Healthy eating for older adults Archive

Research we're watching

Think you're doing your heart a favor by drinking diet instead of regular soda? That may be wishful thinking, according to a research letter published Nov. 3, 2020, in the Journal of the American College of Cardiology.

Researchers studied nearly 105,000 people who filled out three 24-hour dietary recall surveys every six months. During a 10-year follow-up, researchers tracked the participants' cardiovascular health.

Schedule shifts can hurt your health. The New Year is a great time to hit the reset button.

Throughout most of human history, the pattern of daily life was regular. Dreary for many, but regular. In recent centuries, "modern" life has introduced many irregularities, including changing work schedules. Advances in information technology mean that many of us are always connected — and that we spend time connecting at all hours. And the COVID-19 pandemic has introduced whole new irregularities into daily life.

One thing is certain: "When your schedule changes, you can lose the regular self-care routines that kept you active, eating right, and managing stress — things we need to control weight and inflammation and fight disease," says Dr. Monique Tello, a primary care physician and healthy lifestyle specialist with Harvard-affiliated Massachusetts General Hospital.

In the journals

Colon cancer prevention involves following a healthy lifestyle — for instance, exercising and not smoking — and periodically getting a screening test such as a colonoscopy. But what impact do diet and medications have? A recent review of 80 statistical analyses published over the last 40 years explored this question. The review was published online Oct. 1, 2020, by the journal Gut.

Over all, the results were disappointing in that no specific drug, food, or supplement stood out in the body of evidence. Yet some of the reviewed studies did show a link between a lower risk of colon cancer and use of nonsteroidal anti-inflammatory drugs (NSAIDs) — such as aspirin, ibuprofen (Advil, Motrin), and naproxen (Aleve) —and a higher intake of fruits, vegetables, and fiber. But other studies did not.

Even if you're isolating to avoid COVID-19, it's still important to be proactive when it comes to allergies.

This is normally the time of year to think about taking medications to ward off spring allergies. Starting treatment about a month before the season (which begins in February in some parts of the country) gives the drug time to achieve its full effect and prevent symptoms.

But the pandemic may have you questioning that approach: is an early regimen necessary if you're isolating and you're not going outside very often? The answer is yes. "Even a short walk around the neighborhood, sitting on a patio, or simply opening the windows for fresh air could expose you to allergens," says Dr. Anna Wolfson, an allergist and immunologist at Harvard-affiliated Massachusetts General Hospital.

Make this year's batch of New Year's resolutions stick by taking a new approach.

It's a new year, and you've got a resolution in mind. Whether it's aiming for a healthier diet, improving your stress management, or finally committing to that daily workout, achieving your goal probably won't be easy. Resolutions made on New Year's Day are often in the trash bin by Valentine's Day. But this year can be different if you learn how to COACH yourself to success.

Dr. Beth Frates, an assistant professor of physical medicine and rehabilitation at Harvard Medical School, designed a strategy she calls COACH to move you toward your goals. It's a process that can help sidestep pitfalls that may have derailed you in the past.

Ask the doctors

Q. I have mild cataracts. Is it important for me to get surgery now to correct the problem?

A. Not necessarily. Cataracts, a condition marked by clouding of the eye's lens, are not a threat to your health. If they're not bothering you or affecting your vision during important tasks, such as driving, you don't need to get surgery if you don't want to. Typically, the vision changes associated with cataracts slowly worsen over time. These may include problems such as cloudy, blurred, or dim vision; sensitivity to the glare from lights; faded colors; or seeing halos around lights. Initially, cataracts might not affect your life too much. You can often successfully manage the vision problems they cause by getting new glasses or contact lenses.

Make sure it's tailored to your needs and has the elements that are essential for health and safety.

You've resolved to exercise more, and you're looking for an online exercise video that will help you achieve your fitness goals. That's a great start, but there's more to choosing an exercise video than simply finding workouts that appeal to you. "Online exercise videos aren't regulated. And trying to keep up with a workout that isn't designed for older adults could lead to injury," says Dr. Edward Phillips, assistant professor of physical medicine and rehabilitation at Harvard Medical School and Whole Health medical director at VA Boston Healthcare System.

Where to start

YouTube is a rich resource for effective exercise videos. You can find workouts designed for older adults from hospitals, government health agencies, academic centers (including Harvard Medical School), personal trainers, and senior centers. However, YouTube also contains scores of workout videos that could be risky for older adults. So it takes work to find a workout tailored to your needs.

While playing video games can be a fun pastime, and there are some potential benefits, there are health risks associated with too much gaming. They include repetitive stress injuries, vision problems, sleep deprivation, depression, and possibly addiction to playing.

Researchers measuring activity levels found that people who tend to go to bed later and sleep later also tend to get less physical activity, compared to early risers. However, these results don't mean that being a night owl is the cause of getting less activity, or that such behavior can't be changed.

A new report suggests eating chili peppers regularly could lower the risk of dying of cancer or cardiovascular disease. One theory attributes such health benefits to capsaicin, an antioxidant that brings the heat. But just how strong are these findings?