As we age, we may find that more of our mental energies and even our conversations center on whether or not we have had a bowel movement, or too many BMs, or not enough, or even the consistency. This is not surprising given that our digestive habits change as we get older.
One of the key factors is how much dietary fiber we consume on a regular basis. Fiber is more important in our diets because we may have a slower metabolism, have less muscle mass, and get less physical activity than we used to when we were younger. For men over 50 the daily amount should be 28 grams, and for women it should be 22.4. Unfortunately, most Americans barely consume half of what they should. Getting the right amount of fiber is important to keep our digestive system in good operating order. Fiber can help improve your digestion and lessen the impact of other health concerns like constipation, high cholesterol levels, and high blood sugar levels.
There are two kinds of dietary fibers: soluble and insoluble. Soluble fiber absorbs water and helps to keep “things” moving along down there; it can be found in fruits, vegetables, legumes, whole grains and oats. Insoluble fiber passes through our system with nothing happening to them; they also help keep “things” moving through the system. Insoluble dietary fiber can be found in fruit and vegetable peels, seeds, cornmeal, brown rice, as well as some vegetables and cereals.
How can we introduce more fiber into our diets? Start slowly and gradually add more; a sudden increase can actually do harm. Add whole grains; add oat bran and wheat germ to foods, check food labels for products that have higher fiber content, use whole wheat flower, and switch to brown rice. Additionally, increase legumes as well as consumption of fruits and vegetables.
Not only will these changes help to keep us regular, but adding more dietary fiber has the potential to improve our overall health. And that, my readers, is the poop on dietary fiber!
As a child growing up, my favorite snacks were always Little Debbie treats (pictured above). I still love them on the rare occasion that I eat one, but my tastes have evolved over the decades. I am one-quarter Hungarian so I have a love of all things pastry: cakes, pies, tarts, you name it! Unfortunately, there are times (often) when I do not make the wisest choices when it comes to snacking. In this, I am not alone.
A recent study published by PLOS (Public Library of Science) Global Public Health concludes that Americans consume 400-500 calories per day in snacks; this is the equivalent of a meal’s worth of energy and accounts for about 20% of total caloric intake. The research involved 23,700 adults over the age of 30.
To break down the report, Americans consume two snacks per day; most often those snacks are of poor nutritional quality. The largest proportion of these snacks are those high in carbs, sugar and fats such as potato chips and donuts (yum); this is followed by sweets, alcoholic bevarages, and sugary drinks. Sadly, fruits and vegetables make up less that 5% of the total snacking, and protein only about 8%. Interestingly, individuals with controlled Type 2 Diabetes ate more healthfully compated to non-diabetics; this is most likely attributed to their efforts to control blood sugar levels through diet.
A separate study in the European Journal of Nutrition showed that those who eat unhealthy snacks may actually be undoing the good that comes from eating healthy/nutritious meals.
What does this mean for us? We should be more aware of the kinds of snacking that we do. Of course, a Little Debbie now and again is not the end of the world. Consistent unhealthy noshing, however, can lead to all kinds of health problems. When we think about our overall diet, perhaps we should focus not on the fact that we feel the need to snack (that is natural), but rather on the kinds of snacks we consume. Let’s aim to switch out an Oatmeal Creme Pie for some carrots and celery, or some blueberries, or a banana….
I have blogged many times in the past about maintaining a healthy weight. Obesity leads to many negative health outcomes such as heart disease, stroke, and coronary artery disease. Additionally, there is is a greater risk for Type 2 Diabetes, certain cancers, musculoskeletal disorders, breathing problems, digestive issues, liver and kidney disease, and even menthal health issues. All this, along with a concern with physical appearance, has led to an unhealthy obsession for many with dieting in order to lose weight.
A recent study conducted at University of California – San Diego reported in Journal of Gerentology: Medical Sciences, indicates that women over the age of 60 have a greater chance of living past 90 if they work at maintaining weight rather than losing it. The study of 54,000 women (of whom 56% survived to age 90) showed that a loss of more than 5% or more of body weight (intentionally or unintentionally) was associated with lower odds of longevity compared to those who kept a stable weight.
This has implications for the way that we view fitness. Even though more studies will be needed–including ones which examine men as well–this new research suggests that we should focus less on exercise and eating right as a means to losing weight, and more as a means to building a healthy lifestyle. It is noteworthy that many gyms still offer Weight Loss Challenges which may encourage unhealthy habits in order to “win” the contest. Other gyms have switched over to Fitness or Healthy Habit Challenges that focus less on the outcome (ie., pounds lost or percentage weight loss) and more on visits to the gym, fitness classes taken, healthy meals eaten, etc. When the aim is to maintain and build a healthy way of life, the goals are often more attainable. What this study from UCSD adds to the mix is that (for older women, at least) the change in focus can actually lead to living longer.
