Back to exercise. I wrote a series of posts on the topic ending with June and I have more to write.

The benefits that exercise provides me are hard to ignore. I believe it helps keep me physically and mentally healthy. I know it strengthens my heart and lungs. I usually feel more energetic after exercise. It provides stress relief, and acts as a natural antidepressant. I’ve added 45 minutes to an hour to my days for something that’s exercise even if it’s walking around the block twice a day.

I also exercise because it burns calories and helps me maintain or lose weight by burning calories. Admittedly, walking doesn’t burn much but I can fit in a bit of jogging and get my heart rate up which is important for fitness and endurance. I know that I’m burning more calories walking than I am writing this post, sitting at the computer. My body has to physically work harder. The good part is that even after I’ve ended the walk, my body continues to burn calories at a modestly increased rate for a couple of hours.

That’s where the strength training and working out with a personal trainer add to the benefit of exercising. I’m not losing as much muscle mass as I would without strength training as I get older. The more muscle I have the higher my metabolic rate will be which means I’ll burn more calories even when I’m writing blog posts from my computer.

Another benefit is that exercise helps build strong bones and lets face it, as we get older our bones are losing their mass. Regular exercise is one of the best things I can do to prevent the bone weakening disease of osteoporosis. In fact, strength-training exercises may even increase my bone density which means my balance and posture will remain good and reduce my risk of falls. Weight bearing exercises such as walking, dancing, and playing pickle ball are exercises that support my body weight.

It may appear that I should be more tired after walking but most of the time I’m more energized. I suspect fatigue is often the result of a combination of being overweight, over stressed and getting too little sleep. Fatigue can also be a symptom of a disease. Most of the time, however, my fatigued is caused by an overscheduled life. For instance I’ve learned that trying to find time to exercise if you’re already overload with stuff top do won’t work very well. You have to make time for exercises by reevaluating your priorities.

Finally, when I need a break, whether it is from family or my work, I go for a walk or do some kind of exercise. It beats depression. Actually exercise fights against depression by stimulating the production of endorphins, those brain chemicals that produce feelings of well being.

Exercise also fights against depression by activating the neurotransmitters or chemicals used by nerve cells to communicate with one another associated with depression – serotonin and norepinephrine. These neurotransmitters should balance out. When they don’t you experience depression. Exercise helps synchronize these brain chemicals and feelings of depression are reduced.

Now you know why I like exercise and there’s no reason it can’t work for you in the same way.

Much success with your exercise.

Ruthan

Ruthan Brodsky
Health Writer & Business Writer
Copywriter & Content Creator
Upside of Aging

Massage therapy is not new. It dates pack thousands of years. In fact, massage therapy is a form of hands-on healing that’s been used since ancient times and across many cultures.

As an addition to your bits of medical information, Hippocrates defined medicine as the art of rubbing. Today, massage is a popular form of complementary and alternative medicine (CAM) in the US used to help manage pain, sleep problems, and the negative effects of stress.

Massage has become an important phase of managing cancer treatments and has been included in many clinical practice guidelines including:

• the National Cancer Institute’s PDQ supportive care treatment summaries;
• the American Pain Society;
• the American College of Physicians’
• the American College of Occupational and Environmental Medicine;
• the Commission of the Counsel on Chiropractic Guidelines and Practice Parameters.

The fact is more patients are using massage therapy as a complementary health care approach to maintaining their well-being or to manage specific health complaints. As a result I see massage becoming an integral part of the medical communities application of complimentary medicine.

For instance, massage is often used to manage symptoms of patients who have cancer. Massage may be addressing pain or fatigue, the side effects from treatment, reducing depression, anxiety and sleep problems or in an effort to improve their quality of life.

The reason massage is used more frequently is there are few serious risks when administered appropriately by a well trained massage professional. Side effects may include temporary discomfort, bruising, swelling or sensitivity or allergy to some of the massage oils.

For instance, an oncology trained massage therapist knows how to treat a patient after surgery and during radiation for cancer. No work is usually done on the incision area of 4-6 weeks after surgery and then it’s only a gentle message.  During radiation no massage oil/lotion is applied to the radiated area.  Above all, any massage work following cancer surgery is always done to the patient’s tolerance.

