In photos of the sitting Supreme Court, 84-year-old Justice Ruth Bader Ginsburg looks tiny compared to her colleagues, but don't be fooled: She is "TAN," says her personal trainer, Bryant Johnson, and "by TAN I mean Tough. As. Nails."
Ginsburg's health has been a topic of discussion — and concern among Democrats — since President Trump was elected, but it's particularly buzzworthy right now because of a new book by Johnson that's officially out as of Tuesday: "The RBG Workout: How She Stays Strong...And You Can Too!" Also, because Axios reports that Trump expects to have the chance to replace her, commenting to an unnamed source, "What does she weigh? 60 pounds?"
Ginsburg may be more of a judicial heavy than a physical heavy, but once you see her workout, you'll bet on her over Trump in a push-up contest any day. She does multiple sets of full-on, military-style push-ups. She does one-legged squats. She recently started doing planks. She is, it seems, an iron octogenarian.
The workout itself is a balanced, solid routine that includes some cardio, weights and other strength and resistance training, stretching, core work and balance — all kinds of good, evidence-based moves.
Ginsburg gives extensive public credit to Johnson, who has been training her since 1999; he, in turn, gives props to her will of steel.
I asked him how Ginsburg, who has twice survived cancer, can do this workout at 84, and he pointed to her tough-as-nails character, "her resistance, her tenacity."
"I was talking to the justice about this recently," he said in a phone interview, "and I said, 'Well, justice, if nothing else, I hope the message will get out that you're never too old to start working out and exercising the body. So they can't use age as an excuse."
Hear hear, said Dr. Eddie Phillips of Harvard Medical School, the chief of physical medicine and rehab at the Boston VA (and my co-host on the exercise podcast "The Magic Pill.") He said he's especially impressed by how Ginsburg progressed over the last 18 years of training — for example, from doing push-ups against the wall, to push-ups on her knees, to multiple sets of full push-ups.
"What Justice Ginsburg shows is that indeed, you can get stronger at any age — at 65, at 83 — and I suspect, and the science shows, that she'll be doing a workout at 93, and still adding muscle and still adding functional capacity," he said. "It also keeps her mentally sharp, and extends her life."
The good news for people who want to emulate the Notorious RBG but don't love to work out: She does the workout only twice a week.
Exercise researcher Wayne Westcott, director of the exercise science program at Quincy College, has found that working each muscle group twice a week tends to be enough, and is generally as effective as three times a week. And as people age, he noted, they don't recover as quickly.
"So for people over age 50, let alone over age 80, typically we recommend not training the same muscle groups more than twice a week, because they won't fully recover," he said. So if Ginsburg is doing a total body workout, "which she certainly is, twice a week is perfect for her."
Because of Westcott's research, he was not surprised that Ginsburg managed to get stronger even at an advanced age: "Age does not seem to be a factor in responding to the strength-training stimulus," he said, "as long as you get plenty of protein, because old people don't assimilate protein as well."
Asked about Trump's comments on Ginsburg's size, both Westcott and Phillips responded that being small doesn't necessarily mean a person is weak or frail.
It can be a problem when older people lose muscle mass — it's called sarcopenia — or bone. But strength training offsets that process, allowing them to maintain or even gain muscle mass. Westcott's research has found that even people in their 90s can regain several pounds of muscle mass through training.
I have a feeling "The RBG Workout" is going to sell very well — it's an appealing little yellow tome, easy to throw into a gym bag, and all the exercises are illustrated by pictures of Justice Ginsburg doing the moves, with her big glasses, pulled-back hair and big button earrings.
So I asked Dr. Phillips whether he had any cautions or caveats for readers who are maybe starting from a not-so-super-fit point.
"For anyone inspired by Justice Ginsburg, as we all should be, I would say start slow, but start," he said. "Get moving and then progress slowly, and get some guidance just as she did."
The average monthly 2018 premium for a standalone drug plan will be 9 percent higher.
Drug prices can vary from to plan to plan by as much as hundreds of dollars monthly.
As prescription drug prices continue their upward climb, Medicare beneficiaries should pay close attention to the coverage they choose during open enrollment.
During this window, which lasts through Dec. 7, you can choose drug coverage (Part D) either as a standalone plan that serves as a supplement to original Medicare (Parts A and B) or as part of a Medicare Advantage Plan (Part C).
Either way, experts say that while you should ensure that any medications you take are covered, don't stop your search at the first choice meeting that basic minimum.
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"It's really important to compare plans, because they can be very different in pricing and the pharmacies included," said Matt Chancey, a certified financial planner based in Orlando.
Americans spent $457 billion on prescription drugs in 2015, according to recent data from AARP. With Medicare prohibited by law from negotiating drug prices, retirees — whose budgets often already are often stretched thin — face differences in drug prices from plan to plan that can reach hundreds of dollars.
For instance, the Senior Citizens League compared the prices of the top 10 most-prescribed drugs among 23 prescription plans available in one ZIP code.
"The average difference between high and low prices on that particular list was $593 per month," said Mary Johnson, senior policy analyst for the advocacy group.
Malnutrition is seen in varying degrees in the elderly, along with varying vitamin deficiencies. Malnutrition is due to under nutrition, nutrient deficiencies or imbalances. Most physicians do not see frank malnutrition anymore, such as scurvy; but more milder malnutrition symptoms such as loss of appetite, general malaise or lack of overall interest and wellness.
Common nutrient deficiencies of dietary origin include inadequate intake of vitamin A, B, C, D, E, folic acid and niacin. Malnutrition may also be the result of some socioeconomic risk factors, such as the following:
Fear of personal safety (which affects their ability to go grocery shopping)
Financial concerns
Institutionalization or hospitalizations (that do not ensure adequate nutrition)
Clearly, nutrition plays a vital role in the quality of life in older persons. This is why preventative medicine and focusing on good eating habits is crucial. It is recommended to follow a preventative health maintenance nutritional program, such as theDietary Guidelines for Americans, from the U.S. Department of Agriculture (USDA) and Department of Health and Human Services (HHS), which describestwo eating plans:
The USDA food patterns.
The DASH (Dietary Approaches to Stop Hypertension) Eating Plan.
