Healthy eating for older adults Archive

Research we're watching

People with prediabetes — a condition in which blood sugar is elevated but not high enough to be considered diabetes — often go undiagnosed. That may put them at higher risk of cardiovascular disease and even early death, according to an analysis of 129 studies published in the July 18, 2020, issue of The BMJ.

The analysis, which combined data on some 10 million people, found that prediabetes raised the risk of dying from cardiovascular disease by 15% and from any cause by 13% over a median follow-up period of about 10 years. The mortality risk was even higher in people with prediabetes who also had coronary artery disease: they had nearly a 40% increased risk of dying within a median follow-up period of just three years. The study authors suggest that finding and addressing more cases of prediabetes could lead to a lower risk of future cardiovascular disease.

Research we're watching

A specialized fall prevention program managed by nurses wasn't able to significantly reduce the rate of serious falls among high-risk adults over age 70, according to a study published July 9, 2020, in The New England Journal of Medicine. The STRIDE program (the name stands for Strategies to Reduce Injuries and Develop Confidence in Elders) was tested by the Patient-Centered Outcomes Research Institute and National Institutes of Health as a means of reducing falls among high-risk seniors.

Falls are a leading cause of injury in people 65 and older, with some three million adults heading to the emergency room each year with a serious injury caused by a fall. Program staff worked with individuals at least 20 months to identify and modify such risk factors as problems with walking or balance, hazards in the home that made a fall more likely, a history of low blood pressure when standing, and low vitamin D levels.

Get an approved blood pressure device and follow these steps.

Monitoring your blood pressure at home has always made good sense. Blood pressure is one of the main indicators of cardiovascular health, and taking measurements is an important way to manage chronic conditions between doctor visits.

Now, with a pandemic under way and fewer people visiting their doctors, the case for monitoring blood pressure at home has never been stronger. Home monitoring yields valuable information for you and your physician, who'll be counting on you to provide accurate blood pressure measurements when you talk on the phone or in a video chat.

News briefs

A modest uptick in the amount of fruit and vegetables you eat can help ward off type 2 diabetes, according to a study published online July 8, 2020, by The BMJ. From a much larger study involving some 340,000 people from eight European countries, scientists selected 9,754 participants who were newly diagnosed with diabetes over a decade. Researchers compared the fruit and vegetable intakes of these people to those of about 13,000 participants who remained diabetes-free during the study period. Researchers also measured blood levels of seven key plant-derived nutrients, including vitamin C and brightly colored antioxidant pigments called carotenoids. People with the highest intakes of fruit and vegetables and the highest blood levels of the plant-derived nutrients were 25% to 50% less likely to get diabetes during the study period, compared with those who ate the least of these food groups or had the lowest nutrient levels. Even better, it didn't take a whole lot of extra green, red, yellow, and orange on the plate to make a dent in diabetes risk. The equivalent of only two-thirds of a medium apple or just over one-third of a cup of mixed fruit each day offered protection.

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News briefs

Probiotic supplements containing helpful bacteria and yeast are marketed as a way to maintain a diverse mix of healthy gut microbes. Now, a review published online July 6, 2020, by BMJ Nutrition, Prevention & Health suggests that probiotic supplements may help relieve depression symptoms. Scientists evaluated seven clinical trials from the past 15 years, which tested a total of 12 different strains of helpful bacteria. One trial in the review tested a "prebiotic," a type of plant fiber that provides food for gut bacteria. Scientists concluded that 11 of these probiotics, either alone or combined with prebiotics, were potentially useful for relieving symptoms of depression, perhaps by reducing inflammation that could affect brain function. The studies were small and short-term, but taken together, they suggest a gut-based approach to maintaining emotional well-being is worth pursuing. In the meantime, talk therapy, exercise, and medications remain the most effective approaches to treat depression. To support your gut health without expensive probiotic supplements, enjoy foods that naturally contain probiotics, such as yogurt, kefir, and sauerkraut. The prebiotic powers of whole grains also may support a healthy gut.

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In the journals

Not only can regular leg stretching help reduce cramps and muscle strains, it also may be another way to protect against heart disease and stroke. A study published online July 1, 2020, by The Journal of Physiology found that performing simple leg stretches can help improve blood flow throughout the body.

Researchers split 39 healthy people into two groups. One group didn't do any stretching. The other group performed four types of leg stretches five times a week for 12 weeks. The stretches focused on the hip, knee, and ankle. Each stretch was done for 45 seconds with a 15-second recovery. Afterward, the researchers found that the arteries in the lower legs of the stretching group had better blood flow and less stiffness. The stretching group also had lower blood pressure at the end of the study compared with their initial readings.

Constant burping can be annoying — and embarrassing! But there are some simple steps that can help you squelch belching. The key is to reduce the amount of air you swallow.

Start by looking at some simple habits. Two of the biggest culprits behind swallowing too much air are chewing gum and smoking. Drop these habits and you'll be gulping less air — and quitting smoking has even more important health benefits! If you wear dentures, make sure they fit snugly. And avoid "high-air" foods and beverages like carbonated beverages and whipped desserts. After eating, consider taking a stroll rather than plunking down in front of the TV. Staying upright and moving helps your stomach empty and relieves bloated feelings. When it's time to go to bed, try sleeping on your stomach or right side to aid in the escape of gas and alleviate fullness.

If you believe ads for nutritional supplement drinks, you might think you can improve your health by drinking them. But for most people, their value is questionable and their cost adds up.

Research we're watching

Move your body more and skip the alcohol to reduce your risk of cancer, says the American Cancer Society in its new cancer prevention guidelines. The updated recommendations, published online June 9, 2020, by CA: A Cancer Journal for Clinicians, also recommend cutting down on sugar and red meat, based on a review of the most recent scientific evidence.

Specifically, the new guidelines say that instead of exercising moderately for 150 minutes a week or doing 75 minutes of vigorous activity, adults should try to squeeze in 150 to 300 minutes of moderate activity or 75 to 150 minutes of vigorous activity — and that the higher number should be the target. As for diet, people interested in reducing their risk of cancer should aim to eat more plants, including whole (not refined) grains and at least two-and-a-half cups of colorful fruits and vegetables each day, and less sugar and meat (specifically limiting processed and red meat whenever possible). In the past, the ACS recommended moderate alcohol intake, but the new guideline says it's better to avoid alcohol altogether if possible. People who do drink should still stick to the previous recommended limits: no more than one drink a day for women and two drinks a day for men.