Category Archives for Health & Wellness

The Best of…Some Tips to Take Lying Down

            Published March 1, 2004, Pawtucket Times

             Sometimes I just can’t sleep.  When this happens, I just lay in bed tossing and turning, staring through the darkness at the ceiling.  It is 2 a.m.  All I want is a good night’s sleep.

              According to a publication released by the New York-based International Longevity Center-USA (ILC-USA) and the AARP Foundation, I am not along in trying to get a good night’s sleep-a whopping one-third of the nation’s seniors will find themselves sleepless in their bedrooms (not in Seattle).  Lack of sleep can even lead to serious health disorders.

           The AARP-ILC consumer publication, “Getting Your ZZZZZZZZs: How Sleep Affects health and Aging,” takes a look at common sleep disorders, their effects on the brain and body and what someone who suffers from these conditions might do to get a good night’s sleep.

           “Not getting the right amount of sleep can become a serious health problem, and it is not a natural part of aging,” says Robert N. Butler, M.D., ILC-USA’s president and CEO in a written statement promoting the publication.

           “A large number of older persons often suffer from this medical condition and go unrecognized or are not treated appropriately,” he said.

           “According to the 12-page AARP-LLC consumer-oriented publication, sleep problems in your later years are caused by a combination of factors.  Sleep problems can result from physical changes associated with growing old.

            Sleep problems can also be caused by pain and discomfort associated with aging and traumatic life experiences, such as the death of a spouse, or the loss of a job.

           Even decreased physical activity and lack of exposure to sunlight can also  impact on a person’s ability to sleep.

           “Sleeplessness sets up a vicious cycle.  Older people have problems that disturb their sleep, which often affects their other body systems, especially hormone production and metabolism causing more problems that disturb sleep even more,” states the AARP ILC publication.

           “New studies highlight the signficant impact of sleep on physical and mental well-being, especially for older men and women,” the AARP-ILC publication points out.  Loss of sleep can lead to memory problems, depression and greater risk of falling.  Lack of sleep may also cause changes in the nervous system that affect cardiovascular health.

           According to the AARP-ILC publication, snoring may indicate as serious health problem, considered the most common form of sleep apnea.  This sleep disorder causes sleeplessness because the sleeper wakes up frequently from the lack of oxygen caused by this labored breathing.

          Findings from the Nurses health Study indicate that snoring was associated with hypertension as well as weight-related health problems.

          Several other research studies have shown that people who suffer from sleep apnea also have high rates of automobile accidents and are at risk for diabetes.

         Insomnia caused by depression, serious mental or physical illness, or unhealthy lifestyle choices, is considered another major sleep disorder. Proper treatment requires a physician to diagnose the cause.  In addition, obesity, alcohol, smoking, nasal congestion and menopause are also suspected of affecting a person’s ability to fall asleep.

          Meanwhile, report gives tips on getting your ZZZZZZZs.

          The AARP-ICU consumer publication notes a regular schedule of exercise and a healthier lifestyle can help you enhance the quality of your sleep.

          Recent studies also indicate taking short naps during the day of no more than 20 to 30 minutes may actually help a person sleep at night.

          Although medications can be used for short-term problems, it does not seem to solve long term sleep problems.

         Always check your medications.  Some actually act as stimulants.  Avoid alcohol and nicotine.  Both can disrupt your sleep.  Also, avoid overeating and drinking large quantities of liquids before bedtime.

          Finally, create a sleep-friendly bedroom.  A cool, quiet room can enhance your sleep. Make sure that your mattress is comfortable. Use the bed for only sleep or sex to strengthen the mind’s association between bed and sleep.

         Meanwhile, the AARP-ILC publication notes two  new ides, light therapy and two drugs, melatonin and valarian, are thought by some experts to be effective treatments for seniors with insomnia problems.  However, the authors of the publication call for more studies to ensure that these alternative treatments are safe and effective.

         “Our nation’s oldest adults need not accept poor sleep as a penalty for being old,” said Dr. Butler.  “As researchers learn more about how the human body controls sleep, effective treatments for sleep disorders in older and younger people, will become increasingly possible.”

         Call 212-606-3383 to get copies of “Getting Your ZZZZZZZs: How Sleep Affects Health and Aging.”  English and Spanish versions of this publication can be downloaded from the ILC-USA’s Web site at www.ilcusa.org.

            Herb Weiss is a Pawtucket-based freelance writer covering aging, health care and medical issues.  He can be researched at hweissri@aol.com.

Preparing for Golden Years Starts with Taking Charge of Your Life in Your 40s

Published in Pawtucket Times on October 7, 2002

Ken McGill, a colleague of mine, recently celebrated his 40th birthday.

The now forty-something municipal employee joins the rank and file of millions of Baby boomers – people born between 1946 to 1964 – who are now in the middle and later years of their life.

Like many, McGill dreaded reaching that chronological milestone.

“Half my life is over,” he told me. But McGill’s approaching birthday triggered a strong desire for him to take control of his life style.

One aspect was to get in better shape, and through diet and exercise, he succeeded.

Here are some suggestions for McGill and millions of aging Baby Boomers to follow to age gracefully, which will enhance their health and mental capabilities in their later years.

