Leveron Handle Door Knob Adapters, Leveron

8. CAR SLIDE: A swivel seat much like a Lazy Susan. THe seat makes it easier to swing legs in our out of a car. It also includes a handle bar that offers something to lean on or push off from. One to try: Automobility Solution, The Wright Stuff

9. PILL CAP OPENER: This device makes it easier to push down and twist off the bottle cap. It also works for medicine bottles and other twist-off bottle tops. A simpler alternative: ask your pharmacist for easy-to-open bottles, but be sure to keep them out of children's reach. One to try: Pill Cap Openers, Aids for Arthritis

10. EASY-TO-GRIP UTENSILS: Utensils with rubber-like handles. Fattened cutlery handles are more comfortable and easier to hold. One to try: Utensils Set, Good Grips

Talk to your doctor about "handy helpers" to get through the day. They may even be able to write you a prescription; some insurance companies cover them.

source: www.lifescript.com

WHAT NOT TO DO FOR YOUR HEART'S HEALTH

When it comes to the heart's health, there are some things you can't control - lime getting older, or having a parent with heart disease. There are many more things you can do to lower the chances of sabotaging your ticker. An ounce of prevention really is worth a pound of cure in this instance. To help your heart keep on keeping on, here are 10 things NOT to do:

1. KEEP SMOKING. A major cause of heart disease, smoking raises blood pressure, causes blood clots, and makes it harder to exercise. It's the number one preventable cause of premature death in the U.S.

2. IGNORE THAT CHEST PAIN. When your heart literally aches and you don't know why, it's time to get it checked out. If you have chest pains while exercising, that's a red flag. If it happens after a heavy meal, it's more likely to be yoiur stomach causing trouble. Regardless of what you're feeling or when, even a doctor can't tell if you're in real trouble over the phone. So you have to seek medical attention in person to get a definitive answer for chest pain.

3. JUST ACCEPT THAT IT'S IN YOUR GENES. Having a family history of heart disease is a strong risk factor for predicting your own chances of heart trouble. Having a parent who has had an early heart attack doubles the risk for men having one; in women the risk goes up by about 70%. You can still beat the odds. For example, lowering your LDL reduces your risk by 50%. But you can only be proactive if you actually know whether heart disease or stroke runs in your family. Take time to find out your family's health history.

4. SKIP YOUR CHECKUP. When you don't get checked out regularly by a doctor, you might not realize if you have some of the silent heart risk factors that are harder to detect. Some of the most common, symptom-free cardiovascular issues are also some of the most easily treated.

5. BE A COUCH POTATO. Exercise helps lower blood pressure, improves cholesterol levels, encourages weight loss, benefits blood vessel function, and cuts stress, among other things. It's never too late to make an impact with exercise. Just be sure to talk to a doctor before you start a new fitness regimen.

6. STOP TAKING YOUR MEDICATIONS. If you stop taking your heart medications, you may not feel better or worse afterward. But you could still be heading for a cardiac catastrophe.

7. FORGET YOUR GROWING WAISTLINE. If your belt size is slowly getting bigger, that's something to worry about. Excess fat tissue in the midsection could mean metabolic syndrome. Metabolic syndrome is a combination of risk factors that can lead to heart disease, stroke, or diabetes, through hardening of the arteries, insulin resistance, and inflammation.

8. NEVER MIND WHEN YOUR HEART FLUTTERS. A fluttering feeling in your heart that causes chest discomfort, shortness of breath, the feeling you could faint, or actual fainting could be a sign of heart arrhythmia. That's an electrical problem with your heart, causing it to beat either too fast, too slow, or just irregularly. If it happens frequently or is associated with other symptoms, seek medical attention immediately.

9. LET YOUR BLOOD PRESSURE RUN AMOK. A good way to wreck your heart is to leave your blood pressure elevated and untreated. Only about half of American adults with high blood pressure keep it under control.

10. EAT WITH ABANDON. Being overweight or obese contributes to heart disease, heart failure, and a shorter lifespan. No doubt, lasting weight loss is tough to accomplish. But the good news is, even moderate weight loss can improve heart risk factors. Aimfor a diet rich in fruits, vegetables, and nuts. Fats found in fish, olives and olive oil, nuts and avocados are heart-healthy and should be eaten in moderation.

source: http://www.webmd.com/ 

15 CANCER SYMPTOMS MEN IGNORE

Experts say that men could benefit greatly by bein galert to certain cancer symptoms that require a trip to the doctor's office sooner rather than later. Routine preventive care can find cancer and other diseases in their early stages. When cancer is found early, there are more options for treatment. That means there are also better chances for a cure. Some cancer symptoms in men are specific. They involve certain body parts and may point directly to the possibility of cancer. Others are vague. But you can't rule cancer out without seeing a doctor.

1. BREAST MASS: If you're like most men, you've probably never considered the possibility of having breast cancer. Although it's not common, it is possible. Any new mass in the breast area needs to be checked out by a physician.

2. PAIN: As they age, people often complain of increasing aches and pains. But pain, as vague as it may be, can be an early symptom of some cancers. Any pain that persists, should be checked out by your physician.

