Staying Healthy Archive

A simple exercise called the deadlift helps make everyday actions easier and safer.

Research shows that weight lifting is good medicine for healthy older adults. While there are many weight-lifting exercises, one move you should always include with your workouts is the deadlift.

The deadlift is a simple-looking movement. From a squatting position, you grab a weighted barbell and then stand while you lift the bar with straight arms. The barbell rises to about mid-thigh level. You hold for a second and return to the starting position.

News briefs

On Feb. 14, 2020, the FDA announced that two popular symptom-relief drugs can now be sold without a doctor's prescription. One is diclofenac sodium topical gel, 1% (Voltaren Arthritis Pain), which is used to temporarily relieve arthritis. The other is olopatadine (Pataday), which comes in eye drop form (in two strengths, for once-a-day or twice-a-day dosing) to relive itchy or red eyes from pollen, ragweed, grass, or animal hair or dander. Even though these medications are now available over the counter, they still have risks and benefits, so talk to your doctor before using any new treatment.

Image: MJ_Prototype/Getty Images

Here's what a heart rate monitor might do for you.

All kinds of high-tech exercise gadgets are available nowadays, from activity trackers to Apple Watches. However, one of the oldest technologies is still quite valuable: the simple heart rate monitor.

"For some people, a heart rate monitor is the ideal fitness tool to help them stay in tune with their body, so they can exercise better, smarter, and safer," says Dr. Meagan Wasfy, a cardiologist with Harvard-affiliated Massachusetts General Hospital.

In the journals

Simply following a low-carb or low-fat diet is less important than including high-quality healthy foods within those diets — and the latter may help you live longer, says a recent study published online Jan. 21, 2020, by JAMA Internal Medicine. Researchers tracked deaths from all causes among 37,233 adults over a 15-year period. The study included data on the diets of people participating in the U.S. National Health and Nutrition Examination Survey. The diets were scored based on their specific types of fat, protein, and carbohydrates, which determined if people followed a primarily low-carb diet or low-fat diet and the quality of foods they ate.

The researchers found that there was no significant difference in death rates between the people in the low-fat or low-carb group whose diets emphasized high-quality foods (such as whole grains, non-starchy vegetables, whole fruits, and nuts). They also found risk of death to be the same for low-fat and low-carb eaters that included more unhealthy foods (such as red and processed meat, butter, refined grains, and added sugar). What did differ significantly was the higher likelihood of premature death in people with  low food quality scores whether their diet was low fat or low carb.

The practice, known as intermittent fasting, has shown numerous health benefits and is easy for most healthy individuals to adopt.

Contrary to longstanding advice (and what you may have heard from your mother), a growing body of evidence shows that skipping meals may actually be good for your health.

Intermittent fasting — the practice of going for set periods of time without eating — is increasingly gaining acceptance among experts.

Building the strength of the central muscles in your torso can help improve your balance and mobility.

You probably don't give a lot of thought to your core muscles, but they play a starring role in your daily life.

"The core is critical for stability and functional motion day to day," says Dr. Beth Frates, clinical assistant professor of physical medicine and rehabilitation at Harvard Medical School. "For example, standing, bending, twisting, and sitting all require the core muscles. With a strong core, people can reach for glasses on high shelves and stay balanced while walking with heavy grocery bags."

A study published Feb. 17, 2020, in the journal Gut suggests that lower rates of chronic disease among people who eat a Mediterranean diet might be due to changes in the gut microbiome.

Good balance is key to preventing potentially disabling falls. It takes active coordination of many systems in the body to achieve good balance, but beginning in your 50s, you may start noticing subtle changes that can lead to difficulties. It's important to identify factors—such as inner ear problems, illnesses, medications, changes to your gait, weight gain or loss, pain, or foot problems—that might affect your balance, and look for solutions.

How gait affects balance

Gait encompasses the many distinct features that make up the way a person walks. Gait includes pacing, the length of the stride, the swing of the leg to put the foot forward, the shift of balance from one leg to the other, how the foot is planted (toe first, heel first), and how the weight is distributed through the step. Your gait is as distinctive as your voice and fingerprints, and even subtle changes to the way you walk can increase the risk of falls.