We all have a retirement bucket list (dreams). They can be small, or gigantic, sensible to wild, achievable or otherwise.

And in my frequent interaction with other seniors, and reading FB threads from members of elderly groups, one of them stands 10 feet taller above the rest. Yes, some dream to travel, to fall in love again,  start a hobby or a business, a new career, or re-establish a better relationship with God.

But rising above all the noise is to be physically healthy or fit.

How many times have you heard people say, “I don’t mind having no money as long as I am healthy,” or something similar?

And for a good reason – all dreams are possible if you are healthy if not, nothing is.

Good physical health is a game-changer for people of all ages. For the elderly, it is essential. Everything revolves around it.

But what is to be physically healthy?

What is physical health?

Physical health is defined as the condition of your body, taking into consideration everything from the absence of disease to fitness level.

It is a critical factor in determining your overall well-being; of how you live your life.

And at our age, it’s kind of pretty tight. A person at 60 or beyond without any chronic condition of one form or another is as rare as a four-leaf clover. In fact, according to the National Council on Aging, 92 percent of people aged 65 and above have, at least, one chronic condition, and 77 percent have two.

As grim as the figures may show, it’s pointless to get so hang-up on definitions or cling to it like a barnacle on a ship’s hull. If those who are bed-ridden, or terminally ill still hope to get well and get on with life again, shouldn’t you?

Regardless of your health condition, never stop dreaming. Besides, modern science has come up with a lot of tips to help you cope with them.

BUT…

(Capitalization is done purposely for emphasis).

You have to make some changes in your lifestyle to be able to pursue and follow your dreams.

Here are some of them.

6 ways to maintain your physical fitness

I belong to the 77 percent of seniors with two chronic conditions: osteoarthritis and hypertension. While I am taking a maintenance drug for the latter, I take my osteoarthritis in a stride – by playing tennis three days a week and brisk walking in two.

And religiously adhere to these:

1.  Eating well

That you have survived this far means you have not been remiss in your eating. But you have to temper it down a little bit and put in healthy foods instead of junk.

While in your younger days, you shoved anything down your gullet, your stomach is not as strong now so treat it gently.

Don’t eat when you’re famished or over-glut when you do. Eat sparingly, just enough to take you to the next meal. And do take three square meals a day with light snacks in between.

Keep away from foods that can exacerbate whatever medical condition you may have like arthritis, diabetes, high blood pressure or cholesterol problems. Some people eat indiscriminately for the reason that they are already taking medications for their medical conditions. This is a stupid fool’s argument. No drug is more potent than abstinence.

2.  Regular exercise

Exercise is important to keep your strength, mobility and other physical health outcomes you can think of. For diabetics, for example, it lowers blood glucose levels and boosts your body’s sensitivity to insulin.

Are you arthritic Then exercise to increase strength and flexibility, reduce joint pain and increase your stamina.

The benefits of exercise in the pursuit of your dreams are unlimited – provided you don’t overdo it or do something that can result in injury.

Exercise need not be expensive. In fact, it is the cheapest way to be physically healthy. You don’t need to go to the gym or buy expensive work-out outfits. Doing it at home is good enough.

Think of this – by keeping busy with household chores you can cover about 2 kms of walking per day.

3.  Get enough sleep

It’s not true that elderly people need fewer hours of sleep at night. Studies show that you still need at least 7 – 8 hours to feel rested and alert the following day.

Some seniors, however, have sleep problems. If you are one of them, consult your doctor or read some of those “how to sleep well” tips found on the Internet.

Remember, however, that except for taking pills, sleeping tips require constant practice until you get the hang of it. So don’t lose hope. Keep doing it  Pretty soon, you will be able to sleep like turning off a light bulb.

Chronic lack of sleep can have serious consequences. Aside from causing irritability, a bad mood and undue fatigue, it can also affect your immune system or result in cardiovascular disease.

4.  Avoid chronic stress

Stress is sometimes good. It rings alarm bells that warn you of potential harm or danger. It is bad for your health if it comes more often than necessary.

Here’s why…

Stress causes an adrenalin rush, raising your blood pressure and heart rate. It can result in physical health problems like cardiovascular disease, insulin resistance and decreased immune system function.

People who can’t effectively handle stress often resort to overeating, alcoholism or substance abuse.

5.  Keep a healthy weight

Check your BMI (Body Mass Index). If it is within 18.5 to 24.9, you have a healthy weight. Anything higher puts you in the overweight range. At 30 and above, you are obese and time to shed off those extra pounds if you want to accomplish your retirement dreams.

And why is a healthy weight important?

Because being overweight or obese opens you up to health issues common to the elderly, i.e., diabetes, high blood pressure, stroke, cancer, decreased immunity among others. It can even affect your mental health.

6.  Socialize

Socializing provides a host of health benefits like a better immune system,  a reduced risk for cardiovascular disease, cancer, osteoporosis, and rheumatoid arthritis. Plus it makes you feel happier and healthier.

But you must do it the right way. Socialize with the right kinds of people. People you can easily get along with, supportive, not argumentative. People you can share personal matters with and keep them confidential.

And put it some variety to keep things interesting. For example, if you are a gym person, establish close friendships with a few people of similar interest. And do the same in your other activities. Having a variety of close friends in various fields of interest is a lot more interesting and widens your horizon compared to having only one or two.

To be physically fit is essential to everybody. Aging, however, causes some physiological changes that are uncontrollable. And these changes often pose unexpected threats to your overall fitness. Nevertheless, barring genetic forces, you can avoid or slow down the effects of these threats by simply modifying your lifestyle.

And this article shows you how -with no expense on your part at all except your time.

~oOo~

The post How to Be Physically Fit in Six Ways first appeared on Age With Charm.

Do you, at times, have this urge of wanting to be young again Of going back in time and re-do those things you had so much pleasure in doing before Or something new that brings out the youth in you; make you feel young again?

I guess we all do. And there’s nothing wrong about that. On the contrary, you share the same craving of a lot of seniors, worldwide. They have redefined old age – according to science.

Studies upon studies have shown that “70 is the new 50.”

One study, for example (published in The Washington Post), “…found that when people get older, they consistently say they feel younger – much younger – than their actual age.” And another study concluded, “that they, too, were healthy and long-lived – have a strong sense of purpose and meaning to their lives, compared to the general population…”

I couldn’t argue with these. At 70 (71 this May), I often pack my bags and go to places I’ve never been too before. Most of the time, my wanderings are no more than a long drive to nowhere. Otherwise, I wander off to an island and stay overnight in a beach resort. In fact, my bucket list is still full of things I want to do before I kick the bucket.

George Sand (1804 – 1876), a French Romantic writer said, “Try to keep your soul young and quivering right up to old age.”

How?

Feeling young in your golden years is a very personal matter. There is no secret formula. You just grow into it. For example, I am the eldest of the boys in the family but my outlook in life and my lifestyle have made me look younger than two of my younger brothers. I never planned it. It’s just how things turned out.

The same thing is true for other seniors who feel young than they really are. For them, things just turned out the way they are. However, they share some of the following…

1.  A positive attitude

Having a positive attitude does not mean being impervious to the pinpricks due to old age. We all have them. But they can take all these in a stride. They also get hit by the bricks and stones life throws at them, but these don’t affect their positive attitudes in any way.