As always, there is a kind of balance to be achieved here. On the one hand, carrying around too much weight has its own hazards. On the other hand, excessive focus on weight loss has its dangers as well.
This is the first study of its kind. More research will hopefully show us more precisely where to put our energy.
Did you know that this week is Healthy Eating Week? You may not because it seems to be mostly a British thing, although some American organizations have joined in as well.
Eating healthy is kind of an amorphous idea. What exactly does it mean? There are many components: portion size, calorie intake, limiting sweets, eating the right kinds of fats, etc. The goal for Healthy Eating Week is to simply encourage us to try some new healthier foods and also to be more aware of what we are eating. Of course, if we only do it for one week, it is unlikely that we will make any real positive changes in our habits, but it is a start.
What are some strategies for this week (and the weeks, months, and years afterwards)?
Get 5 servings of fruits or vegetables in each day. This will require some planning, but a trip to the grocery store with a list makes it more attainable.
Limit red meats. Stick with lean meats, poultry, or fish for one week. You may even want to try being a vegetarian for a week (as long as it does not entail eating only pasta and pizza).
Control portion sizes. There are many ways to do this: eating more slowly (we stop eating before we have overeaten), hydrate (drink more water and we feel more full), keep a food journal (see just how much you are actually eating!), and actually measure the size of your portions to compare with what the package says about nutrition information.
Find a buddy. It is always easier and more effective to try something like this when you have a partner to encourage you and keep you honest and on track.
If one week works, aim for two. Then keep going. In short order, many people find that they have developed healthier habits. Eating healthier is one of the main building blocks (along with exercise, enough rest, and stress-reduction) that keep us in shape longer.
I had the good fortune this past weekend to travel to St. Louis for a family wedding. Actually, it was a wedding on my wife’s side of the family, so I am relative newcomer to the scene (17 years!). What a wonderful and joyous experience it was–even when the ceremony was interrupted by a tornado warning that forced us to evacuate the ballroom. While in St. Louis, I was also able to worship at the synagogue where I had my first rabbinic position 30 years ago, see some cousins on my side of the family that I had not seen for at least a decade, and also some dear friends who I see more often.
My parents taught me that whenever there is a Simcha (Hebrew for a “Happy Event), I should make every effort to go. There will always be sad occasions and that is not the best time or place to reconnect with loved ones. As a child we got in the car or hopped on a plane to Omaha, Minneapolis, Chicago, Wilkes-Barre, El Paso, and places in between for weddings and Bar/Bat Mitzvahs. These are the warmest memories of my childhood.
It is worth noting that when we talk about “family,” there is the family that you “get,” and also the family that you choose. I have dear friends that are family to me. My wife’s family has also become my family. There are many definitions for what family can be. In each case, I make the effort to be there when I can when there is something to celebrate–not just when something tragic has occurred.
Whenever I am at a family gathering or Simcha, I always leave feeling refreshed and energized. [This is also a product of having learned how to avoid the toxic ones in the mix.] Research shows that getting together with family for special occasions or even just for Friday night or Sunday dinner can have a positive effect on our health. In general, individuals with a strong sense of support from family and friends have a brighter outlook and are able to face adversity with greater equanimity. Conversations and interactions with loved ones also help us learn about ourselves and the world around us; these novel experiences help to build and maintain neural pathways. It is actually good for our brains! Reunions often span several generations; the mixing of ages also has a positive impact. Younger folks can learn from the older generation and vice-versa.
I know that as I grow older making an effort to be with family and friends will be all the more important. Some are close by, but many are far away. It can be costly to travel, but for me it is one of the best investments I can make in my health and welfare. I can hardly wait for the next Simcha!
Several new outlets including NPR and AARP Bulletin, have reported that there may be an alternative to a colonoscopy in the prevention of colorectal cancer. Forty percent of adults between the ages of 45 and 75 who should be screened for the disease do not do so–many because they simply do not want to go through the process of a colonoscopy. I have blogged about this in the past; it is essential to get screened to catch the disease early. I have even blogged about my own experience with the regular testing.
The new alternative is a blood test that may prove to be a more effective form of screening since it would most likely increase the number of people willing to get tested. The new test, according to The New England Journal of Medicine, was able to detect cancer in 83% of cases. This is a similar level to those using the current methods to detect colorectal cancer. The blood test is able to indentify DNA material given off by tumors; if that material is identified, a follow-up colonoscopy can be done to make a final determination of the diagnosis.
This is great news–especially for older adults. While I am willing–and even enthusiastic–about getting my regular testing, I understand that it is not the same for everyone. I am almost 61 and in relatively good shape. A colonoscopy is a trying experience for those who are more frail. Hopefully this new blood test will be another tool in the physician’s utility belt in helping to preserve and promote good health.