  1. A positive attitude becomes very important as you get older. Every day you have a choice on how to view problems – either viewing the glass half-full or half-empty. A good attitude is key to helping you live longer. Moreover, your attitude can help you face the downsides of growing older.
  • It is so easy to continually reflect on ones’ successes and especially all the negatives you have experienced throughout your life. While savoring your personal and professional victories, it is important to forgive yourself for your defeats.
  • By viewing your past as a cancelled check, you can let go of past regrets and mistakes made in your younger and middle years. It is now time to  live in the present and let go of the past. You cannot live or end your life peacefully if you are still holding onto anger, bitterness or grudges all tied to your past. But most importantly, forgive those who have hurt you personally or professionally.
  • Don’t sit on the sidelines of life.  View life as a “spectator sport” and stay as physically active as you can. According to research, “if you rest-you rust.” Physical exercise elevates your mood and benefits your cardiovascular system. Resistance training can help maintain strength and muscle.
  • Keep your mind active by investigating new challenges. By seeking second careers, taking advantage of volunteer opportunities and traveling can be your “fountain of youth.” Take time to write, learn how to play musical instruments, and settle down to read daily newspapers and magazines. Spend some time working on a challenging crossword puzzle or even playing chess.
  • Don’t be afraid of asking for help or support from your family and friends. No one is an island, and we need to become more interdependent as we get older. According to research, people with a strong social network will improve their mental health, have a stronger immune system, and even live longer than those who don’t. So, strive to keep up your social contact and personal connection with others.
  • Reduce stress through humor, meditation and low-impact exercise like walking and the Chinese discipline of tai chi.
  • Reduce the amount of red meat, saturated and hydrogenated fats and sweets that you eat while increasing your portions of vegetables and fruits.
  • By following these suggestions, McGill and other Baby Boomers will be better able to tackle life’s challenges they encounter in their 50s, 60s and even 70s.

The Best Of…Healthy Attitude, Lifestyle Are Likely Keys to Living Past 100

Published October 29, 2001, Pawtucket Times 

             Just a couple of days past her birthday on July 18, 2001, Henrietta Bruce, who was officially recognized as Rhode Island’s oldest woman, passed away at the ripe old age of 110.  Born in Barbados, West Indies in 1891, Bruce, one of 10 children, would later move to New Jersey and finally to the Ocean State. Ultimately she married in 1921, had a son who lived into his 80s, and in later life because very active in the Evangelical Convenant Church in East Providence.

           “She was cognitive right up to her 110th birthday,” says Judy Riendeau, activity coordinator at Bay Tower Nursing Center, in Providence, fondly remembering Bruce’s ‘sassy personality.”  As to her longevity, Bruce did not attribute it to good nutrition, regular exercise or genetics, Rindeau notes.  When asked how she lived so long, the nursing facility resident would respond “Only by the grace of God.”

           According to the year 2000 U.S. Census report released last month, there is a rapid growth among America’s centenarians.  Bruce was one of 50,45 persons age 100 and over last year, and their ranks increased about 35 percent from a decade ago, said Lisa Hetzel, statistician at the U.S. Census Bureau. As to Rhode Island, Hetzel notes that today there are 278 centenarians, up 43 percent from 1990.

           Why are more people living past age 100?  According to writer John F. Lauerman, who with Drs. Thomas Perls and Margery Silver of the New England Centenarian Study at the Harvard Medical School Division on Aging, co-authored the book, “Living to 100,” a pcture is emerging of the typical centenarian.

            Lauerman, the health care writer for the Springfield Union-News, says that people in the oldest age group tend to remain physically and mentally healthy as well as emotionally stable.  Most importantly, centenarians tend to come from families in which long lives are common.

            In “Living to 100,” based on Perls and Silver’s New England Centenarian Study, Lauerman notes that a good attitude is one key to living longer. “Centenarians rarely consider their age as a limitation,” he says, noting that they take advantage of the opportunity for longevity afforded to them by their genes.

           Certain genes may be key to whether a person reaches age 100 and over, “but don’t thwart them,” warns Lauerman.  Good health practices are key to maximizing your life, he says.

           In addition, exercise resistance training, is an important factor for maintaining strength and muscle, notes Lauerman.  It can also can reduce your risk for heart, disease and increase your sense of well-being, he adds.

          Lauerman also recommends that you keep your mind active and investigate new challenges.  Take advantage of new opportunities like second careers, volunteering, learning to play musical instrucments, writing or even traveling, he urges.  Humor, meditation and low-impact exercise like the Chinese discipline of tai chi may also help get rid of stress.

          As to nutrition, increase your portions of vegetables and fruits, minimize meat, saturated and hydrogenated fats, and sweets.  Also, eat  moderately and supplement your diet with the antioxidants vitamin E (400-800 international units (IU daily) and selenium (100-200 micrograms daily).

         Making these changes doesn’t necessarily guarantee becoming a centenarian, Lauerman says, but they will allow you to llive longer and healthier, which is what centenarians do.  Research reveals that one of the most interesting things about centenarians is that most of the unhealthy portion of their lives is packed into the last few years, he adds, noting that they seldom spend many years in an unhealthy state before death.

         Herb Weiss is a Pawtucket-based freelance writer who covers aging, health care and medical issues. This article was published in the October 29, 2001 issue of the Pawtucket Times.