The USDA food patternssuggests that people 50 or older choose healthy foods every day from the following:
Fruits — 1-1/2 to 2-1/2 cups What is the same as 1/2 cup of cut-up fruit? A 2-inch peach or 1/4 cup of dried fruit
Vegetables — 2 to 3-1/2 cups What is the same as a cup of cut-up vegetables? Two cups of uncooked leafy vegetable
Grains — 5 to 10 ounces What is the same as an ounce of grains? A small muffin, a slice of bread, a cup of flaked, ready-to-eat cereal, or ½ cup of cooked rice or pasta
Protein foods — 5 to 7 ounces What is the same as an ounce of meat, fish, or poultry? One egg, ¼ cup of cooked beans or tofu, ½ ounce of nuts or seeds, or 1 tablespoon of peanut butter
Dairy foods — 3 cups of fat-free or low-fat milk What is the same as 1 cup of milk? One cup of yogurt or 1-1/2 to 2 ounces of cheese. One cup of cottage cheese is the same as ½ cup of milk.
Oils — 5 to 8 teaspoons What is the same as oil added during cooking? Foods like olives, nuts, and avocado have a lot of oil in them.
Solid fats and added sugars (SoFAS) — keep the amount of SoFAS small If you eat too many foods containing SoFAS, you will not have enough calories for the nutritious foods you should be eating.
Ensuring adequate nutrition and proper intake of vitamins and minerals will help keep our aging population feeling more vital and ultimately more healthy, thus using prevention rather than intervention.
A new study reveals high use ofdietary supplementsby Americans 60 and older. In addition to their prescription medications, many older people are taking multiple preparations that have not been approved by the Food and Drug Administration.
The study, published in the October issue of the Journal of Nutrition, is based on data gathered by the government’s National Center for Health Statistics. It found that on a daily basis, 70 percent of older Americans use at least one supplement — preparations that include vitamins, minerals, herbs, amino acids, enzymes and other substances. Twenty-nine percent of older Americans use four or more supplements each day.
Multivitaminsand mineral supplements (39 percent) are the most commonly taken preparations, followed by vitamin D (26 percent), omega-3 (22 percent), B and B-complex vitamins (16 percent), calcium-vitamin D combinations (13 percent), vitamin C (11 percent) and calcium-only supplements (9 percent). Nine percent also use various herbal or plant-based supplements.
The researchers found that supplement use tended to increase with age, and that people who took prescription medications were more likely to use supplements as well. Eight percent of older adults take three medications daily and at least one botanical supplement.
That’s potentially worrisome, because some supplements can alter the effects of medications. For example, use of the herbal supplement ginkgo biloba with blood pressure medications could cause a person’s blood pressure to drop too much, and can raise the risk of bleeding for users of prescriptionblood thinnerssuch as warfarin, according to the University of Maryland Medical Center.
The researchers wrote that health care professionals need to carefully monitor their patients’ supplement use. In a study published in 2010, only a third of patients said their doctors had asked whether they used supplements.
The study was conducted by researchers from the National Institutes of Health and Tufts and Purdue universities.
Eating well is important at any age- adequate nutrition is necessary for health, quality of life and vitality. Unfortunately, for a variety of reasons, many seniors are not eating as well as they should, which can lead to poor nutrition or malnutrition, easily being mistaken as a disease or illness.
Our bodies change as we get older, including perceptual, physiological and and general age-related conditions — such as dental or gastrointestinal conditions. These changes all influence the performance of our body as a whole, which in turn, influences our eating, nutritional intake and overall health.
Perceptual Changes
Perceptual changes later in life can also influence our nutrition, such as changes in hearing, smell and taste:
Hearing: Diminished or loss of hearing also affects our nutrition and food experience. The difficulty and frustration from the inability to hold a conversation with our eating partner out at a restaurant or at a social function can limit one’s food experience.
Smell:The loss of smell can also have a huge impact on the types of food one chooses to eat as there is a loss of satisfaction that can lead to poor food choices.
Taste:One of the most common complaints is in regards to the diminished taste in food. As taste buds decrease, so does our taste for salty and sweet — often times making food taste more bitter or sour.
Physiological Changes
One reason nutritional needs change is due to physiological changes that occur later in life:
Energy:Expenditure generally decreases with advancing age because of a decrease in basal metabolic rate and physical activity, thus decreasing caloric needs.
Function:Our bodies also begin to experience a decrease in kidney function, redistribution of body composition and changes in our nervous system.
Other Aging-Related Changes
Other changes in body function may impact nutritional intake, such as:
Dentition:The makeup of a set of teeth (including how many, their arrangement and their condition). The loss of teeth and/or ill-fitting dentures can lead to avoidance of hard and sticky foods.
Gastrointestinal Changes:Chronic gastritis, constipation, delayed stomach emptying and gas, may lead to avoiding healthy foods, such a fruits and vegetables — the food categories that should be more emphasized rather than eliminated.
These factors alone may contribute to why 3.7 million seniors are malnourished and shed light on the importance of educating caregivers and aging seniors as to specific dietary need options, as well as, catered senior diets and nutritional needs.
Basically, it's a stronger flu shot. Four times stronger to be precise.
This flu vaccine could significantly reduce the risk of hospitalization among especially vulnerable seniors, a large, random clinical trial has found.
Vaccines typically don’t work very well in older people—a problem because the flu can lead to serious respiratory infections in frail patients such as elderly nursing home residents.
“…the rate of hospitalization for any reason, respiratory or otherwise, was significantly lower in the high-dose group…”
While a prior study showed that older individuals could respond better to the high-dose vaccine, it focused on relatively healthy older adults, says lead author Stefan Gravenstein, professor at both the Warren Alpert Medical School and the School of Public Health at Brown University.
It still needed to be established that it would help even the frailest folks, like those who reside in nursing homes.
In this study, a quarter of the sample was over 90. DId the high-dose vaccine also work better than regular-dose vaccine in the population we consider least able to respond. This paper says yes, it can.
The study compared hospitalization rates among more than 38,000 residents of 823 nursing homes in 38 states during the 2013-14 flu season based on Medicare claims data. Just under half the homes, 409 to be exact, administered the high-dose vaccine while the other 414 provided a standard dose.