3. CHANGES IN TESTICLES: Testicular cancer occurs most often in men aged 20 to 39. The American Cancer Society recommends that men get a testicular exam by a doctor as part of a routine cancer-related checkup.

4. CHANGES IN LYMPH NODES: If you notice a lump or swelling in the lymph nodes under your armpit or in your neck - or anywhere else - it could be a reason for concern. Your doctor should examine you and determine any associated issues that could explain the lymph node enlargement.

5. FEVER: If you've got an unexplained fever, it may indicate cancer. Fever, though, might also be a sine of some other illness or infection that needs treatment. Check with your doctor to find out what might be causing the fever and to determine its proper treatment.

6. WEIGHT LOSS WITHOUT TRYING: Unexpected weight loss is a concern. If a man loses more than 10% of his body weight in a time period of 3-6 months, it's time to see the doctor.

7. GNAWING ABDOMINAL PAIN AND DEPRESSION: Any man who's got pain in the abdomen and is feeling depressed needs a checkup. Experts have found a link between depression and pancreatic cancer. Other symptoms may include jaundice, a change in stool color, a darkening of the urine, and itching over the whole body may also occur.

8. FATIGUE: Fatigue is another vague symptom that could point to cancer in men. Many other problems could cause fatigue as well. If you feel extremely tired and you don't get better with rest, check with your doctor.

9. PERSISTENT COUGH: Coughs are expected, of course, with colds, the flu, and allergies. A very prolonged cough, lasting more than three or four weeks, or a change in a cough should not be ignored. Those cough patterns warrant a visit to the doctor.

10. DIFFICULTY SWALLOWING: Some men may report trouble swallowing, but then ignore it. Swallowing difficulties may be a sign of GI cancer. Let your doctor know if you are having trouble swallowing.

11. CHANGES IN THE SKIN: You should be alert to not only changes in moles, but also changes in skin pigmentation. Suddenly developing bleeding on your skin or excessive scaling are reasons to check with your doctor. Do not wait longer than several weeks after noticing skin changes.

12. BLOOD WHERE IT SHOULDN'T BE: Anytime you see blood coming from a body part where you've never seen it before, you should see a doctor.

13. MOUTH CHANGES: If you smoke or chew tobacco, you need to be especially alert for any white patches inside your mouth or white spots on your tongue. You should report the changes to your doctor or dentist.

14. URINARY PROBLEMS: As men age, urinary problems become more frequent. Those problems include the following: The urge to urinate more often, especially at night. A sense of urgency. A feeling of not completely emptying the bladder. An inability to start the urine stream. Urine leaking when laughing or coughing. A weakening of the urine stream. Every man will develop these problems as he gets older, but once you notice these symptoms, you should seek medical attention.

15. INDIGESTION: Many men, especially as they get older, think "heart attack" when they get bad indigestion. Persistent indigestion may point to cancer of the esophagus, throat, or stomach. Persistent or worsening indigestion should be reported to your doctor.

source: www.webmd.com

EXPERT INFORMATION ABOUT LUPUS TREATMENT

Nine out of ten people with lupus are women, and it strikes most often when they're 15-44 years old. All of us produce beneficial antibodies that fight against harmful viruses and bacteria. But that's not the case when a woman has lupus. With lupus, her immune system goes haywire, producing antibodies that attack not invading germs, but the body's own healthy cells. In the process, it systematically damages many different tissues and organs, such as the skin, kidneys, lungs and heart. It is a lifelong disease, but most women live fairly normal lives even when they have it. Although there is no cure for lupus, treatments have improved dramatically in the last decade.

WHAT CAUSES LUPUS? It is partly genetic. If a twin has lupus, her identical twin, with the same genes, has a 20-30% chance of developing it too. Family history increases your risk, but 80% of those who get it have no family members with lupus. So, the environment matters, too. If a woman is exposed to silica dust (for example), that seems to increase her risk for lupus. Smoking and getting either too little Vitamin D or too much sun exposure can also trigger lupus. One form of lupus is induced by taking certain medications. We don't really know what causes this switch in the immune system.

WHAT MEDICATIONS CAN CAUSE LUPUS? There is a blood pressure drug, Hydralazine, and another for heart arrhythmia called Procainamide. They are not used a lot by women. There is one for rheumatoid arthritis called Infliximab, and that's used more often by women. Drug-induced lupus is rare and reversible. You are just switched to other medicines.

WHY IS LUPUS MORE PREVALENT IN WOMEN? Female hormones may help explain the sex disparity. Boys are about at likely as girls to get lupus before puberty. The shift happens when horomones kick in. On the other hand, women who take birth control pills or hormone replacement after menopause are not at higher risk for lupus. Women are advised to avoid high doses of estrogen as a precaution, because research suggests this might contribute to developing lupus.

IS THERE ANYTHING WOMEN CAN DO TO PREVENT THE DISEASE? There is no proven way of preventing lupus. Based on what raises the risk, we advise women not to smoke and to wear goggles or a mask if you're exposed to silica dust, to make sure your Vitamin D levels are normal and not to get too much sun.

