Exercise, Pain, and Healthy Aging

As we age our body changes over time. If you listen to your body, which most of us do not, it will signal to us when enough is enough. If we choose to push our bodies past the sensible limit, we end up with injuries that may take a while to heal. Paying attention to what your body needs is key to aging. One thing about aging we don’t really have control over are the aches and pains and wearing over time of the joints. 

According to Healthinaging.org, as you get older, your cartilage may start to deteriorate from the normal wear and tear of the passing years. The protective membranes and fluids in your joints begin to dry up. These changes may allow the bones to rub against each other painfully. You may also notice that some joints have changed shape—especially in your fingers or toes. You may feel stiff in the morning, or have aches and pains in some joints that never bothered you before. The joint may even become swollen and warm to the touch. These problems are common in older people. Usually, they are minor annoyances, but sometimes joint pain and deformities can make it very hard to function, and eventually you may need to have surgery or have the joint replaced.

Many joint problems can be managed by the primary care doctor. Others may be handled by:

• Orthopedist (doctor specializing in the treatment of the musculoskeletal system) 
• Physiatrist (doctor specializing in rehabilitation medicine) 
• Physical therapist (healthcare professional that helps you maintain, restore or improve physical function due to injury, disease, or disability) 
• Rheumatologist (a doctor who specializes in the treatment of the joints and connecting tissues)

The Most Common Types of Joint Problems:

• Arthritis (or osteoarthritis) is the most common type of joint problem in older people. It usually affects knees, hips, hands, spine or sometimes shoulders. 
• Rheumatoid arthritis is the second most common type of chronic arthritis. It is caused by an auto-immune reaction in which your body’s immune system mistakenly attacks joint tissues. Most typically, it involves the joints in your fingers, wrists, elbows, knees, ankles and toes. 
• Other types of arthritis include gout or pseudogout. Sometimes, there is a mechanical problem in the joint, such as torn cartilage, that causes pain or inhibits movement in the joint. 

Types of joint problems that affect the soft tissues like muscles, tendons, and ligaments include:

• Rotator cuff injuries 
• Tendonitis 
• Frozen shoulder 
• Fibromyalgia 
• Carpal tunnel syndrome 
• Bursitis

How Common are Joint Problems? Osteoarthritis, which affects about 27 million Americans, is the main reason that so many people “slow down” as they get older. Half of Americans over the age of 65 have been told they have arthritis by their healthcare professional. Women are slightly more likely to get a diagnosis of arthritis than men. But, gout is more common in men, with an estimated six million people having experienced an attack of gout.

The other main types of chronic joint problems can occur in the older population are:

• Calcium pyrophosphate dihydrate (CPPD) crystal deposition disease (including pseudogout) occurs in about half of all people between the ages of 80 to 90 years, although many have no symptoms. 
• Fibromyalgia is usually first diagnosed in middle age, and affects 3-5% of women and about 0.5% of men. Chances of having fibromyalgia increase as you get older. Tendonitis is an inflammation of the connective tissue that attaches muscles to bones. This condition can occur in anyone but becomes more common in older people as tissues lose their flexibility. Rotator cuff problems occur most often in the 55-85 year old age group. The rotator cuff involves the tissues supporting the shoulder joint. About 30% of older people have tears in their rotator cuff muscles and tendons, but many have no symptoms. 
• Carpal tunnel syndrome is pressure on a nerve in the wrist and may cause tingling, numbness and pain in the hand. It affects between four and ten million Americans, and older people are at higher risk of suffering from the condition. 

According to MedlinePlus.gov , exercise is one of the best ways to slow or prevent problems with the muscles, joints, and bones. A moderate exercise program can help you maintain strength, balance, and flexibility. Exercise helps the bones stay strong.

Talk to your health care provider before starting a new exercise program. It is important to eat a well-balanced diet with plenty of calcium. Women need to be especially careful to get enough calcium and vitamin D as they age. Postmenopausal women and men over age 65 should take 1,200 mg of calcium and 400 to 800 international units (IU) of vitamin D per day. If you have osteoporosis, talk to your doctor about prescription treatments.

According to eldergym.com , stretching is also an important part of elderly and seniors flexibility and will help offset the effects of normal decline in the flexibility of your joints, and help you remain active and independent.

As we age muscles become shorter and lose their elasticity. Aging can affect the structure of your bones and muscles causing pain and decreased range of motion in the shoulders, spine and hips. Stretching is an excellent way to relax and relieve tension if you incorporate breathing exercises and good posture in your stretching program. It becomes very important for seniors to maintain range of motion and your ability to move all joints normally with activities during the day.

Generally elderly and seniors stretching should be done 2 to 3 days per week, performing each stretch 3 to 5 times with a 20 to 30 second hold. Try one or two stretches for each body region If you would like to increase your flexibility, stretches should be performed 4 to 5 days per week. Remember that it is important to warm-up before beginning an elderly flexibility exercise program. The warm-up is an excellent place to use your stretching exercises.

General flexibility guidelines:

• Warm up before stretching 
• Don’t bounce during stretching. 
• Don’t hold your breath during a stretch. 
• Stretching should not cause pain, be gentle. 
• Don’t combine turning and bending back exercises at the same time. To stretch the back relax in a chair by supporting yourself with your hands on your legs while leaning forward. 
• When performing knee bends, don’t drop your buttock below the level of your knees. This places too much strain on your knees. Better to do shallow knee bends, keeping your feet apart and not locking the knees. Keep your back straight throughout the exercise. 
• Avoid pressing the head backward during head rolls which can damage the vertebrae in your neck. Move the head gently from side to side, never too quickly. 

