|
Got questions, concerns, suggestions or just want to say hello? Need someone
to vent to about your situation? Are you feeling very alone? Just send me an e-mail and I'll be here for you if you need someone.
I'm always available to chat or exchange ideas or to just listen!
  
Your 50's: Not Necessarily a Crisis
Posted by S. Brent Ridge, M.D.
Oh
no! Your 50s! Mid-life crisis, right? Not
necessarily. People in their 50's are just starting to enjoy life. Life isn't over, not by a long shot. Here are some ways
you can keep yourself living decades past your 50's.
If you're in your 50's
Exercise. This should keep your blood sugar levels in good control, preventing diabetes and positively affecting your blood
pressure and heart rate. Exercise is also very important for healthy bones.
Women
You need to start thinking about preventing osteoporosis.
Women should have a bone density assessment at least once as a baseline during your 50's or shortly after the first signs
of menopause begin in order to catch problems early on.
Once you have osteoporosis,
it's difficult and expensive to have your bones remineralized; therefore, it's important to catch this disease early.
Steps to prevent osteoporosis
include an adequate intake of calcium and vitamin D and weight bearing/resistance exercises to strengthen your bones.
What are weight bearing / resistance exercises?
Resistance exercise to help
build your bone requires that you exercise to the point of exhaustion. Therefore, if you're lifting a dumbbell, you need to
do as many repetitions as necessary in order to completely exhaust that muscle, i.e. to the point where you can't do another
lift with that muscle. It's at this point that the resistance is enough so that you begin building more bone.
Men
Don't be fooled. Osteoporosis isn't just for women.
Men can get this during the later part of life, even in their 70's and 80's. I've noticed that most physicians don't
screen for osteoporosis in men, even in their later years. If you or a loved one falls into that age group and have
not had a screening for osteoporosis, I suggest asking your physicians for one.
Everyone
Also in your 50's, you need to lower your caloric intake, while maintaining
your nutrient intake.
In other words, you need to
make wise decisions about your food consumption. Your calcium intake needs go up, your vitamin D intake needs to increase
(you can get this from fortified milk & other dairy products) and you need three
to four servings of low fat dairy each day.
Most people don't realize
that in your 50s, you can't absorb as much B-12 from your food intake - even though the level required is still the same
as when you were younger. Therefore, this is a good time to start taking multi-vitamins.
Your doctor will start paying
extra attention to your cholesterol levels because high levels can indicate predisposition to heart disease and stroke, and
may require medications.
He/she will also start paying extra
attention to your glucose levels. Unfortunately, a significant number of patients
develop type 2 diabetes in their 50s.
Everyone should get their first colonoscopy while in their 50s. As bad as they may seem, it is necessary and nowadays,
most doctors sedate you so you have no recollection of the procedure at all.
If the colonoscopy is completely
normal, you do not have to do it again for another 10 years. If a polyp is discovered, you may need to have a colonoscopy
every three to five years depending on what kind of tissue that polyp was made of.
Your 50's is also a time
to be testing your mental fitness and mental acuity. Some research studies have shown that early treatment of conditions,
such as dementia, can affect long-term outcomes. Therefore, many doctors will test for memory decline and cognitive functions
around the age of 50 and at least yearly there after.
Are you or someone you care
for in your 50s? If you have any recommendations/comments, I would love to hear from you.
Depression Raises Seniors' Death Risk
Study finds its effect equals those of heart disease and diabetes
THURSDAY, Sept. 29 (HealthDay News) For
older patients, depression may be as much a risk factor for death as cardiovascular disease
and diabetes, a new U.S. study finds.
"How depression increases death rates isn't clear," researcher Dr. Joseph Gallo of the Univ.
of Pennsylvania's School of Medicine, said in a prepared statement.
"Possibly depression makes people less likely to take care of themselves or acts directly on the immune system in ways we don't completely understand."
Reporting in the September issue of the American
Journal of Geriatric Psychiatry, his team studied the 2 year health outcomes of 1,226 patients aged 60 and older in more
than 20 primary-care practices in New York City, Philadelphia and Pittsburgh.
Of the 1,226 patients, 598 had depression. At the end of 2 years, 64 of the patients with depression had died.
The study
authors said that depression in this group of patients was equal to cardiovascular disease and diabetes in terms of raising
death risk.
The study findings suggest the need for better integration of care for older adults with chronic medical and mental health conditions.
A better understanding of how an older patient's mental health affects physical well-being can help doctors provide effective, lifesaving treatment.
More information: The American Academy of Family Physicians
has more about depression and older adults (familydoctor.org ).
Approximately 20% of
Americans ages 55 & over experience specific mental disorders in any given year. The most common disorders, in
order of prevalence, are:
- Severe cognitive impairment
Up to 37% of older adults in primary care settings
experience symptoms of depression. Schizophrenia & personality disorders are less common, but there is evidence of underreporting
of mental disorders in older adults.
Mental disorders can also
negatively affect the ability of older people to recover from other health problems.
