Category Archives: Healthy Aging

Age-related muscle loss | Harvard Men’s Health Watch

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After age 30, men begin to lose as much as 3% to 5% of muscle mass per decade, according to WebMD.com. Most men will lose about 30% of their muscle mass during their lifetimes. Less muscle means greater weakness and less mobility, both of which may increase your risk of falls and fractures.

A 2015 report from the American Society for Bone and Mineral Research found that people with sarcopenia, age-related muscle loss, had 2.3 times the risk of having a low-trauma fracture from a fall, such as a broken hip, collarbone, leg, arm, or wrist.

“Older men can increase muscle mass lost as a consequence of aging,” says Dr. Thomas W. Storer, director of the exercise physiology and physical function lab at Harvard-affiliated Brigham and Women’s Hospital. “It takes work, dedication, and a plan, but it is never too late to rebuild muscle and maintain it.”

Increasing strength and endurance

One possible contributor to sarcopenia, age-related muscle loss, is the natural decline of testosterone, the hormone that stimulates protein synthesis and muscle growth. Think of testosterone as the fuel for your muscle-building fire.

The FDA has not approved taking testosterone supplements to build muscle mass in men due to their side effects.

The best means to build muscle mass, no matter your age, is progressive resistance training (PRT), says Dr. Storer. With PRT, you gradually amp up your workout volume—weight, reps, and sets—as your strength and endurance improve. This constant challenging builds muscle and keeps you away from plateaus where you stop making gains. To gain more muscle mass, older men need a structured and detailed PRT program, says Dr. Storer.

Set up a detailed progressive resistance strength training workouts

You should do strength-training that works all major muscle groups—legs, hips, back, abdomen, chest, shoulders, and arms—at least two days a week.  Strength training can involve lifting weights, using resistance bands, or exercises like push-ups and sit-ups, in which your body weight furnishes the resistance.

A typical training program might include

  • 8 to 10 exercises that target all the major muscle groups
  • sets of 12 to 15 reps, performed at an effort of about 5 to 7 on a 10-point scale
  • two or three workouts per week.

After you have established a routine, the way to progress is to add a second and then a third set of the exercises. Another way is to decrease the number of reps per set and increase the weight or resistance to the point where you are able to complete at least eight reps, but no more than 12.

Increasing muscle power

Building muscle is not all about strength, says Dr. Storer. You also need power. “Muscle power, how fast and efficiently you move, is more connected to the activities of daily living and physical function than muscular strength,” he says.

A good way to improve overall muscle power is with your legs, since they are most responsible for mobility. “Doing quicker movements against resistance, like one’s own body weight, can be an effective means of developing power,” says Dr. Storer.

For instance, when rising from a seated position, try to do it quickly. When climbing stairs, hold the handrail and push off a step as fast as possible. “It does not have to be every step—begin with one to three steps—but this teaches your muscles to use strength in a more effective way.”

References:

  1. https://www.webmd.com/healthy-aging/guide/sarcopenia-with-aging
  2. https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass

All About Fats | VAntage Point

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Fat is one of our macronutrients (along with protein and carbohydrates), and it is an essential part of our intake. It has many functions within the body, including organ protection, providing fuel, coating nerve cells, making up organs (our brains are roughly 60% fat), making up cells (lipid bilayer), nutrient and phytochemical absorption, skin/hair/nail health, and hormone balance.

As with anything diet related, the first step is to evaluate the source of your food. Are you eating mostly real, whole foods from nature, or processed, refined foods from the grocery store shelf.

Good sources of fat are going to come from those whole food options.

Tips

  1. Continue to eat real, whole foods, and follow a system (such as the healthy plate) to guide you to a balanced intake.
  2. Include good fats, such as from olives and olive oil, avocados, nuts and seeds, fatty fish, coconut oil, eggs, dairy, minimally processed meat, and even butter (especially if it’s grass fed and organic). Remember that, although we shouldn’t fear fat from animals, we should still get plenty of it from antioxidant-rich plant-based foods. Balance is important.
  3. Avoid the following: fast food, fried foods, heavily processed meats, processed/packaged foods – like TV dinners and box meals – refined sugars and sweets (including sugar from fluids); highly processed vegetables oils, such as soy, corn, safflower, as well as Crisco and other hydrogenated oils.

The fat sources we choose, as well as the overall quality of our diet and lifestyle, will make a huge difference on whether that fat will be helpful or harmful.

Eat well!

