"SCIENTIFIC SECRETS TO HEALTHY AGING"

 

The second half of your life can bring some of your most rewarding decades. You may be more confident than your younger self. You gain wisdom and patience. Sure, your hair sprouts more grays and your face sports more lines. But you can grow older with your body and mind as healthy as they can possibly be.

Here are science-backed secrets to do just that.

TAKE STOCK:

Staying on top of your health is much more than getting care when you don’t feel good. See your doctor for regular checkups. (And don’t forget about your dentist and eye doctor.) These visits can help find problems early or even before they start. The tests you need depend on things like your age, gender, family history and whether you smoke or exercise.

Your doctor may want to check for these things, among others:

• Cholesterol levels
• High blood pressure
• Cervical cancer
• Colon cancer
• Breast cancer
• Prostate cancer
• Osteoporosis

EAT WHOLE FOODS:

It’s more a way of eating than a formal diet. You load up on veggies, fruits, whole grains, nuts, and low-fat dairy. You eat less fatty meats, butter, sugar, salt, and packaged foods. Many studies have found that this diet can help you live longer and protects against heart disease, cancer, Parkinson’s, and Alzheimer’s disease. Researchers believe one way it works is by physically changing parts of your chromosomes linked to age-related diseases.

WALK:

Aim for 30 minutes every day. If that’s too much, break it up into shorter strolls. Regular exercise -- especially if you do it briskly enough to feel a little breathless -- delivers huge health benefits. It helps keep brain cells healthy by delivering more blood and oxygen. In fact, research suggests aerobic exercise may delay or improve symptoms of Alzheimer’s disease.

IT ALSO HELPS TO:

• Control your weight
• Boost your mood
• Keep bones and muscles strong
• Helps you sleep better
• Makes you less likely to get heart disease, type 2 diabetes, high blood pressure, and high cholesterol

STAY CONNECTED:

Loneliness is harmful to your health. If you feel lonely -- whether you live alone or with someone, have lots of friends or none -- you are more likely to get dementia or depression. Seniors who report feeling left out and isolated have more trouble with everyday tasks like bathing and climbing stairs. They also die earlier than less lonely folks do. Researchers found that lonely people have higher levels of stress hormones that cause inflammation, or swelling, linked to arthritis and diabetes. Another study found more antibodies to certain herpes viruses in lonely people, a sign of stress in their immune system. So stay connected or make new friends. Do volunteer work or simply help someone in need. Just connect.

ADD FIBER:

It’s an easy way to eat your way to better health with every meal and snack. Swap out your white bread for whole grain. Add kidney beans to your soup or apple slices to your salad. Fiber fills you up and for longer. It cuts your cholesterol levels and lowers your chance of heart disease, type 2 diabetes, and colon cancer. It also helps you avoid constipation, which is more common in older adults. After age 50, men should aim for 30 grams of fiber a day and women should get 21 grams a day.

CURB BAB HABITS:

Tobacco kills. It harms almost every organ in your body. Cigarettes, chewing tobacco, and other products with nicotine cause heart disease, cancer, lung and gum disease, and many other health problems. It’s never too late to quit. Your body begins to heal within 20 minutes of your last cigarette. Your chance of a heart attack goes down right away. In a year, your odds of heart disease drop by half. You’ll also live longer. Ask your doctor for help. Too much alcohol can harm your liver and cause some kinds of cancer. Men shouldn’t have more than two drinks a day; women should have no more than one. If you drink more than that, talk to your doctor about cutting back.

TRY TAI CHI:

This gentle Chinese exercise combines slow movements and deep breathing. It’s like meditating while you move. Tai chi may help older people avoid falls, a top cause of injury among seniors. It also can:

• Ease stress
• Improve balance
• Strengthen muscles
• Increase flexibility
• Lessen arthritis pain

SELECT SUPPLEMENTS:

It’s often better to get your nutrients from food, not a pill. And you usually don’t need special supplements aimed at seniors. After age 50, your body does need more of some vitamins and minerals from foods or supplements than before. They include:

• Calcium (to keep bones strong)
• Vitamin D (Most people get it from sunlight, but some seniors may not get out enough.)
• Vitamin B12 (Older people have trouble absorbing it from foods, so you may need fortified cereals or a supplement.)
• Vitamin B6 (It keeps your red blood cells strong to carry oxygen throughout your body.)

Tell your doctor about any supplements you take so you can avoid bad interactions with any medications or treatments.

STAY OPTIMISTIC:

Life tests us in many ways. Loved ones die, layoffs happen, and health problems can mount. But positive thinking can be a powerful ally. When you choose to be optimistic and grateful, your mind and body respond in kind. People with a rosier outlook live longer and have fewer heart attacks and depression than more negative people. One study found that thinking positively about getting older can extend lifespan by 7.5 years. And that’s after accounting for things such as gender, wealth, and overall health. A rosy outlook may help you exercise more and eat better. And that in turn helps you stay hopeful and happy because you feel better. You may hear that called a “virtuous circle.” If you see the glass half full, it could play an even bigger role in living better and longer than things such as low blood pressure and cholesterol, which have each been shown to increase life span by about 4 years. You can learn to be optimistic. It just takes time and practice. Things you can do include:

• Smile, even fake smile. It can help lower stress.
• Reframe. Spin your thoughts to the good things instead of dwelling on the bad.
• Keep a gratitude journal.
• Do good things for others.
• Surround yourself with people who boost your spirits.
• Accept things you can’t change.