In any case, be sure to communicate with your healthcare professionals about the best way for you to be screened. Early detection is your friend!
It is getting to be that time of the year; the travel season in the northern hemisphere is almost in full swing. With warmer weather comes the desire to get out and see the world–nearby and further away.
Last year when I turned 60, my aunt (who is in her 80s) told me that the 60s are the years to travel. As she explained it, the kids have already launched, (and therefore) more money is usually available, and serious health issues hopefully have not started to crop up yet. My wife (who is 9 years younger than I) and I have decided to make the most of this decade, understanding that nothing is ever guaranteed. My mom’s motto could have been “Life is uncertain; eat dessert first.” In other words, take opportunities when they present themselves because they may not reappear. Unfortunately, too many people save up for their “golden years” to travel or engage in new adventures or hobbies, but by the time they retire they do not have the capability to really enjoy these things.
The National Institutes of Health and many other organizations have studied the benefits of travel for seniors. Among the findings were “that travel has a beneficial long-term health effect. Travel within the last two years reduced the risk of death by 36.6%…. The more trips taken, the lower the risk of death. An increase in the number of trips was associated with a 13.6% reduction in the risk of death.” Sounds like more fun than exercising and eating healthy, right?
Some of the other benefits that travel can provide for seniors according to Outlook Retirement are:
Rejuvenation and Active Lifestyle. Traveling often involves walking, sightseeing, and trying new things. These help to give us a “breath of fresh air” and encourage physical activity.
Social Connections and Personal Growth. Traveling allows us to meet new people and interact in different ways with others we may know already. This is especially true for group travel. Additionally, being exposed to new places, cultures, foods, etc., helps to broaden our perspective and challenges our ways of thinking about the world.
Cognitive and Memory Boost. Being in a new environment, having to navigate unfamiliar territory, and even learning a few words in a foreign language all have healthy benefits for the brain. One of the ways that we build and strengthen neural pathways is by problem-solving. The stimulation of the brain in these ways can also help with memory.
Stress Relief and Emotional Well-being. There is an expression in Hebrew, “change your place, change your luck.” What this really means is that being in a different place can get us out of our ruts. Getting out of our everyday patterns can reduce stress and help us understand ourselves and others more clearly. Depending on where we travel, we can also see stunning vistas, great human accomplishments, or even just beautiful sunsets that can help us to appreciate the world around us.
Lifelong Learning and Cultural Enrichment. Being in new places can expose us to new ideas. We can also explore museums, galleries, neighborhoods, historical monuments, etc., that add to our knowledge of the world and history. Learning about other cultures can also deepen our understanding of diversity and ourselves.
Not everyone has the means to travel abroad, but much of this applies to places that can be no more than a few hours drive or train ride away from home. I have lived in Cleveland for less than six years and I am still discovering new neighborhoods, museums, and parks. Getting out and seeing the world is fun. We also know that it has serious benefits–health and otherwise–for older adults. Let’s hit the road!
A few weeks ago I had the opportunity to sponsor a booth at the West Side Boomer Bash in Cleveland. It was an event for local older adults to interact with businesses and organizations that work with their demographic. We had some free giveaways and information, but I was looking for ways to engage in conversation with those passing by our table. I remembered the advice I learned at the 2024 IDEA & ACSM Health & Fitness Summit in Chicago; I blogged afterwards about a new way to look at the work that I do–focusing more on the term “movement” rather than “fitness.” I began by asking, “What are you doing to keep moving?” The answers were varied from “I don’t” to “I walk my dog” to “I go to the local gym several times a week.” It got people talking and gave me the chance to talk about the work that we do at At Home Senior Fitness.
A recent article on CNN.com discussed the idea of “movement” a little more in depth. The article focused on the advice of Melissa Boyd, a personal trainer and expert in the field of health and fitness. She explained that there are three kinds of movement, and that all are necessary for overall health and fitness.
The first is the kind of movement that is required by your body every day. This includes walking (which Boyd says is not really enough), bending, and stretching. Our bodies need these on a regular basis simply to allow us to do the activities of daily living.
Next is athletic movement; this is intentional exercise or movement with the aim of fitness or training for a sport. This should be done several times each week.
Last is social movement; this includes dancing and playing a sport. This is movement that allows us to interact with others and to have fun.
Unfortunately, many older adults focus only on the that first kind of movement–and for some that is a critical issue. Ideally, throughout our lives we should clear room in our schedule for athletic and social movement as well. Our bodies need all kinds of movement if we hope to stay healthy and fit as we age.
