Mobility, safety, and fall prevention Archive

Healthful protein, slowly digested carbohydrates, fruit or vegetables serve up best morning mix

As you sleep, your body is hard at work digesting yesterday's dinner. By the time you wake up, your body and brain are demanding fresh fuel. "Breaking the fast" is a key way to power up in the morning. Do it right and the benefits can last all day.

If you miss the day's first meal, notes Dr. David S. Ludwig, a nutrition expert at Harvard-affiliated Children's Hospital Boston, you may start off with an energy deficit and have to tap into your energy reserves.

Yoga promotes physical health in multiple different ways. Some of them derive from better stress management. Others come more directly from the physical movements and postures in yoga, which help promote flexibility and reduce joint pain.

Following are some of the physical benefits of yoga that have a growing body of research behind them. In addition to the conditions listed below, preliminary research also shows that yoga may help with migraines, osteoporosis, balance and mobility issues, multiple sclerosis, inflammatory bowel disease, fibromyalgia, and ADHD.

Nonprofit groups offer services that can help you age in place.

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The holidays are a time of giving, but they're also a time to put yourself on the receiving list and assess whether you should be taking advantage of free health-related services offered by nonprofit organizations. Services are widely available, often regardless of income. But you might not know they exist. "Most older adults aren't introduced to support services until they're hospitalized or they work with a case manager or social worker," explains Barbara Moscowitz, a geriatric social worker at Harvard-affiliated Massachusetts General Hospital. "You don't have to wait for such an event."

What's available

On the local level, you can often find free or low-cost dental clinics, emotional support groups, meal or grocery delivery services, transportation, in-home health evaluations, exercise classes, health education classes, home evaluations for fall prevention, companion programs, caregiver respite services, or programs to help you navigate difficult chronic health conditions and their treatment.

News briefs

Americans are starting to eat a healthier diet, but we still have a long way to go, suggests a study (which included Harvard research) published Sept. 24, 2019, in JAMA. Researchers looked at health survey responses gathered from 1999 to 2016 from almost 44,000 American men and women. The good news: during the study, participants improved on the 100-point Healthy Eating Index, thanks to higher intakes of high-quality carbohydrates (such as whole grains), plant protein (such as whole grains and nuts), and unsaturated fats; and lower intakes of added sugars. The not-so-good news: 42% of the American diet is still coming from low-quality carbs, and about 12% is coming from saturated fat. Like turning a massive battleship, it takes time to change eating patterns. These findings confirm that a winning strategy includes swapping low-quality carbs for higher-quality ones, replacing some saturated fats (like those in red meat) with unsaturated fats (like those in nuts and fish), and reducing calories from carbs over all (fewer snacks and drinks with added sugars and refined grains). An outstanding and popular book to guide healthy eating is Eat, Drink and Be Healthy, by Walter Willett and P.J. Skerrett, from Harvard Health Publishing.

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The diet takes vegetarianism to the extreme and poses a risk for nutrient deficiency. But it does offer health benefits.

If tofu turkey and meatless meatloaf are on your holiday menu this year, you may have made the switch to a vegetarian diet, eliminating at least some animal protein. But how much animal protein can you safely cut out of your diet?

Vegetarian diet benefits

Among the many types of vegetarian diets, three are particularly common: a pescatarian diet allows seafood; a lacto-ovo diet allows dairy products and eggs; finally, a vegan diet allows no seafood, dairy, or other animal products.

Ask the doctor

Q. I've been taking vitamin D supplements for several years because my doctor said they might help me live longer. Am I wasting my money, or even causing myself harm?

A. You're right to be skeptical. Vitamin supplements of all types repeatedly have been tested for theoretical health benefits, and often the studies have shown none. There's no doubt that vitamin D supplements can help prevent or treat osteoporosis. Theoretically, they might reduce the risk of various diseases. What about the question you asked: whether vitamin D supplements help you live longer?

A wide range of gadgets and equipment can help you avoid injury and maintain independence.

You used to hop into the tub or shower for a quick wash and rinse off, and then be on your way. These days, maybe knee arthritis makes it hard to lift your legs to get into a tub; shoulder pain makes it hard to reach up and wash your hair; or imbalance puts you at high risk for a fall, especially in a slippery setting. Take heart: lots of tools can make bathing safer and easier.

Instant upgrades

A few tools from a drugstore or big-box store can help you make immediate improvements to your bathing routine.

Simple steps can help you avoid complications that come from breathing cold, dry air.

A blast of cold air in the face as you step outside is a brisk reminder that the harshness of winter has arrived. And a deep breath of icy air can be risky for people with respiratory conditions such as asthma, bronchitis, or chronic obstructive pulmonary disease (COPD — which includes chronic bronchitis and emphysema). The cold temperatures can trigger symptoms such as wheezing, coughing, and shortness of breath.

Even in healthy people, cold, dry air can irritate the airways and lungs. It causes the upper airways to narrow, which makes it a little harder to breathe.

These three exercises can help make functional fitness part of your regular routine.

As part of everyday living, you spend a lot of time bending, reaching, lifting, twisting, turning, and squatting, without even thinking about it. These movements show up in everything from carrying groceries, to playing with your grandkids, to just checking if the coast is clear when you back out of the driveway.

The ability to do these ordinary activities and movements is called functional fitness, and it can determine how active, healthy, and independent you are as you get older.

In the journals

Downing a protein drink after a workout is often seen as the best way to reduce muscle soreness and speed up recovery. However, this may not be the case, suggests a study published online Aug. 21, 2019, by Human Kinetics.

Researchers found that high-protein drinks did not increase the rate of muscle recovery following resistance training when compared with a carbohydrate-only drink. They recruited 30 men who had at least one year of resistance training experience. The men performed a prescribed workout and afterward had either a whey protein hydrolysate-based drink, a milk-based drink — both of which contained 32 grams of protein — or a carbohydrate-only drink. (All the beverages had the same amount of calories.)