- Heart attacks are 5 times more likely to be fatal for a person
who is depressed
- The risk of death for nursing home residents w/major depression is 60 % higher than for residents who don't have a mental disorder
The first symptoms of depression or anxiety disorders among older persons often take the form of physical complaints.
Have you experienced a major life transition and feel differently
than your normal self for an extended period of time? Are you experiencing any of these symptoms?
- Withdrawal
from regular social activities
- Lack
of energy or interest in things that were once enjoyable
- Excessive
worry about finances or health
- Staring
off into space (or at the television) for prolonged periods of time
Depression isn't a natural part of
aging.
Everyone feels sad or blue sometimes. Usually people can continue to carry on with regular activities. Such feelings are generally temporary and the individual eventually returns to his or her normal mood state.
A clinically depressed person suffers from symptoms that interfere with his or her ability to function in every day life. These symptoms include
much more than feeling blue.
When clinically depressed... the affected older person may lose their will to live.
Finding themselves
beginning to question the value of life, their thoughts may turn to suicide. Not being able to cope with feelings of diminished self-esteem or excessive feelings of guilt, the symptoms can escalate causing many to take to their bed or not bother getting dressed in the morning. Appetite and sleep
usually begin to deteriorate next as lethargy sets in.
At this point the
senior may show little interest in his or her own welfare and little interest in doing things that in the past brought pleasure.
Recognizing depression in older individuals isn't always as easy as seeing this drastic change in personality or habits. It often is difficult for
a depressed older person to describe how he or she is feeling.
In
addition, the current population of older Americans came of age at a time when depression wasn't understood to be a biological illness. Those who are depressed may fear being labeled "difficult" or worse, or may worry that their illness will be seen as a "character weakness." We are still
fighting the incredibly negative "stigma" of mental illness today.
Those who are depressed, their families and friends may think that a change in temperament or behavior is simply a passing mood, and that the person will just snap out of it with time
passing. Unfortunately, a person experiencing depression can't just get over it that simply.
Depression is a medical illness that should be diagnosed and treated by trained professionals. Left untreated, depression may last months or even years.
If left undiagnosed and untreated, depression can:
- Lead to a loss of independence
- Aggravate symptoms of other illnesses
Depression in Older Adults
Depression is not a normal part of aging. Yet depression is a widely under-recognized and under-treated medical illness.
At your next doctor's visit,
BEFORE you say, "I am fine," ask yourself if you feel:
- guilty or worthless
- nervous or "empty"
- very tired and slowed down
- you don't enjoy things the way you used to.
- restless or irritable
- like no one loves you
- like life is not worth living
Or if you are:
- sleeping more or less than usual
- eating more or less than usual
- having persistent headaches, stomach aches, or chronic pain
These may be signs of depression,
a treatable medical illness. Talk to a doctor or other health care professional.
Helping the Bereaved
It can be hard
to know the right things to say to someone who's just lost a loved one. But without support, their grief is only made worse. Sometimes we avoid bereaved friends and relatives simply because we don't know what to say or do. But the Family Caregiver Alliance says there
are things that can help.
Even if you're
not extremely close to someone who's going through a loss, the Alliance says you can offer support through small gestures:
Dealing with fears
It's important to be aware of how the loss of a loved one can affect people. For example, the American Association of Retired Persons (AARP) says someone
who has just lost a wife or husband has some common fears such as:
-
-
-
Financial concerns, of being left destitute
They also have
concerns about losing their friends, since they're now a single and their friends are couples. There's also a sudden identity change
without the partner, "we" now becomes just "me."
Intimacy & aging:
Tips for sexual health and happiness
Today's older adults are active,
on the go and still doing many of the things they enjoyed in their younger years. That includes enjoying sex and intimate relationships.
Like adults
of all ages, you probably want to continue sharing your life in a fulfilling relationship. A healthy sexual relationship can positively affect all aspects of your life, including your physical health and self-esteem.
Though
movies and television might tell you that sex is only for younger adults, that isn't true. The need for intimacy is ageless. You'll never outgrow your need for affection, emotional closeness and intimate love. Most people still have sexual fantasies and desires well into their 80's and 90's.
It's true
that sex won't be the same as it was in your 20's, but that doesn't mean it can't be as fulfilling or as enjoyable. Understanding the changes your body or your partner's body is going through can help you prepare for some of the challenges you'll face.
Natural changes as you age
As you
know, your body changes as you age and these changes can affect your sexual relationships. Although your body's physical changes
are the most often discussed, psychological issues factor in, too.
Physical
changes
Testosterone regulates your sex drive whether you're a man or a woman.
And most aging men and women produce enough testosterone to maintain their interest in sex. Although your body will go through
changes that may make some aspects of sex more difficult as you age, these changes give you reason to try new positions and
techniques.
Men and
women experience different changes in their bodies as they age:
- Women.:Most
physical changes in your body are linked to menopause and reduced estrogen levels. As you age, it takes longer for your vagina
to swell and lubricate when you're sexually aroused.
Your vagina also loses elasticity. Together
these can make intercourse less comfortable or even painful. You might also feel a burning sensation during intercourse or discover vaginal bleeding afterward.