Positive people are seldom ruffled or stressed out. They are always calm in their disposition and believe that nothing lasts forever; that the worst storms in life shall soon give way to sunshine.

Their positivity helps them stay young – mentally, physically and psychologically. It also reduces their risk to one of the most dreaded consequences of aging – dementia.

2.  Gratefulness

Gratefulness is to be warmly or deeply appreciative of kindness or benefits received; thankful.

People who feel young in old age are thankful for all things – big or small. And they show it.

They say a prayer of thanks when they wake up each morning. They are grateful for the roof over their heads, food on the table, family, friends, and their health.

Being thankful brings positive emotions and feelings of wellness. Gratefulness makes people happy, and happiness is one of the indicators of longevity.

3.  Strong social connection

People are social in nature. Primitive man would not have survived had he went at it alone. He needed someone to help him survive. He needed a tribe to make things happen.

Things have not changed since then. We need a supportive family, friends, neighbors, and all the people around us – our social circle – to make us complete; to bring out the best in us.

It gives us a sense of belonging, a feeling of self-worth and security. A strong social circle creates an attitude of positivity; a sense of well-being and joy.

And it doesn’t have to be a dozen or so to make you feel young again. One or two good friends you can jam with regularly is enough to set your age back a few years.

I regularly drink with a former co-worker who makes me feel young at 70. Do you know why He is 54 years old.

4.  A romantic relationship

In 2016, there were about 20 million Americans aged 65 and above who were single,  either through death or death of a spouse. Whether they were having romantic relationships or not is difficult to tell. The subject is touchy so nobody is keeping count.

Being social creatures as we are, we need to be connected to another in a more-than-casual manner.

A friend of mine immediately had a romantic relationship with a 50 something widow a year after his wife died. And another, with a girl so many years his junior. I have been a widower for more than 10 years and a romantic relationship is not on my agenda. But that doesn’t mean I have stopped dating.

It’s really very easy these days. All you need to do is to log into any of the more-than-a-dozen dating sites proliferating the Internet and start “shopping” for a possible match.

There have been a lot of heartwarming stories of seniors finding love the second or third time around found online.

But if discretion is your game to avoid the usual stigma that comes with old-age romance,  exercise care.

5.  Passionate about something

My mother died at age 56. Before her health failed, she was the life of any party because of her passion for dancing. You never had to ask her twice to dance. When the music started playing, there she was on the floor, dancing.

My passion is writing. Most of my waking time is spent in front of my laptop, writing. It gives me life and drives away boredom and loneliness; keeps my mind sharp, creative, and young.

What about you Recall those things you loved to do when you were a child. Bring them back; dust off the layers of years that buried them in your subconscious. Feel young by doing them again.

7.  They exercise

Nothing makes you feel young again than a regular exercise.

Voluminous studies have shown that having regular physical activity helps prevent common diseases such as heart disease and diabetes. It improves the function of the immune system, thereby lowering your risk of getting common ailments like colds or pneumonia.

Unfortunately, a lot of seniors are missing out on the benefits of regularly sweating their flabs away. According to data gathered in 2014, 28% (31 million) of Americans aged 50 and above are not moving enough to perform the most basic functions of daily life.

Don’t be one of them if you want to feel young in your golden years.

6.  They love to travel

I reserved this for last because of all the things above that make me feel so young, it is none other than traveling. It has some sort of “magic.” It’s kind of living the world of Narnia.

To be in a new and strange place, meet and talk to different people, sleep on another bed, and eat food I didn’t prepare (I am a lousy cook) fires me up.

It makes me feel so alive to sit alone on a lovely beach watching tiny wavelets kiss the shore, and feel the gentle sea breeze against my skin, and be immersed in absolute silence save the chirping of the birds.

Traveling is something I do with regular frequency – either alone or hitching a ride with my daughter and her hubby.

The joy and contentment I get out of it is nothing short of awesome.

If you haven’t done much traveling yet, now is the time. According to a survey done in 2017, travel is at the bucket list of 80% of seniors. So don’t miss out on the fun. Start making your plans now and start hitting the road.

A lot of destination places are senior-friendly these days and there are plenty of airline promo fares to make it cheaper.

These days, travel is more convenient, fast, and fun-filled.

Image: Cheapism

~oOo~

The post How to Feel Young In Your Golden Years first appeared on Age With Charm.

If you are experiencing breathlessness, chest pain, wheezing, coughing with some sputum, you are showing symptoms of respiratory diseases. They will cause breathing difficulties and may cost you a good night’s sleep.

Some respiratory diseases do not respond to Grandma’s home-cure recipe of a “couple of decongestants, lots of rest and drink plenty of water.” They need a visit to your doctor. You may have something more serious than a common cold.

What are Respiratory Diseases

Respiratory diseases are pathological conditions that affect the lungs and other parts of the respiratory system, like the upper respiratory tract, trachea, bronchi, bronchioles,  alveoli, pleura and the nerves and muscles of breathing.

There are several kinds of respiratory diseases, but Jim Meyer, DO, pulmonologist of Unity Point Health makes special mention of the top eight. Of these, four are common to seniors like you and me. They are:

Common Elderly Respiratory Diseases

It’s a wonderful time to be old, except if you have any of the medical issues related to aging.

Respiratory diseases are a good example. Aging stiffens the chest walls, the respiratory muscle loses strength, and respiratory centers become less sensitive. Because of these changes, you become prone to any of the following:

1.  Respiratory infections

These affect the upper respiratory tract like tonsillitis, pharyngitis, laryngitis, otitis media, some types of flu, and the common cold.

Symptoms

Their symptoms include coughs, sore throat, runny nose, nasal congestion headache, low-grade fever, facial pressure, and sneezing.

Causes, treatment, and avoidance of upper respiratory tract infections

Respiratory infections are almost always caused by self-limiting viruses and will be gone after a day or two rest and medications.

Treatment can be any, or combination of the following:

• Nasal decongestants
• Steam inhalation or gargling with a salt solution
• Analgesics like acetaminophen and NSAIDs (non-steroidal, anti-inflammatory drugs), to reduce fever, aches, and pains.

Home-grown prevention involves proper washing of hands, covering of face while sneezing or coughing, plenty of rest and keep away from the weather, especially during cold months.

2.  Tuberculosis

Tuberculosis, or TB, is a respiratory disease caused by the Mycobacterium tuberculosis bacteria and mostly affects the lungs.

The disease is spread through the air – when people with lung TB cough, sneeze or spit. A few of these germs is enough to infect a healthy person.

Though curable, seniors are prone to get the disease because of age-related immune system deficiency.

Symptoms

If you are experiencing any of the following, consult your doctor:

• Coughing that lasts three or more weeks
• Coughing up blood
• Chest pain, or pain with breathing or coughing
• Unintentional weight loss
• Fatigue
• Fever
• Sweating at night
• Chills
• Loss of appetite

TB risk factors

You have a high chance of getting TB if  you:

• Live, come from, or have spent time in a country or area with high incidences of the disease
• Have a prolonged close contact with someone who is infected
• Live in crowded conditions, or conditions that weaken your immune system
• Had a treatment that weakened your immune system like chemotherapy or biological agents
• Are in poor health or with poor diet because of lifestyle
• Have a drug or alcohol problems, or if you are homeless.