In the end, the hospitalization rate for respiratory illnesses among high-dose patients was 3.4 percent compared to 3.8 percent among standard-dose patients over the six months after vaccination. Statistical analysis revealed that the relative risk of hospitalization for respiratory illness was 12.7 percent lower for the high-dose group.
Moreover, the rate of hospitalization for any reason, respiratory or otherwise, was significantly lower in the high-dose group as well. For every 69 people given the high-dose vaccine vs. the standard-dose vaccine, one more person stayed out of the hospital during the flu season.
“Respiratory illness as the primary reason for hospitalization accounted for only about a third of the reduction in hospitalization that we measured,” says Gravenstein.
For many patients, the vaccine appeared to help prevent hospitalization for other problems also, including cardiovascular symptoms.
Gravenstein says the finding of a significant reduction in hospitalizations was particularly notable because the predominant flu strain during the 2013-14 season, A/H1N1pdm, was believed to be less virulent in older people who had spent a long lifetime building up immunity to similar strains.
“That there was differential protection in this context both underlines the potential importance of even low-virulence or less transmissible strains to older populations and the fact that vaccines may afford relevant effectiveness among frail older persons even when A/H1N1 predominates,” the authors write.
The study did not find a significant difference in the rate of death. Researchers speculate that while the standard-dose vaccine might not have been strong enough to stave off illness entirely, it may still have been sufficient to prevent deaths in combination with hospital care.
But a significant reduction in hospitalizations can still be a benefit, Gravenstein says, even though the high-dose vaccine is more expensive than the standard-dose vaccine. Especially for older, frail patients, reducing otherwise necessary trips to the hospital can maintain a higher quality of life.
Ultimately, Gravenstein says, the study should provide nursing home leadership with useful information to consider as they plan for future flu seasons.
The state of Washington directs 65 percent of its Medicaid long-term spending to home and community-based services rather than to nursing homes.The national average is 41%.
Washington state has realized $4.4 billion dollars in savings over the last 18 years as a result of focusing on this more personal level of long-term care.
Eye problems and disorders are common in the elderly population. Laser surgeries and other treatments exist to correct and even reverse some of these aging-related conditions. The key is to detect them early. Regular eye exams will help detect vision problems before they become serious. Here is a list of common age-related eye problems that can affect people at various stages in life but often affect the elderly.
Your eye has a lens that helps it to focus. The lens is made of protein. When protein molecules clump, a cloudy spot (called a cataract) forms. This is common in older people. Because cataracts grow slowly, your eye doctor may simply monitor a cataract until it interferes with your vision. Cataract surgery is a very common procedure to remove the cataract from your eye. Talk to your doctor about alternatives if you're not ready to have surgery.
Your eyelids have lacrimal glands that produce tears, and they drain into your tear ducts in your lower eyelids. If your lacrimal glands stop working well, your eyes will become dry and uncomfortable. Eye drops can help, but have your eyes checked. There may be a simple procedure to partially plug your tear ducts (to keep tears from draining too fast).
The eye is filled with fluid. If too much pressure develops in the eye, it is called glaucoma.
Over time, this build-up of pressure can damage the optic nerve and cause blindness. Luckily, this pressure develops slowly and routine eye exams can detect glaucoma before it becomes dangerous.
This is a very long term for loss of central vision. The macula is a part of the retina that processes central vision. Sometimes with aging, the macula deteriorates. This causes problems with driving, reading and many common tasks. Treatment can include laser surgery on the macula.
Because of problems with diabetes, the tiny blood vessels that supply oxygen and nutrients to the retina become less effective, which leads to vision problems. Treatment includes laser surgery and a surgical process known as a vitrectomy. All diabetics should have annual eye exams.
The layers of the retina can detach from the underlying support tissue. If untreated, retinal detachment can cause loss of vision or blindness. Symptoms include an increase in the type and number of "floaters" in your eyes, seeing bright flashes, feeling as if a curtain has been pulled over the field of vision, or seeing straight lines that appear curvy. Surgery and laser treatment can often reattach the layers of the retina.
Sources:
National Institute of Aging. Aging and Your Eyes. Bound for Your Good Health. Pages 69-72.
If you are, well, congratulations. If you are planning on signing up for Medicare, here are the 'basic' basics to know before enrollment begins October 15th.
FYI...This is NOT medical advice. Talk to your health care provider.
In 2013,pharmacy benefits managerExpress Scripts estimated that the United States wasted $418 billion on “bad medication-related decisions”—with $55.8 billion alone on high-priced medications when more affordable drugs could have been used instead.
Expensive is simply notalways better.
Here are ten prescriptions that are usually very expensive, even with insurance. All of them have cheaper alternatives that work just as well.
Vimovo. This is a mixture of the anti-inflammatorynaproxenand genericNexium, which isesomeprazole. Here’s an idea: instead of paying hundreds of dollars for this, get genericnaproxen500 mg tablets and 20 mg tablets ofesomeprazoleand there you have it: your ownVimovofor just pennies.
Dexilant.This is a very expensive brand-name proton pump inhibitor (a class of drugs that includesPrilosecandProtonix). A number of studies have compared the various proton pump inhibitors to one another and while some differences have been reported, they have been small and of little clinical importance. Do yourself a favor and givelansoprazoleorpantoprazolea try instead.
Benicar.Used for high blood pressure, this is an expensive brand-name angiotensin receptor blocker (ARB) in a class that has many generic options. Benicaris certainly no better than the cheaper drugs in the class (valsartanandlosartanare examples). Plus,Benicarcan produce a “sprue-like enteropathy” which gives you severe chronic diarrhea and weight loss, and can occur months to years after starting the drug. Hmmm.
Vytorin. This is a mixture ofsimvastatinandZetia(ezetimibe). Unless you’ve recently had a heart attack, you don’t need to waste money on this and here is why: statins, like the cheap genericsimvastatinalone, are the first choice in virtually all patients with high cholesterol in whom the goal is reduction of cardiovascular risk. People have been paying forVytorinfor years and yet it remains “uncertain” whether the combo ofsimvastatinandZetiathat makes upVytorin provides additional clinical benefit. A recent study showed benefit in people hospitalized after heart attack but for most people, stick with just thesimvastatinpart and don’t bother with the combo.