STICK TO SLEEP:

Insomnia is common in older adults. It’s when you have a harder time falling and staying asleep. It helps to wake and sleep on schedule every day. That can help keep your body clock in sync so you get the sleep you need.

Also try and:

• Keep your bedroom dark. Turn off your TV, cell phone, and laptop.
• Avoid caffeine or alcohol in the evening.
• Don’t nap longer than 20 minutes during the day.
• Ask your doctor if any of your meds might be keeping you awake.

CHALLENGE YOUR MIND:

Things like crossword puzzles, Sudoku, chess, or reading are all good for your brain. Keep learning and trying new things to boost your brainpower. It may help lower your chances of Alzheimer’s disease.

WRITTEN BY: Teresa Dumain, WebMD

REVIEWED BY: Jennifer Robinson, MD on August 15, 2022

SOURCES:

Mayo Clinic: “Aging: What to Expect,” “Mediterranean Diet: A Heart-Healthy Eating Plan,” “Exercise: 7 Benefits Of Regular Physical Activity,” “Tai Chi: A Gentle Way to Fight Stress,” “Positive Thinking: Stop Negative Self-Talk to Reduce Stress.”

National Institute of Diabetes and Digestive and Kidney Diseases: “Health Tips For Older Adults,” “Walking: A Step in the Right Direction.”

American Academy of Family Physicians: “Healthy Habits at Age 60 And Beyond,” “Mediterranean Diet,” “Fiber: How to Increase the Amount in Your Diet,” “Sleep Changes in Older Adults.”

BMJ: “Mediterranean Diet and Telomere Length in Nurses’ Health Study: Population Based Cohort Study.”

Annals of Internal Medicine: “The Association Between Dietary Patterns at Midlife and Health in Aging: An Observational Study.”

Journal of American Geriatrics Society: “Adherence to Mediterranean Diet Reduces Incident Frailty Risk: Systematic Review and Meta‐Analysis,” “Can Exercise Improve Cognitive Symptoms of Alzheimer's Disease?” “Tai Chi for Risk of Falls. A Meta-Analysis.”

Arthritis Foundation: “Osteoarthritis Prevention: What You Can Do,” “Tai Chi for Arthritis.”

National Institute on Aging: “Osteoarthritis,” “Participating in Activities You Enjoy,” “Vitamins and Minerals,” “Dietary Supplements.”

Alzheimer’s Association: “Prevention and Risk of Alzheimer's and Dementia.”

National Cancer Institute: “Harms of Cigarette Smoking and Health Benefits of Quitting.”

Smokefree.gov: “Reasons to Quit,” “Benefits of Quitting.”

National Council on Aging: “Falls Prevention.”

British Journal of Clinical Pharmacology: “Critical Evaluation of Causality Assessment of Herb-Drug Interactions in Patients.”

Journal of Personality and Social Psychology: “Longevity Increased By Positive Self-Perceptions of Aging.”

National Sleep Foundation: “Healthy Sleep Tips.”

Neuropsychiatry: “Feelings of loneliness, but not social isolation, predict dementia onset: results from the Amsterdam Study of the Elderly (AMSTEL).”

JAMA Internal Medicine: “Loneliness in Older Persons: A Predictor of Functional Decline and Death.”

Annual Reviews: “The Neuroendocrinology of Social Isolation.”

Ohio State University: “Loneliness, Like Chronic Stress, Taxes the Immune System.”

American Dental Association: “Oral Health Topics: Smoking and Tobacco Cessation.”

Harvard Health Publishing: “The health benefits of tai chi.”

Johns Hopkins Medicine: “The Power of Positive Thinking.”

University of San Francisco: “Randomized Controlled Trial of a Positive Affect Intervention to Reduce Stress in People Newly Diagnosed with HIV; Protocol and Design for the IRISS Study.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"What to Eat to Help You Live Longer and Healthier?"

 

The five eating habits that can extend your life, according to a registered dietitian.

Most people want to live a longer life. But the goal of longevity is also to live a better life, with improved mental and physical wellness and the ability to be active and independent. In my years as a registered dietitian, I've seen plenty of people in their 70s, 80s, and beyond who are healthier than folks half their age.

While genetics do play a role, lifestyle is a more significant factor, and nutrition is a big piece of the puzzle. A 2016 review of the literature published in the journal Immunity & Ageing cites studies that suggest that 25% of one's longevity is determined by genetics—the rest is influenced by lifestyle.

Here are five eating habits to adopt to increase your chances of extending your life and enjoying each year with vigor.

Eat Your Veggies and Fruit

I know you hear this one a lot, but eating more produce is truly one of the most important and impactful habits you can adopt. Unfortunately, most Americans are way off the mark. According to the Centers for Disease Control and Prevention, only about one in 10 U.S. adults eats enough veggies and fruit. Just 10% hit the recommended two to three daily cups of veggies, and 12% reach the daily target of one-and-a-half to two cups of fruit.