TB treatment

Treating tuberculosis is a long and lengthy process, about six to 9 months of taking drugs or a combination of drugs for drug-resistant TB. And this drug-taking regimen must be completed to remove the risk of a relapse – or contaminating others.

Some of the most common drugs to treat TB are:

• Isoniazid
• Rifampin (Rifadin, Rimactane)
• Ethambutol (Myambutol)
• Pyrazinamide

Drug-resistant TB requires a combination of antibiotics called “Flouroquinolones” and injectable medications like Amikacin, Kanamycin or Capreomycin which are used for 20 to 30 months.

These drugs, however, are not without side effects which are:

• Nausea or vomiting
• Loss of appetite
• Jaundiced color
• Dark urine
• Fever that may last for three or more days

How to cope with TB

When you are diagnosed with TB, expect a drastic change in your lifestyle. Your days will be a routine of drug-taking which you must religiously follow if you want to rid yourself of the disease. You must:

• Make sure not to spread the disease
• Take your medications as scheduled and report any side-effects
• Notify your doctor if you relocate so arrangements could be made to continue treatment
• Eat healthy foods, exercise and get enough sleep to keep your immune system strong; help you recover faster.

3. COPD (Chronic Obstructive Pulmonary Disease)

COPD is an umbrella term to describe progressive lung diseases like emphysema, chronic bronchitis, and refractory (non-reversible) asthma.

It is progressive and is currently incurable. But if detected earlier and treated properly, COPD sufferers can breathe better and live for many more years.

COPD risk factors

Long-term and repeated exposure to irritants will damage the lungs and the airways resulting in COPD

These irritants come from:

• Smoking – the main culprit causing COPD. About 85 to 90% of all cases are caused by cigarette smoking. The toxins in cigarette smoke weaken the lung’s defenses against infection, narrow the air passages, swell air tubes and destroy air sacs.
• Environment: Long-term exposure to secondhand smoke, dust, chemical fumes at work, home, and the general environment.
• Alpha-1 deficiency, properly called Alpha-1 Antitrypsin Deficiency, or AAT deficiency, is a genetic disease that can cause serious breathing problems.

COPD symptoms

Diagnosing COPD at its early stage is difficult because its symptoms are often taken as signs of aging. These are:

• Shortness of breath
• Frequent coughing (without mucus)
• Wheezing
• Tightness in chest
• Unexplained fatigue

If you are experiencing these symptoms, consult your doctor before it’s too late.

Treating COPD

COPD symptoms vary from people to people, therefore treatment programs also vary accordingly. But remember that the disease is incurable and any medical intervention is palliative, not curative.

Currently, these measures are recommended by the American Lung Association.

• Pulmonary rehabilitation is a program of exercise, education, and support to help you learn to breathe and function at the highest level possible. Your doctor’s recommendation is necessary to get into this program.
• Supplemental oxygen to provide your body with the oxygen supply it needs to carry on with your day-to-day life.
• Clinical trials participation to contribute to the knowledge in the treatment and management of COPD.
• Complementary therapies are therapies, philosophies, and practices not considered conventional or standard like yoga, massage, and acupuncture
• Palliative care is a specialty in medicine focused on treating the symptoms, pain, and stress that comes with a serious illness like COPD. Its goal is to help you and your family achieve the highest quality of life.

4.  Bronchial asthma

Bronchial asthma, or simply “asthma,” is a chronic inflammatory disease of the airways, causing periodic attacks of coughing, wheezing, shortness of breath and chest tightness.

It is a common disease among people aged 65 and above and if not treated properly, may cause serious health problems.

Asthma symptoms

For asthmatics, the onset of an asthma attack is very obvious. If you are a new member of the club, take note of these symptoms:

• Shortness of breath
• Chest tightness or pain
• Sleeping problems due to coughing or wheezing
• Whistling or wheezing sound when exhaling.

The severity of an asthma attack varies from people to people. However, regardless of severity, it is best to consult a physician so palliative moves can be designed for you before it gets worse.

What causes asthma

It still unclear why some people develop asthma while others don’t. So far, the medical field can only theorize that it is probably due to a combination of environmental and genetic factors.

Asthma is an allergic reaction to substances and irritants around you such as:

• Airborne substances like pollen, dust mites, mold spores, pet dander or particles of cockroach waste
• Air pollutants and irritants like smoke
• Substances or preservatives found in food and drink like shrimps, dried fruits, processed potatoes, beer, and wine.

Certain illnesses like the common cold or GERD (gastroesophageal reflux disease), can trigger an asthma attack, as well as cold temperatures, strong emotions like stress and physical activity.

Asthma can also be triggered by some medications like aspirin, ibuprofen, naproxen, and some beta blockers.

Asthma risk factors

There are a lot of risk factors that could cause an asthma attack. Some of them are:

• A family history of asthma
• Having another allergic condition like atopic dermatitis or allergic rhinitis
• Obesity
• Smoker, or exposed to second-hand smoke
• Exposure to exhaust fumes or other types of pollution
• Exposure to occupational allergens like chemicals used in farming, hairdressing, solvents like paints, aerosol sprays, etc.

Asthma prevention:

So far, there is no treatment or cure for asthma. But you can prevent it from ruining your day through these simple steps:

Follow your asthma action plan 

A plan made by your doctor or health care team to prevent or minimize the severity of an attack. Write it down including the schedule of taking your medications and how to manage an asthma attack. Your plan can make you feel in control of the disease and your life.

Identify and avoid your asthma triggers

Prevention is better than the cure, so identify your asthma triggers to avoid an attack.

Monitor your breathing

Nobody knows you better than you. So when you see the first signs of an asthma attack, implement your asthma management plan. Get a peak flow meter (a device to measure how well air moves out of your lungs) and measure and record your peak air flow.

Treat attacks early

If an attack is imminent, treat it quickly before it gets worse. You also need lesser medications if you do. Then take a rest and get medical help according to your asthma action plan if things don’t improve.

Take your medication as prescribed

Always take your medications even if your asthma seems under control unless your doctor says so. Asthma is incurable and frequent asthma attacks is stressful to the heart.

Have flu and pneumonia vaccinations

Prevent serious complications from asthma by having flu and pneumonia vaccinations.

Quick-relief inhaler

Consult your doctor if you are relying too much on your quick-relief inhaler like albuterol. It means your asthma is not under control and you may need another medication or a stronger dosage.

Your body needs about 550 liters of pure oxygen each day to function normally. Any reduction of this amount such as caused by a respiratory disease will have grave consequences on your health and well-being.

Image:https://www.philips.com.sg/healthcare/consumer/copd-care-and-solutions/all-about-copd/stages-of-copd

~oOo~

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The post How to Avoid Getting Sick from Respiratory Diseases first appeared on Age With Charm.

“You have cancer,” your doctor said in a very calm and professional way. No matter how he said it, the gruesome news that you have the dreaded disease of cancer will still hit you like a vicious punch in the gut. You will slump in your chair like an empty sack. Your face gets tight; life seems to slowly ebb away.

