I’ve known for a long time that when I’m in a funk, down in the dumps or just in a lousy mood, a quick 20 minute walk/jog or even 10 minutes on the treadmill or running up and down the stairs 5 times will help get me through the temporary blues. (I do admit, however, the stair piece doesn’t work so well.)  Now the experts are saying the mood boost associated with a moderate aerobic workout can last a long time ever after you take off your walking shoes.

I’m smiling to myself as I write this post because I’m thinking of all the time, money and energy spent on arriving at this conclusion and they could have just asked me!

But now it’s official, friends. But here’s something I didn’t know. I never really thought about it but I assumed that this boosted good feeling only lasted for a short time. Now we’re being told that rather than fading after an hour or so, the beneficial effects of physical activity on mood begin as soon as a person exercises and may last as long as 12 hours afterwards. “Post-exercise glow” were the words in the report presented May 2009 at the American College of Sports Medicine’s Annual Meeting. The research was carried out at the Massachusetts General Hospital’s Depression Clinical and Research Program.

Apparently, exercise helps to relieve stress by releasing endorphins and other good hormones that elevate our mood. What is of particular interest is that even in moderate amounts, exercise can be very helpful in preventing emotional problems. All of which is a very good thing because we face enough physical and mental challenges as we get older and can certainly do without the emotional glitches.

To your success at healthy aging.

Ruthan Brodsky

Research projects are many regarding how not to succumb to the couch and shrivel up after retirement. Here are a few tips that will keep you going whether or not you are working and employed. Read the rest of this entry

As long as you are going to pay more attention to your blood pressure, take a few minutes and learn more about how your blood pressure works and keeps everything pumping.

The two numbers in a blood pressure reading represent the peak pressure reached in your heart’s pumping cycle. The top number is the systolic pressure and the bottom number is the diastolic pressure which is the lowest pressure you have during the resting phase of the cycle.

The entire result is measured in millimeters of mercury (mm.Hg) and written with the systolic pressure number over the diastolic.  For instance, your blood pressure may read 110/80 mm Hg. That would be considered normal. A high blood pressure reading would be 140/80 mm Hg or 120/90 mmHg.

Keep in mind that blood pressure naturally rises and falls throughout the day so a single reading doesn’t tell you much. What does matter is the pattern over time. You are diagnosed with high blood pressure only if your doctor finds a consistently elevated level over several months.

In 2003 the Joint National committee on Prevention, Detection, Evaluation and Treatment of High Blood Pressure stated that in people over age 50 an elevated systolic reading (top) such as 140 Hg or higher is a more significant risk of cardiovascular disease than the diastolic reading. Other research indicates that just treating high systolic pressure cuts the risk of stroke in people ages 60 or more.

Again, this is important to keep in mind because by the age of 60, high blood pressure affects about half the population . Fortunately, lifestyle changes and sometimes medication can successfully treat the condition. For instance, if you are heavy, every 2 pounds of weight you lose can  reduce your pressure. If you have no complicating health problems, the goal is to reduce blood pressure to under 140-/90 mm Hg.

If you have issues with your bp tell us what you are doing to manage your blood pressure.

To your successful healthy aging.

Ruthan Brodsky

Heart failure is a confusing and frightening term for many people.

I bring up this topic because a neighbor’s husband was diagnosed with heart failure. During a conversation about his condition, his wife thought that her husband’s heart had stopped beating when the doctor told her the diagnosis was heart failure.

At that moment I took a deep breath not knowing whether or not it was my place to help her understand the term, but I did explain that heart failure really means that the heart isn’t working as effectively as it should.

In other words the pump is broken. Either the heart isn’t able to fill up with enough blood or pump with enough force, or both. If the heart is not pumping as efficiently as it should, then your need for oxygen and nutrients is also not being met. When the heart does not pump powerfully as it should, fluid backs up into the lungs and builds up in the feet, ankles and legs. That means the organs are also not getting enough blood and oxygen.

On the other hand, heart failure does not mean the situation is hopeless. It is true that heart failure cannot be cured, but patients can take steps to manage their heart failure so it does not get worse.

Medications such as diuretics, ACE inhibitors to lower blood pressure, beta-blockers to slow heart rate, and Digoxin to strengthen the heart beat may be prescribed to help alleviate the symptoms and make the heart function more efficiently. When patients experience severe heart failure they may have a pacemaker, heart pump or even a heart transplant.

There are warning signs that you or someone you know may be experiencing heart failure. They include:

• Feeling unusually tired especially during an activity.

• Shortness of breath

• Difficult breathing when lying down

• Swelling in the feet, ankles and legs

• Coughing while exercising or when lying down

• Abdominal pain and loss of appetite

• Weight gain from fluid buildup

• Frequent urination

All of the above are possible signs that fluid is building up in your body. Contact your doctor if you are experiencing any of these symptoms. Remember early detection, regardless of the disease or condition, means early treatment, which is likely to equate to a more quality lifestyle.

To your healthy aging.

Ruthan Brodsky

You and I know that exercise is good for us.  I admit to being very good about doing aerobic exercise on a regular basis but not so good about strength training. I need to set aside time for longer workouts at least a few times a week. Read the rest of this entry

I don’t believe that you can stop aging. Neither do I believe that you can reverse aging. I do understand that there are medical and surgical and pharmaceutical things you can do and have done to you that may help you look younger and may even give you more energy, but those aren’t the secrets I’m seeking.

I’m convinced that the secrets to not becoming old are wrapped up in the lifestyle habits I need to include in my daily activities that will give me:

• the strength I need to lug groceries and play with my grand kids and push a vacuum;
• the flexibility I need so I can back up into a parking space and get in and out of a car without struggling;
• the smarts I need to continue to be productive in whatever I choose to do;
• the compassion I need to accept my aging and all the losses that will accompany those years.

Secrets To Health and Aging is an exploration to discover what we need to know and do to lead extraordinary lives as we age.

I suspect you have additional ideas about what your secrets are to healthy aging. Will you share them with us? Scroll down to comments and type your tips for healthy aging. Let’s see how much good information we receive.

To your healthy aging success.

Ruthan