In addition to upping your nutrient intake, reaching those minimums may add years to your life. A 2017 meta-analysis published in the International Journal of Epidemiology found that a higher consumption of fruits and vegetables is associated with a lower risk of mortality from all causes, including heart disease and cancer. Aim for at least five servings a day. More is fine, but in some research, the risk of death did not reduce further beyond this amount.

How to Eat More Fruits and Veggies

Build in two cups of fruit and three cups of veggies daily, with one cup being about the size of a tennis ball. Some tips: Try getting into a routine of incorporating a cup of fruit into every breakfast, and a second as part of a daily snack. Incorporate one cup of veggies at lunch and two at dinner. Or combine them. A smoothie made with a handful of greens and a cup of frozen berries knocks out two. You can also add fresh fruit, like sliced apples or orange slices, to entrée salads and stir-fry recipes.

Go Nuts for Nuts and Nut Butters

Nuts are nutrition powerhouses. They provide healthful fat, plant protein, fiber, antioxidants, vitamins, and key minerals, like potassium and magnesium. It's no wonder they're linked to life extension.

According to the National Heart, Lung, and Blood Institute (NHLBI) metabolic syndrome, aka insulin resistance syndrome, is a group of conditions that increase a person's risk of heart disease, diabetes, and stroke. A 2020 randomized trial that was part of a larger study published in The Journal of Nutrition followed 5,800 men and women with metabolic syndrome for a year. Results suggest that as nut consumption increased, certain markers for metabolic syndrome decreased. These markers include waist circumference, triglyceride levels, systolic blood pressure, weight, and BMI. HDL, the good cholesterol, also increased in women involved in the study (but not the men).

How to Eat More Nuts

An ounce of nuts is about a quarter cup, but two tablespoons of nut butter also counts as a serving. Whip nut butter into your smoothie, stir it into oatmeal, or use it as a dip for fresh fruit or celery. Add nuts to salads, cooked veggies, and stir-fry recipes, or eat them as is. Crushed nuts also make a great alternative to breadcrumbs to coat fish or garnish dishes like mashed cauliflower or lentil soup. Baking with nut flours or using them in pancakes is another great way to up your intake.

Eat More Meat-Free Meals

Meatless Mondays have been a thing for years. That's fantastic, but for longevity, you should build plant-based meals into your eating routine more than one day a week.

In a 2016 article in the American Journal of Lifestyle Medicine, researchers describe five areas in the world where people live the longest, healthiest lives. Deemed Blue Zones, these regions are found in very diverse areas, from Okinawa, Japan to Ikaria, Greece. One commonality they share is the consumption of primarily plant-based diets. Beans and lentils are cornerstones, and meat is eaten on average about five times per month in three- to four-ounce portions—about the size of a deck of cards.

The only Blue Zone in the US is in Loma Linda, California, which has the highest concentration of Seventh Day Adventists. This population, known for their primarily plant-based diet, lives, on average, 10 years longer than their North American counterparts.

For example, a 2013 study published in JAMA Internal Medicine looked at over 73,000 Seventh Day Adventist men and women and found that compared to omnivores, those who stuck with a vegetarian diet had a significantly lower overall mortality risk. This included vegans, lacto-ovo vegetarians (who do eat dairy and eggs), and pesco-vegetarians (who do eat seafood). A 2019 follow-up study to the 2013 one, published in the Journal of Nutritional Science, found that compared to the diet of non-vegetarians, vegetarian diets were associated with significantly lower levels of cardiovascular disease risk factors.

And in a 2022 study in PLOS Medicine, researchers looked at how food choices affect life expectancy. They determined that the largest gains in longevity could be made by "eating more legumes, whole grains and nuts, and less red and processed meat."

How to Eat Less Meat

To reap the benefits, swap the meat in meals for pulses, the umbrella term for beans, lentils, peas, and chickpeas. Opt for lentil or black bean soup on the side instead of adding chicken to a salad. Use black-eyed peas in a stir fry in place of meat, and snack on veggies with hummus instead of jerky. Explore ethnic restaurants in your area that offer pulse-based dishes, like Indian chickpea curry and Ethiopian lentil stew.

Eat Like a Mediterranean

When it comes to longevity, it's the overall eating pattern, rather than one food or food group, that's key. A Mediterranean diet remains one of the gold standards for living longer and more healthfully. This pattern is characterized by a high intake of fruits and vegetables; whole grains; pulses; healthful fats from nuts, olive oil, and avocado; and herbs and spices. It includes seafood a few times a week. The Mediterranean diet also includes moderate consumption of dairy, eggs, and wine and limits the intake of meat and sweets.

One measure of longevity often cited in the research at the cellular level is telomere length. In a nutshell, telomeres are caps found at the ends of chromosomes that protect DNA. When they become too short, a cell becomes old or dysfunctional. This is why shorter telomeres are associated with a lower life expectancy and an increased risk of developing chronic diseases. Research published in 2017 in the journal Oncotarget suggests that greater adherence to a Mediterranean diet is linked to longevity through maintaining longer telomere length. The same study showed that for each one-point increment in the Mediterranean diet score (which measures adherence to the diet), the risk of death from any cause drops by 4 to 7%.