And you will feel cold as if a gust of Arctic winds suddenly envelop your entire being.

Then self-denial sets in. You will ask yourself, “Why me#8221; despite knowing the obvious answer which comes right after – “Why not#8221;

Your mind will become a kaleidoscope of unanswerable questions and grotesque images. Images like your family and friends sending you off as you are lowered into the ground.

Is it the end?

Not quite. Just when dark clouds hover over you, your thinking and logical self will kick inset in and say, “I am not dead yet. I still have time to make the most of what’s left; time enough to know what I am up against with and learn how to ride it till the end.”

Time to know…

What is cancer

Cancer is a collective term for diseases that occur when some of the body’s cells begin to divide without stopping until they spread into surrounding tissues.

As long as you’re alive, the cells in your body follow the same cycle – they grow old or damaged, die, and new ones take their place.

Sometimes, this process breaks down. Old or damaged cells will not die, but new cells still form even if not needed. These extra cells divide without stopping to form growths called “tumors,” which are nothing but masses of tissues.

An exception to the rule is leukemia and other cancers of the blood – they don’t form tumors.

Note: Only malignant tumors are cancerous. The benign ones are not.

Cancer risk factors

There are several ways for a person to get cancer, the most common risk factors are:

Aging

Advancing age is the most important cancer risk factor because, “As you get older, you tend to have more potential exposures and more unhealthy habits,” says Dr. David Boyd, of the Cancer Treatment Centers of America,

In fact, about 60% of those who have cancer are people 65 years old and above.

Smoking

Smoking is the leading cause of lung cancer in the world. This is because cigarettes and other tobacco products contain chemicals that damage the DNA (Deoxyribonucleic Acid).

Sun exposure

Sun exposure is good, it is healthy. It helps your skin produce plenty of vitamin D which your body needs.

Beauty conscious women bask in the sun for hours to get that exotic and sexy tan.

But too much exposure can cause dry skin and premature wrinkling. Excessive exposure can cause the formation of cancer cells.

Radiation exposure

Certain radiation wavelengths, called “ionizing radiation,” from radon (radioactive gas from rocks and soil), x-rays, UV light from the sun, gamma rays, etc., can damage your DNA and cause cancer.

Take note that these radiations may come from such benign sources x-rays, CT (computed tomography) scans, PET (positron emission tomography), and radiation therapy you are often subjected to in hospitals.

Chemicals and other substances

They are known carcinogenic household items such as benzene, beryllium (an alloying element for making springs, electrical contacts, spot-welding electrodes, etc), vinyl chloride, asbestos, and arsenic.

Some viruses

Some viruses are linked to human cancer like the human papillomavirus, hepatitis B and hepatitis C, Epstein-Barr, human T-lymphotropic, Kaposi’s sarcoma-associated herpes virus or KSHV, and Merkel cell polyomavirus.

Certain hormones

Hormones are special chemical messengers in the body created in the endocrine glands. These messengers control most major bodily functions, from simple basic needs like hunger to more complex systems like emotions, mood, and reproduction, to name a few.

One example of such hormone is estrogen.

Estrogens are a group of hormones which, in females, play an important role in the development of breasts, pubic and armpit hair, and the regulation of the menstrual cycle and reproduction.

It is a known carcinogen, but if taken with progestin (a synthetic version of the female hormone, progesterone) as a menopausal hormone therapy, can increase the risk of breast cancer.

Family history

Like heart disease, cancer also runs in the family – for the same reasons – genes and lifestyles.

Contrary to popular belief, however, cancer is not inherited but the faulty gene mutations may be passed on from parent to child. In fact, only about 5 to 10% of all cancers result from defective genes inherited from parents.

This should give you some relief.

Alcohol

All alcoholic beverages contain ethyl or ethanol alcohol. Per se, these are harmless substances if taken moderately or occasionally.

But over the long haul, alcoholic beverages can cause different types of cancers. In fact, the National Toxicology Program of the US Department of Health and Human Services lists alcohol consumption as a human carcinogen. And in a 2009 study, an estimated 3.5% cancer deaths in the U.S. were alcohol-related.

Poor diet

What you eat can have a great impact on your developing cancer.

Diet high in fats like fast foods, chips, fried chicken, and sugar-laden snack items like chocolate, crisps and biscuits can lead to obesity – which is a cancer risk.

Lack of exercise

Lack of exercise is not only a cancer risk factor but for a host of other chronic medical issues like heart disease, type 2 diabetes, obesity, even premature death.

On the other hand, physical activity lowers the risk of cancer because of the following:

• Lowers the levels of hormones like insulin and estrogen and other growth factors associated with cancer development and progression.
• Helps prevent obesity, and decrease the harmful effects of a condition like insulin resistance
• Exercise reduces risks of inflammation.
• Improves the function of the immune system
• Improves the metabolism of the bile acids resulting in decreased exposure of the gastrointestinal tract to harmful carcinogens.

Obesity

Evidence from various studies to establish the link between obesity and cancer show that being overweight can result in almost a dozen types of cancers such as endometrial, esophageal adenocarcinoma, liver cancer, gastric cardia cancer, etc.

In fact, in 2012, 3.5% in men, and 9.5% new cancer cases in the U.S. were due to obesity.

Common cancer types among the elderly

There are more than a hundred types of cancers but the most common among seniors are:

Lung cancer

While cigarette smoking is the obvious cause of lung cancer,  there are other risk factors as well, such as:

Causes and risk factors

• Exposure to tobacco smoke or second-hand smoking
• Long-term exposure to asbestos fiber
• Family history

Symptoms

• Chest pains
• Chronic, or worsening cough
• Wheezing
• Shortness of breath
• Pains in the bones

Colon cancer

Colon cancer is the formation of abnormal cells in the colon or rectum. Seniors must be aware of its early symptoms because more than 90% of colon cancer cases are in people 50 years old and above. The five-year survival rate is pretty high – 90% if it is detected while in stage 1.

Causes and risk factors

Causes and risk factors of colon cancer, but evidence suggests any or a combination of the following:

• Age
• A diet that contains too much meat or processed foods
• Type 2 diabetes
• Genetics/family history
• Crohn’s Disease – chronic inflammatory disease of the intestines, especially in the colon and ileum (the third portion of the small intestine), ds

Symptoms

You must understand these symptoms to catch it formation in its earliest state:

• Constant pain in the abdomen (cramps, gas pain, etc)
• Blood in stool
• Severe weight loss
• Constipation
• Regular diarrhea

As a hedge against the disease, people aged 50 and above should have a regular colonoscopy.

Stomach cancer

Stomach cancer or gastric cancer occurs when abnormal cells form in the stomach. This cancer type is common among people 60 and above, and its survival rate depends on its early detection.

Causes and Risk Factors

• Genetics (this is mot common among Asians and South American descent)
• Family history
• Smoking tobacco
• Eating too much meat, salty and processed foods
• Drinking too much alcohol
• Diet high in processed or salty foods

Symptoms

Early detection is crucial to control the disease. Sadly, it isn’t caught until it is in later stages, decreasing its survival rate.