WHAT ARE THE COMMON LUPUS SYMPTOMS IN WOMEN? Joint pain is what sends most women to the doctor. Fatigue is another huge problem - lots of women have had it for months, even years, and it feels like having the flu all the time. Loss of appetite, weight loss, low-grade fever and swelling in the legs are other typical symptoms of lupus. There may also be hair loss. More than half of people with lupus have rashes that worsen with sun exposure. It is called the butterfly rash, because it goes across on cheek, over the bridge of the nose and then across the other cheek.

IT IS HARD FOR DOCTORS TO GET A LUPUS DIAGNOSIS? It can be difficult for primary-care doctors to diagnose because you have to be able to see the pattern. If you're not thinking about lupus, you could easily conclude that the woman just has the flu or arthritis. Sometimes it takes women years to get an accurate lupus diagnosis.

IF A WOMAN SUSPECTS THEY HAVE LUPUS, WHAT ARE TESTS DOCTORS SHOULD GIVE TO DIAGNOSE IT OR RULE IT OUT? A good screening test is the antinuclear antibody blood test (ANA), and 99% of people with lupus will screen positive on it. You also should get a complete blood count test because it will usually show low white blood cells with lupus. Doctors also should test to see if you have protein in the urine, since that is an early tipoff that you might have lupus and that it's starting to harm your kidneys.

IF YOU SCREEN POSITIVE ON THE ANA, WHAT IS THE NEXT STEP TO AN ACCURATE DIAGNOSIS? At this point, it would be wise to ask for a referral to a rheumatologist. You will need a battery of more sophisticated tests to confirm lupus, and a specialist will know how to do them.

WHAT ARE THE DIFFERENT TREATMENTS IF YOU DO HAVE LUPUS? For many years the gold standard has been Cytoxan, which suppresses the immune system and helps keep symptoms of lupus manageable. But, it can put into early menopause and lead to dangerously low white blood counts or bleeding from the bladder. Some women take arthritis drugs, aspirin or steroids, depending on their symptoms of lupus. There is a new drug called Benlysta. It works well for 60-70% of patients, and that is a big response rate.

WHAT IS THE PROGNOSIS FOR WOMEN WITH LUPUS? Although there isn't a cure, the chances of living a pretty normal life are goo. Less than 10% of people with lupus die from it, and almost all of them are African-American. That's because they'r not just at higher risk to get the disease, they often have more severe cases.

Roughly 1.5 million Americans are afflicted with lupus. A diagnosis can be difficult, because the symptoms are sometimes intermittent and changing. Recent improvements in lupus treatment have made the condition somewhat easier to control.

source: www.lifescript.com

TIPS FOR SENIORS ON IMPROVING MEMORY

You're telling one of your favorite stories, one that you've told many times, when you suddenly lose your train of thought. You spent the morning looking for your keys before finding them in the bathroom. Your doctor's secretary called earlier this week to ask why you missed your appointment. If these events sound familiar, you are not alone. Memory loss affects millions of senior citizens each year, but there are things that you can do to prevent or even reverse this condition.

PLAY GAMES

Crossword puzzles aren't just a fun way to pass time. Word games give your brain a much-needed workout, helping to improve memory. Other games to try: Chess, Scrabble, Sodoku, Words with Friends, Hangman.

EXERCISE

You already know that exercise helps keep your body fit, but did you know that it is also good for your brain? Exercising several times a week sends signals to your body encouraging the growth and development of new brain cells. It even helps reduce feelings of stress, depression and anxiety, all of which have been linked with memory loss.

READ

You don't have to read Hemingway or the Wall Street Journal; anything will help get the gears in your brain going. Yes, even those tabloids at the checkout lane. You'll get the best results from books and articles that challange your brain, but don't let that stop you from reading the fun stuff.

SOCIALIZE

If you're retired, you might finally have time to do all the things that you enjoy. Grab your partner and a few friends for a game of tennis, a night of dancing, or an afternoon of intellectual conversation. Studies show that social interaction helps reduce depression and improve cognitive function.

SLEEP

Sleep is one of the most important ways to ensure that your memory continues working as well as it should. Make sure that you get at least 7-9 hours of sleep per night, more if needed.

EAT WELL

A diet centered on potato chips and candy bars might seem appealing at first, but it can cause your brain to stop functioning as well as it should. Give your body the nutrients that it needs by eating a diet rich in fruits and vegetables. The hype about fish being good for memory is well-deserved, as foods rich in Omega-3 have been shown to improve the overall function of the brain. Don't forget to drink plenty of water, as dehydration doesn't do your brain any favors.

TAKE A CLASS

Many colleges offer discounted - or even free - courses for senior citizens. Spend your day solving quadratic equations in Algebra, or dissect a frog or snake in Biology. If college isn't an option you'd like to entertain, take an art or cooking class. Learning new things is an excellent way to keep your memory working well.

KEEP STRESS AT BAY

If you've been paying attention - you know that stress can trigger memory-related issues. Stress leads to the release of cortisol, a hormone that damages the brain. It also makes concentration difficult. There is no one-size-fits-all plan when it comes to stress management, so experiment with different methods until you find the one that works best for you.

source: www.southcoasttoday.com