How to Eat a Mediterranean Diet

To Mediterranean-ize your meals, replace butter with nut butter or avocado on toast and trade it for extra virgin olive oil to sauté vegetables. Snack on fresh fruit with nuts, olives, or roasted chickpeas, and keep meals simple. A balanced Med-diet dinner may consist of fish served over a bed of greens tossed in extra virgin olive oil with a side of roasted potatoes or quinoa and a glass of pinot noir.

Sip Green Tea

I like to refer to green tea as preventative medicine in a mug. Numerous studies have linked it to a lower risk of heart disease, cancer, type 2 diabetes, Alzheimer's, and obesity. In a 2022 review of the literature published in the journal Nutrients, researchers found that those with the highest green tea intake had lower rates of cardiovascular disease, as well as a lower risk of dying from heart disease and stroke. And while it cannot be said definitively that drinking green tea will make you live longer, there does seem to be some association between longevity and green tea intake.

How to Drink More Green Tea

In addition to sipping, you can use green tea as the liquid in smoothies, oatmeal, or overnight oats, or to steam veggies or whole grain rice. It can also be incorporated into soups, stews, sauces, and marinades. Matcha, a powdered form of green tea, can also be used in beverages and recipes. Just be sure to cut off all caffeine at least six hours before bedtime so you won't disrupt your sleep length or quality.

A Quick Review

As far as what not to do, it's the usual suspects. Don't overeat or consume too much sugar, processed foods, meat, or alcohol. The good news is that the protective foods above can easily displace aging-inducing foods. Reach for an apple with almond butter in place of processed cookies and replace soda with green tea. In other words, focus on what to eat, and you'll naturally curb your intake of foods to avoid. That's important because for longevity, consistency is key. A long-haul diet supports a long, healthy life!

BY: Cynthia Sass, MPH, RD, Health Magaine, 

Updated on October 25, 2022

MEDICALLY REVIEWED BY: Barbie Cervoni, MS, RD, CDCES, CDN

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"Over 50? These Problems Can Sneak Up on You"

 

OUTSMART YOUR AGE: More than nine in 10 older adults have some type of chronic disease, and almost eight in 10 have more than one. So, chances are, you'll have one sooner or later. But there are things you can do to live a healthier life.

HIGH BLOOD PRESSURE: As you age, your blood vessels get less flexible, and that puts pressure on the system that carries blood through your body. That might explain why about two out of three adults over 60 have high blood pressure. But there are other causes you can control. To do so, watch your weight, exercise, stop smoking, find ways to deal with stress, and eat healthy.

DIABETES: About one in 10 Americans have diabetes. Your chances of getting the disease go up as you get older. Diabetes can lead to heart disease, kidney disease, blindness, and other problems. Talk with your doctor about having your blood sugar checked.

HEART DISEASE: Plaque buildup in your arteries is a major cause of heart disease. It starts in childhood and gets worse as you age. In the 40-to-59 age group in the U.S., 6.3% of men and 5.6% of women have heart disease. Between ages 60 and 79, heart disease cases go up to nearly 20% of men and 9.7% of women.

OBESITY: If you weigh a lot more than is healthy for your height, you could be considered obese -- it’s not having just a few extra pounds. It’s linked to at least 20 chronic diseases, including heart disease, stroke, diabetes, cancer, high blood pressure, and arthritis. Nearly 45% of Americans ages 40 to 59 are obese.

OSTEOARTHRITIS: At one time, doctors chalked up this disease of the joints to the wear and tear of age, and that is a factor. But genetics and lifestyle probably have something to do with it as well. And previous joint injuries, a lack of physical activity, diabetes, and being overweight can all play a part, too.

OSTEOPOROSIS: Osteoporosis causes your bones to become weak and could lead to fractures. It affects about 54 million Americans age 50 or over. A couple of things that can help: a healthy diet rich in calcium and vitamin D (you need both for strong bones) and regular weight-bearing exercise, like dancing, jogging, or climbing stairs.

CHRONIC OBSTRUCTIVE PULMONARY DISEASE (COPD): This causes inflammation and blocks air from your lungs. It’s a slow-moving disease that you could have for years without knowing it -- symptoms usually show up in your 40s or 50s. It can make you have trouble breathing, and you may cough, wheeze, and spit up mucus. Exercise, a healthy diet, and avoiding smoke and pollution can help.

HEARING LOSS: Maybe nothing says “You’re getting older” more than having to ask, “What did you say?” About 2% of Americans ages 45 to 54 have hearing loss that is "disabling." That goes up to 8.5% for those ages 55 to 64.  Loud noise, disease, and your genes all play a part. Some medications can cause hearing problems, too. See your doctor if you’re not able to hear as well as you used to.

VISION PROBLEMS: That annoying blurriness when you try to read the small type on labels or menus isn’t the only threat to your vision as you age. Cataracts (which cloud the lens of your eye) and glaucoma (a group of eye conditions that damage your optic nerve) can harm your eyesight. See your eye doctor for regular exams.