Source: Sieger Giroux MS, RD, LDN is a registered dietitian at the Marion VA. In this episode of Fresh Focus, MOVE! Dietitian Sieger Giroux provides insight on saturated and unsaturated fats and how listeners can incorporate those into the healthy plate method.

References:

  1. https://www.blogs.va.gov/VAntage/77632/fresh-focus-4-healthy-plate-method-about-fats/

Your Weight, BMI and Health Risk

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Over the past several months, our daily lives have radically changed in ways both large and small. From how we go about our weekly errands, to how we seek healthcare, to how we socialize with our wider communities. Social physical distancing has quickly brought to the forefront just how intrinsic human interaction is to our physical, mental and emotional well-being.

As is always the case in times of crises, we can find hope in the examples of mindfulness, resilience and adaptability shown by people across the country. Regarding our physical health, times of crises reveal the importance of healthy living and habits that promote health and well-being.  Subsequently, it is equally important to conduct a self-assessment of weight and health risk using three key measures:

  • Body mass index (BMI)
  • Waist circumference
  • Risk factors for diseases and conditions associated with obesity

Body Mass Index (BMI)

BMI is a useful measure of overweight and obesity. It is calculated from your height and weight. BMI is an estimate of body fat and a good gauge of your risk for diseases that can occur with more body fat. The higher your BMI, the higher your risk for certain diseases such as heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers.

Although BMI can be used for most men and women, it does have some limits:

  • It may overestimate body fat in athletes and others who have a muscular build.
  • It may underestimate body fat in older persons and others who have lost muscle.

Use the BMI Calculator or BMI Tables to estimate your body fat. The BMI score means the following:

BMI

  • Underweight — Below 18.5
  • Normal — 18.5–24.9
  • Overweight — 25.0–29.9
  • Obesity — 30.0 and Above

Waist Circumference

Measuring waist circumference helps screen for possible health risks that come with overweight and obesity. If most of your fat is around your waist rather than at your hips, you’re at a higher risk for heart disease and type 2 diabetes. This risk goes up with a waist size that is greater than 35 inches for women or greater than 40 inches for men. To correctly measure your waist, stand and place a tape measure around your middle, just above your hipbones. Measure your waist just after you breathe out.

Along with being overweight or obese, the following conditions will put you at greater risk for heart disease and other conditions:

Risk Factors

  • High blood pressure (hypertension)
  • High LDL cholesterol (“bad” cholesterol)
  • Low HDL cholesterol (“good” cholesterol)
  • High triglycerides
  • High blood glucose (sugar)
  • Family history of premature heart disease
  • Physical inactivity
  • Cigarette smoking

For people who are considered obese (BMI greater than or equal to 30) or those who are overweight (BMI of 25 to 29.9) and have two or more risk factors, it is recommended that you lose weight. Even a small weight loss (between 5 and 10 percent of your current weight) will help lower your risk of developing diseases associated with obesity. People who are overweight, do not have a high waist measurement, and have fewer than two risk factors may need to prevent further weight gain rather than lose weight.

Talk to your doctor to see whether you are at an increased risk and whether you should lose weight. Your doctor will evaluate your BMI, waist measurement, and other risk factors for heart disease.

The good news is even a small weight loss (between 5 and 10 percent of your current weight) will help lower your risk of developing those diseases.

References:

  1. https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm#limitations

Long-Term Care Insurance and Aging

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Chances are that as you age, you may need long-term care at some point … one viable option: hybrid long-term care insurance.

Unfortunately, there is a stealthy stalker that could raid a retiree’s savings and destroy their financial security.  It’s the cost and expenses of extended long-term care — the assistance many retirees will need as they age to manage the tasks of everyday life, such as bathing, dressing and personal care. For those less ambulatory, this may also include transferring to and from a bed to a chair.

Long term care is care that you need if you can no longer perform everyday tasks by yourself due to chronic illness, injury, disability, or the aging process. It isn’t care that is intended to cure you; it’s ongoing care that you might need for the rest of your life. This means you may need help with activities of daily living, such as bathing, dressing, continence, eating, toileting, and transferring.  In general, traditional health insurance plans do not pay for the chronic, ongoing assistance with daily living that is most often associated with long term care.

The need for long term care can happen to anyone at any time. It can occur because of an extended illness such as cancer, a disabling event such as a stroke, a chronic disease such as multiple sclerosis or Alzheimer’s, or a permanently disabling automobile or sporting accident.