Longer foreplay sometimes helps stimulate
your natural lubrication. You can try a water-based lubricant, such as K-Y jelly, or talk to your doctor about estrogen cream
or estrogen replacement therapy.
Having intercourse regularly helps maintain
lubrication and elasticity. If you haven't had intercourse for a while, it'll take time to stretch out your vagina so that
it can accommodate a penis. Talk to your partner about taking it slowly to minimize your pain.
- Men.:As
you age, it might take you longer to achieve an erection. Your erections may be less firm and may not last as long. Aging
also increases the time between possible ejaculations. Trying different positions may make inserting your penis easier for
you and your partner.
Talk to you doctor if you're having problems
maintaining an erection or reaching orgasm. He or she can help you adapt to these changes. Your doctor can discuss medications
that can help you achieve and maintain an erection. In some cases, your doctor might suggest other ways, such as penile vacuum
pumps or vascular surgery.
Psychological
changes
Maintaining your ability to have sex as you age depends on your mind as
much as your body. If you're embarrassed or ashamed of your sexual needs as an older adult, your anxiety can affect your ability to become aroused. Changes in your appearance might also affect your emotional ability to connect.
As
you notice more wrinkles and gray hairs, you might feel less attractive. A poor body image reduces your sex drive because you don't feel worthy of sexual attention from your partner.
The stress of worrying too much about how you'll perform can trigger impotence in men or a lack of arousal in women. Taking things slowly
can help you avoid this pressure.
Talk to
you partner about your anxiety. He or she can offer reassurance.
Changes due to medications and surgery
Some medical
problems can interfere with how you respond sexually to another person. Chronic pain or surgery and illness that cause fatigue
can make sexual activities more challenging or painful.
Some commonly
used medications can interfere with sexual function. Drugs that control high blood pressure can reduce desire and impair erection in men and lubrication in women. Antihistamines, antidepressants and acid-blocking drugs can have side
effects that affect sexual function.
Talk with
your doctor about how your medications and conditions will affect your sexual abilities and how you can minimize those effects.
Improving sex as you age
Many older
adults say their sex lives improve as they age. Yours can, too. Improving your sex life requires more communication with your
partner and small changes both of you can make.
- Expand your
definition of sex.: Sex is more than intercourse. As you age, other options might be more comfortable and more fulfilling. Touch can be a good alternative to intercourse. It can simply mean holding each other. It can also mean sensual massage,
masturbation or oral sex.
- Communicate
with your partner.: Communication brings you and your partner closer together. Discuss the changes you're going through and what your partner can do to accommodate you during sex. Maybe a different position
makes intercourse easier for you, or other sexual activities, such as massage or cuddling, might interest you. Ask your partner
about his or her needs and ways that you can also be accommodating. Communication itself can be arousing.
- Make changes to your routine.: Simple changes can improve your sex life. Change the time of day when you have sex to a time when
you have the most energy. Try the morning - when you're refreshed from a good night's sleep - rather than at the end of a
long day.
Because
it might take longer for you to become aroused, take more time to set the stage for romance, such as a romantic dinner or
an evening of dancing. Try a new sexual position rather than the standard missionary position. You might find one that's more
comfortable for you and your partner.
- Manage your
expectations: If you didn't have sex very often as a younger adult, don't expect to have lots of sex as an older adult. Maybe you and your partner expressed your intimacy in other ways when you were younger - perhaps you preferred great conversation. If that's so, you'll most likely continue
those activities as you age. Partners who enjoy frequent sex when they're younger are more likely to continue that as they
age.
- Take care of yourself. :A healthy diet and regular exercise keep your body finely tuned. This will keep you ready for sex at
any age. Eat a balanced diet with plenty of fruits and vegetables.
Exercise for at least 30 minutes a day, most days of the week. Avoid alcohol, as excessive use decreases
sexual function in both men and women. Illegal drugs such as marijuana and cocaine impair sexual function, also.
Single
seniors can have sex, too. A little less than 1/2 of the people 65 and older in the US are single. If you're single, a new
romance can be exciting and may lead to sexual intimacy. Women live longer than men do, so looking for a partner later in life can be frustrating.
Meet new
people by going to places where other older adults go, such as local senior centers, or by participating in activities other
seniors do, such as adult education courses or mall walking. It's never too late to start a new relationship.
If you
have a new partner, remember to practice safe sex. Many older adults don't do this because they think they aren't at risk of sexually transmitted diseases (STD's), including AIDS. Contrary
to popular belief, AIDS isn't a young person's disease. People over 50 make
up about 10% of AIDS cases in the US.
All sexually
active people - no matter what age - can contract STD's. Stay monogamous with your partner or practice safe sex by using condoms.
Talk with a new partner about being tested for HIV. Older adults are less likely than are younger adults to have ever been
tested.
Talk to your doctor
You might
be embarrassed to discuss sex with your doctor. But conversations with your doctor can help you understand the changes your body goes through as you age and how these changes affect your sexual activity.
prescription for all that ails you...