Bystolic. There is no evidence this beta blocker is better than two similar generic options,metoprololandcarvedilol.Bystolicis what is known as a “beta 1 selective” beta blocker used for the treatment of high blood pressure and it does provide a survival benefit in patients with heart failure. Sounds great, right—but wait. In heart failure patients, there are three beta blockers that have shown survival benefit. You guessed it:metoprolol,carvedilol, andBystolic.Metoprololandcarvedilolare generic and much cheaper so there is no reason to pay money here.
Zafirlukast(Accolate).Though available as a generic, it is still much pricier than the other option in the same class,montelukast(Singulair). There is no proof thatzafirlukastis any better thanmontelukastfor asthma, and in fact,montelukastis usually preferred because it is used once daily and can be taken at any time in relation to meals.
Celecoxib (Celebrex).Celebrex, used for arthritis, has just recently become available as genericcelecoxib so it’s still quite expensive and many folks pay a high price for it. However,meloxicam(Mobic), another Cox-2 inhibitor similar tocelecoxib, is much cheaper and also works well for the treatment of osteoarthritis and rheumatoid arthritis.
Pristiq.This is an expensive brand-name SNRI antidepressant used for depression and fibromyalgia. There is no evidence thatPristiqis any better than the cheaper genericduloxetine(Cymbalta) for fibromyalgia. For depression, there are two generic SNRI options in this class,venlafaxineandduloxetine. You should try those first before paying forPristiq.
Pataday.These antihistamine eye drops are used for red, itchy eyes related to allergies.PatanolandPatadayare expensive brand name eye drops in this class which includesazelastine (Optivar) as a good generic option that is much cheaper.Patadaycarries the advantage of once daily dosing compared to twice a day but is it worth the cost?
Avodart.Two 5-alpha-reductase inhibitors are approved in the US for symptoms related to enlarged prostate:Proscar(finasteride) andAvodart(dutasteride). One is cheap, one is not. In a large one-year study,finasterideand the more expensiveAvodartworked just as well for reduction in prostate volume, urinary flow rate and urinary symptom scores, and adverse effects were similar. Don’t waste your money onAvodartwhen you can save onfinasteride.
Derived from the Sanskrit word “yuji,” meaning yoke or union, yoga is an ancient practice that brings together mind and body (1).
It incorporates breathing exercises, meditation and poses designed to encourage relaxation and reduce stress.
Practicing yoga is said to come with many benefits for both mental and physical health, though not all of these benefits have been backed by science.
This article takes a look at 13 evidence-based benefits of yoga. I've listed the benfits at right here...the complete article is below.
1. Can Decrease Stress
2. Relieves Anxiety
3. May Reduce Inflammation
4. Could Improve Heart Health
5. Improves Quality of Life
6. May Fight Depression
7. Could Reduce Chronic Pain
8. Could Promote Sleep Quality
9. Improves Flexibility and Balance
10. Could Help Improve Breathing
11. May Relieve Migraines
12. Promotes Healthy Eating Habits
13. Can Increase Strength
The Bottom Line
Multiple studies have confirmed the many mental and physical benefits of yoga.
Incorporating it into your routine can help enhance your health, increase strength and flexibility and reduce symptoms of stress, depression and anxiety.
Finding the time to practice yoga just a few times per week may be enough to make a noticeable difference when it comes to your health.
1. Can Decrease Stress
Yoga is known for its ability to ease stress and promote relaxation.
In fact, multiple studies have shown that it can decrease the secretion of cortisol, the primary stress hormone (2,3).
One study demonstrated the powerful effect of yoga on stress by following 24 women who perceived themselves as emotionally distressed.
After a three-month yoga program, the women had significantly lower levels of cortisol. They also had lower levels of stress, anxiety, fatigue and depression (4).
Another study of 131 people had similar results, showing that 10 weeks of yoga helpedreduce stress and anxiety. It also helped improve quality of life and mental health (5).
When used alone or along with other methods of alleviating stress, such as meditation, yoga can be a powerful way to keep stress in check.
SUMMARY:Studies show that yoga can help ease stress and lower your levels of the stress hormone cortisol.
2. Relieves Anxiety
Many people begin practicing yoga as a way to cope with feelings of anxiety.
Interestingly enough, there is quite a bit of research showing that yoga can help reduce anxiety.
In one study, 34 women diagnosed with an anxiety disorder participated in yoga classes twice weekly for two months.
At the end of the study, those who practiced yoga had significantly lower levels of anxiety than the control group (6).
Another study followed 64 women with post-traumatic stress disorder (PTSD), which is characterized by severe anxiety and fear following exposure to a traumatic event.
After 10 weeks, the women who practiced yoga once weekly had fewer symptoms of PTSD. In fact, 52% of participants no longer met the criteria for PTSD at all (7).
It’s not entirely clear exactly how yoga is able to reduce symptoms of anxiety. However, it emphasizes the importance of being present in the moment and finding a sense of peace, which could help treat anxiety.
SUMMARY:Several studies show that practicing yoga can lead to a decrease in symptoms of anxiety.
3. May Reduce Inflammation
In addition to improving your mental health, some studies suggest that practicing yoga may reduce inflammation as well.
Inflammation is a normal immune response, but chronic inflammation can contribute to the development of pro-inflammatory diseases, such as heart disease, diabetes and cancer (8).
A 2015 study divided 218 participants into two groups: those who practiced yoga regularly and those who didn’t. Both groups then performed moderate and strenuous exercises to induce stress.
At the end of the study, the individuals who practiced yoga had lower levels of inflammatory markers than those who didn’t (9).
Similarly, a small 2014 study showed that 12 weeks of yoga reduced inflammatory markers in breast cancer survivors with persistent fatigue (10).
Although more research is needed to confirm the beneficial effects of yoga on inflammation, these findings indicate that it may help protect against certain diseases caused by chronic inflammation.
