Healthy eating for older adults Archive

Cutting back on carbohydrates can help shrink a bulging midriff.

Pants getting a little snug? It's not just you: Americans' waistlines have ballooned over the past decade or so, to an average of just under 40 inches for men and almost 38 inches for women, according to a large federal study.

Beets rarely rank high on anyone's list of most-loved vegetables. But here's a reason to give these ruby-red roots another try: beet juice may help lower blood pressure, according to a study in the February 2015 Hypertension.

Beets contain naturally high levels of nitrates, which your digestive system converts into nitric oxide. This compound relaxes and widens blood vessels, which, in turn, lowers blood pressure.

Some plastic bottles, food containers, and linings of cans contain bisphenol A (BPA), a chemical that's been under close scrutiny because of its potential effects on human health. Most Americans have traces of BPA in their urine, and some research hints of a possible link between BPA exposure and cardiovascular disease. Now, a study in the September 2014 Hypertension finds that BPA exposure from cans may raise blood pressure.

Sixty older adults drank two servings of soymilk provided one of three ways: in two glass bottles (providing the least BPA), two cans (most BPA), or one glass bottle and one can. Two hours after participants drank from the cans, their urinary BPA levels were much higher than after they drank from two glass bottles. And their systolic blood pressure (the first number in a blood pressure reading) was roughly 4.5 mm Hg higher after two cans versus two glass bottles.

The proper role of fat in diet is not that complicated.

Atkins, South Beach, paleo, high-protein, low-carb, gluten-free—the march of the media darlings of dieting never ceases, along with the scientific controversy over which one works best. But for many health-conscious men, maintaining a lean physique isn't the only consideration when making dining decisions. What diet protects you best from heart disease and stroke?

Just as regular exercise has a host of health benefits for the body, staying mentally active appears to preserve memory and general sharpness. But for getting a good night's sleep, light workouts for both body and brain may be best, according to a study in the Journal of the American Geriatrics Society.

The study focused on 72 people, ages 67 to 79, who reported poor sleep as well as declining mental sharpness. They were assigned at random to do either strenuous aerobic exercise or a gentler stretching routine, paired with either watching educational DVDs (followed by short quizzes) or engaging in more demanding computer-based brain training.

Mindfulness has garnered tremendous interest over the past decade. Research suggests that mindfulness — the ability to live each moment as it unfolds and accept it without judgment — can help reduce stress and enhance health.

Perhaps one of the greatest psychological benefits of interacting with a dog is the opportunity it provides to be more mindful — to purposely focus your attention on the present moment.

The most conclusive evidence shows that combining activities that benefit body and soul also reduces the risk of dementia.

Q. I am more than an inch shorter than I was a few years ago, but my weight has remained constant. I noticed that my body mass index (BMI) is just above 25. Does that mean than I am now overweight even though I haven't put on any pounds?

A. Technically, it does. Generally, people with a BMI between 25 and 30 are considered overweight, and those with a BMI of 30 and over are considered obese.

Even if you don't swim, exercising in the water can improve your strength, balance, and cardiovascular fitness. And it's easier on your joints.