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Is falling the most serious risk for the elderly?    

Apr 3, 2018 | Ask Mr. Pedometer and Friends..., Health, Safety

Q:  Mr. Pedometer, is falling the most serious risk for the elderly?

A:  That depends on how you define “elderly.” Surprisingly, those in their 50s and 60s are more apt to fall than older folks, according to a study in the Journal of Allied Health.  The scary part is, falling is more apt to result in traumatic brain injury than any other cause.

An article in AARP Magazine by Michael Zimmerman included an interview with stuntwoman Alexa Marcigliano on how to make an inevitable fall as safe as possible.  “Be smooth, don’t panic, stay loose,” is her short answer, but she then elaborated on four points to ensure a safe crash landing:

  • STAY BENT – When you lose your balance, get ready to fall by bending your elbows and knees. If you panic, you are apt to become rigid, resulting in injuries doctors call FOOSH:  “fall on outstretched hand.” That likely would result in a broken wrist or elbow.
  • PROTECT YOUR HEAD – When falling forward, be sure to turn your head to the side. If falling backward, tuck your chin to your chest to avoid having your head hit the ground.
  • LAND ON THE MEAT – If you keep your elbows and knees bent and try to land on muscle (back, buttocks, or thighs), you are less likely to fracture your elbows, knees, tailbone, or hips.
  • KEEP FALLING – It may seem counter-intuitive, but the more you give in to the fall, the safer it will be. By rolling with the fall, you spread the impact across a larger part of your body instead of concentrating the impact on one area.

No matter what your age, there is a very high possibility that you will suffer a fall at some point.  These four tips could mean the difference between merely being bruised and being hospitalized with broken bones and head trauma.

EAT RIGHT,

MOVE MORE,

AND SLEEP WELL,

FOR A HEALTHY, LONGER LIFE!

Is drinking coffee bad for one’s health?

Apr 3, 2018 | Ask Mr. Pedometer and Friends..., Health, Nutrition

Q:  Mr. Pedometer, is drinking coffee bad for one’s health?  I have heard conflicting reports.

A:  It can be difficult to sort out what is “fake news,” even about health.  Consumer Report on Health went through five commonly stated ‘facts” about drinking coffee and reported which were true and which were myths.  Here is an excerpt:

  • COFFEE IS BAD FOR YOUR HEART = FALSE! Healthy people who drink 3-5 cups of coffee per day had a 15 percent decreased risk of cardiovascular disease compared with those who drank no coffee, according to a study published recently in the Journal of Agricultural and Food Chemistry. However, government dietary guidelines recommend that most adults should limit caffeine to 2-4 eight-ounce cups of coffee per day.
  • COFFEE BOOSTS YOUR BRAIN = TRUE! Caffeine can increase alertness and concentration – possibly even boosting cognitive performance.  More recent research has found that “regular coffee drinkers seem to have a lower risk of type 2 diabetes, Parkinson’s, and Alzheimer’s, conditions that may affect the sharpness of your brain.”
  • COFFEE HELPS YOU LOSE WEIGHT = FALSE! “While some studies suggest that coffee drinking may reduce your appetite, none have proved it can help you shed pounds.” Those who drink their coffee black consume no calories, but adding a  teaspoon of sugar adds 16 calories, and a 1-ounce splash of cream can add 60 more – possibly leading to weight gain rather than loss.
  • ESPRESSO HAS MORECAFFEINE THAN REGULAR COFFEE = TRUE! An ounce of espresso contains 2-5 times as much caffeine as a regular cup of coffee…but you can get more caffeine from a regular cup of coffee since you likely drink more than on ounce or two.  (If an espresso feels like a greater jolt, it may be because you drink it down more quickly.)
  • DECAF ISN’T GOOD FOR YOU = FALSE! Times have changed:  The harsh, carcinoginous chemicals that used to be used to strip caffeine from coffee beans have been replaced with milder chemicals that the Food and Drug Administration says are in amounts too miniscule to affect health. Decaf coffee may have some of the same benefits as regular coffee:  “A large study published in the Annals of Internal Medicine in 2017 showed that people who had just one to three cups of coffee a day – regular or decaf – had a 12-18 percent lower risk of dying from any cause during the 16-year study period.”

 

So that’s good news for those of us who start (and continue?) each day with a cup of hot coffee.

 

EAT RIGHT,

MOVE MORE,

AND SLEEP WELL,

FOR A HEALTHY, LONGER LIFE!

Will Walking help those of us with high blood pressure?

Mar 21, 2018 | Ask Mr. Pedometer and Friends..., Health, Uncategorized, Walking, Wellness

Q:  Mr. Pedometer, I know you encourage us all to walk frequently, but I am wondering, will that help those of us with high blood pressure?

A:  This month’s AARP Bulletin reported that high blood pressure is just one of half a dozen ailments that can be improved by taking regular walks – but at different speeds and durations.