SUMMARY:Some studies show that yoga may reduce inflammatory markers in the body and help prevent pro-inflammatory disease
4. Could Improve Heart Health
From pumping blood throughout the body to supplying tissues with important nutrients, the health of your heart is an essential component of overall health.
Studies show that yoga may help improve heart health and reduce several risk factors for heart disease.
One study found that participants over 40 years of age who practiced yoga for five years had a lower blood pressure and pulse rate than those who didn’t (11).
High blood pressure is one of the major causes of heart problems, such as heart attacks and stroke.Lowering your blood pressurecan help reduce the risk of these problems (12).
Some research also suggests that incorporating yoga into a healthy lifestyle could help slow the progression of heart disease.
A study followed 113 patients with heart disease, looking at the effects of a lifestyle change that included one year of yoga training combined with dietary modifications and stress management.
Participants saw a 23% decrease in total cholesterol and a 26% reduction in “bad” LDL cholesterol. Additionally, the progression of heart disease stopped in 47% of patients (13).
It’s unclear how much of a role yoga may have had versus other factors like diet. Yet it can minimize stress, one of the major contributors to heart disease (14).
SUMMARY:Alone or in combination with a healthy lifestyle, yoga may help decrease risk factors for heart disease.
5. Improves Quality of Life
Yoga is becoming increasingly common as an adjunct therapy to improve quality of life for many individuals.
In one study, 135 seniors were assigned to either six months of yoga, walking or a control group. Practicing yoga significantly improved quality of life, as well as mood and fatigue, compared to the other groups (15).
Other studies have looked at how yoga can improve quality of life and reduce symptoms in patients with cancer.
One study followed women with breast cancer undergoing chemotherapy. Yoga decreased symptoms of chemotherapy, such as nausea and vomiting, while also improving overall quality of life (16).
A similar study looked at how eight weeks of yoga affected women with breast cancer. At the end of the study, the women had less pain and fatigue with improvements in levels of invigoration, acceptance and relaxation (17).
Other studies have found that yoga may help improve sleep quality, enhance spiritual well-being, improve social function and reduce symptoms of anxiety and depression in patients with cancer (18,19).
SUMMARY:Some studies show that yoga could improve quality of life and may be used as an adjunct therapy for some conditions.
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6. May Fight Depression
Some studies show that yoga may have an anti-depressant effect and could help decrease symptoms of depression.
This may be because yoga is able todecrease levels of cortisol, a stress hormone that influences levels of serotonin, the neurotransmitter often associated with depression (20).
In one study, participants in an alcohol dependence program practiced Sudarshan Kriya, a specific type of yoga that focuses on rhythmic breathing.
After two weeks, participants had fewer symptoms of depression and lower levels of cortisol. They also had lower levels of ACTH, a hormone responsible for stimulating the release of cortisol (2).
Other studies have had similar results, showing an association between practicing yoga and decreased symptoms of depression (21,22).
Based on these results, yoga may help fight depression, alone or in combination with traditional methods of treatment.
SUMMARY:Several studies have found that yoga may decrease symptoms of depression by influencing the production of stress hormones in the body.
7. Could Reduce Chronic Pain
Chronic pain is a persistent problem that affects millions of people and has a range of possible causes, from injuries to arthritis.
There is a growing body of research demonstrating that practicing yoga could help reduce many types of chronic pain.
In one study, 42 individuals with carpal tunnel syndrome either received a wrist splint or did yoga for eight weeks.
At the end of the study, yoga was found to be more effective in reducing pain and improving grip strength than wrist splinting (23).
Another study in 2005 showed that yoga could help decrease pain and improve physical function in participants with osteoarthritis of the knees (24).
Although more research is needed, incorporating yoga into your daily routine may be beneficial for those who suffer from chronic pain.
SUMMARY:Yoga may help reduce chronic pain in conditions like carpal tunnel syndrome and osteoarthritis.
8. Could Promote Sleep Quality
Poor sleep quality has been associated with obesity, high blood pressure and depression, among other disorders (25,26,27).
Studies show that incorporating yoga into your routine could helppromote better sleep.
In a 2005 study, 69 elderly patients were assigned to either practice yoga, take an herbal preparation or be part of the control group.
The yoga group fell asleep faster, slept longer and felt more well-rested in the morning than the other groups (28).
Another study looked at the effects of yoga on sleep in patients with lymphoma. They found that it decreased sleep disturbances, improved sleep quality and duration and reduced the need for sleep medications (29).
Though the way it works is not clear, yoga has been shown to increase the secretion of melatonin, a hormone that regulates sleep and wakefulness (30).
Yoga also has a significant effect on anxiety, depression, chronic pain and stress — all common contributors to sleep problems.
SUMMARY:Yoga may help enhance sleep quality because of its effects on melatonin and its impact on several common contributors to sleep problems.
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9. Improves Flexibility and Balance
Many people add yoga to their fitness routine to improve flexibility and balance.
There is considerable research that backs this benefit, demonstrating that it can optimize performance through the use of specific poses that target flexibility and balance.
A recent study looked at the impact of 10 weeks of yoga on 26 male college athletes. Doing yoga significantly increased several measures of flexibility and balance, compared to the control group (31).
Another study assigned 66 elderly participants to either practice yoga or calisthenics, a type of body weight exercise.
After one year, total flexibility of the yoga group increased by nearly four times that of the calisthenics group (32).
A 2013 study also found that practicing yoga could help improve balance and mobility in older adults (33).
Practicing just 15–30 minutes of yoga each day could make a big difference for those looking to enhance performance by increasing flexibility and balance.
SUMMARY:Research shows that practicing yoga can help improve balance and increase flexibility.
10. Could Help Improve Breathing
Pranayama, or yogic breathing, is a practice in yoga that focuses on controlling the breath through breathing exercises and techniques.
Most types of yoga incorporate these breathing exercises, and several studies have found that practicing yoga could help improve breathing.
In one study, 287 college students took a 15-week class where they were taught various yoga poses and breathing exercises. At the end of the study, they had a significant increase in vital capacity (34).
Vital capacity is a measure of the maximum amount of air that can be expelled from the lungs. It is especially important for those with lung disease, heart problems and asthma.