Welcome to one of the healthiest things you can do for yourself. Exercise! Regular exercise & physical activity are very important to the health & abilities of older people.
In fact, studies suggest that
not exercising is risky behavior.
For the most part, when older
people lose their ability to do things on their own, it doesn't happen just because they've aged. More likely, it's because
they've become inactive. Older inactive adults lose ground in 4 areas that are important for staying healthy & independent:
- endurance
- strength
- balance
- flexibility
Fortunately, research suggests
that you can maintain or at least partly restore these 4 areas thru exercise, or thru everyday physical activities (walking briskly or gardening, for example) that
accomplish some of the same goals as exercise.
What may seem like very
small changes resulting from exercise & physical activity can have a big impact.
Getting Past the Barriers
You may be reluctant
to start exercising, even though you've heard that it's one of the healthiest things you can do. You may be afraid that physical activity will harm you; or you might think you have to join a gym or buy expensive equipment in order to exercise.
Or, you may feel embarrassed to exercise because you think it's for younger people or for people who look great in gym clothes. You may think exercise is only for people who are able to do things like jogging.
In fact, just about
every older adult can safely do some form of physical activity at little or no cost. And you don't have to exercise in a public place or use expensive equipment, if you don't want to.
Even household
chores can improve your health. The key is to increase your physical activity, by exercising and by using your own muscle power.
Who Can Exercise?
Studies show that, in the
long term, older adults in all age groups hurt their health far more by not exercising than by exercising. As a rule, older people should stay as physically active as they can.
Checkpoints
You have already
read about precautions you should take if you have a chronic condition. Other circumstances require caution, too. You shouldn't
exercise until checking with a doctor if you have:
- irregular, rapid, or fluttery heart beat
- severe shortness of breath
- significant, ongoing weight loss that hasn't been diagnosed
- infections, such as pneumonia, accompanied by fever
- fever, which can cause dehydration and a rapid heart beat
- acute deep-vein thrombosis (blood clot)
- a hernia that is causing symptoms
- foot or ankle sores that won't heal
- persistent pain or a problem walking after you have fallen
- certain eye conditions, such as bleeding in the retina or detached
retina. Before you exercise after a cataract or lens implant, or after laser treatment or other eye surgery, check with your
physician.
If you still have any doubts about
exercise, talk to your doctor before you start.
Exercise Improves Functioning in Alzheimer's Patients
(Ivanhoe Newswire) A simple program of exercise can go a long way in helping people w/Alzheimer's disease live fuller lives, report researchers publishing in this week's
Journal of the American Medical Association.
Many studies have linked exercise to improved health & fitness among older people. Others point to declining physical functioning as a key complication
of Alzheimer's, leading to a higher risk of falls & fractures.
Researchers from the University
of Washington in Seattle conducted a multi-year study to see how an exercise program for Alzheimer's patients, coupled with behavioral management training for their caregivers, might affect 153 patients living
in their own homes.
The patient/caregiver pairs
were randomized to receive either usual care or a 3 month program called "Reducing Disability in Alzheimer Disease," or RDAD.
The exercise sessions & caregiver training took place in the patients' homes.
After 3 months, patients who
participated in the program were 3 times more likely to be exercising at least 1 hour a week & 3 times more likely to have fewer days of restricted activity.
Results also show improved
scores on tests to measure physical role functioning & improved scores on a standard test for depression. The benefits of the program appeared to be long lasting as well.
After 2 years, the RDAD patients
continued to have better physical functioning. Those who had been more depressed at the beginning of the study maintained improvements seen right after the exercise program ended.
Authors conclude, "Given these
results & the consistently strong association between physical exercise & health in older adults without dementia, the potential health benefits of a simple exercise program for older adults w/dementia shouldn't be overlooked."
This article was reported by Ivanhoe.com, who offers Medical Alerts
by e-mail every day of the week. To subscribe, click here.
SOURCE: Journal of the American Medical Association, 2003;290:2015-2022
Last updated 10/16/2003.
This article can be accessed directly
by clicking here.
What Can Exercise Do for You?
Most people know that exercise is good for them. Somehow, though, older adults have been left out of the picture - until recently. Today a new picture is
emerging from research: Older people of different physical conditions have much to gain from exercise & from staying physically active. They also have much to lose if they become physically inactive.
Exercise isn't just for older adults in the younger age range, who live independently & are able to go on brisk jogs, although this book is for them, too.
Researchers have found that
exercise & physical activity also can improve the health of people who are 90 or older, who are frail, or who have the diseases
that seem to accompany aging. Staying physically active & exercising regularly can help prevent or delay some diseases & disabilities as people grow older.
In some cases, it can improve
health for older people who already have diseases & disabilities, if it's done on a long-term, regular basis.
What Kinds of Activities Improve Health & Ability?4 types of exercises help older adults gain health benefits:
Endurance exercises increase your breathing & heart rate. They improve the health
of your heart, lungs & circulatory system. Having more endurance not only helps keep you healthier; it can also improve
your stamina for the tasks you need to do to live & do things on your own - climbing stairs & grocery shopping, for
example.
