Tag: Habits

Too Much (or Not Enough) of a Good Thing

The most recent issue of AARP Magazine [August/September 2022] addressed the issue of what we assume to be good habits to stay healthy that can actually be harmful in some cases. I would link the article, but it is not yet posted to their website; it is entitled “Good Habits That Might Age You Prematurely,” by Leslie Goldman.

Goldman addresses five habits that, in general, are good but call for either moderation or at least some counterbalance.

  1. Staying out of the sun. I recently blogged about this; when we are outside it is very important to use proper sunscreen and other protections to prevent skin damage and/or skin cancer. Avoiding the sun altogether, however, can have negative effects. Circadian rhythms (similar to our biological clocks on a daily basis) are set by the sun; they keep all our systems and organs on 24-hour cycles. When we have little or no exposure to the sun, those rhythms can get messed up and make sleep difficult; sleep, of course, has many benefits. Goldman suggests at least 15-30 minutes each day outside in the morning and late afternoon/early evening, or to make use of a light box at a consistent time each morning.
  2. Eating nutrition bars. As the author notes, it may sound healthy but many are loaded with sugar; the same is true of smoothies and fruit juices. This can lead to all kinds of problems like high blood pressure and heart disease. How can you know if your bar is healthy? Add up the number of grams of proteins and the number of grams of fiber. If that number is higher than the number of grams of total sugar, it is not problematic. Consider other ways to get protein that are not loaded with sugar or overprocessed.
  3. Drinking when you are thirsty. If you wait until you are thirsty, you are too late. Estimates are that 70% of adults between the ages of 51-70 may be chronically dehydrated. This increases the risk for all kinds of problems from urinary tract infections to colon cancer to diabetes. Goldman suggest drinking enough so that you have to urinated every 2-3 hours; additionally, it is a good idea to eat foods that have high water contents like celery, cucumbers, tomatoes, watermelon, and peaches.
  4. Walking every day for exercise. I have blogged about this too. Walking is great, but as we age we need to make sure that we vary our exercises and include weight training as well. Weight training helps to rebuild muscle mass that is lost with aging and can also strengthen bones. By the way, the more muscle you have the greater ability you have to store water (see #3 above). Get at least 150 minutes of moderate exercise each week, or 75 minutes of vigorous exercise. Work in 2 days of strength training; a fitness professional can help you do this safely and effectively.
  5. Constantly wearing supportive shoes. This was a shocker to me; and I have blogged about this too. Our feet send messages to our brain that help us to keep our balance. If we wear shoes all the time with lots of padding and support, our brain does not get enough sensory stimulation from the feet–and the nerves can lose sensitivity too. Goldman recommends going barefoot for 30 minutes each day, especially while doing activities where you move around so that the whole foot gets stimulation.

As always, if you have questions or concerns, consult with a medical professional that you trust. It is true that moderation and balance are important guidelines–not only in our relationships, leisure pursuits, and diet, but in our other health habits as well!

As the Pandemic (hopefully) Winds Down, It’s Time to Get Back to Healthy Habits

It's Never Too Late to Create Healthy Habits

During the pandemic, many of us found it difficult to maintain healthy habits. In particular, eating and exercise became real challenges. Instead of packing a lunch or grabbing something at work in the cafeteria or a nearby restaurant (where portion control is potentially easier to control), most of us were at home with cupboards and fridges filled with food beckoning us throughout the workday. With many gyms closed and limitations imposed by social distancing, it was tough to keep up the workout routine without the switch to a virtual platform; being stuck at home also meant less walking and other activities that kept us moving. Most of us can see the results looking at the scale or in the mirror.

Now that the pandemic seems to be in its waning stage, what is the plan? How do we get back to good health and good habits? These questions are especially compelling for older adults, many of whom have been vaccinated and are eager to get out there and start “living” again.

Leave it to AARP to produce another excellent Bulletin with two great articles. The first one entitled “60 Ways to Live Longer, Stronger, Better,” offers a myriad of concrete steps older adults can take to get back on track including ways to boost brain and heart health, get back in shape, improve diet and relationships, be more resilient, and fight loneliness. 60 seems like a lot of suggestions, but they are broken down in such a way that the list actually seems do-able. The second article, “Exercise Al Fresco” is not yet available on-line, but is in print; it offers suggestions for ways to take advantage of fitness opportunities in the great outdoors. It was heartening to see that the article followed up on a blog post I wrote just four days ago entitled “Adult Playground?” That post discussed what is apparently a growing trend: playgrounds designed for older adults aimed at improving fitness; a sidebar in the article highlights AARP’s role in supporting this initiative.

The weather is improving. There are more and more opportunities (with increased vaccinations as well) to get back on track. 2020 was a disaster health-wise for so many of us; let’s make 2021 the year we recover and excel. Let’s make a plan to eat better, exercise, hydrate, and get plenty of rest. Building healthy habits leads to better outcomes–not just physically, but in so many other ways as well.