Another study in 2009 found that practicing yogic breathing improved symptoms and lung function in patients with mild-to-moderate asthma (35).
Improving breathing can help build endurance, optimize performance and keep your lungs and heart healthy.
SUMMARY:Yoga incorporates many breathing exercises, which could help improve breathing and lung function.
11. May Relieve Migraines
Migraines are severe recurring headaches that affect an estimated 1 out of 7 Americans each year (36).
Traditionally, migraines are treated with medications to relieve and manage symptoms.
However, increasing evidence shows that yoga could be a useful adjunct therapy to help reduce migraine frequency.
A 2007 study divided 72 patients with migraines into either a yoga therapy or self-care group for three months. Practicing yoga led to reductions in headache intensity, frequency and pain compared to the self-care group (37).
Another study treated 60 patients with migraines using conventional care with or without yoga. Doing yoga resulted in a greater decrease in headache frequency and intensity than conventional care alone (38).
Researchers suggest that doing yoga may help stimulate the vagus nerve, which has been shown to be effective in relieving migraines (39).
SUMMARY:Studies show that yoga may stimulate the vagus nerve and reduce migraine intensity and frequency, alone or in combination with conventional care.
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12. Promotes Healthy Eating Habits
Mindful eating, also known as intuitive eating, is a concept that encourages being present in the moment while eating.
It’s about paying attention to the taste, smell and texture of your food and noticing any thoughts, feelings or sensations you experience while eating.
This practice has been shown to promote healthy eating habits that help control blood sugar, increase weight loss and treat disordered eating behaviors (40,41,42).
Because yoga places a similar emphasis on mindfulness, some studies show that it could be used to encourage healthy eating behaviors.
One study incorporated yoga into an outpatient eating disorder treatment program with 54 patients, finding that yoga helped reduce both eating disorder symptoms and preoccupation with food (43).
Another small study looked at how yoga affected symptoms of binge eating disorder, a disorder characterized by compulsive overeating and a feeling of loss of control.
Yoga was found to cause a decrease in episodes of binge eating, an increase in physical activity and a small decrease in weight (44).
For those with and without disordered eating behaviors, practicing mindfulness through yoga can aid in the development of healthy eating habits.
SUMMARY:Yoga encourages mindfulness, which may be used to help promote mindful eating and healthy eating habits.
13. Can Increase Strength
In addition to improving flexibility, yoga is a great addition to an exercise routine for its strength-building benefits.
In fact, there are specific poses in yoga that are designed to increase strength and build muscle.
In one study, 79 adults performed 24 cycles of sun salutations — a series of foundational poses often used as a warm-up — six days a week for 24 weeks.
They experienced a significant increase in upper body strength, endurance and weight loss. Women had a decrease in body fat percentage, as well (45).
A 2015 study had similar findings, showing that 12 weeks of practice led to improvements in endurance, strength and flexibility in 173 participants (46).
Based on these findings, practicing yoga can be an effective way to boost strength and endurance, especially when used in combination with a regular exercise routine.
SUMMARY:Some studies show that yoga can cause an increase in strength, endurance and flexibility.
The Bottom Line
Multiple studies have confirmed the many mental and physical benefits of yoga.
Incorporating it into your routine can help enhance your health, increase strength and flexibility and reduce symptoms of stress, depression and anxiety.
Finding the time to practice yoga just a few times per week may be enough to make a noticeable difference when it comes to your health.
Protein contains essential amino acids needed to maintain many aspects of your health, including regulating growth and development and supporting lean muscle mass. Unfortunately many good sources of protein are also high in fat. Fats that come from animals, such as saturated fat and cholesterol, can contribute to elevated cholesterol levels, heart disease and stroke. Choosing lean meats and other low-fat protein sources helps you get the amino acids your body requires without the added fat and calories.
1. Beans
Consider increasing your intake of garbanzo beans, black beans, kidney beans, pinto beans, lentils and soybeans. Good fiber, too!
2. Grains
Whole wheat bread, but watch for carb intake. Quinoa is easy to prepare and great in salads. Oatmeal is another good breakfast choice (not the sugary stuff.) Couscous, buckwheat, millet, brown rice and whole-wheat foods also provide low-fat vegetarian protein.
3. Lean meats
Such as chicken and turkey.
4. Seafood
Yes it can be pricey, but a 3- ounce portion of bass, carp, cod, flounder, haddock or halibut provides you with 15 to 20 grams of protein! Steam, bake or grill these seafood options to keep them low-fat.
Even the most healthy and active among us, if fortunate to live long enough, may face some of the biggest threats of aging: hunger, isolation and loss of independence. With an average life expectancy nearing 80, living longer means more years spent in the struggles that accompany old age. Add to that the increase in geographic separation of our families and the result is millions of seniors left behind, hungry and alone.
While we all celebrate the increase in lifespan, maintaining health while aging comes at a price. Without support from programs like Meals on Wheels, millions of seniors are forced to prematurely trade their homes for more costly alternatives.
THE REALITY
10.2 million seniorsin America face the threat of hunger -that's 1 in 6!
15.2 million seniorsare isolated, living alone
18.4 million seniorshave difficulty paying for basic living needs
The senior population isprojected to double by 2050
A panel that advises the CMS on Medicare coverage decisions said there wasn't enough information available on whether weight-loss surgeries and devices are beneficial for the program's enrollees, making it unlikely Medicare will expand coverage for more of the treatments.
The panel overall voiced confidence that there was evidence that weight-loss surgeries such as gastric bypass, lap bands and gastric sleeve surgeries were helpful in treating obese patients, but said the benefits for individuals 65 and older are still unclear.
Hospitals are now reimbursed between $10,000 and $17,000 by Medicare for weight-loss surgeries and physicians on average receive $1,500.
Medicare now covers weight-loss surgery for only certain beneficiaries who have a body mass index of 35 or greater and at least one co-morbidity such as high blood pressure or diabetes.
The patient also has to prove that they participated in at least one physician-supervised program in which they failed to lose weight.
Clinicians that specialize in weight loss estimate that about 2 million Medicare beneficiaries are eligible for the surgeries now. They hoped that CMS would expand the coverage to people with a BMI as low as 30, which would make an additional 1 million enrollees eligible.
