JustCare

Tag: Diet

  • Eat less, live longer

    Eat less, live longer

    Over the last 30 years, the risk of chronic conditions in people 55-64 has declined. Researchers now believe that we can improve quality of life and live longer, if we eat less.

    While studies have not been done on humans, studies on rats, mice and monkeys show that reducing their daily calorie intake by 30 percent–while ensuring good nutrition–improves their health and extends their lives.

    According to the BBC, even in Ancient Greece, eating less was considered best for one’s health. Plain and simple, slim Greeks lived longer than obese Greeks.

    Two major studies on calorie intake of rhesus monkeys show that a 30 percent lower calorie intake means longer life and better health. Their risk of cancer and heart disease was cut in half.  And, none of them developed diabetes. Moreover, almost four in ten (37 percent) monkeys who did not reduce calorie intake died of age-related causes in 20 years; fewer than one in eight (13 percent) monkeys with reduced calorie intake died in 20 years.

    And, while we are not rhesus monkeys, our DNA is 93 percent identical. We also age in a similar way, with skin and muscles that typically sag, and hair that generally thins and goes grey. Like people, rhesus monkeys are also prone to diabetes, heart disease and cancer as they age.

    Stat reports that a professor at USC, Valter Longo, is selling diet boxes based on the theory that fasting and eating less will improve our health and extends our lives, as it has been shown to do in mice and other lab animals. Longo suggests that fasting allows us to turn off cells that are otherwise active if we’re always eating. In the process, fasting strengthens the cells so they can burn more fat.

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  • Vitamin E supplements: Should you take them?

    Vitamin E supplements: Should you take them?

    One question I bet you have because it’s one my patients ask me over and over again is which vitamin supplements you should be taking.  For example, should you take Vitamin E supplements? Before I can answer, I want to know what you’re eating because what you eat matters. If you are eating a balanced diet, there should be no need to take vitamin supplements.

    Today, I’ll talk about Vitamin E supplements. People mistakenly think that Vitamin E prevents certain cancers.  But, if you look at the studies relating to colorectal cancer, they show that Vitamin E does nothing to prevent colorectal cancer. Some people also mistakenly think that Vitamin E helps protect against Alzheimer’s.  But three different studies show that taking it has little or no benefit for people suffering from Alzheimer’s disease or people with mild memory loss.

    What is also true is that the Vitamin E supplements, along with other vitamin supplements in high concentrations, carry risks. There is no evidence to suggest that taking too much Vitamin E from food is harmful to your health. If you are taking anticoagulants, talk to your doctor about Vitamin E supplements. They have been shown to interact with anticoagulants, which could lead to bleeding risks.

    In short, if your diet is balanced, you are probably getting enough Vitamin E.  Eating nuts, leafy greens, and any fortified foods Vitamin E can easily let you meet your daily recommended value of Vitamin E.  If you’re on a low-fat diet, be sure to eat leafy greens, since many low-fat diets may not provide you with enough Vitamin E.

    Don’t take a vitamin supplement without speaking with your doctor about it. A dietary change could help you avoid spending the extra money on supplements and the potential risks associated with them.

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  • Lifestyle changes could help reduce risk of memory loss as we age

    Lifestyle changes could help reduce risk of memory loss as we age

    Some estimates suggest that as many as one in five people over 65 have mild cognitive impairments. When these impairments are caused by medication side effects or depression, they can be reversed with treatment, Dementia cannot be reversed, but certain behaviors might forestall its onset. A recent Mayo Clinic study finds that lifestyle changes could help reduce the risk of memory loss as we age.  In addition to eating a healthy diet and exercising, participating in artistic activities could really help keep our minds from slipping.

    Researchers at the Mayo Clinic found that people who engage in artistic activities in middle and older age had a 73 percent lower risk of developing a mild cognitive impairment. People who engaged in crafts had a 45 percent lower risk. People who socialized had a 55 percent lower risk. And, believe it or not, people who used a computer had a 53 percent lower risk.