One message therapist told me that sometimes post surgery cancer patients are embarrassed about their scars. I look at scars as the body’s natural way of healing. More importantly because scar tissue can form both internally and externally causing tightness to the area or pain and numbness.  A massage therapist can reduce the scar tissue which will probably help reduce the tightness symptoms.

A good massage therapist is a blessing for many people with chronic illnesses, people who have trouble with their joints, and for all those struggling to stay fit and youthful but over doing it.

Enjoy your massage and if you can, make it part of your health routine.

To feeling good about yourself,

Ruthan

Ruthan Brodsky

Health & Business Writer

Upside of Aging

Content Creator & Copywriter

Many retirees and people 65 and over don’t exercise. For some reason they’re either concerned they may hurt themselves or they hurt too much to get moving. Neither is unusual. The fact is many seniors are discouraged by chronic health conditions or concerns about falling. If you’re one of those who have never exercised before, at least on a regular basis, you may not know where to start. You may even be thinking you’re too old or too frail to get started.

The fact is you can’t afford not to get moving. Exercise may well be your fountain of youth. It is the key to getting strong and staying strong, being energetic and socially engaged as you age. Exercise can help you maintain your independence, elevate your mood, and enhance your memory. No matter what your physical condition, your physical ability, you can exercise.

Your first step is to check with your doctor to make sure you have no restrictions or you understand what those restrictions may be.  Then your task is to find an activity you enjoy. Maybe it’s Sumba dancing or a variation of yoga or just chair stretches, remember a sedentary life is not healthy.

Start slow even if you are excited about your exercise problem. Slowly increase the time you spend on exercises and the intensity of your program. Find a partner to walk with and include walking in your exercise program.  Keep reminding yourself that regular exercise builds strength and stamina so that you will improve your balance and reduce the risk of falling.

Keep in mind that as you age exercise can help you maintain or lose weight. As your metabolism naturally slow with age, keeping your weight down becomes a major challenge.  Exercise helps increase metabolism and build muscle mass all of which helps you burn calories.

One of the results that I appreciate a great deal from exercising is that it boosts my mood and gives me a feeling of self confidence. It’s those endorphins that exercise produces that help you feel better and actually reduce feelings of sadness and depression. My world always looks better after I exercise.

I’ve also been told that exercise is good for the brain because it helps to increase the supply of oxygen that gets to the brain.  That means preventing memory loss and cognitive decline.

If you’re new to exercise then start by walking and find out where there’s a nearby community house that has a senior program. If your city doesn’t support a community house there are gyms that have reduced rates for seniors. The important thing is for you to find someone who knows what they’re doing, is trained to work with seniors, and can help you create an exercise program that works for you.

In the summer I’m up at the crack of dawn so I can get in my walk and short jog before the sun is too strong. It’s amazing how many people in our neighborhood are thinking the same thing.

Exercise is to be enjoyed. Have fun.

Ruthan

Ruthan Brodsky

Health Writer and Content Creator

Business Writer & Copywriter

Two days ago I saw a man almost doubled over as he walked. Then today I saw a lady just outside the market using a walker because she could hardly stand up with her Dowager’s Hump also known as kyphosis. I’m noticing these people because I’ve been working on my posture and can see signs of forward head and rounded shoulders.

There are several factors that can lead to kyphosis, which in itself can lead to serious health problems. For instance studies show that the more kyphosis you have the less mobile you are. It was a study of close to 3000 women which showed that the greater curved angle of the spine the longer it took to perform daily tasks.

 This thesis makes perfect sense to me! There are other more serious possibilities also. For instance it’s not unusual to have decreasing lung function. You’re also likely to fall more which means possible spinal fractures and possible trouble swallowing.

 It was commonly thought that vertebral fractures were the primary cause of the Dowager’s Hump. However, only about one third of kyphosis patients have fractures which blows that old theory. The reason is there are other factors involved such as degenerative changes of the discs between vertebral bodies, loss of postural flexibility that comes with getting older, and weaken of the extensor muscles in the back and changes in the ligaments from aging.