Remember, elderly and seniors flexibility training will only show benefits if it is done regularly with the correct form and duration of stretch.

So go ahead and give it a try, it can only help. But, as always, remember to check with your doctor or healthcare physician to make sure you are healthy enough to start any new exercise regiment.

Peace & Love - April Williams

Eating Well as You Age

Eating well at any age is important, but it becomes even more important and key to keeping your body a “Well Oiled Machine,” as we age.  Eating well & eating clean sound like an easy task in theory but can be tough in reality.  Parties, get-togethers, illnesses and life in general tend to get in the way and can make it really difficult to stick to a healthy lifestyle.  Baby steps are key, maybe start with a few small changes you just may see a world of difference.

According to www.eatingwell.com , “A healthy diet and lifestyle are your best weapon against age-related diseases.  The nutrition experts EatingWell recommend the following eating tips for healthy aging:

Pack your diet with plant-based foods
Fruits, vegetables, whole grains and other plant-based foods are rich sources of phytochemicals, beneficial compounds that may help protect against age-related conditions like heart disease, high blood pressure and macular degeneration, a leading cause of blindness in older people. Fill at least two-thirds of your plate with vegetables, fruits, whole grains and beans and the remaining one-third or less with lower-fat sources of protein, like fish, poultry or lean meat. Choose vegetables and fruits that represent a rainbow of colors: dark leafy greens (e.g., kale and spinach), deep yellow and orange vegetables (e.g., corn and sweet potatoes), tomatoes and other red foods (e.g., bell peppers, strawberries) and blue and purple powerhouses like blueberries and purple grapes.

Keep weight in check
As you get older, your body loses lean body mass (muscle) and your metabolism, or the rate at which you burn calories, slows. Bottom line: Through the years, you’ll need fewer calories to maintain a healthy weight. Stay within a healthy range by filling up on lower-calorie nutrient-packed foods—particularly vegetables and fruits—and cut back on foods that contain a lot of fat or added sugars. Carrying around extra pounds can increase your chances of developing heart disease, diabetes, high blood pressure, joint problems and some cancers.

Go easy on fat
Eating some fat is important for health but certain fats are better than others. Vegetable oils like olive or canola are your best choices because they are high in heart-healthy monounsaturated fats and low in the saturated fats that are associated with increased risk for conditions including heart disease and cancer. Limit foods that are high in saturated fats: animal products like fatty red meats and full-fat dairy products.

Concentrate on calcium
Getting enough calcium (and vitamin D, see below) can help prevent osteoporosis, the leading cause of bone fractures in older adults (see our Bone Health Center). If you’re 50 or older, you need 1,200 mg of calcium. Good sources of calcium include low-fat dairy products, calcium-fortified soymilk and orange juice, and fish with edible bones (like canned salmon or sardines). Other food sources of calcium include dark green vegetables, such as kale, broccoli and okra. If meeting your calcium needs through food seems daunting, talk with your doctor about whether you may need a supplement.

Don’t forget about D
Vitamin D, which you need to absorb calcium properly, is a unique nutrient in that it’s available only in a few foods: fatty fish, egg yolks and fortified milk. We get most of our vitamin D through sun exposure: when UV light penetrates skin, skin cells produce a compound that the liver and kidneys convert to vitamin D. But as you age, skin becomes less efficient at synthesizing D. To meet increased needs with age, many experts recommend a supplement. (The recommended daily intake for people aged 51 to 70 is 400 IU; those over 70 need 600 IU—but many medical experts say that these recommendations are outdated and that most people, particularly those aged 50-plus, should aim for 1,000 IU.) Talk with your doctor about what’s best for you.

“B” aware of changing nutrient needs
As you age, your stomach produces less gastric acid, which makes it harder for the body to absorb vitamin B12—a nutrient that helps keep blood and nerves healthy—from natural food sources. (These include meat, fish, eggs and dairy products like yogurt and milk.) Since data suggest that up to one-third of older people can no longer absorb the vitamin from food, nutrition experts advise that people aged 50-plus get the recommended daily intake (2.4 mcg) of B12 from fortified foods, such as cereal or supplements. A multivitamin that supplies 100 percent the daily value should do you fine.

Keep moving!
It's never too late to reap the benefits of exercise. Research shows that regular exercise—at any age—not only helps prevent heart disease, diabetes, osteoporosis and some cancers, but also burns calories, gives you energy, relieves stress, helps you sleep better and improves strength and balance. What’s more, studies show exercise increases blood flow to the brain and may even help new brain cells grow, which keeps the mind sharp. The key to reaping the benefits of physical activity is sticking with it, so choose any exercise you enjoy and aim for at least 30 minutes of moderate activity a day.

If you drink, do so in moderation
Studies show that drinking moderate amounts of alcohol may protect against heart disease. But consuming alcoholic beverages may interfere with the effectiveness of certain medications. It also may increase the risk for some kinds of cancer. (The American Institute for Cancer Research recommends avoiding alcohol altogether.) It’s important to weigh for yourself the risks and benefits. If you decide to drink, limit alcoholic beverages to no more than two drinks a day for men and one for women.

Play it safe with food storage and prep
As you get older, your risk of food-borne illness increases (likely in part due to an aging immune system, say experts). Store and handle food properly (think: keeping your fridge at a safe temperature; avoiding cross-contamination in the kitchen).

So there you go, a few tips to consider incorporating to your daily routine.  As always be sure and check with your doctor before changing anything.  

Peace & Love – April Williams