Endurance exercises also may
delay or prevent many diseases associated with aging, such as diabetes, colon cancer, heart disease, stroke & others &
reduce overall death & hospitalization rates.
Strength exercises build your muscles, but they do more than just make you
stronger. They give you more strength to do things on your own. Even very small increases in muscle can make a big difference
in ability, especially for frail people.
Strength exercises also
increase your metabolism, helping to keep your weight & blood sugar in check. That's important because obesity &diabetes
are major health problems for older adults. Studies suggest that strength exercises also
may help prevent osteoporosis.
Balance exercises help
prevent a common problem in older adults: falls. Falling is a major cause of broken hips & other injuries that often lead
to disability & loss of independence. Some balance exercises build up your leg muscles;
others require you to do simple activities like briefly standing on one leg.
Flexibility exercises help keep your body limber by stretching your muscles & the tissues that hold your body's structures
in place.
Physical therapists & other health professionals recommend certain stretching exercises to help patients recover from injuries & to prevent injuries from happening in the
first place. Flexibility also may play a part in preventing falls.
Fears and Anxiety
Some
fears are tougher to lick than others. And certainly, people over 60 have plenty to be anxious about, like:
-
crime
-
loss of loved ones
-
chronic illness
-
disability
-
loneliness
But just as certainly,
the vast majority of these fears (unpleasant responses to a real external threat or danger) and anxieties (responses to unreal or imagined danger) can easily be conquered, even at age 60, 70, or
80, experts say.
"It's important
for older people who feel anxious to know that they're not going crazy and they're not alone. There are other people who are having these problems. Anxiety can be treated. You don't have to suffer," says Shirley Babior, licensed clinical social worker in San Diego and co-author
of Overcoming Panic, Anxiety, and Phobias.
"Although some people
are naturally jittery throughout their lives, aging seems to magnify many fears," says Bernard Vittone, M.D., psychiatrist and director of the National Center for the Treatment of Phobias, Anxiety, and
Depression in Washington, D.C.
As a person ages,
some areas of the brain that regulate anxiety become more sensitive. These changes in the brain combined with life experiences such as accidents, injuries and the deaths of loved ones make
people over 60 prone to an array of frights.
If everything isn't fine,
try these anxiety-relieving tips.
Try This First
"Breathe through one nostril.
When you feel fearful or anxious, block off one side of your nose with a finger and take 8 to 10 slow, deep breaths through your open nostril," Dr. Vittone
suggests. Deep breathing helps you tame your fears. Blocking one nostril forces you to take in air much more slowly so the deep breathing will be more effective.
"My patients tell
me over and over again that breathing through a single nostril works wonders for decreasing feelings of anxiety," Dr. Vittone says.
Other Wise Ways
Double-check that threat. Many worries have no basis in reality, notes Dr. Vittone. So before you work yourself up into a panic, ask yourself 4 questions.
1. What is the
worst thing that can happen?
2. How bad is that
really?
3. What is the
likelihood of it happening to me?
4. How many times
has this happened to me or my friends in the past?
Frequently, older
people who ask these questions of themselves discover that they're worried about something that would simply cause mild embarrassment or something that they've never known to happen to anyone, Dr. Vittone says.
Even if there is a threat, these reality checks can motivate you to take action to reduce the risk. If you're worried, e.g., about a household
fire, you can ask your local fire department for a safety inspection and for advice about how to get out of your home quickly,
suggests Dr. Vittone.
Take in the sights and
sounds. Whenever you feel anxious, take a moment to focus on your senses.
-
What are you smelling?
-
Hearing?
-
Seeing?
-
Tasting?
-
Touching?
If you see a leaf on the
sidewalk, e.g., pick it up and examine it carefully. Zeroing in on your senses will keep you in the present moment and prevent you from dwelling on catastrophic thoughts about the future, Dr. Vittone says.
Fill the gaps.
Retirement and other events in later life often leave gaps in our lives. Fear will fill those holes unless you find other ways to fill them.
-
Stay active and involved with friends, family and
your community
-
Be adventurous
-
Take an exotic trip
-
Take a ride on a roller coaster with your grandchildren
-
Take dance lessons.
-
Do and be as much as you can
and there won't be holes in your life where fear can seep in.
-
Do the hustle
-
Daily exercise such as a 15-minute walk around the block, washing the dishes, or just stretching in a chair several times a day can relieve
tension, anxiety and fear
Dr. Vittone says.
Managing Your Meds
Anxiety is a common side
effect of more than 150 prescribed & over-the-counter medications. Ironically, among the prime offenders
are a class of antianxiety drugs known as benzodiazepines, says George T. Grossberg, M.D., director of geriatric psychiatry
at St. Louis University School of Medicine.
These drugs, including alprazolam (Xanax),
can cause a paradoxical effect in some people that actually worsens anxiety instead of relieving
it.
If this happens to you, consult your physician.