 Osteoporosis is also a major cause of kyphosis and should be treated as early as possible.

 Treatment

My goal is to maintain a healthy posture by preserving bone and muscle strength in my back. I’m taking vitamin D supplements, I’m exercising and working with weights for bone density. I’m also taking calcium supplements . In fact, the trainer I have was a physical therapist at a hospital and he’s been working hard at my upper body strength all month. I have a small degree of scoliosis and find it difficult to do yoga. However, I do something aerobically almost daily and I stretch and cross train with weights.

One of my stretches is what I call a chest opener. I stand straight with my knees slightly bent, feet hip-distance apart and toes pointing ahead. Keeping my shoulders down, I clasp my hands together behind my back. Then I extend my arms and raise them up slightly. I hold the stretch for a 15 count and return to the starting position. I repeat the exercise 3 times.

I work on my back and pectoral muscles because I sit at my desk a lot and it’s easy for me to get a hunched over posture. That means my pecks have let go and I’m in a hunched over posture. My pecks have contracted and shortened and my upper back muscles have lengthened and weakened. Not good.

Contracted chest muscles can contribute to shoulder problems, a sore neck and back pain. I think the best treatment is stretching and being aware about how you’re holding your upper body. They’re important so that you can correct your posture.

More on exercising and aging for my next post. In the meantime,sit up straight, shoulders back and chest out.

To your good posture.

 Ruthan

Ruthan Brodsky

Health Writer & Copywriter

Business Writer and Content Creator

A long time friend recently fell and fractured one elbow and broke her writs on the other arm. I mention this because I’m picking her up this evening to attend our book club meeting. My friend is 52. The fact is osteoporosis and low bone mass affect almost 45 million adults age 50 and older, and most of them women.

What you need to know is that the National Osteoporosis Association does not consider osteoporosis part of normal aging. The good news is that a healthy lifestyle and some medical treatment can prevent or minimize the condition.

Many physicians recommend that women 60 years and older be screened for osteoporosis if they have a second risk factor besides menopause. Some of those risk factors include:

• A family history of osteoporosis;
• Being thin;
• Smoking and/or excessive drinking;
• Eating disorders or diseases that affect the absorption of food;
• A diet low in Vitamin D or Calcium;
• Long term use of corticosteroids such as prednisone and others for inflammation and pain.

What is really amazing is that in any given year, more than one-third of adults, age 65 and older, experience a fall. Out of those 20 to 30 percent have injuries that decrease their mobility and independence.

Men who are over age 70 should also have a bone density test. That’s the latest thinking even though men don’t they are at risk for osteopenia or osteoporosis because they have a greater bone density than women. This concept no longer holds true especially if men have low levels of the hormone testosterone.

Treatment

• Diet is most important to bone development and calcium is the most important mineral for bone mass. Your best sources of calcium are milk and dairy products, green vegetables, calcium enriched products plus supplements.

• Vitamin D is found in eggs, salmon and sardines, and some fish oils plus supplements.

• Exercise is also important to maintaining strong bones because bone forms in response to stress and weight bearing exercises.

Our bones don’t reach their greatest density until we are about 30 years which means that anyone under 30 should do whatever they can to help increase their bone density. Stop smoking, lose weight, and exercise for a healthy lifestyle.

If you’re over 30 it’s still not too late to make these lifestyle changes. A balanced diet and exercise will slow down the process. Some doctors recommend osteoporosis meds like Fosamax or Boniva or even hormone therapy

Other researchers report that many younger postmenopausal women may be taking drugs they don’t need. That’s because it’s not unusual for the medical community to view osteopenia as a possible medical marker for risk of osteoporosis. The questions for the medical community is now:

Are we over treating osteoporosis  or are we under treating the disease?

In the meantime, the National Osteoporosis Foundation has revised its treatment guidelines and now recommend that drugs be considered for post menopausal women and men age 50 and older who have a good probability of a major osteoporosis related factor greater or equal to 20 percent or a 10-year probability of hip fracture of 3 percent or more.