• Weight Loss or loss of appetite
• Blood in tool
• Stomach pain
• Nausea and/or vomiting
• Jaundice

Breast Cancer

Breast cancer is a very common type of cancer. Though it can happen to both men and women, more than 80% of breast cancer cases occur in women aged 50 and above.

Causes and Risk Factors

The causes of breast cancer are still largely unknown but scientists have identified the following risk factors that may cause the build-up of abnormal cells:

• Genetics/Family History
• High levels of the Hormone Estrogen
• Obesity
• High alcohol intake

Symptoms

The five-year survival rate of breast cancer is between 93 to 100% – provided its early symptoms are recognized and attended to.

• Lump in breast tissue or underarm area
• Breast or nipple pain
• Breast swelling
• Nipple discharge
• Redness or thickening of breast skin

Women must in constant watch for the above symptoms to catch the disease in its early stage.

Prostate Cancer

This is a men’s only cancer type and occurs in the prostate – a small gland, located near the bladder and rectum, and is part of the male reproductive system.

About 50% of people diagnosed with prostate cancer are men over 65 years of age.

Causes and Risk Factors

The following are the risk factors of prostate cancer:

• Male, over the age of 50
• Genetics (more common among African Americans)
• Diet high in meat and dairy
• More common in people that have diets high in meat and dairy
• Family history

Symptoms

The survival rate of prostate cancer is high if the symptoms detected early. They are:

• Blood in urine
• Erectile dysfunction
• Pain in the lower body (hips, lower back, etc)
• Problems urinating
• Frequent urination

How is cancer treated and how to cope with it

Cancer treatment is dependent on the type of cancer and the stage it is in. Therefore, there is no fixed formula for treatment. But it is usually through drugs and one or a combination of the following:

• Surgery
• Chemotherapy
• Radiation therapy

Of course, everything depends on the best judgment of your doctor.

Coping with cancer

To be diagnosed with cancer is one of the toughest things you ever had to deal with (I know how it feels when I was diagnosed with squamous cell carcinoma).

Feelings of disbelief, shock, fear, and anger revolve around you like a horde of flies. But they do nothing to alleviate the emotional trauma of having the disease. On the contrary, they feed on it, make you more miserable and, unwittingly, contribute to the spread of the disease.

Learn to have a pragmatic view of your ailment by doing these:

Learn everything about it and its treatment

Learning as much as you can about your cancer and its treatment gives you a sense of control over what’s happening. If there are things you don’t know or understand, ask your cancer team. Face it squarely and it will never harm you.

Express your feelings

Don’t bottle things up inside you. Express them, shout them out to the world if you have to. But don’t kill those around you with boredom by being repetitive.

“Expressing your feelings” means talking to people about a lot of things, other than what ails you. It means engaging them in a win-win and lively conversation.

If you don’t have people around you, write your feelings down in a journal, or listen or play music, paint, or anything that takes your mind off your cancer.

Take care of yourself

Having a cancer is no reason to abandon your sanitation habits, or eating non-nutritious food. These things can lead to depression or more health problems.

Go on with your life the way it was. Go for your favorite food, go out with friends, take a vacation, watch a movie or anything that boosts your feelings of well-being. Get enough sleep.

A healthy attitude is the best antidote for any ailment.

Exercise

If you can still do it, consult your doctor for a doable exercise program. You can start a daily walking routine, or swim, or yoga. These are not so stressful, yet invaluable to strengthening your body.

Focus on what you can control

You may not be able to control its spread, but you can control your reaction to it. Yes, you may feel sad, angry, or grieve over how it had changed your life, but negative feelings are not going to make it go away.

Rather, focus on things you can do to make you forget about it even for short moments of the day. Reach out to supportive family and friends, visit your local church and, talk to your priest or pastor. Get involved in charity work or volunteerism.

Keep away from people who will feed your negativism. Even experts don’t profess to know everything about the disease.

Focus on the positive. It may not cure you, but it will put a smile on your face all the way.

Nothing is more scary than to face the unknown. It stops you dead on your tracks, freezes your brain – like cancer does to most people.

I once faced it. Timely medical intervention and the desire to get through it saved me from the worse. Now you know it, what it does, the treatment options available to you and how to cope with it.

It is no longer an unknown. So why fear it?

Image:https://bit.ly/2OC3eel

~oOo~

The post How to Beat the Fear of the Dreaded Cancer first appeared on Age With Charm.

Last month, May 3 to be exact, the husband of my sister-in-law died due to massive kidney failure.

It was a complete surprise to me and his family. He did not show anything to indicate kidney problems and he never hinted about it when we talked over the phone a month earlier.

Did he or did he not know that something wrong was going on inside him?

My son-in-law, who is a doctor, is certain he must have but chose to ignore it or hide it from his family to keep them from worrying.

Either way, it killed him to the great sorrow of his family.

Are you also like that Do you also ignore signs that something inside you is not doing well as it should Take note that major issues stalk the life of seniors. They just ignore, or are not aware about the.

It’s ironic that we obey road signs and believe in omens. We read horoscopes and consult palm-readers to know our future, yet we seldom heed the signs that portend potential health problems until it’s way too late.

My daughter, also a doctor, never tires of reminding me to tell her if I feel something woozy inside. She says no matter what, earlier is always better than later.

Agree?

So here are some signs you must heed before it’s too late:

1.  Changes in urine color:

Urine has 70 markers or signs that determine the overall health of a person. Foremost of them is its color.

A healthy urine is pale-yellow to light gold in color. It could change due to the food you eat, or medications you take.

It turns whitish if you drink too much water or a diuretic like coffee. If you are dehydrated, your urine would turn into the color of dark honey.

If the color persists after even after having hydrated yourself, it could mean a liver problem. Consult a doctor.

Reddish urine could be due to urinary tract infection, or kidney stones if urination is painful. If signs of blood are obvious and urinating is pain-free, it could be signs of colon problems.

A dark-orange color, if accompanied by a pale-colored stool and jaundiced skin and eyes, are signs of liver problems.

2.  Changes in weight:

Never take changes in your weight for granted – unless you are on a crash weight loss diet.

A weight loss of 5 to 10 lbs over a 3-mo period, could be a sign of cancer, autoimmune and chronic diseases, or depression.

Conversely, an unexpected gain could be a sign of hypothyroidism, adrenal disorders, or abnormal fluid retention which is common to people with heart failure or renal disease.

3.  Swollen gums:

When brushing or flossing your teeth, check for signs of gingivitis (infection of the gums), or periodontitis (a gum disease resulting in the destruction of tissue and tissue).

Signs of gingivitis are bright red or purple gums, soft and painful to the touch. It causes halitosis (bad breath) and bleeding when brushing.

Periodontitis has similar signs as gingivitis plus it makes chewing painful and loose teeth.

Here’s the downer…

Dental problems are not confined to your mouth. They can lead to lung and heart problem, digestive system and can lead to oral cancer.

4.  Changes on skin:

As we grow old, our skin grows old, too. It becomes soft, wrinkled, and liver spots start appearing on our hands and face.

These are unavoidable. But if a liver spot grows and size and starts to itch, visit a dermatologist immediately. It can be a prelude to skin cancer.