Other medications that may trigger anxiety include:
Diphenhydramine (Benadryl) & over-the-counter cold, flu, & allergy preparations containing dextromethorphan,
for example, Comtrex Nighttime
Virtually all decongestants, including those
available over-the-counter, like pseudoephedrine (Actifed, Sudafed)
Bronchodilators
containing theophylline, such as Slo-bid & Theo-Dur
Steroids,
including those used to treat rheumatoid arthritis
Beverages & over-the-counter & prescription
medications that contain caffeine, like coffee, stimulants such as Vivarin
& No-Doz, diet pills, & pain relievers such as Anacin or Excedrin (Check the labels on these over-the-counter products
before buying)
"Exercise stimulates the production of endorphins,
your brains own morphine-like chemicals," explains Una McCann, M.D., chief of the unit on anxiety disorders at the National
Institute of Mental Health in Bethesda, Maryland.
"Endorphins
fill your entire body w/a sense of calm & well-being."
"Dump the second cup. After age 60, as little
as one cup of coffee can trigger severe anxiety in some people," Dr. Vittone says. That's because the brain becomes more caffeine-sensitive
as it ages. "In fact, caffeine, the active ingredient in coffee, teas, & some sodas, may be the single worst substance
that an anxious older person can consume," according to Dr. Vittone. Limit yourself to no more than one 8 oz. cup of
caffeinated coffee, tea, or soda a day. "If even one cup seems to spark anxiety, make a complete switch to decaffeinated beverages,"
he says.
Cork the champagne. Alcohol may
feel relaxing, but that feeling is deceptive. "As you sip it, alcohol numbs your brains anxiety centers, so you feel more
at ease & less fretful. But as it wears off, alcohol can trigger a rebound effect in your brain, causing you to feel more
fearful & anxious than you did before you took your first drink," explains Dr. Vittone. "If you imbibe, one or two drinks
a day probably won't aggravate your anxiety," he says. But drinking more than that will. (A drink is defined as one 12-oz.
beer, 5-oz. glass of wine, or 1½-oz. shot of liquor.)
source:mothernature.com
|
 |
|
it's in the news.... latest news stories from the web...
10 Ways to Use Your Strengths, Gifts, Talents and Abilities in Retirement
I’ve got to be honest with you: the greatest human failing isn't being able to judge your own personal strengths, gifts, talents and abilities.
In fact, if you’re like most folks, you spend way too
much time identifying your weaknesses and spending all your time trying to overcome these imperfections.
This is very detrimental to our spirit and totally
takes away from your strengths and talents.
If you’ve been doing this all your life, now is the
time to stop!
Being a successful retiree means learning how to use your strengths, gifts, talents and abilities. In this article, we’ll discuss
10 proven tips to help you take advantage of your abilities:
1. Recognize your abilities – The first thing you have to do is recognize your abilities and dismiss feelings of inadequacy. You must recognize your strengths, gifts, talents and abilities, whatever they may be.
Believe in your ‘true self’ and find out what you’re truly good at and what your “unique calling is.” We all have special
talents and are unique individuals.
2. Identify your unique strengths
– Explore and identify your strengths and talents. For instance, if you had pursued carpentry as a career or as a hobby,
your strengths could be an eye for detail, precision, and creativity. You could mold your after-retirement career around these
traits.
3. Be confident and proud of your strengths – It's a natural tendency to underplay your strengths. After all, no one wants to be a “brag,”
but retirement is the time to be confident and proud.
You’ve accomplished so much in your life and now is the time to take advantage of your skills. So, it’s OK to give yourself a small
pat on the back. By capitalizing on your strengths, you can accomplish all of your goals and help others in your path.
4. Building your retired life
around your strengths – After recognizing your strengths, gifts, talents and abilities, plan your retired life around them. Use your skills and talents to identify
opportunities. Perhaps you’ll pursue a ‘second’ career after retirement or a volunteer opportunity. The
possibilities are endless. Just be open and receptive to receive and you’ll gain a sense of fullness and accomplishment.
5. Finding new goals –. Now that you have some time on your hands, really think about your goals and aspirations.
What is it you want to accomplish in your life? Have your dreams changed since you were a teenager?
Do you still have the same interests that you did 20 years ago?
How can you make your dreams become a reality?
6. Start a business
– Today, retirees are better educated and skilled. Use your knowledge and skills to start a business or nonprofit organization.
Not only will you use your talents in a wonderful way, but you’ll make a significant contribution to the world.
7. Educate others –
If teaching and coaching is your special talent, don’t hog it. Share your knowledge with others. Conduct adult education
classes or tutor students.
8. Re-education
– Reeducate yourself. After all, learning is a lifelong process and you could use
your retirement years to increase your knowledge. Take this time to learn new skills or brush up on rusty ones.
9. Community service –
Pay back to the community that gave you so much by volunteering your services. i.e., if you’re a retired carpenter, perhaps you can make cribs
for a teenage pregnancy shelter.
10. Remain active –
Stay active in the community. Perhaps you can run for political office, help someone with
their campaign, become a deacon, whatever you’re called to do.
In conclusion, everyone has special gifts and talents that could be utilized to make the world a better place in which to live.
Even if they were previously hidden or dormant, retirement is the time to take advantage
and pursue them.