I’m going to let my physician figure out what my place is for those guidelines.  In the meantime I will continue to exercise and take Vitamin D supplements and work on good balance. What about you?  Have any thoughts?

To your successful healthy aging.

Ruthan

Ruthan Brodsky

Health Writer and Business Writer

Copywriter and Content Creator

Expert in Aging

How much our bodies are changing is a frequent topic of conversation among my female friends and I. the men in my life are also very much aware of their changes in body shape and height but they simply don’t make it such a public topic.

If you are 40 or 50 you may not be giving much thought to aging but the health challenges that lie ahead are motivating enough to think ahead. Now is the time to take better care of yourself so that getting older may not be such a great challenge.

It’s true, there are diseases that continue to escape medical solutions such as Alzheimer’s or Parkinson’s or cancer. Even so, researchers are now reporting that with a healthy lifestyle many of these plus other medical challenges can be prevented or delayed.

Weight Gain and Obesity
Did you know that close to three-quarters of adults age 60 and older are overweight or obese? And if you are reading posts from this blog and others I publish you probably are well aware that obesity is related to type 2 diabetes, cardiovascular disease, breast and colon cancer, gall bladder disease and high blood pressure.

What you may not know is that more than 40 percent of adults 60 and older have a combination of factors known as metabolic syndrome. Metabolic syndrome increases their risk for developing diabetes, cardiovascular disease and certain cancers. Metabolic disease is characterized by:
•    Waist measure more than 35 inches or women and 40 for men.
•    Triglyceride level of 150 mg/dl or higher.
•    HDL levels (good cholesterol) less than 40 mg/dl in men and 50 mg/dl in women.
•    Blood pressure of 130/85 or higher.
•    Fasting glucose level of 110 md/dll or higher.

Any woman will tell you that after menopause they tend to accumulate fat around the waist and hips and men around the gut. No secret to fighting this trend: more exercise and reducing calorie intake including alcohol. It also includes a diet of more omega-3 fatty acids and a diet of less fatty foods.

Keep in mind that size matters, especially when you’re eating out. It’s common for restaurants to serve larger than life portion sizes. To deal with these very large portions I either share the entry with a friend or decide how much I’m going to eat and take the rest home.

I also do my best to be honest with myself before dining at a restaurant or even at a friend’s home for a barbeque. I think about how this meal fits into the rest of the foods that I’ve eaten for the day. Sometimes I think of the special dinner first and change what I eat during the day so I can enjoy the tomato bisque at the restaurant or the barbequed lamb chops at a friend’s home.

I ask myself questions like:

• Can I afford to eat a little more than usual or have I taken in too many calories already?

• How long will I have to exercise to make up for the chocolate cake?

• Is it a special occasion or restaurant that’s worth eating lighter the next day?

It is a constant battle because my body doesn’t consume the calories it once did 20 years ago. As we get older our metabolism slows down. I’m sure there’s a good reason for that slow down but right now it’s a pain in the neck. On the other hand, at least I’m healthy enough to face the challenge of not gaining weight and for that I’m grateful.

To our successful efforts to maintain a healthy weight as we age.

Ruthan

Ruthan Brodsky
Health Writer & Copywriter
Business Writer & Content Creator

What foods are good or better for you are the headliners for hundreds of magazine articles and for tens of thousands of internet articles and blog posts. The mystery of good nutrition perpetuates itself with paid programming and internet ads touting this or that diet program or source of energy. Sometimes the answers are obvious. Other times you need to do some exploring.

For instance, is eating late at night more likely to cause weight gain than eating the same meal earlier in the day?

Weight Watchers and the Atkins and South Beach Diets have always told dieters to limit the food they eat at night. You’re not supposed to eat after 7 PM or  5 PM depending. I admit to believing that if  I ate when I was less physically active that I would be more likely to store the calories as fat rather than burn them off as energy.

I learned several years ago my thinking was wrong. Researchers tracked the eating habits of close to 8,000 U.S. men and women for 10 years and tracked the percentage of their daily calories after they ate at 5 P.M. The conclusion was no impact on weight gain; the evidence isn’t there.