To safeguard your skin, limit your sun exposure to the minimum. Use sun-blockers if staying outdoors for prolonged periods is unavoidable. Keep away from chemicals and be careful around the kitchen to avoid scalding.

5.  Shortness of breath:

Another unwholesome effect of aging is the loss of stamina.

But if you ran out of breath in doing things you never had problems before, consult a doctor. You may have respiratory or heart problems.

6.  Home hazards:

Home hazards such as faulty electric wirings, frayed floor carpets, slippery bathrooms obstructions along passageways, etc., cause horrendous domestic accidents each year.

In fact, it is estimated that 18,000 elderly Americans each year, die from home accidents. These are due to falls, poisonings, accidental drowning, gunshot wounds, burns and many others.

And elderly people are very vulnerable to these accidents because of diminished vision, poor balance, and deteriorating cognitive skills.

Growing old is probably the most experience of one’s life (a lot never got this far). But it carries a lot of risks a lot of seniors either fail to recognize or choose to ignore.

And the price could be horrendous – either a long hospital stay or death.

~oOo~

The post Signs You must Heed to Prevent Serious Health Problems first appeared on Age With Charm.

Have you ever thought what life would be if you cannot see?

Maybe you haven’t. Maybe you treat your eyes on “as-need” basis. That as long as you wake up each morning to a burst of colors, you need not care for them.

You’re wrong. Your eyes are as important, if not more important, than all your other senses and taking good care of them should be a part of your health and fitness agenda.

Here’s why…

1.  You lose much of your perception of the world around you if you cannot see. In fact, the eyes are responsible for creating 80% of all your impressions on any given day. You can lose your sense of touch, taste, smell, and hearing yet remain safe as long as you have perfect vision.

2.  Failure to take care of your eyes can lead to serious age-related eye diseases like glaucoma, cataract, macular degeneration and diabetic retinopathy – the major reasons for blindness among seniors.

Skeptical?

Well, statistics show that two-thirds of legally blind Americans are people 65 years old and above.

The saying, “The eyes are the windows to your soul,” is not a hyperbole. Aside from providing a deep connection with another person, the eyes are also vital in viewing the world around you. They allow you to connect with your surroundings, keep you safe, and help maintain a sharp mind.

Yet you pay them not much attention until you can hardly read your favorite newspaper, or squint your eyes to enjoy your favorite TV show.

As vital as they are, however, they deteriorate as you grow older. This happens around age 40 (I started wearing reading glasses at 45). The rate of deterioration varies among people and is dependent on genetics, surroundings, state of health and the care given them.

Eye care is not a difficult task. In fact, it can be as simple as any of your personal health regimen.

Like the following:

1.  A regular eye checkup:

A regular eye checkup is helpful in two ways: First, to check if your glasses are still effective and, Second, to spot potential eye problems before they get worse.

I had one early this year. It resulted to a prescription for eye drops for “dry eyes.” The doctor also told me that I had a slight cataract in my left eye but it is not a cause for worry at present.

2. Use the right lenses:

When I had my first reading glasses, my optometrist told me to have an upgrade each year. She was overly-cautious. I upgrade between four to five years.

For obvious reasons, have your glasses regularly checked to make sure they are still suitable for use.

Wrong lenses cause headaches, makes reading difficult and raises the risk of falls and other accidents.

3.  Eat well:

Eating well means foods that satisfy both your physical and mental nourishment needs. A shortfall in one area can affect the whole.

Remember, you cannot be over-nourished. For the eyes, make these a part of your daily diet:

–  Green leafy vegetables like spinach, kale, and collards;
–  Oily fish like salmon and tuna;
–  Non-meat protein sources like eggs, nuts, and beans;
–  Citrus fruits and juices.

4.  Exercise:

Exercise promotes good circulation and oxygen intake – both important, not only for your entire body but for your eyes as well.

WebMD has a few eye exercises you can do with ease.

5.  Get enough sleep:

When you’re asleep your eyes are constantly lubricated, washing away dust or smoke that may have accumulated during the day.

Not only that. Enough sleep slows down cognitive decline and gives your eyes and brain some rest.

6.  Keep a healthy weight:

A healthy weight is indicated by Body Mass Index (BMI), a ratio of height and weight.

Keeping an ideal BMI is essential to minimize the risk of high blood pressure, high cholesterol, heart diseases and diabetes – the major cause of blinding diabetic retinopathy.

7.  Have enough illumination:

A guy at 60 needs three times as much light as that of a guy in his 20s. Therefore, don’t skimp on lights. You need it.

Keep your home well-lighted especially the stair landings, living room, kitchen, and bathroom.

To promote better sleep, use soft light in your bedroom. If you read before you sleep, make sure your lamp illuminates the page at an angle to avoid harmful glare.

8.  Use eye protection outdoors:

Strong sunlight can damage your eyes and may increase your risk of cataracts. So when outdoors, use sunglasses with built-in UV filter.

9.  Quit smoking:

We all know that smoking is associated with lung cancer. But do you know that smoking can also lead to vision problems and even blindness?

Yes, studies have shown that smoking increases the risk of age-related macular degeneration, cataracts, glaucoma, dry eye syndrome and diabetic retinopathy.

The eyes are the most important of all your sense organs. It is through the eyes that you can see and appreciate the world around you, make impressions and learn. They add color to your life.

The irony is that we are not as caring of it compared to the attention we give to our six-pack abs or that awesome 36-29-38 vital statistics.

So get on it now before the world around you get dim, dimmer and dark.

Please share with others so they may see the light.

Image: https://seniorsforseniors.ca/wellness-wednesdays-eye-care

~oOo~

The post Simple Eye Care Tips for Better Vision first appeared on Age With Charm.

When was the last time you had diarrhea?

Two weeks ago I had a mild case. I thought it was mild because I did not feel any of its side-effects. I thought two tablets of Loperamide and meals of hard-boiled eggs and congee were enough to help me get over it.

They did, but my episode was far from mild.

How did I know Read on…

I always take a 30-min nap after lunch. To my surprise, it lasted more than 3 hours. And when I tried to get up, I couldn’t. I was totally exhausted.

Diarrhea is exhausting. It makes you feel tired and sleepy. In severe cases, like chronic diarrhea (lasting more than 2-4 weeks), it can be harmful, especially for seniors.

Here’s why…

Diarrhea, if unchecked, can cause any or all of the following:

–  Dehydration and a drop in blood pressure;
–  Weight loss and malnutrition;
–  Electrolyte (sodium and potassium) imbalance;
–  Mental deterioration.

As a result of physical changes due to aging, these can result in serious medical conditions.

Common Causes of diarrhea seniors must know:

Anybody at any age can experience diarrhea. But while younger people can bounce back with ease, seniors are not as resilient.

As people age their immune, digestive and circulatory systems undergo drastic changes. If coupled with certain medical conditions and treatment, the stomach becomes more sensitive to diarrhea triggers such as:

–  Infection:

Bacteria, parasites, and viruses that come with the water and food you take in are the most common causes of diarrhea.

It can also be due to airborne fomites (an inanimate object or substance from clothing, furniture or soap capable of transmitting infectious organisms).

–  Food:

Diarrhea can be caused by contaminated foods or a change in diet because these may disturb the normal function of the digestive system.