Besides....
change as you age
Other factors place older adults at greater risk for mental conditions.
These
include:
...an individual may go to their doctor complaining
about chest pains, palpitations, or fatigue, or other physical problems that may actually be symptoms of anxiety or depression.
Some
of the co-existing physical problems seniors experience mimic or mask mental disorders can cause cognitive, emotional and
behavioral symptoms that also make diagnosis difficult and confusing.
There's evidence that early diagnosis and treatment
leads to better outcomes and reduced impairment, many family physicians still tend to overlook mental disorders.
Additionally, barriers posed by the health care
system, such as reimbursement policies and time pressures faced by most physicians, further interfere with accurate diagnosis and treatment.
Mental disorders represent a grave threat to the health and well-being of older adults.
-
Older adults have
the highest rates of suicide in the US, while representing only 13 % of the population
-
Individuals ages 65 and over account for 20 % of
all suicides
-
The
onset of mental disorders varies widely in older adults. Some have suffered from serious and persistent mental illness most
of their adult lives, while others have had periodic episodes of mental illness. Then again, many seniors are experiencing
mental disorders or mental health problems for the first time late in life.
Bereavement of loved ones or other losses that occur in old age frequently exacerbate these problems. Mental
disorders also range in severity, from problematic, to disabling to fatal. Unfortunately, while effective treatments exist
for many common mental disorders, there are still barriers to identifying and treating mental disorders in older adults.
Depression causes distress and suffering that can lead to impaired physical and social functioning and even death.
Reducing the Toll of Alzheimer's Disease
Alzheimer's
disease affects between 8 and 15% of the population over the age of 65. Because of the devastating effects of the disease on memory, cognition and behavior, it's one of the most feared and dreaded of all mental disorders. The causes of the disease are still not well understood and seem to involve a complex combination of genetic and environmental factors.
Diagnosis
of the disease requires:
- the presence of a memory impairment
- significant impairment in carrying out
the daily tasks of life (e.g. keeping house or maintaining relationships w/family or friends)
Behavioral
symptoms of Alzheimer's disease include:
- obvious mental disturbance
Diagnosis
of Alzheimer's disease is often tricky because of its gradual onset and the similarity of its symptoms to those of other causes
of dementia. Family members often dismiss or ignore the early signs of Alzheimer's, attributing its deficits to the normal course of aging. Accurate diagnosis of the disease depends on a full
history of the patient's symptoms and a careful assessment of the individual's rate of mental decline.
Medical problems
Seniors may also develop depression over their increasing number of health problems. If untreated, such depression can interfere w/their ability to cope w/the health problems. i.e., depression may leave them w/out the energy or will to follow a necessary course of rehabilitation.
Depression can also result from certain types of medications used to treat a senior's physical problems. According to NIMH, certain
drugs used to treat arthritis & high blood pressure fall into this category. Drug interactions can also lead to emotional problems.
Drug Interaction
Precautions
As we get older, we may find ourselves taking more medications. It's not a given that this will happen, but according to the U.S. Food & Drug Administration (FDA), adults over age
65 buy 30% of all prescription drugs sold & 40% of all over-the-counter drugs.
Risky combinations
The use
of medications as we get older can cause problems we don't anticipate. One of the most dangerous is potential drug interactions. Again,
although not every older adult is taking multiple medications, many are.
The FDA
says an older person is likely to be taking more than 4 prescription medications at once plus 2 over-the-counter medications. All of this raises the possibility that some of those drugs will interact w/each other.
The National
Institute on Aging says it's essential to talk w/your doctor before combining medications w/each other, because of all the possible interactions.
i.e., blood-thinning
medication combined w/aspirin may thin the blood more than is desirable. As another example, antacids can interfere w/certain
drugs for Parkinson's disease, high blood pressure & heart disease. It's not just physical either.
Combinations
of drugs can also produce mental changes as well, leading to confusion, lethargy or depression.
If someone
suspects that their medications are causing problems, they shouldn't stop taking them on their own, but contact their doctor at once. It's also important
that doctors be aware of all the drugs a patient may be taking right from the start.
i.e., according
to the American Heart Association, certain medications can raise blood pressure; therefore, anyone who develops high blood
pressure should make sure they tell their doctor about any prescribed &/or over-the-counter medicines they're taking,
such as steroids, nonsteroidal anti-inflammatory drugs (NSAIDs), nasal decongestants & other cold remedies, diet pills,
antidepressants & monoamine oxidase inhibitors.
And just because
a product is herbal (Read about "Herbal Precautions"), doesn't mean it's necessarily safe for you to take.
i.e., the American
Academy of Family Physicians says ginkgo biloba can cause potential problems if used w/aspirin (Read about "Aspirin & Heart"), warfarin & other drugs; St. John's wort shouldn't be used
if you're taking an antidepressant; ephedra can cause problems if used w/a decongestant or a stimulant drug, or even caffeine.
Other herbal remedies also carry potential risks.