However, what you eat does count. If staying up late at night leads to extra snacking, that can increase your total calorie count. If you eat extra calories because you’re tired or bored or stressed those calories will eventually show up around your expanded waist line.

Unfortunately, I don’t have a black and white answer about whether calcium citrate is better than calcium carbonate. There is a difference between the two. Citracel, for example, is made with calcium citrate which doesn’t need stomach acid to be broken down. All of which means if you take calcium on an empty stomach, calcium citrate is the way to get your calcium.

However, if you take your calcium supplement with a meal there’s no real difference between calcium carbonate and calcium citrate pills. Calcium carbonate is less expensive and less bulky. To get  the same amount of calcium from either you need to take twice as much citrate as carbonate.

The Recommended Dietary allowance (RDA) for calcium is 1000 milligrams a day from food and supplements for women 50 and under and men 70 and under. If you’re older than that the recommended dosage is 1,200 milligrams. Keep in mind that it doesn’t make sense to take more than 500 mg at a time because your intestinal tract doesn’t absorb more than that at any one time.

I’ll be unlocking more food untruths in future posts. In the meantime, if you know of a food myth or have a question, type it in the comment Box so I can respond and share the answer with all our readers.

To your success at healthy aging,

Ruthan

Ruthan Brodsky

Health Writer

Business Writer & Copywriter

Mind & Body Issues in Aging

The numbers indicate that more than 75 percent of Americans have some form of gum disease and only about half of them are aware they have a problem.

Your mother was right when she reminded you to brush your teeth. One of the major risk factors for gum disease is lack of oral hygiene. In other words, brushing your teeth, flossing, plus regular professional examinations and cleanings are all steps that anyone can take to help prevent gum disease. Other factors affecting the health of your gums include:

• Tobacco usage

• Diabetes

• Stress

• Clenching and grinding teeth

As people age, the risk for periodontal disease increases. In a study of people over 70 years old, over three quarters had at least moderate periodontitis and over 25 percent had lost some of their teeth.

Gingivitis is the mildest form of periodontal disease. It produces toxins that irritate gum tissue causing red, swollen gums that bleed easily. When left untreated it could lead to mild or severe periodontitis.

Periodontal disease is a chronic bacteria infection that affects the gums and the bones supporting the teeth. It causes inflammatory gum lines leaving space around the tooth where food can easily be trapped and plaque forms.

Some medications may also cause gingivitis such as the antiepileptic drug phenytoin or even a calcium blocker used to treat heart disease or high blood pressure.

For women who entered menopause, the decrease in estrogen levels that occurs may increase your risk of developing tooth or periodontal disease by causing you to have a dry mouth.

As you age, general wear and tear may be the problem. After a lifetime of 75-80 years, even healthy gums can start to recede. When your tooth roots are exposed by gum recession, you are more likely to develop root decay and lose another tooth.

Here’s an interesting fact: adults over age 35 lose more teeth to gum disease than from cavities and three out of four adults are affected at some time in their live. Unfortunately, even with someone who is diligent about dental care, a person can develop periodontal disease which requires professional intervention.

Here are a few prevention and treatment options that your dentist, hygienist or other oral professional can perform to help you maintain healthy teeth and gums.

One of them is the process of plaque and tartar removal or prophylaxis which is a thorough, professional cleaning that is usually part of your regular dental check up.  Prophylaxis eliminates the bacterial source of your gum irritation. If gingivitis has progressed to a more advance stage of periodontal disease, your dentist may use ultrasonic instruments or scaling and root planning procedures to clean and smooth root surfaces under the gums.

In the future, genetics may play a more important role regarding your risk of tooth lost. It may be that science will be able to test you for oral disease. In the meantime, apply the basic dental hygiene that protects against gum disease.

In the meantime, develop your own daily oral hygiene and combine that with regular visits to the dentist for healthy teeth and gums.

My goal for these last 2 posts was to help you become more aware of the importance of your teeth and gums and to do something about your higher risks.

To your great smile as you age,

Ruthan

Ruthan Brodsky
Business writer and Copywriter
Health Writer & Content Creator
Mind and Body Age Issues