BLADDER PROBLEMS: Whether you can’t go when you need to or you have to go too often, problems with bladder control tend to happen as we get older. They can be caused by nerve problems, muscle weakness, thickening tissue, or an enlarged prostate. Exercises and lifestyle changes -- drinking less caffeine or not lifting heavy things, for example -- often help.

CANCER: Age is the biggest risk factor for cancer. The disease affects young people, too, but your odds of having it more than double between ages 45 and 54. You can’t control your age or your genes, but you do have a say in things like smoking or spending too much time in the sun.

DEPRESSION: Depression is one of the most common mental disorders in the U.S. among people 18 and over. Some people get down as they age, when health problems crop up, loved ones are lost or move away, and other life changes happen.

BACK PAIN: The older you get, the more common this is. Lots of things can make you more likely to have it: being overweight, smoking, not getting enough exercise, or diseases like arthritis and cancer. Watch your weight, exercise, and get plenty of Vitamin D and calcium to keep your bones strong. And strengthen those back muscles -- you’ll need them.

DEMENTIA: Alzheimer's, a form of dementia, usually doesn’t pop up until 65 or so. Some risk factors (like age and heredity) are things you can’t control. But evidence suggests that a heart-healthy diet and watching your blood pressure and blood sugar might help.

SOURCES:

National Council on Aging: “Healthy Aging Facts.”

CDC: “Chronic Disease Overview,” “Diabetes Public Health Resource,” "Diabetes," “Osteoarthritis,” "QuickStats: Prevalence of Current Depression Among Persons Aged ≥12 Years, by Age Group and Sex -- United States, National Health and Nutrition Examination Survey, 2007–2010," “Depression is Not a Normal Part of Growing Older,”

"National Diabetes Statistics Report, 2020."

National Institute on Deafness and Other Communication Disorders: "Quick Statistics About Hearing."

National Institute on Aging: “NIH Senior Health: High Blood Pressure,” “NIH Senior Health: Hearing Loss,” “Urinary Incontinence.”

American Heart Association: “Understand Your Risk for High Blood Pressure,” "Prevalence of coronary heart disease by age and sex."

National Heart, Lung, and Blood Institute: “Who Is At Risk for Heart Disease?”

Trust for America’s Health: “The State of Obesity 2016: Better Policies for a Healthier America.”

Stop Obesity Alliance: “Fast Facts: Obesity-Related Chronic Disease.”

Arthritis Foundation: “Osteoarthritis Causes,” “Osteoarthritis Prevention: What You Can Do.”

National Osteoporosis Foundation: “What is Osteoporosis and What Causes It?”

International Osteoporosis Foundation: “Preventing Osteoporosis.”

Mayo Clinic: “COPD.”

American Optometric Association: “Adult Vision: 41 to 60 Years of Age.”

National Eye Institute: “Facts About Cataract.”

Reviews inUrology: “The Aging Bladder.”

National Cancer Institute: “Age.”

American Psychological Association: “Aging and Depression.”

National Institute of Arthritis and Musculoskeletal and Skin Diseases: “What Is Back Pain? Fast Facts: An Easy-to-Read Series of Publications for the Public.”

Alzheimer’s Association: “Risk Factors.”

REVIEWED BY: Brunilda Nazario, MD, WebMD, on August 19, 2020

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“The #1 Cause of Abdominal Obesity”

 

It’s a “multifaceted disease which can often be linked to numerous other adverse health conditions.”

HERE IS THE SKINNY ON ABDOMINAL FAT: Not all fat is created equal. However, many of us are treating all of our fat the same way and not really understanding why it happens and what we can do about it — and that that answer may differ with different body types and responses. "While we don't exactly know why abdominal fat is so harmful, we do know there are two types of fat; subcutaneous fat (under the skin) and visceral fat (fat inside the abdomen and around the organs)," said Dr. Robert Graham, MD, MPH, ABOIM, FACP, Chief Health Officer for Performance Kitchen and co-founder of FRESH Med. Visceral fat is bad for your health. "It's been linked to our inflammatory and stress response mechanisms. Through the activation of these systems, we have diseases like obesity, metabolic syndrome, diabetes, hypertension, stroke, high cholesterol especially high triglycerides, fatty liver and blood clots," said Dr. Graham. All in all, research has revealed that this will increase the risk of insulin resistance, cardiovascular and cardiometabolic diseases. 

 

OBESITY IS VERY COMMON: In America, roughly 33% of adults and 25% of children are obese. Society assumes that individuals who struggle with obesity are lazy. The majority believe that overweight people simply eat too much. "Sadly, this false paradigm exacerbates the problem. In reality, the issue of obesity is not that simple," said Digbi Health founder and CEO Ranjan Singh. If this condition isn't caused by laziness and simple overeating, what is it? "Obesity is a multifaceted disease which can often be linked to numerous other adverse health conditions like sleep apnea, cancer, heart disease, digestive issues, stroke, etc.," said Singh. Furthermore, obesity is one of the few maladies that can have a negative impact on social health and interpersonal relationships.