Or it can be due to maldigestion (poor digestion) and malabsorption (poor absorption of nutrients) like lactose intolerance.

–  Side-effects of medication:

Side effects of some medications you are taking may trigger diarrhea.

For example, antibiotics may destroy some friendly bacteria in the bowel causing an imbalance. Side-effects of antacids, anti-depressants and some cancer drugs can cause diarrhea, too.

What to do when diarrhea strikes:

Diarrhea, no matter how slight, can sap your energy and cause dehydration. It is discomforting and embarrassing in public. So if you are having an episode, the best thing to do is…

–  Stay home and rest;
–  Eat well.

Food is crucial in diarrhea cases. Not just any kind of food, but foods that keep you hydrated and nourished.

Here are the top picks…

–  BRAT (bread. rice, applesauce and toast) foods:

They are low in fiber, thus help in making the stool firm and high in potassium content, like bananas, to keep you nourished.

–  Salt-Sugar-Water Mixture:

This mixture is good because the salt helps reduce loss of water while the sugar helps to increase absorption of water in the colon.

–  Probiotics:

Probiotics replenish the good bacteria in the bowel thereby restoring balance; help promote healthy stomach.

–  Natural supplements:

Zinc, soy, German chamomile, and Blond psyllium are good in treating diarrhea.

But if you want fast relief, go for Loperamides.

Other home remedies for managing diarrhea are bland foods like boiled potatoes and baked chicken (no skin and fat).

But keep away from fatty foods, dairy products, spicy foods, and caffeine.

At the very least, diarrhea is unpleasant, inconvenient and energy-sapping. At its worst, it can cause serious medical complications.

Never take it lightly. It is more harmful than you think.

~oOo~

The post Diarrhea: Common Causes and How to Deal with It first appeared on Age With Charm.

I am not a diabetic (knock on wood), but I am surrounded by people who are.

My younger sister is a diabetic. So is my uncle, my best friend, a cousin and more than a couple of guys I play tennis with. A friend became blind in one eye due to diabetes and another had a leg amputated.

In short, I know the risks and struggles they face each day.

What is diabetes

By diabetes, I mean type 2 diabetes (the other is type 1) which is affecting an estimated 366 million people, worldwide or about 5.2% of the world’s population and causing the deaths of 4.6 million people from diabetes-related complications every year.

Type 2 diabetes can happen if the insulin produced by the pancreas is not enough, or the body’s inefficient use of the insulin produced, resulting in hypoglycemia or “insulin resistance.”

Over the years medicine has understood the disease better to allow diabetics to lead normal lives.

Diabetics can live well into their twilight years through a combination of medication, weight loss, exercise and proper nutrition.

There are several drugs on the market to choose from and weight loss and exercise are pretty personal. But proper nutrition is a very narrow window for diabetics to squeeze through. Dieting is of paramount importance when you have type 2 diabetics, and there is not much room for error.

Type 2 Diabetes Diet Plan:
Just because you have type 2 diabetes does not mean you have to keep away from things you love to eat. But you have to exercise restraint not to make your blood sugar levels go beyond your safe limits.

For example, a friend once told me that I should temper my liking for grapes to avoid the risk of developing type 2 diabetes. He could never be more wrong.

As long as you are not allergic to it, people with type 2 diabetes can eat all kinds of fruits – provided they are fresh (or frozen), not processed, i.e., applesauce, and canned fruits, dried fruit or fruit juices.

Fruits are nutritious and full of dietary fibers. Whatever sugar they contain is not enough to throw your blood sugar level through the roof.

Carbohydrates,  per se, is bad for type 2 diabetes. But there are good carbohydrates like those from fruits, vegetables, whole grains like brown rice, barley, millet, oatmeal, popcorn, etc., legumes (like beans, peas, and lintels), and lintels, and low-fat dairy products (yogurt, cottage cheese, milk).

Fiber-rich foods like vegetables, fruits, nuts, legumes. whole-wheat flour and wheat bran.

Fiber moderates how your body digests food and helps control blood sugar levels.

Eat fish like salmon, mackerel, tuna, sardines and bluefish at least twice a week. These are full of omega-3 fatty acids which help promote heart health by lowering triglycerides,  or blood fats.

Not all fish, however, is good for the health. Tilefish, swordfish, and king mackerel are known to have high levels of mercury.

Fats are not all bad. You can indulge in them provided they are the monounsaturated and polyunsaturated fats.

If you don’t what they are, they are the fats you get from avocados, almonds, pecans, walnuts, olives, canola and olive and peanut oils.

Eating just the right amount lowers your cholesterol and blood sugar levels.

But how can all these make a good meal?

Take a cue from the American Diabetes Association. To enjoy your meals, follow this simple step:

In preparing your plate, fill one-half with non-starchy vegetables like spinach, carrots, and tomatoes; fill one-fourth with protein from tuna, or lean pork, and fill the last fourth with whole-grain or starchy food.

Help yourself with a serving of fruit or dairy and flush them down with water or unsweetened tea of coffee.

Bon appétit!

My uncle, who lives in Canada, has been insulin-dependent for many years. Now I was told that he has to go through the dialysis treatment twice a week. My best friend, also insulin-dependent, has to go through by-pass operation late last year.

Type 2 diabetes is a bad dude among medical ailments. It leaves behind a swath of destruction, even death. But it need not be the case. If managed well, it can be tamed like a pussy.

Please share so other seniors will learn how to manage their diabetes as well.

~oOo~

The post How to Cope with Diabetes through Dieting first appeared on Age With Charm.

Do you suffer from occasional aches and pains Welcome to the club. At our age, that is expected.

But they should not be dismissed as part of growing old, especially if they are chronic (lasting more than three months), without referring them to a doctor.

Neither should it be a reason for becoming a drug dependent or an addict.

Yes, they can affect your daily activities. They may even confine you to bed for days on end. But be very careful in choosing how to ease them. The cure you may use may be far worse than the pain you are suffering from.

Many seniors realize this too late. They resorted to drugs to relieve their aches and pains, unwittingly contributing to the growing menace of elderly drug addiction.

Now they face only two choices – sink deeper into more drugs, or suffer the pains of a withdrawal. Either way is bad news for elderly people.

So before you fall for the siren’s song of pharmaceutical companies, understand your aches and pains, observe their triggers. Study them. The Internet is a bottomless repository of information about anything and everything. Use it.

That’s how I cured the excruciating pain in my left leg two years ago. For two months I limped with a cane, unable to walk a certain distance without leaning on a wall to rest. By doing leg-stretching exercises I got from the Net, I got rid of it without consulting a doctor or using pain-killers.

You can do it, too. For starters, try these DIY tips should you experience any of these common age-related aches and pains.

1.  Headache:

There are many kinds of headaches and distinguishing one from the other is crucial in coping with them.

It could be due to flu if it comes with a fever, or a migraine if it makes you feel nauseated.

If a headache occurs in some parts of the head, it could be due to stress, reaction to some foods, or effects of the weather.

Migraine or flu headaches require medical intervention, while the other type needs nothing more than a short nap and massaging a menthol cream on the forehead or the base of the neck.

I do mine by relaxing the throbbing part of my brain. Doing it is difficult at first, but constant practice can reduce it to a few minutes of deep concentration. It works all the time and can be done anywhere, even while driving.