Taking precautions
Because of all the possible combinations, it's essential to
take precautions. Here are some other suggestions from the FDA:
- If you have several doctors, make sure they all know what the
others are prescribing
- If you take a number of drugs, take them all w/you on a doctor's
visit so the doctor can see exactly what medications you're on
- If you feel the need for over-the-counter medication to treat
a cold or other problem, always check w/your doctor & pharmacist first
Of course, taking drugs in
combination is sometimes a necessity. High blood pressure, i.e., may require the use of several different drugs. (Read about
"High Blood Pressure Many older people have multiple problems & may need multiple
drugs to treat these problems. Unless supervised by a doctor, however, taking some mixtures of drugs can be dangerous, so
always check w/your doctor first.
Sleep & Aging
Getting a good
night's sleep may become more difficult as we get older. According to the National Sleep Foundation, middle aged & elderly
people experience at least 4 types of sleep disorders more frequently than younger people.
These include:
- sleep apnea, a breathing
disorder in which there can be loud snoring & breathing actually pauses repeatedly during sleep, causing an individual
to wake up throughout the night gasping for air
- restless leg syndrome, a
sensation of something moving inside the limbs, coupled w/an urge to move the legs
- periodic limb movement disorder,
such as leg jerks or kicking
- advanced sleep phase syndrome, whereby people have progressively more difficulty staying awake
in the evenings
Even if serious sleep disorders aren't present, we may experience other changes. The American Academy of Family Physicians (AAFP)
says our sleep-wake cycle changes as we get older, so we might get sleepy earlier in the evening & wake up earlier in
the morning.
Older adults may also have
more trouble falling asleep at night, or have problems staying asleep. They might wake up very early in the morning &
not be able to go back to sleep. All these things can make older people very sleepy in the daytime.
Getting help
However, according to the
National Sleep Foundation, persistent problems falling asleep at night aren't inevitable. Talk w/a doctor if you're experiencing sleep problems such as snoring or chronic tiredness. Underlying
causes may be treatable.
For example, if sleep apnea is present, breathing devices or surgery can provide relief. If it turns out that medications are interfering with sleep, your doctor may be able to prescribe different medications (although
a patient should never stop taking medications on their own without the doctor's OK).
In cases where there are no
underlying medical reasons for the insomnia, it may be that certain habits are causing sleep disturbance. Among the things to watch out for:
- caffeine, especially late in the day, can interrupt sleep
- exercising too close to bedtime can cause problems
- alcohol may induce sleep initially, but disrupt the sleep cycle
later at night
AAFP has some other suggestions.
- Avoid long naps in the middle of the day.
- If you can't fall asleep after 30 minutes or so in bed, don't
lie there getting frustrated; get up and do something quiet for a while, like reading or listening to quiet music and then go back to bed.
- ask your doctor if any of your medicines could be keeping you awake at night.
Finally, besides avoiding foods or situations that induce wakefulness developing and following a regular routine for relaxing before bedtime can help you fall asleep more easily and wake up refreshed.
|
|
|
|
|
Fact:
Although they might not notice it as it happens,
most people lose 20 to 40 % of their muscle tissue as they get older.
Strength exercise can at least partly restore muscle & strength.
Fact:
More than 2/3 of older adults
don't engage in regular physical activity.
Fact:
Many people 90 & older who have become physically
frail from inactivity can more than double their strength thru simple exercises in a fairly short time. For some, that can mean the difference between getting up from a chair by themselves or depending
on someone to help them.
Gauging Your Effort
Here are some informal guidelines
you can use to estimate how much effort you're putting into your endurance activities:
- Talking doesn't take much effort during moderate activity.
During vigorous activity, talking is difficult.
- If you tend to perspire, you probably won't sweat during light
activity (except on hot days). You will sweat during vigorous or sustained moderate activity.
- Your muscles may get a rubbery feeling after vigorous activity,
but not after moderate activity.
- One doctor who specializes in exercise for older adults tells her patients this about how hard they should work during endurance activities: "If you can't talk
while you're exercising, it's too difficult. If you can sing a song from an opera, it's too easy!"
Examples of Endurance Activities
Examples of activities that
are moderate for the average older adult are listed below.
Moderate:
- Swimming
- Bicycling
- Cycling
on a stationary bicycle
- Gardening (mowing, raking)
- Walking briskly on a level surface
- Mopping or scrubbing floor
- Golf, without a cart
- Tennis (doubles)
- Volleyball
- Rowing
- Dancing
The following are examples of vigorous activities.
Vigorous:
- Climbing stairs or hills
- Shoveling snow
- Brisk bicycling up hills
- Digging holes
- Tennis (singles)
- Swimming laps
- Cross-country skiing
- Downhill skiing
- Hiking
- Jogging
seniors online!
aarp's website has some great information about computers
& technology today! seniors that have joined aarp can get discounts on their internet provider should yours be be aol
or earthlink! gateway computers has some great tips and instructions for seniors who are trying to be "user friendly" but
their computers will not cooperate!
look at these great monthly newsletters that
are available thru aarp! click on the one, two or three that you are interested in and you will take the journey to sign up!
|
|
|
|
|
|
|
|