    By contrast, researchers found that having high blood pressure or suffering from depression in middle age increased the risk of developing a mild cognitive impairment.

    The researchers studied 256 people with an average age of 87, who had neither memory or thinking problems when the study began. People over 85 represent the fastest growing age group in the United States. The full study is available online in the journal Neurology.

    Here are more ways to reduce risk of memory loss and improve your health:

    Visit www.eldercare.gov to find the area agency on aging (AAA) in the community. AAA’s can provide information on free and low-cost activity programs for adults 60 and older.

  • Good Grief: A Guide to Navigating Loss

    Good Grief: A Guide to Navigating Loss

    Each year 2.5 million people die in the U.S. Loss is an inevitable part of life. And, people increasingly must cope with the death of loved ones over the course of older adulthood. While the instinct may be to brace yourself against the emotional wave of grief, studies show that exploring all the accompanying feelings is a critical part of understanding, navigating and accepting a loss.

    The coping process affects the mental, physical and emotional well-being of all those affected by loss, so it’s important to address the changes in your body, mind and soul, whether it’s with a family member, caregiver, doctor or nurse practitioner. Here are a few places to start:

    1. Practice mindfulness. Avoiding the pain of loss lets it build internally over the course of time, so it’s better to address your feelings as they come. Acknowledging your feelings is the first step to mindfulness, which is the practice of non-judgmental awareness of your conscious thoughts and feelings. And keep in mind that it takes time to mourn a loss.
    1. Talk to caring friends, join a support group or get professional help. Many adults see a grief counselor at the onset of a loss, but talking to a mental health care provider or caregiver repeatedly can help establish emotional and behavioral patterns that might affect the grief process. Consistent visits to a counselor can help you get more comfortable with opening up about your thoughts over time.
    1. Pay attention to your diet. Grief can manifest in appetite changes, which lead to under- and over-eating. Keeping track of new eating habits, cravings and weight fluctuations can highlight a need to readdress your nutrition. Sharing a meal with a family member can be a simple and fulfilling way to stay accountable for your eating habits.
    1. Get closure. You can pay homage to loved ones by visiting their grave, writing a letter, creating an artistic tribute, or talking about them to your friends or family. There’s no limit to the opportunities for closure, and many adults pursue more than one method.

    These are only a few of the dozens of ways adults can pursue healthy habits when navigating the loss of a loved one. If you or someone you know needs help, visit https://www.mentalhealth.gov/get-help/ or talk to a health care provider today.

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  • Help yourself: Think outside the box with diet and exercise

    Help yourself: Think outside the box with diet and exercise

    People are often pushed away by the thought of “diet and exercise” as a cure-all. The problem is the mental approach many of us take at the onset. We can focus on the challenges of incorporating physical activity and new nutrition habits into our daily lives. Or, we can help ourselves and think outside the box with diet and exercise. Thinking outside the box has its benefits!

    Physical Activity

    At any age, being active on a regular basis is beneficial to physical and mental health — this is not news. However, one of the most common mistakes we make is with our synonymous use of exercise and physical activity. Though both burn calories, exercise is structured aerobic activity that develops muscle, while physical activity is any instance of movement that increases blood flow. In other words, it doesn’t have to be intense. You might be surprised to realize how often you are being physically active — it includes things like walking your dog, taking the stairs or gardening.

    For older adults, being physically active can increase their ability to complete regular tasks on their own and maintain independence in general. It helps promote a strong and healthy heart. And, a strong and healthy heart also increases immunity to infectious diseases and viruses, and it reduces the risk of dangerous complications that can lead to hospitalization.

    The National Institute on Aging proposes some simple ways to incorporate more physical activity into your daily life:

    • Walk every aisle of the grocery store when you go shopping
    • Walk around the block when you go out to get the mail
    • Get off the bus one stop earlier or park your car further away from your destination and walk the extra distance
    • Lift the milk carton or a one pound can a few times before putting it away
    • Walk up and down the steps a few extra times

    The National Institute on Aging also recommends having an “exercise buddy,” a health care buddy, be it a neighbor, friend or family member, who takes walks or yoga classes with you.  If you don’t already have an exercise buddy, there are easy ways to find one. There may be a walking club at your local mall or an exercise class at a nearby senior center.