 

SYMPTOMS OF OBESITY: Obesity symptoms include being overweight, binge eating, potbelly, fatigue, and snoring. However, the disease is diagnosed by calculating a patient's body mass index (BMI). "It is determined when a person has a higher BMI than what is considered healthy," said Singh. A person with a BMI of above 30 is considered obese. And there are three classes of obesity, according to Singh. The ideal BMI for a healthy adult falls in a range between 18.5 and less than 29.9. Anything above this may be linked to other serious physical illnesses.

• Class 1 Obesity: BMI of 30 to 34.9
• Class 2 Obesity: BMI of 35 to 39.9
• Class 3 Obesity: BMI of 40 or higher

How do you know if you are obese? Obesity can be quickly self-diagnosed. Enter your height and weight in this BMI calculator to discover your BMI and find out where you fall into the spectrum. 

 

THE #1 CAUSE OF ABDOMINAL OBESITY IS DIET: This is an unavoidable truth. While many factors play a role in obesity, what we put in our bodies is a leading factor. As much as we wish it were true, you can't spot reduce but you can make changes to get to a healthier weight. "Clean up your diet by reducing processed foods and increasing the amount of whole fruits, veggies and fiber-loaded foods you eat every day," said Sherry Ross, MD, OB/GYN and women's health expert at Providence Saint John's Health Center in Santa Monica, California. Experts also agree that it takes a combo of diet and exercise to see results so start moving your body every day for at least 30 minutes. "There's lots of evidence that strength training can kick your exercise up a notch, but the most important thing is consistency so find something you can stick with," said Dr. Ross. Our metabolism starts to slow down as we age, which means we burn less calories and we naturally start to lose muscle. If you want to prevent that, it means you need to start to modify your routine by eating less and exercising more. “Eliminate some of the discretionary calories during your day – like dessert or wine instead of having both," said Dr. Ross. Think about either increasing the amount of your exercise or to be more efficient, increase the intensity. "Look at changing up your exercise routine and including some high intensity interval training (HIIT) as a way of raising your game," said Dr. Ross.

 

GENETICS PLAY A ROLE: "Obesity is affected partially by genetics with the gut microbiome as a contributing factor. Lifestyle choices, socio economic issues, age, pregnancy, lack of sleep, stress, and previous attempts to lose weight also play a role," said Singh. While healthy eating choices and exercise are recommended for obesity, there is no one-size-fits-all cure. The reason a cure cannot be defined is that each individual body is different. Consequently, treatment should be recommended on a case-by-case basis because diet and exercise alone cannot cure obesity. "With a genetic evaluation and gut bacteria analysis, physicians, health coaches, and individuals can create informed and effective healthcare and weight-management plans," said Singh. "Obesity is a life-threatening disease with direct links to other physical and social issues. The cause is complex with multiple, unique factors in every case." So, effective obesity treatment requires a customized strategy.

 

DEALING WITH RISK FACTORS: Identifying risk factors is the first step in dealing with obesity. "It's important we treat patients with increased abdominal obesity aggressively by modifying their risk factors using a multifactorial lifestyle approach in addition to just medications," said Dr. Graham.  First: "We must share with our patients that this is completely preventable and reversible by using lifestyle as medicine." For Dr. Graham, that means food, relaxation, exercise, sleep, and happiness. When it comes to food, it's important to eat more plants. A Mediterranean style diet, avoiding simple sugars and sodas, eating more fiber and less meat, are all important. Also important is self-care. Relax, according to Dr. Graham, which means find time to control and manage your stress, and exercise, sleep at least 7-8 hours/night, and just be happy! "Health is contagious, other people matter so surround yourself with healthier, happier, more positive people," said Dr. Graham. 

 

BY: Aly Walansky, Eat This, Not That, AUGUST 14, 2021

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“21 Reasons You'll Live Longer Than Your Friends”

 

LIVE SMARTER TO LIVE LONGER: When we're young, we all believe we're going to live forever. But as we age, most of us realize that's not the case. What's more, it becomes clear that the choices we make can have an impact on how long we live. While there are no guarantees or methods that can tell you how many calendars you'll buy (despite what actuaries say), there are many simple benchmarks that can help predict if you'll live longer than most. Here are 21 of the most important reasons why you'll probably live longer than your peers—try not to rub it in.

YOU GOT MARRIED: Congratulations! We may be a little late on the wedding gift, but we figure that just the fact that you got hitched is reward enough since you'll be living longer as a result. A 2013 study by Duke University Medical Center published in the Annals of Behavioral Medicine revealed that being married reduces the risk of premature death in midlife. The study looked at 4,802 people and those that were married through their middle decade were less likely to have an untimely demise. Researchers surmised that the act of having a partner to lean on and work with through any challenges faced in midlife make that era of life much easier to deal with.

YOU DON’T STRESS: In a 2015 study, researchers at the University of California, San Francisco discovered that women who are under chronic stress have lower levels of klotho, a hormone that promotes brain and body health and regulates the aging process. Researchers believe low levels of klotho may be linked to an increased risk of accelerated disease development. Additionally, a 2012 study published in the British Medical Journal revealed that risk of heart attack and stroke increase 20% when a person suffers from chronic stress. Your best bet to ward off high levels of the hormone is to try to lower your stress levels. If simple, do-it-yourself techniques like meditation or yoga aren't helping, you should consult your doctor.