2.  Lower Back Pain:

This is also very common among seniors. In fact, it is the most common – especially those with a history of back injury.

One thing nasty about lower back pain is that it goes as fast as it comes without you even knowing why it occurred in the first place.

For example, you wake up early in the morning feeling refreshed and recharged. But when you swing your legs off the bed, ouch – you grimace with pain from your lower back.

Or you stoop down to pick up something but can’t get back up without crying out for help. It can happen even while getting up from a chair, a sudden turn of the torso, or changes in humidity.

Lower back pain is not a stranger to me. I experience it so often, I stopped minding it a long time ago. I know that it will just run its due course and disappear in a couple of days.

But of course, I exercise a lot. It is the best antidote for lower back pains. Exercise strengthens your lower back muscles, make them supple and flexible, and improves blood flow.

Note: See a physician if it persists more than a week.

3.  Osteoarthritis:

Osteoarthritis occurs when the cartilage separating bone joints wears out – very much like the rubber bushings in your car.

But while rubber bushings are easy and cheap to replace, implanting silicon pads between bones joints is expensive. So is steroid injection directly on the affected joints. They are way out of reach for most seniors, including me.

Because of their load-bearing function, osteoarthritis mostly affects the knees – like mine.

Yes, I have osteoarthritis on both knees. They hurt when I go up or down staircases or stand for long periods of time.

But it doesn’t stop me from playing tennis, which makes osteoarthritis paradoxical. To ease its pain, constantly flex your joints. Do brisk walking regularly or stationary cycling.

Exercise keeps the blood circulating, strengthens the muscles around the joint, making them healthy.

4.  Non-arthritis joint pain:

Arthritis is always the culprit when seniors experience joint aches and pains. But it could be something else, like tendinitis.

Tendinitis occurs when the tendons (tissue connecting the muscles to the bones) are inflamed. This is common among seniors because age stiffens the tendon fibers making them less flexible.

To distinguish the two, try moving around. With arthritis, to get moving is painful, but you can move. With tendonitis, the more you move, the more it hurts.

RICE (rest, ice, compression, and elevation) is the most common method of easing tendinitis pain.

Lie down and rest, wrap a pack of ice on the affected area and prop it up on a pillow or cushion. Then take a tablet or two of non-steroidal Ibuprofen (over-the-counter drugs are not opium-based).

5.  Carpal Tunnel Pain:

The carpal tunnel is a narrow passageway on the palm side of your wrist made up of bones and ligaments. The nerve that controls sensation and movement in the thumb and the first three fingers pass through this tunnel.

This can happen after a prolonged and repetitive action like using a piece of machinery or typing. You are a good candidate for carpal tunnel pain if it runs in the family.

Carpal tunnel pain is felt in your fingers and wrist and could be no more than a feeling of numbness or tingling sensation in your fingertips.

It is not life-threatening but neglecting it can lead to permanent nerve damage.

Just like other aches and pains, exercise is the best remedy for carpal tunnel pain. If it persists for more than a week, consult your doctor who may prescribe over-the-counter painkillers or occupational physical therapy.

6.  Muscle strain or pain:

We become more prone to muscle pains or strains as we get older because our muscle fibers become less dense and flexible.

To avoid muscle strain or pain, be very careful when lifting heavy weights or doing vigorous activities. But that would be denying you the pleasures of a vigorous and active life.

Muscle strain or pain can be avoided by making sure your muscles mass and flexibility are still capable of doing activities that make old age a satisfying, exciting and fulfilling experience.

Aches and pains are normal episodes in an elderly’s life. While some can be no more than a little soreness here and there, others can be crippling. They may inhibit you from going about your daily activities.

But rather than resorting to quick fixes pain-killers give, it is best to know them. Like they say, “the battle is half-won if you know your enemy.”

Please share with other seniors to help them cope with their aches and pains.

~oOo~

The post How to Ease Common Age-related Aches and Pains first appeared on Age With Charm.

Do you want to live a healthy life Then don’t burn your midnight candle searching for ways from the Internet. You can’t find them there. Don’t fall for things like:

–  Foods that Lower Cholesterol Naturally,
–  Super Foods that Help You Live Longer,
–  Walking may Reduce Cardiovascular Disease by 50% and many others.

They don’t work any more than I become a Caucasian by dying my Asian hair black. Here’s why:

1.  Old age brings a lot of medical issues. Nothing in the world can make you healthy if you are afflicted with any of them. You can only cope with them if you want to enjoy life.

2.  But if you are healthy at your age, nothing can make you any healthier than you already are.

Don’t change anything, just temper them. Changing your lifestyle is stressful and restrictive. It will rob you of the pleasures and joy of old age.

Health is not purely about healthy eating:

Good health for seniors is not just about nutritious foods. There are more important things that make one healthy.

For example, the leading causes of deaths among people 65 years old and above are heart disease and cancer. While these figures are irrefutable, saying that improper diet is one of the major causes of these diseases is going to polarize the health community.

Some will insist that food is crucial to good health, while others won’t. And both sides will present voluminous data to support their stand.

Joshua Rosenthal, founder, and director of the Institute for Integrative Nutrition and author of the book Integrative Nutrition will not be on either side.

Mr. Rosenthal says,

“Eating well helps, but don’t expect it to work miracles. It can fill you, but it cannot fulfill you.”

Then he adds,

“If we are not physically starving, other dimensions of human experience are much more important than what we put in our mouths. The foods you eat are secondary to all other things that feed you – your relationships, career, spirituality and exercise routine. All that we consider today as nutrition is really just a secondary source of energy.”

To emphasize the point that nutrition, alone, cannot make you healthy, Dr. Mark Hyman, chairman of the Institute for Functional Medicine and author of the book Blood Sugar chimes in by stating:

“95 percent of all illnesses are caused by or worsened by stress… it can disrupt almost all your body’s processes, making none of our organs immune to its effects. Heart disease, diabetes, obesity, cancer, hypertension, depression, ulcers, headaches and chronic anxiety are all scientifically linked to chronic stress.”

Then he adds, “…the health of your mind and spirit and your sense of connection to your community has an immense impact on the health of your body, In fact…the biggest predictor of longevity is psychological resiliency – being able to roll with the punches life throws at us.”

My take on this…

Two weeks ago, I had chest pains in the evening which forced me to see a doctor the following day. After some examinations and questions, he said that it was not a heart attack.

However, he said that chest pains must not be taken lightly and told me to have some lab tests. He also cautioned me against my smoking – not for cancer because even non-smokers can get cancer. But it is a risk factor for heart attack or stroke at my age.

Towards the end of my consultation, I mentioned in passing that I regularly go for long drives or an overnight stay in beach resorts. He said, “That, too, contributes to good heart health.”

Nobody knows your overall health better than you. You, alone, know what is good or bad for you, what works or doesn’t work. And by this time you must have learned to do what is best for you and do things your way.

Note: All my lab tests were good, i.e., blood chemistry, ECG, and Treadmill.

Please share with other seniors to brighten their day – and do things their way!

~oOo~ 

The post Be Healthy by Doing Things Your Way first appeared on Age With Charm.