    Nutrition

    Junk food and added sugar are harmful to health at any age, but can be particularly detrimental to adults with chronic conditions like diabetes or heart disease. While going on a strict diet is likely to be disruptive to your digestive system and mood, try approaching your meals with nutrition in mind. Think — Am I getting enough protein or calcium in this meal? How can I increase the amount of vitamins and minerals by eating different foods?

    By approaching nutrition as an added element to your comprehensive diet, you can improve your mental and physical well-being without the stress of cutting out entire food groups.

    Studies show that even a small amount of physical activity and attention to nutrition can have a variety of health benefits. Approaching these recommendations with a positive attitude not only helps you take the first step toward incorporating them into your life, but also helps you stick with them long term. While it may seem intimidating, you don’t have to navigate your health needs alone — talking to a doctor or family nurse practitioner can help define which specific activities and nutritional elements are right for you.

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  • September: Healthy Aging Month

    September: Healthy Aging Month

    Did you know that September is Healthy Aging Month? Here are a few reminders on healthy aging for adults of any age.

    1. Stay connected to friends and family. Social bonds are important for physical and mental health. In fact, frequent social interactions have been shown to promote longer life.
    2. Get moving! Be physically active on a regular basis. Work in at least 150 minutes of moderately vigorous activity each week.  “Moderately vigorous” can be brisk walking (at a pace of 4 miles per hour), heavy cleaning, gardening, light bicycling, or doubles tennis.  Remember that any amount is better than none at all!
    3. Get enough rest. Aim for at least 7 to 7.5 hours of sleep. Sleep promotes energy, alertness as well as physical and mental well-being.
    4. Have an annual appointment with your primary care doctor, even if you are feeling great, find out what health screenings you are due for Know your cholesterol, body mass index, blood pressure, glucose, and A1C.  Medicare considers an annual wellness visit so important for older adults that it covers the full cost. Here are some tips to prepare for your doctor’s visit.
    5. Get up to date on your siblings’ and parents’ medical history. Many of us are able to report major family history regarding major diseases like cancer, stroke and heart attacks. These are important to know about, including the age at which they were diagnosed. Also make sure you are informed on family history of other conditions, such as allergies, asthma, auto-immune diseases, arthritis, osteoporosis, fractures, bleeding or clotting disorders, liver or kidney problems, migraines, dementia, skin conditions, cholesterol, diabetes or pre-diabetes, mental health, and gastrointestinal problems. This webtool from the U.S. Surgeon General may help. Share this information with your doctor and your family.
    6. Watch your diet, for reasons beyond weight. Many conditions, such as blood pressure, diabetes, cholesterol, headaches, sleeping problems, mood, irritable bowel are substantially prevented, ameliorated and sometimes cured with dietary changes. Not sure what or how to change? Find a good nutritionist through your physician! Medicare covers nutrition counseling. A few basic points:  Get 4.5 cups of vegetables per day. Limit sugar intake. Eat lots of whole grains (What is a whole grain?) Avoid trans-fats entirely (“partially hydrogenated vegetable oils”).
    7. Here are some other great tips for healthy aging.
  • Butter may be better for you than you think

    Butter may be better for you than you think

    Butter may be better for you than you think. According to a June 2016 article in PLOS ONE, a meta-analysis of nine databases reporting on 636,151 people show that consuming butter has little or no association with risk of death, cardiovascular disease or diabetes. Additional research published in the April 2016  BMJ suggests that we may be giving too much value to the benefits of consuming vegetable oils over butter or saturated fats.

    The evidence for the PLOS ONE butter study is based on observational studies not randomized trials. Specifically, the researchers found a small link between better consumption and risk of death, no link between butter consumption and cardiovascular disease or stroke, and a negative link between butter consumption and diabetes.