YOU LOOK YOUNG: Ever have one of those days that you just know you look good? How about a lot of them? Research published in the British Medical Journal discovered that looking young as you age directly correlates with living longer. The 2009 study looked at 1,826 twins and found that the twin who looked older died earlier than their younger-looking counterpart. If the disparity in their appearance was large, the older-looking twin was even more likely to die earlier than if the difference was smaller. What does this mean for you? Looking young and healthy is a great determining factor to living a longer life, so make efforts to look and feel healthy and, ultimately, you'll live longer as a result.

YOU’RE NOT ALONE: You may take your friends and family for granted sometimes, but the truth is they're a big reason you're going to live a long, healthy life. Researchers at Brigham Young University discovered that social isolation and loneliness can be as life threatening as obesity. The study, published in 2015 in Perspectives on Psychological Science, indicates that feelings of being alone impact on people of all ages and can be a precursor to premature death—even in individuals under 65. The study authors believed that their findings ultimately prove that more positive psychology means better overall health—emotionally and physically.

YOU’VE TRADED WHITE BREAD FOR WHOLE GRAINS: Wheat, barley, rye—whole grains like these deliver essential nutrients that have life-lengthening benefits. Among those nutrients are polyphenols. A 2013 study sponsored in part by the United States National Institute on Aging and published in the Journal of Nutrition found that older adults who had the highest concentrations of polyphenols in their urine (and thus the diets richest in these micronutrients) had a 30% reduced mortality compared to those with less. Additionally, a 2015 study with more than 360,000 participants and published in BMC Medicine revealed that higher consumption of whole grains was associated with a lower risk of death from cancer, cardiovascular disease, diabetes, respiratory diseases, and other causes.

YOU KNOW THE VALUE OF A SHORT RUN: Even if you have never trained for a marathon and don't exactly live in the gym, you may outlive the folks that do just because you jog. The ideal amount of running a person should strive for when it comes to living a long life is 60 to 144 minutes weekly, split into three jogs, according to a 2015 study published in the Journal of the American College of Cardiology. The 12-year study tracked 1,098 healthy people and found that making this simple commitment was more effective than running for lengthier, more intense periods. "People overestimate how much time they need to devote to physical fitness in order to live a long, healthy life," says Michael Seril, a National Strength and Conditioning Association and American Council on Exercise-certified personal trainer based in Whittier, Calif.

YOU ARE A SOCIAL BUTTERFLY: If a Netflix binge sounds more appealing than a night out, you won't like this one. Researchers at the University of Cambridge discovered that your social life is a great indicator of how long you'll live. The 2010 meta-analysis published in PloS One indicates that social isolation is a detriment to our health. In fact, people who have a healthy social life are 50% more likely to outlive the local hermit. For a little perspective, these findings mean that social isolation is comparable with other mortality risk factors like smoking and alcoholism, and exceed the risks associated with obesity and physical inactivity.

YOU AREN’T APPLE-SHAPED: Having a big belly can almost double your mortality risk—even if your body mass index falls within the "healthy" range, according to a 2008 study published in the New England Journal of Medicine. The study, which looked at more than 350,000 people in Europe, found that having greater than a 47.2-inch waist for men and a 39.4-inch waist for women doubled the risk of premature death compared with people who had smaller waists.

YOU HAVE A SENSE OF A HIGHER PURPOSE: This may sound like a trick question, but do you feel like your life has meaning? Think carefully—your answer might dictate how long you live. According to research published in Lancet, people who believe their lives have more purpose live longer than those who don't feel a clear sense of meaning in life. The study looked at nearly 9,000 people and ranked them according to four categories on a range of personal wellbeing from highest to lowest. The results were intriguing: People who felt they had more meaningful lives outlived their peers who did not. People in the lowest category in the study had a 29% mortality rate in an eight-year span while those with the highest sense of purpose had only a 9% mortality rate. If you figure you're not in that latter category, bring some meaning into your life: Volunteer, get a pet, start a project, or find that special something that makes you feel like you're making a difference.

YOU’RE A CONSCIENTIOUS PERSON: People who've lived to 100 tend to have the same personality traits in common: They're conscientious, extraverted, and open, according to a 2006 study published in the journal Age. Researchers speculate that conscientious people are more self-disciplined when it comes to diet and exercise and less likely to smoke and drink. Meanwhile, an extraverted personality is associated with optimism, which translates to lower stress levels.

YOU’RE GRANDPARENTS LIVED UNTIL THEY WERE VERY OLD: How long did your grandparents live? Chances are that if they lived well into their golden years, you have a very good chance of living long too. According to a 2010 study published in the journal Science and updated later in PloS One, healthy aging can be based on two important factors: Genetics and environment. The original study looked at 1,055 centenarians (people who lived past 100 years) and 1,267 controls and found that they could predict long life with almost 60 to 85% accuracy. How? Apparently genetic markers and variants help dictate longevity in spite of environmental factors. While the study does not say if these genes can be passed down, it does lend some credence to the idea that if your grandparents lived a long life, it may be in your blood to do so as well.

