Healthy eating for older adults Archive

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If your doctor offers a way to monitor your chronic health condition via computer, consider giving it a try. A Harvard study that was published online April 23, 2018, by the Journal of General Internal Medicine found that people who had "virtual" office visits over the Internet were able to control their blood pressure just as well as people who had in-person follow-up office visits — and they used fewer health care services over all. Researchers compared the health outcomes of two groups. One group included about 900 people with high blood pressure who had in-office follow-up visits. The other group included about 900 people who had "virtual" follow-up visits, which meant they used a website to enter blood pressure readings, track their medications and side effects, and ask questions; their doctors determined whether to follow up by computer or phone or to schedule in an in-office visit. Over the course of six months, blood pressures improved for people in both groups. But people in the virtual care group averaged about one fewer office visit than people in the other group, and they had fewer emergency room visits and hospitalizations over all. The authors say the results support using virtual follow-up visits for other chronic diseases. Indeed, many health care providers already are doing so, including one group in the study — Massachusetts General Hospital, which uses virtual care to follow 65 different kinds of chronic disease.

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Not getting enough exercise? You're not alone, suggests a report published online June 28, 2018, by the CDC's National Center for Health Statistics. Researchers looked at health survey information collected from all 50 states and the District of Columbia from 2010 to 2015. The results: Among adults ages 18 to 64 years old, just 27% of men and 19% of women met the guidelines for both aerobic and muscle-strengthening activities. The numbers were a little higher for men and women who worked, and lower if they were unemployed. The level of activity also varied by state, with 32% of men and women in Colorado meeting both activity goals, compared with just 13.5% in Mississippi. The takeaway: We all need at least 150 minutes per week of moderate-intensity exercise (like brisk walking), and muscle-strengthening exercise twice a week. If you're not meeting these goals, consider ways to increase your exercise activity. Even a few extra minutes per day will get you closer to your goals and better health.

Experts recommend one or two servings of fish per week. But healthy vegetarian meals are a good alternative.

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Eating fatty fish such as salmon, tuna, or mackerel at least once a week may help prevent heart attacks and other serious cardiovascular problems. That's according to a recent scientific advisory from the American Heart Association, which reaffirms a long-held observation about the health benefits of seafood.

You'll potentially reel in the biggest benefit if you replace less healthy foods — such as red meat or processed meats — with seafood entrees. For example, choose salmon over steak, and swap the ham on your sandwich for tuna.

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A salad is a great way to meet your daily vegetable requirement — just toss a few of your favorite veggies together with lettuce or other greens. Most grocery stores sell a variety of salad greens (separate or mixed), prewashed and bagged for convenience. Arugula and watercress are peppery, dandelion and escarole are bitter, mâche and iceberg are sweet, and a green called tatsoi has a mustard flavor. Baby spinach is another popular option.

The USDA recommends two to three cups of vegetables per day for adults. But because greens aren't very dense, it actually takes about two cups of raw greens to make the nutritional equivalent of a one-cup serving of vegetables.

These strategies keep you healthy and safe through your 60s, 70, and 80s.

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After age 60, men tend to get thrown together — the so-called 60-and-older group — even though most are quite different in terms of their health.

"While many men are still very fit well into their 60s, 70s, and 80s, others face health challenges and chronic diseases that make daily living difficult," says Dr. Howard LeWine, assistant professor of medicine at Harvard Medical School.

On call

Q. I am 65 and have noticed a decline in the quality of my fingernails. Should I worry about some underlying medical condition?

A. For the most part, changes in fingernail shape and appearance are simple signs of normal aging and are nothing to worry about. Fingernails naturally grow slower as we age, and their appearance may change, too. Nails can become yellowed, dull, and brittle. They may develop tiny longitudinal ridges and become thinner and more fragile. You can't do anything about these kinds of fingernail changes, but you can reduce the risk of splitting and breaking that often accompanies them. For example:

You can still receive benefits from doing less than this recommended amount of aerobic exercise.

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Federal guidelines advocate 150 minutes of moderate-intensity aerobic activity per week for optimal health, which breaks down to 30 minutes, five days a week.

Yet the ongoing challenge is how to incorporate these minutes into your daily life. What if you can't find the time? And what happens to your health if you can't hit that number every week?

Ask the doctors

Q. A friend of mine recommended I try whole-body cryotherapy for arthritis pain. Is this technology proven to work?

A. Whole-body cryotherapy is a technology designed to cool the body by exposing it to subzero temperatures (typically –200° to –300° F) for short sessions of two to four minutes. In some cases, people sit in a cold room; in others, they are placed in a special enclosure that cools them from the neck down. The theory behind cryotherapy is that cold temperatures can reduce inflammation and swelling in the body — much like an ice pack would on your swollen ankle. People who promote cryotherapy claim it can help treat symptoms related to numerous conditions, including arthritis, asthma, depression, and chronic pain, among others. They also claim that whole-body cryotherapy can aid in weight loss, soothe sore muscles, boost metabolism, and even get your blood circulating more efficiently. But while that may sound great, there's really no scientific proof that whole-body cryotherapy is safe, or any evidence to support claims about its health benefits, according to the FDA. And the FDA has not cleared or approved any whole-body cryotherapy device to treat any medical condition. In short, whole-body cryotherapy is still unproven and could potentially bring risks, so if you are considering using the technology, it's a good idea to discuss the decision with your doctor first.

Even if you've been sedentary for many years, a slow and steady incremental approach can help you reach your workout goals.

Some people count the time since their last workout in hours or days. But you may count yours in years, maybe even decades. You know you need to start exercising to improve or maintain your health. But it's been so long, where do you even start?

The first thing you should know is it's not too late, says Dr. Beth Frates, an assistant professor of physical medicine and rehabilitation at Harvard Medical School and director of wellness programming for the Stroke Research and Recovery Institute at Spaulding Rehabilitation Hospital. Exercise can benefit almost everyone, regardless of age or health status. Provided you get your doctor's okay, you can start now.

Research we're watching

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Pictures may be more effective than words in helping consumers make healthier choices. A new study, published online June 18 by Psychological Science, found that using warning labels that included photos to outline the health risks of sugary drinks appeared to be more effective than written warnings in encouraging people to choose healthier drinks.

Researchers tested two different types of warnings for sugary beverages: warnings with photos and text, and text-only warnings. The warnings were placed near bottled and fountain drinks in a cafeteria at a Massachusetts hospital at different times. During the study period, there were more than 20,000 drinks sold.