    Given their findings, the authors see a need to shift focus from “isolated macronutrients,” such as saturated fats, when recommending healthy diets toward “food-based paradigms.” Put differently, different foods with saturated fats may create different levels of risk of heart disease. Dairy fat from yogurt and even cheese, for example, may decrease the risk of type 2 diabetes, according to a growing body of evidence.

    Whether butter, rich in dairy fat, decreases the risk of type 2 diabetes is still unclear. But, understanding whether consuming butter benefits or harms long-term health is important, especially given that we consumed more butter in 2014 than in any year in the last 40 years.

    Of note, dairy fats like butter have been found to raise LDL cholesterol levels. The PLOS ONE meta-analysis suggests that dairy fats offer benefits as well, such as improving insulin sensitivity, that may serve as a positive counterbalance to negative effects. In contrast, consuming refined grains, starches and sugars increase the risk of cardiovascular disease and diabetes.

    The BMJ researchers looked at five randomized controlled trials in which people consumed vegetable oils instead of saturated fats. They saw no reduction in risk of death from heart disease or otherwise. Lowering cholesterol levels did not improve survival. And, surprisingly, lowering cholesterol levels a lot led to a higher risk of death.

    What to make of these new findings? It’s hard to say. We need more evidence. For a healthy diet, there’s still plenty of evidence that we should eat lots of fruits and vegetables. nuts, seafood and olive oil.

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  • Older adults should be checked for peripheral artery disease

    Older adults should be checked for peripheral artery disease

    Millions of Americans have peripheral artery disease; but, older adults and blacks are more at risk for it. Peripheral artery disease is a condition in which plaque builds up in your arteries restricting blood flow. It can cause heart attacks and stroke. If left untreated, it can also lead to tissue damage, sores and even gangrene because of insufficient blood flow. So, treatment is critical.

    Older people with diabetes, high cholesterol and high blood pressure are particularly at risk for peripheral artery disease. It is sometimes called peripheral vascular disease, poor circulation or claudication.

    Some people with peripheral artery disease experience pain, numbness, aching or cramping in their legs when they walk or climb steps. Other people have no signs or symptoms whatsoever. But, people over 70 and people over 50 with diabetes or who smoke should ask their doctors to check for it.

    Treatments include lifestyle changes, drugs, and sometimes surgery. Talk to your doctor about what treatments are best for you. Doctors may recommend you treat pheripheral artery disease with exercise and diet. And, for people who smoke, quitting can also help significantly.

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  • Change your diet, improve your health

    Change your diet, improve your health

    The USDA Scientific Report of the 2015 Dietary Guidelines Advisory Committee explains that about half of adults in the U.S–117 million people–have diet-related health problems, including at least one preventable chronic disease. Not surprisingly, changing your diet, can improve your health. Physical activity is also key.

    As much as possible, get your nutrition from unprocessed foods rich in vitamins, minerals and fibers, not from supplements. Whole fruits are better than fruit juice.  In particular, blueberries, apples and grapes have been associated with lower risk of type 2 diabetes. And, try to minimize eating foods and drinks with saturated fats, added sugar, high sodium content and high in calories, with the exception of modest amounts of those with mostly healthy, unsaturated fats like those found in olive oil, nuts, and avocados. Healthy eating patterns are key.

    At the end of the day, the best advice is what we continue to hear: Eat a balanced diet rich in whole foods, fruits and veggies, as well as whole grains. A good balanced healthy diet can help prevent obesity, diabetes, heart disease, and cancer. For more advice, please read my post on why eating more plants is associated with significant reductions in your risk of Alzheimer’s disease. 

    Some of this is laid out in the latest U.S. dietary guidelines. But some experts question the guidelines as a product of industry influence and not backed by good science. For example, the World Health Organization advises that processed meat is linked to colorectal cancer and that red meat is a likely carcinogen. But, the U.S. dietary guidelines don’t speak to this.

    Congress has commissioned the National Academy of Medicine to conduct an independent review of the evidence this year. For now, for the scientific evidence, take a look at the Scientific Report from the expert Advisory Committee, on which the U.S. dietary guidelines are in part based.