YOU AREN’T OBESE: Obese people who have a BMI of 35 or higher have a 29% increased risk of death over normal-weight individuals, according to a 2013 review of more than 100 studies published in the Journal of the American Medical Association. This report also made headlines for a shocking revelation: people who are overweight (but not obese) may live longer than normal-weight individuals. Still, this news doesn't give you permission to pack on extra pounds. Being overweight still increases your risk of chronic conditions like heart disease and type 2 diabetes.

YOU DRINK ALCOHOL, BUT JUST A LITTLE BIT: Averaging more than one alcoholic drink a day for women and two for men increases risk of cancer, liver disease, and heart disease—but having just a little bit of booze each day may actually extend your life. One Dutch study found that having slightly less than one daily serving of wine, beer, or spirits was associated with a 36% lower risk of all causes of death and a 34% lower risk of cardiovascular death. Similarly, a Spanish study of 15,500 men and nearly 26,000 women found that long-term moderate drinking decreased risk of heart disease, especially in men.

YOU GET THE RIGHT AMOUNT OF SLEEP: According to research from the University of California at San Diego School of Medicine and the American Cancer Society, it seems the sweet spot for sleep—and living a longer life as a result—is to get about seven hours of shut eye every night. The study, which was published in the British Medical Journal, looked at 1.1 million adults between 30 and 102 years old over a six-year period and found that people who slept for eight hours or more each night or less than four hours died earlier than those that slept somewhere in between. Shockingly, even people who slept only five hours each night on average lived longer than the folks who snoozed for eight or more. The best survival rates found in the study were for subjects who averaged seven hours each night. The lesson: Get yourself up to seven hours and you'll be your best every morning—and have a lot more mornings to look forward to in the process.

YOU EAT FISH: A seafood-rich diet supplies you with heart-healthy omega-3 fatty acids, which might help lengthen your life. A study published in the Annals of Internal Medicine looked at more than 2,600 adults and those who had the highest omega-3 blood levels reduced their overall risk of death by 27%, and even had a 35% lesser chance of dying from heart-related issues. "Aim to eat about 7 ounces of fish on a weekly basis for greater overall health," suggests Chicago-based dietitian Jenny Westerkamp, RD.

YOU LIFT WEIGHTS: Go ahead and flex those muscles! Lifting weights strengthens your body with lean muscle mass, which not only helps you look better, but also live longer. In a University of California, Los Angeles study of 3,659 adults, people who had the most lean muscle mass were the least likely to die prematurely. "Working out doesn't stop when you get older," Seril says. "Staying in shape is a lifelong commitment and retaining muscle mass as you age will keep you alive a lot longer than people who skip the gym as they age.”

YOU HAD A CHILD LATER IN LIFE: Maybe you were a late bloomer, or maybe love hit you a little later in life than you had planned. If you gave birth to a child after the age of 33, chances are you'll live longer than your friends who had their last child by age 29. A 2014 study published in Menopause: The Journal of the North American Menopause Society looked at 551 families and found that women who gave birth later in life lived longer. In fact, women who gave birth after age 40 were four times more likely to outlive those who delivered a decade earlier.

YOU TOOK CARE OF THOSE CATARACTS: According to research published in the journal of the American Academy of Ophthalmology, taking care of your peepers reduces your risk of mortality by a whopping 40%. Head researcher of the study, Jie Jin Wang, PhD, believes that the link between living longer and cataract surgery is likely attributed to better mobility, improved physical and emotional well-being, overall optimism, and greater confidence living after besting visual impairment.

YOUR DAD WAS A LITTLE OLDER: If your dad was the oldest on the block, you should call him up and thank him for waiting so long to bring you into the world. Having an older father is a good indicator that you'll outlive your peers, according to research published in the Proceedings of the National Academy of Sciences. What does this really mean for you? If your dad reproduced when he was older, that means his life and environment were more favorable than his ancestors, which is a good precursor to your ability to live longer. Why? Simply put: If his life was better, yours will very likely be even better than his!

YOU NEVER SMOKED: One of the main reasons you'll be outliving most of your best friends is simple: You don't smoke. According to the CDC, people who never got into the habit of smoking live about 10 years longer than their tobacco-loving counterparts. But if you did partake in some puffing when you were younger, you'll still outlive the diehard, never-quit smokers if you ditched the habit before you hit your midlife crisis. Why? Because your risk of dying of smoke-related disease decreases by 90% just by quitting before age 40, according to findings published in the New England Journal of Medicine.

YOU’RE SPIRITUAL: Measuring the power of prayer has long been a point of contention for many in the scientific community. But in a 2011 study published in the Journal of Religion & Health, researchers looked at more than 92,000 women, including smokers, drinkers, and women who exercised (and those who didn't). Regardless of unhealthy or healthy habits, the study found that people who attended one religious service each week were less likely to be depressed than those who did not. Since depression can impact longevity, such attendance might help. And a 1998 study published in the American Journal of Public Health found that elderly community residents who regularly attended church services lived longer than those who did not partake.

BY: Michael De Medeiros, Health Magazine, Updated September 27, 2016

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.