There is evidence that people with a lower BMI number have greater long-term health benefits than those that have a higher one, as they tend to have fewer or less severe chronic illnesses, according to Dr. John Morton, chief of bariatric and minimally invasive surgery at Stanford School of Medicine.
If Medicare were to lower the eligible BMI for surgery, health insurance companies would likely follow suit, which could mean millions more could become eligible for coverage for weight-loss procedures.
As things are now, most insurance companies cover weight-loss surgeries for people with BMIs 40 or greater, or a BMI of 35 if there are significant medical problems associated with that person's weight, such as diabetes or heart disease.
"Medicare coverage decisions are very influential," Morton said. "If CMS' sneezes, the rest of insurers get a cold."
While it wasn't a specific voting question, several panelists mentioned they were especially unsure what clinical benefit gastric balloons provided.
"The evidence I heard today was not compelling," said Dr. Marcel Salive, panel member and health scientist administrator in the National Institute of Health's Division of Geriatrics and Clinical Gerontology.
Doctors say these devices are a low-risk alternative for patients whose health is too frail for surgeries.
The balloons are inserted into the stomach through an endoscopic procedure. A doctor fills the balloon with saline solution to create a feeling of fullness, so patients lose the urge to overeat. After six months, it's deflated and removed.
The FDA approved balloons from two different companies in 2015, but no insurers cover their use. On average, the total cost of the gastric balloon procedure is $8,150.
Seniors program shows the benefits of socializing and exercise....
A seniors program that combines exercise and socializing for people in the early stages of dementia and their care partners is taking place weekly at the Maple Ridge Seniors Activity Centre.
Minds in Motion is currently being offered as part of the Alzheimer Society of B.C. First Link dementia support to create an opportunity for people with dementia and their care partners to connect with others, make new friends and have fun.
First started in Victoria in 2009, the program made its way to Maple Ridge a year and a half ago. The reason it was started, explained Kate Turnbull, Minds in Motion coordinator with the Alzheimer Society of B.C., is that there was a gap in programming for people with dementia.
“There is lots of programming that is for the person with dementia and there is programming for care givers. But not a lot that brings both together. That was the big thing,” said Turnbull.
“It’s evolved over time to be more specifically for people in the early stages of dementia,” she said.
The program starts off with 45 minutes of light exercise followed by another 45 minutes of social time.
Lori Briggs, B.C. Parks and Recreation Association supervisor of fitness leaders, heads up the fitness portion.
Briggs has specialized in seniors fitness for the last 35 years and has worked with a variety of groups including people with Parkinson’s, or stroke recovery and Osteofit.
For Minds in Motion, the exercises that are not any different than a normal seniors fitness class, it is Briggs’ patience and knowledge of dementia that makes the class unique.
If a person with dementia is getting confused she may stop the exercise early, if she sees someone getting frustrated or not being able to understand a movement, she will switch to another exercise.
Briggs has been trained by the Alzheimer Society of B.C. to recognize symptoms of dementia. She knows how to introduce exercises and is more aware about what might fluster somebody or make them more agitated.
If Briggs sees somebody kind of daydreaming and in their own zone she will say their name and suggest they try the activity being performed. If somebody doesn’t change legs or arms when they are doing an exercise she will make a suggestion that they try the other leg and if they don’t she moves on. If an activity is frustrating for an individual she will change the exercise completely for the whole group.
“I never say right or left I just say let’s take our leg and whatever leg they pick up and start with is fine with me,” said Briggs in a soft, calm voice, adding that the most important thing is that the participants feel successful.
“We want them to feel less stressed and just feel like they are part of the group and accepted. That is really important,” she continued.
Another thing Briggs does to make the participants feel comfortable is she always lets them know that if they are having a good day they can do whatever they can and if they are having an off day that it’s okay to stop when ever they want.
“It makes them feel like I don’t have to do this if I don’t want to,” said Briggs.
Briggs works the muscles that strengthen the core of an individual.
“What I try to teach are exercises that are designed to improve quality of life as well as balance and agility. Which is preventing falls and those kind of things,” she explained.
She teaches both sitting standing exercises and uses resistance bands and different sized balls for agility games such as throwing them up in the air and catching them or passing a ball around a circle.
During social time participants play a variety of games like Jenga, where you remove blocks from a tower without it falling over, the card game UNO, trivia and sometimes even ping pong.
Sometimes the games are modified slightly if there are persons in the group that are finding the games too challenging.
“Again with social time it is really about making that person feel successful, making them feel like a part of the group,” said Turnbull.
”In UNO there are all sorts of cards that do different things other than just the numbers and the colours. If I have somebody who is really struggling I will take those cards out so the game is more simplified,” she said.
Turnbull will also play a reminiscent activity with the group where she will ask them if, for example, they remember a time without car seats.
”For people with dementia the memories that normally go first are the more short term memories whereas they tend to keep their long term memory stuff from when they were kids longer,” said Turnbull.
“So those reminiscent games they tend to enjoy them because they have those memories from when their kids were young or from when they were kids themselves,” she said.
One of the great things about this program is everyone has training in how to deal with people who have dementia.
Also, Turnbull added, the care partner is also connecting with people in the same situation as themselves.
”There is a feeling of support. Even though it is not a support group, they are getting a bit of support from having other people around them,” said Turnbull.
Even if a participant does not want to participate in the activities they are also welcome to enjoy the refreshments and chat with other people.
Briggs always stays until the very end of the class even though she could leave after the exercise portion.
”I find it’s important for me so that I have that connection with them as well because I think it’s part of knowing the person’s past. I just enjoy it,” she said.
Minds in Motion takes place from 10:30 a.m. to noon every Friday except for holidays at the Maple Ridge Seniors Activity Centre, 12150 224 Street.
35 measures of cost, accessibility and outcome. The measures included monthly insurance premiums, cost of visiting a medical professional, quality of hospitals, life expectancy and rates of cancer and heart disease.
Kiplinger reports that these 6 states are among those with lowest levies
New Hampshire heads a list of 12 states that offer the most favorabletax breaksfor retirees, in a recent ranking by personal finance website Money and Career CheatSheet. South Carolina is ranked number 2, followed by Hawaii, South Dakota and Nevada.