Here is an excerpt from the article by Sara Altshul, describing what walking can help:

  • HIGH BLOOD PRESSURE – “Shoot for at least 1.75 miles at a moderate rate (3-4.5 miles per hour) most days of the week to lower blood pressure and cholesterol, says Paul T. Williams, a life sciences researcher at the Lawrence Berkeley National Laboratory in Berkeley, California.”
  • ARTHRITIS – It may seem counter-intuitive that people with joint pain can feel better if they walk more, but that is what the research shows. Start with 5 minutes and build up to 30 minutes per day of walking at a leisurely pace for 5 days per week, suggests Leigh F. Callahan, assistant director of the Thurston Arthritis Research Center, U. of North Carolina.  “If the pain is worse two hours after the walk than it was before the walk started, take a less intense walk the next time.”
  • DEPRESSION – Walking fast “increases the production of serotonin, dopamine, and other brain chemicals that lift your mood, says John B. Arden, author of The Brain Bible. “Start with 10 minutes of strolling, then walk briskly to 75 percent of your maximum effort – a pace that makes talking difficult.  Keep that up for 2-3 minutes, then resume a strolling pace.  Repeat these intervals for 20-30 minutes.”
  • INSOMNIA – Exposure to daylight can help. “Bright light inhibits the body’s secretion of melatonin, our natural sleep agent,” says Donald W. Greenblatt, M.D., director of the Medicine Sleep Center at the U. of Rochester, New York. “When you block melatonin in the morning by walking outside, it then bounces back later in the day, helping to promote sleep.”  Late afternoon walks also can be effective.  Try for daily walks at a comfortable pace for15-30 minute, finishing your walk at least 3 hours before bedtime.  “Be patient:  some evidence suggests that it can take a couple of weeks to get the full benefit of exercise, so don’t be disappointed if you are not experiencing an immediate effect, Greenblatt says.”
  • OSTEOPOROSIS – Did you know that walking helps preserve bone? Walking 30 minutes a day, 5 days a week, can make a difference.  “Three 10-minute walks a day are as bone-strengthening as one 30-minute walk,” says Andrea Singer, M.D., of the national Osteoporosis Foundation.
  • TYPE 2 DIABETES – “Walking after eating sweets can prevent a blood sugar spike. Walk for 15 minutes at an easy pace about a half-hour after breakfast, lunch and dinner.…Because people with diabetes can develop foot infections due to reduced blood flow to the feet, it’s important to get properly fitted for walking shoes.”

So, you see, that’s even more reason why you should…

EAT RIGHT,

MOVE MORE,

AND SLEEP WELL,

FOR A HEALTHY, LONGER LIFE!

Kidney transplant waiting lists becoming more common

Mar 14, 2018 | Ask Mr. Pedometer and Friends..., Health

Q:  Mr. Pedometer, one of my friends is on a waiting list for a kidney transplant. Is this very common?  And are there any ways to avoid such a health crisis?

A:  Sad to say, kidney disease is on the rise, as reported in the Spry Living insert in the Sunday newspaper.  The article, by Lisa Mulcahy, reminded us that March is National Kidney Month.  A staggering 15 percent of the U.S. population has chronic kidney disease!  This is due largely to an increase in people with high blood pressure and/or diabetes, both of which are major risk factors.

Your friend may be on a lengthy waiting list, because the need for donor’s kidneys is increasing by 8 percent per year, according to researchers at University of California, San Francisco. (My sister, who has Type 1 Diabetes, had to wait for more than three years for a kidney transplant.)

Why are kidneys so important? “These two organs, located in the center of your body, filter waste and impurities from your blood by producing urine; help control your blood pressure; produce hormones and enzymes that ensure your bone health; and produce hormones that stimulate red blood cells,” explained Joseph Vassalotti, MD, chief medical officer of the National Kidney Foundation.

The article lists ways you can help keep your kidneys healthy:

  • EXERCISE COMBATS CHRONIC KIDNEY DISEASE – “Just 30 minutes of movement three days a week improves your blood vessel health, which in turn boosts your kidney function.”
  • YOUR KIDNEYS NEED CLEAN AIR – “A new study from Washington University School of Medicine in St. Louis and the Veterans’ Affairs Clinical Epidemiology Center finds that breathing air containing dust, dirt, smoke, and soot can disrupt kidney function.” The tiny particles can penetrate into the bloodstream, straining kidneys that must filter 45 gallons of blood per day. The article suggests keeping your car windows up while in traffic and using an air purifier at home.
  • GET ENOUGH SLEEP – “High blood pressure, the second leading cause of kidney failure, can be exacerbated by insomnia or poor sleep.” Getting 7-8 hours of sleep a night can decrease this risk factor.
  • LIMIT YOUR ALCOHOL INTAKE – “Too much alcohol can keep your kidneys from filtering your blood properly.” How much is too much?  More than one drink per day for women, two drinks per day for men.
  • WATCH WHAT YOU EAT – “Slash sodium and red meat intake and fill up on fruits and vegetables.” That is a condensed version of the DASH Diet: Dietary Approaches to Stop Hypertension, “an eating plan recommended by the American Heart Association and the National Heart, Lung, and Blood Institute for optimum health.” (Visit Parade.com/DASH for more about these diet guidelines.)
  • LIMIT USE OF HEARTBURN MEDICATION – “Use the lowest effective dose for the shortest period of time” to avoid gradual kidney damage.

