Healthy Aging

As the baby boomer generation works its way into the "over-the-hill" category, many of them are now wondering what they can do to age gracefully. It's already too late to take back all of those sunbathing days and it may be that those couple of pounds put on each year have now added up to 10, 20, 30 or even more pounds of extra baggage. But don't dismay, it's never too late to make a change. And the sooner that change is made, the better.

If you don't already have good eating and exercise habits, work toward that now. As we age, our lean body mass decreases and with that our basal metabolism. That means that we don't need to eat as much as we used to eat in our youth and if we don't curtail our intake, we will end up with extra weight. Many medical problems are related to excess weight, including, but not limited to, diabetes, heart disease and stroke, cancer and high blood pressure.

With that in mind, it becomes imperative that older people choose their foods more carefully. That daily donut, or the slice of cake after dinner, or the quarter pounder may all have to be things of the past. Follow these guidelines for a healthier and more graceful aging process:

• Nutrient dense foods should be the order of the day: those that are rich in calcium, fiber, iron, protein, vitamin A and C and folate.
• Foods that are high in fat, sugar and sodium should be eaten in limited amounts.
• Eat adequate fiber to ensure regular bowel movements as opposed to using laxatives which can interfere with digestion and absorption of key nutrients and may lead to abuse. Vegetables, fruits, whole grains, legumes, nuts and seeds all are high in fiber. .
• Engage in 30 minutes per day of moderate to strenuous activity most days of the week. This will keep your metabolic rate up and your weight down.
• Women should make sure that they are taking in enough calcium since they are more prone to osteoporosis. Dairy products are rich in calcium and can be eaten throughout the day. Check with a doctor to see if you need to take a supplement.
• Eat a variety of foods. Don't get caught in a rut.
• Make your diet colorful and full of fresh fruits and vegetables. Strive for at least 3 1/2 cups a day!
• Make your meal time a special time where you treat yourself to great tasting, healthy foods. You are the one to decide how you fuel your body. To keep your engine running smoothly, choose only the best for it.

JS

September is National Cholesterol Education Month

Believe it or not, there was a time when “cholesterol” was not a household word. The good work of the American Heart Association, the National Heart, Lung and Blood Institute, Centers for Disease Control and others has increased awareness of the importance of cholesterol and the need to keep blood cholesterol levels within a healthy range to lower your risk of heart attack. We still have a long way to go though; nearly 100 million Americans still have cholesterol levels in the high risk range (>200 mg/dL) and about a third of these are in the very high risk range (>240 mg/dL).

If you don’t know your numbers, this is a good month to get on track. Call your medical provider and schedule a checkup including a “lipid panel” which provides a specific breakdown of the cholesterol and fat (triglyceride) in your blood.

Why is cholesterol such a culprit? Because of its fat-like, waxy properties and the propensity to build up in our arteries, excess cholesterol is a key player in narrowing of arteries associated with increased risk of heart attack and stroke. Although heredity plays a role, lifestyle choices, including diet and exercise are critically important. A diet high in animal products, especially high fat selections of meat and dairy, increases risk because these foods contain saturated fat and cholesterol, a deadly combination when consumed in excess on a regular basis.

Adding sodium to the mix along with a low intake of fruits, vegetables and whole grains, makes the problem even worse. Unfortunately, these are all hallmarks of the typical American diet. It is not too late, however, to get started on a better path! Check out ways to improve your diet during National Cholesterol Education Month at: http://www.americanheart.org/ or the Cholesterol Education Month Web Site of the NHLBI. Make September YOUR personal month to become educated about cholesterol.

Have You Had Your 5-A-Day?

September, used to be National 5-a-day Month, but is now called Fruits and Veggies—More Matters. Although the name has changed the campaign is the same: encourage Americans to eat at least 5 servings of fruits and vegetables daily to improve their health.

Eating a variety of colorful fruits and vegetables provides important vitamins, minerals, fiber and phytochemicals that help protect your body against the effects of aging and reduces the risk of heart disease and cancer.

It is estimated that only one in four Americans eats 5 or more servings of fruits and vegetables daily. We want you to help improve that statistic by increasing the number of servings you eat each day!

If you include one fruit with each meal and eat a cup of vegetables at dinner, you can reach the minimum 5-a-day. Another strategy is to make a smoothie by blending more than one fruit with nonfat yogurt, providing two fruits in one serving. To determine exactly how many servings you need per day, and for additional tips and recipes,
go to www.fruitsandveggiesmatter.gov