Rounding out the top 12 are Alabama, Tennessee, Mississippi, Georgia, Puerto Rico (actually a territory, not a state), Florida and Alaska.
The ranking, which draws on data from sources such as the Tax Foundation and state departments of revenue, doesn’t just rely upon state income taxes as a measure. While seven states — Alaska, Washington, Nevada, Texas, Florida, Wyoming and South Dakota — don’t have anincome tax, some have high real estate or sales taxes that can cut into retirees’ finances, CheatSheet noted.
New Hampshire, the top-ranked state, taxes dividend and interest income above $2,400 at a 5 percent rate for individuals, but not other income, and it offers residents 65 and older a $1,200 exemption against those levies. The Granite State also is one of five states that don’t have a state sales tax, according to Money magazine.
South Carolinaranked second in large part because of a state law passed in 2016 that exempts as much as $30,000 of military retirees’ income from state taxes once they reach age 65.
A ranking by Kiplinger picked Alaska as the most tax-friendly state for retirees in 2016 because it lacks income and sales taxes and pays a dividend from oil revenues to defray high property taxes.
A recent study from the University of California San Diego School of Medicine concluded that cells of elderly women who remain inactive for more than 10 hours per day age much faster compared to those of women who remain active throughout their late life.
On a related study, researchers from the University of California reported that exercise and physical activity are known to trigger growth development and well-being, while they also help prevent heart and vascular disease, and aid the mineralization of growing bones, which helps delay osteoporosis in late ages.
We Americans love summertime and with good reason. It is the best time for outdoor fun and travel with family. Many people enjoy outdoor activities such as bicycling, kayaking and hiking, and kids are more active with sports.
One thing to keep in mind when out and about in the summer heat is to stay properly hydrated. Unfortunately, many of us are not drinking enough water. In fact, 36 percent of adult Americans drink only three or fewer cups of water per day, according to the Centers for Disease Control and Prevention. Here are some tips for healthy hydration.
One thing to keep in mind when out and about in the summer heat is to stay properly hydrated. Unfortunately, many of us are not drinking enough water. In fact, 36 percent of adult Americans drink only three or fewer cups of water per day, according to the Centers for Disease Control and Prevention. Here are some tips for healthy hydration.
Replace your electrolytes
Engaging in physical activity when it is hot outside means you lose water which has to be replaced. You are also losing electrolytes (sodium, potassium, calcium, magnesium and bicarbonate) which need to be replaced. Very high temperatures — especially for a prolonged period — can be dangerous, especially for seniors.
Ideally, anyone engaging in outdoor activity in the heat or even an indoor exercise program should drink 8 to 12 ounces of fluid every 15 to 20 minutes during a session. If exercising exceeds an hour, a beverage that contains electrolytes is preferable to plain water. That is why most sports drinks contain salt. Of course anyone can easily make their own sports drink by adding a quarter to a half teaspoon of salt per liter or 32 ounces of water.
Replacing lost electrolytes is important because they help to regulate cardiovascular and neurological functions, fluid balance and oxygen delivery.
Here are ways to put your priorities at the top of your doctor's agenda..
How do you make sure that your preferences and priorities get on the agenda with your health care providers? And how do you make sure they stay on the agenda beyond a single office visit? Find out here... http://www.nextavenue.org/make-care-person-centered/
Cherry juice is not only refreshingly delicious, but it provides some solid health benefits, too. With about 120 calories per 1-cup serving, it is rich in nutrients like potassium and iron. Read on for eight reasons to sip and savor.
1. Helps Post-Workout Recovery
Cherry juice may help recovery post-exercise. It is naturally high inpotassium, which conducts electrical impulses throughout the body. This mineral also helps maintain blood pressure, hydration, muscle recovery, nerve impulses, digestion, heart rate, and pH balance. Cherries contain about 330 mg of potassium per cup, which is almost 10 percent of how much you need each day.
2. Fights Inflammation and Arthritis Pain
Research shows that the antioxidants in tart cherry juice can reduce pain and inflammation from osteoarthritis. A2012 studyshowed that drinking cherry juice twice a day for 21 days reduced the pain felt by people with osteoarthritis. Blood tests also showed that they suffered from significantly less inflammation.
3. Reduces Swelling
When people experience pain from swelling, they often turn to nonsteroidal anti-inflammatory drugs (NSAIDs). However, the effects of these drugs can beharmful, especially when you take them too often or have allergies. A2004 studyfound that cherry juice supplements can reduce inflammation and pain-related behavior in animals, showing promise as a treatment for swelling in humans.
4. Boosts Immunity
Like all fruits and vegetables, cherries pack a powerful antioxidant and anti-viral punch. Flavonoids, a type of antioxidant in cherry juice, are made by plants to fight infection.Researchshows that these chemicals can have a significant impact on immune system function.
5. Regulates Metabolism and Fights Fat
Did You Know?
Most cherry tree varieties are chosen for how pretty they are. Many don’t even yield actual cherries!
Cherries are also a good source of vitamins A and C
There is some evidence in animals that tart cherries can help adjust your body’s metabolism and your ability to lose abdominal body fat.One studyshowed that anthocyanins, a type of flavonoid responsible for cherries’ red color, act against the development of obesity.Another studyin rats found that tart cherries can help reduce inflammation and abdominal fat, and lower the risk of metabolic syndrome.
6. Helps You Sleep
The anti-inflammatory properties of cherry juice combined with a dash of sleep-regulating melatonin may help you sleep better, according to arecent study. The results suggest that tart cherry juice has similar effects as insomnia medications like valerian or melatonin on older adults.
7. Blocks Cancer Growth
In a2003 study, researchers pitted cherry juice against the NSAID sulindac, which is the most common preventive anti-inflammatory treatment for colon tumors. Although an animal study, it is notable that cherry juice — unlike the NSAID — reduced the growth of cancer cells.
Even without its antioxidants and nutrients, cherry juice is deliciously tart and refreshing. Try replacing sodas and sports drinks with something that can really make a difference to your health.