Best wishes to your friend.  As always, I encourage you to…

EAT RIGHT,

MOVE MORE,

AND SLEEP WELL,

FOR A HEALTHY, LONGER LIFE!

Should I get a new shingles vaccine, even though I already have had one?

Mar 7, 2018 | Ask Mr. Pedometer and Friends..., Health

Q:  Mr. Pedometer, some friends of mine have suggested that I should get a new shingles vaccine, even though I already have had one. Is there any validity to their suggestion?

A:  Apparently so. This month’s Consumer Reports on Health explained why:

  • “Shingles – a painful, blistering rash on one side of the body –strikes nearly 1 in 3 adults during their lifetime.”
  • “The two- to four- week course of shingles can be challenging, but about 1 in 5 people with it develop postherpetic neuralgia, or PHN, nerve pain that can linger for months, even years.”
  • Since 2006, the Zostavax vaccine has been the only protection against shingles. However,
    • Zostavax offers 70% protection against shingles for those ages 50-59, but only 18% for people 80 and older
    • Its effectiveness appears to last just five years, according to the Center for Disease Control and Prevention, and
    • It cut the risk of PHN by only 67%
  • “Now Shingrix, a new two-shot vaccine, holds the promise of a more robust defense.”
    • According to clinical trials, Shingrix “confers 97% protection for people in their 50s and 60s, and roughly 91% protection for those in their 70s and 80s.”
    • “It retained similar effectiveness throughout the four-year study period, and
    • [It] cut PHN risk by 86 %.”
  • The Center for Disease Control and Prevention last October advised that
    • People should get Shingrix starting at age 50 (10 years earlier than they had recommended for Zostavax)
    • Opt for Shingrix instead of Zostavax
    • Get Shingrix even if they already have had Zostavax
    • The two Shingrix shots must begiven two to six months apart

The article urges people to talk with their doctors about Shingrix, even those people who have had shingles.  The article’s one warning was that it could take time for insurance, especially Medicare, to catch up with the new Center for Disease Control and Prevention recommendations, which could mean that the total $280 cost for the two shots may not be covered right away.

Mr. Pedometer has not (yet) been afflicted with shingles, but the walking group members who have assure me that it should be avoided!

 

 

EAT RIGHT,

MOVE MORE,

AND SLEEP WELL,

FOR A HEALTHY, LONGER LIFE!

Don’t United States residents have the highest life expectancy of any nation in the world?

Feb 28, 2018 | Ask Mr. Pedometer and Friends..., Health, Info

Q:  Mr. Pedometer, perhaps you can help solve a bet: My friend says that United States residents have the highest life expectancy of any nation in the world. I say that is not so. Which of us is correct?

A:  Sadly, you are now correct.  According to a recent article by Doyle Rice in USA Today, “In 1960, the United States had the highest life expectancy in the world. It has lost ground to other industrialized nations ever since.

“Life expectancy in the U.S. is now 1.5 years lower than a group of 35 nations known as the Organization for Economic Cooperation and Development, which includes, Australia, Canada, France, Germany, Italy, Japan, Mexico, the Netherlands, and the United Kingdom, among others.”

The author noted that “in 2016, life expectancy in the USA was 78.6 years, a decrease of 0.1 years from 2015.”  That may not sound like much, but a recent report noted that this is the second year in a row for a decrease. “…The alarming story is not the amount of the decrease, but that the increase has ended,” said Steven Woolf of Virginia Commonwealth University, who was the co-author of the latest report.

Woolf also said, “We are seeing an alarming increase in deaths from substance abuse and despair.”  Opioid addiction, fatal overdoses from other drugs, and a surge of deaths from alcohol and suicide are among the reasons cited for the change.

“The idea of the American dream is increasingly out of reach as social mobility declines and fewer children face a better future than their parents,” stated the article.

“The report found that Americans have poorer health than people in other nations in many areas, including birth outcomes, injuries, homicides, adolescent pregnancies, HIV/AIDS, obesity, diabetes, and heart disease.  Americans also engage in unhealthy or risky behaviors – such as high-calorie intake, drug abuse, and firearms ownership – live in cities designed for cars rather than pedestrians or cyclists, have weaker social welfare supports, and lack universal health coverage, the report said.”

“The consequences of these choices are dire: not only more deaths and illnesses, but also escalating health care costs, a sicker workforce, and a less competitive economy.  Future generations may pay the greatest price,” the report concludes.

 

EAT RIGHT,

MOVE MORE,

AND SLEEP WELL,

FOR A HEALTHY, LONGER LIFE!