The last week in April of this year has been named World Immunization Week by the World Health Organization (WHO). According to the WHO’s website, “The global vaccine drives of the second half of the 20th century are one of humanity’s greatest achievements. Immunization campaigns have enabled us to eradicate smallpox, nearly defeat polio, and ensure more children survive and thrive than ever before.” Unfortunately, progress on immunizations has slipped in the last few years; according to the WHO, “Growing conflicts, economic downturns, and a rise in vaccine hesitancy are some of the threats to efforts to reach…children. As a result, the world is seeing sudden outbreaks of diphtheria and measles diseases that, until now, we’d had nearly in hand.”
When we think about vaccinations, we usually think about two things: babies and children, and the COVID-19 vaccines. Immunizations are not just for these two reasons. According to the Centers for Disease Control (CDC), there are vaccines that are especially important for older adults. Those aged 50-64 should be up to date on COVID-19, Flu, Shingles, and Tdap (Tetanus, Diptheria, and Whooping Cough). Others that might be recommended by a physician in this age cohort include Hepatitis B, MMR (Mumps, Measles, and Rubella), as well as RSV (Respiratory Syncytial Virus). Those older than 65 should add in the Pneumococcal vaccine. Depending on your lifestyle, there may be other important precautions to take; for example, last year I traveled to South America and the parts of Argentina and Brazil where I visited necessitated Yellow Fever and Malaria immunizations.
Some people worry that vaccines are dangerous. A report from the National Institutes of Health (NIH) last year concluded the following: “Vaccines play a crucial role in reducing mortality rates in the elderly by preventing severe infections and associated complications. Any vaccine-preventable infections, such as pneumonia, meningitis, and certain respiratory and bloodstream infections, are commonly associated with antibiotic use. By vaccinating older adults against these diseases, the incidence of infections can be reduced, thereby potentially decreasing the need for antibiotics and reducing the selection pressure for antibiotic-resistant bacteria. Older adults may be more susceptible to antibiotic-resistant infections due to factors such as weakened immune systems, higher rates of healthcare-associated infections, and more frequent antibiotic use. Despite these positive effects, vaccine resistance is observed specifically in the elderly population. Age-related changes in the immune system, the individual’s immune response, and the individual’s overall health status often limit vaccine efficacy. Certain medical conditions, such as immunodeficiency or chronic diseases, may impair the immune system’s ability to mount a robust response to vaccines. As a result, the level of protection provided by vaccines may be reduced in these individuals. Despite these factors, vaccination remains crucial for older adults as it can still provide significant benefits in terms of reducing the risk of severe illnesses, hospitalizations, and complications.”
In other words, the benefits outweigh the risks–especially as we age–since we are often less able to fight off infections. Even though the immunizations may be less effective due to a number of factors, the benefits are still there.
On a personal level, I did not get the immunization for shingles after I turned 50. My wife got shingles when she was 49. I saw how horrible it was and how much pain she was in. We both wondered how much older folks could possibly bear shingles, especially when you factor in other medical issues. The next day I made my appointment for my first shot. At my annual check-up, I make sure to review my immunizations with my doctor. I would rather be safe than sorry.
Observe World Immunization Week by checking with your health care providers. To paraphrase the musical, Hamilton, don’t waste your shot!
One of the greatest challenges facing older adults is loneliness. When we are younger, we are often surrounded by partners, children, and friends. As we age, though, spouses and friends may no longer be with us, and in our highly mobile society, children often move away from where they grew up. Being surrounded by loving and supporting people might be something we unfortunately take for granted in our younger years, but it becomes more and more precious as time passes.
Loneliness can also have an adverse effect on physical health. A recent article from AARP, highlights the way that friendships can influence our physical well-being. The article notes that a “new study of older adults finds that even momentary social interactions with friends reduce fatigue and stress. It follows a wealth of earlier research showing that friendships later in life forestall dementia, Alzheimer’s and physical decline.” Social interactions are thought to stimulate the brain much in the same way that some puzzles do: activating thinking, remembering information, and being mentally nimble. Lack of social interaction can be worse than the effects of obesity, smoking 15 cigarettes a day, and physical inactivity.
How can loneliness be counteracted? The answer is particular to each individual. Introverts may actually fare much better than extroverts in this regard; there are those who simply get more stimulation and fulfillment from reading a book, watching a movie, or going for a walk alone. For older extroverts, however, the need to be with others can be complicated. We make most of our friends at work, at school, through our children, and by being out and about; these opportunities are often limited as we age. The COVID-19 pandemic showed us, though, that even folks who have a hard time getting out of their homes can still find ways to meet new people. Those who do not have mobility issues or have better access to transportation can get involved in senior groups at houses of worship, community centers, or libraries. Many find new friends at the local gym, in adult education classes, and in group travel. It requires some effort, but ultimately there is a positive payoff.
Nobody wants to be lonely. Humans are social beings. Not only can strengthening and creating friendships be good for our emotions and spirits, but we should not forget that it can also impact the way we feel and how we age in a healthier way.
Kosher Fitness 