Healthy eating for older adults Archive

How does exercise reduce stress? Surprising answers to this question and more.

How does exercise reduce stress, and can exercise really be relaxing?

Rest and relaxation. It's such a common expression that it has become a cliche. And although rest really can be relaxing, the pat phrase causes many men to overlook the fact that exercise can also be relaxing. It's true for most forms of physical activity as well as for specific relaxation exercises.

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The use of electronic apps (applications) downloaded to a smartphone or laptop has been revolutionizing the way we do many tasks, including staying healthy and socially connected. And a review of studies published online Jan. 30, 2020, by BMJ Open suggests that certain apps may also help you do a good job of staying on your medication schedule. Researchers combed through nine randomized controlled trials that included about 1,000 mostly middle-aged and older adults with chronic health conditions such as cardiovascular disease, depression, or Parkinson's disease. People who used apps to support them in taking medications were twice as likely to report that they stuck to a medication regimen compared with people who didn't use apps. The study doesn't prove that apps are going to make people take their pills; the information in the study came from self-reported adherence, not objective measures like pill count or blood levels of drugs. But since these were randomized trials, the results probably are valid. And apps can help in many ways: you can use medication apps not only to set reminders to take medications and log when you've had them, but also to look up potential drug interactions, renew prescriptions, identify pills, and even find cheaper drug prices.

Image: Pornpak Khunatorn/Getty Images

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Here's another reason to stay off the road if you've been drinking any amount of alcohol: a study published online March 3, 2020, by the American Journal of Preventive Medicine found that a significant amount of motor vehicle deaths involve people who've consumed alcohol but whose blood alcohol levels do not exceed legal limits. In most states, it's legal to drive with a blood alcohol level above zero but below .08%. When researchers evaluated all vehicle-related deaths that occurred in the United States from 2000 to 2015 (612,000 deaths), they noted that nearly 37% of the deaths (more than 223,000) occurred in crashes involving one or more drivers who'd been drinking. Of those deaths, 15% (almost 34,000) were from crashes involving drivers whose blood alcohol level was detectable but within legal limits. And 55% of the people who died in those crashes were passengers, pedestrians, cyclists, and drivers who hadn't been drinking. Bottom line: driving with a low blood alcohol level may be legal, but it's not really safe.

Image: © Ohoho/Getty Images

Research we're watching

If you tried smoking at a young age, your chances of being an adult smoker go up, says a study published in April 2020 in the Journal of the American Heart Association.

The study authors looked at data from more than 6,500 children and adolescents between the ages of six and 19 who were then followed into their 40s. Study authors found that the earlier people tried smoking, the more likely they were to have a daily habit as they aged. For example, of the people who first tried smoking between the ages of 6 and 12, 50% were daily smokers by the time they reached their 20s, compared with 8% of people who started smoking at 18 or 19.

Research we're watching

Your diet may influence your breast cancer risk. An analysis of 20 studies by researchers from the Harvard T.H. Chan School of Public Health, which was published online April 6, 2020, by the journal Cancer, found that women who ate the most fiber were 8% less likely to go on to develop breast cancer compared with the women who ate the least.

The reduction in breast cancer risk was seen for both premenopausal and postmenopausal breast cancers, as well as different types of breast cancer, including those that were estrogen and progesterone receptor–positive and estrogen and progesterone receptor–negative. Researchers from the Harvard T.H. Chan School of Public Health said that that the reduction may be due to fiber's effect in reducing both blood sugar and estrogen levels in the body.

There are ways to manage ED without medication.

Erectile dysfunction (ED) is one of the more common health issues older men face, especially those with cardiovascular disease and diabetes. Some estimates suggest between 50% and 70% of men ages 50 to 70 experience mild to moderate ED.

ED is defined as difficulty achieving or sustaining an erection. It is often caused by a combination of physical and emotional issues. ED makes intercourse difficult, which can lower sex drive and desire, increase anxiety and depression, and affect a man's relationship with his partner.

Ten years ago, the Harvard Heart Letter published a story about the potential health benefits of chia seeds. At the time, people were more familiar with the ceramic figures known as Chia Pets (see www.chia.com) than the idea of chia seeds as a health food. But today, you can find these nutritious seeds in major grocery stores, sold in packages or in products such as crackers, cereals, energy bars, and beverages.

The small, black seeds are among the richest plant sources of the omega-3 fatty acid known as alpha-linolenic acid (ALA). Diets high in ALA have been linked to a lower risk of heart disease. Chia seeds are also high in insoluble fiber, which may help lower harmful LDL cholesterol levels.

Men need to manage their bone health as much as women do.

Most people think of osteoporosis as a women-only health problem, but older men also need protection from this bone-weakening disease.

About one in four men older than 50 will break a bone because of osteoporosis during his lifetime, according to the National Osteoporosis Foundation. And research has found that compared with women, older men are more likely to die following a fracture related to osteoporosis.

Research we're watching

Thanks to marketing strategies that tout coconut oil as healthy, many people consider this solid, white fat a health food. But a new analysis confirms what nutrition experts have said for years: Coconut oil raises harmful LDL cholesterol (a well-known contributor to heart disease) much more than other vegetable oils.

The study, published online March 10, 2020, by the journal Circulation, pooled findings from 16 trials involving a total of 730 people. Most of the trials lasted one to two months and compared coconut oil consumption with that of other fats, including other vegetable oils such as soybean, safflower, canola, and olive oils. Compared with these vegetable oils, coconut oil raised LDL cholesterol by 10 points, on average. An editorial accompanying the study states "In culinary practice, coconut oil should not be used as a regular cooking oil, although it can be used sparingly for flavor or texture."

Stretching becomes crucial as you age. Here is a quick routine that addresses the major tight spots.

Stretching is much like flossing. You know it's good for your health, but for whatever reason, you may not always make time for it.

"Most people know they need to stretch more, but find it burdensome or are not sure what to do," says Urvashi Chogle, a physical therapist at Harvard-affiliated Spaulding Rehabilitation Network.