In many cases, however, retirees need long term care due to aging. As we live longer, into our 80s, 90s, and even beyond, health conditions that we’ve managed successfully for years may become worse. We may lose our ability to function independently on a day-to-day basis, resulting in the need for assistance.

Everyone should have a plan for long-term care. This could mean needing some extra help with everyday activities as you age. The benefits of long-term care insurance go beyond what your health insurance may cover by reimbursing you for services needed to help you maintain your lifestyle if age, injury, illness, or a cognitive impairment makes it challenging for you to take care of yourself.

According to AARP, 52% of people who turn 65 today will develop a severe disability that will require long-term care at some point in retirement.  The U.S. Department of Health and Human Services reports that 70% of people over 65 will need long-term care at some point in their lives.

“The older you are, the more likely you’ll need long term care.”

U.S. Department of Health and Human Services

A 2019 study by Georgetown University Medical Center reported: “Nursing home care is arguably the most significant financial risk faced by the elderly without long-term care insurance or Medicaid coverage.”

2019, the annual Genworth Cost of Care Survey found that the median monthly cost in the U.S. for long-term care was $7,513 for a semi-private room at a nursing home, $4,385 for a home health aide, and $4,051 for an assisted living facility.  Cost of care can be expensive and it’s important to understand the financial impact a few years of long-term care can have.

  • Nursing Home Care: The average cost of a year’s care in a private Medicare-certified long-term nursing home room is $104,000.4
  • Home Care: The average in-home care costs $49,920 a year for 40 hours of help per week.4
  • Assisted Living Care: A year in a 1-bedroom assisted living care facility averages $57,000 per year.4

long term care insurance claims paid for home care

Medicare and Medicaid

Many think that government programs such as Medicare and Medicaid will pay for all of their future long-term care needs. Surprisingly, they may only pay for some of these services and have many restrictions.

Medicare: May cover a maximum of 100 days of services after a hospital stay.2 Coverage is designed to assist people during a short-term recovery and doesn’t include personal care or supervision services.  Medicare won’t pay for what it calls “custodial care” unless you require skilled services or rehabilitative care, and even then, there are limits.

Medicaid: If you have limited assets and income and are relying on Medicaid, the state may make key care decisions on your behalf, including where you receive the care you need.  Medicaid won’t kick in unless your income is below a certain threshold and you meet minimum state eligibility requirements.

Traditional long-term care policies are becoming increasingly difficult to qualify for coverage. Premiums, which are lower if you buy in when you’re young, can increase and become unmanageable when you’re older. And, just like car, health or homeowners insurance, if you end up never needing the policy, you lose all the money you’ve paid in.

Hybrid Insurance

A hybrid insurance policy, also referred to as asset-based long-term care, combines long-term care insurance with permanent life insurance. A policy of this sort provides both living and death benefits.

You can purchase this type of policy with a single upfront premium, with a set of premiums for a fixed term or with ongoing premiums. If you need long-term care (due to age, illness, etc.), you can withdraw the funds from your life insurance policy, and when those funds run out, the insurance company will pay. If you don’t need care, or if you have some money left over after receiving care, your heirs will receive the remaining insurance benefit 100% tax-free.

Like all financial strategies, hybrid policies have pros and cons. The premiums can be higher compared to a traditional long-term care policy, and it’s important to be clear about what types of care will qualify under the policy you choose. But the underwriting process is typically less rigorous for a hybrid policy, and a couple can share one policy. This can make obtaining coverage easier and more affordable than a traditional policy.

As long as you pay your premiums, you’ll have a contractually guaranteed death benefit, guaranteed cash value and a guaranteed amount of long-term care coverage. And if, for some reason, you decide to cancel the policy, you can get most of your premiums back — once you pass a designated surrender charge period. That’s a way out that traditional long-term care insurance doesn’t offer.

Long term care insurance (LTCI) provide benefits to cover services you may need if you’re unable to care for yourself or your family, due to chronic mental or physical conditions.  Because there is no one-size-fits-all when it comes to long term care insurance, people must choose among policy options such as daily benefit amount, benefit period, and inflation protection options

One of the largest providers, the Federal Long Term Care Insurance Program (FLTCIP) is one of the largest LTCI programs and is available to all federal employees and military service members.  The Federal Long-Term Care Insurance Program is designed to reimburse for long-term care services at home or in a facility such as assisted living, adult day care or a nursing center.

Long term care insurance may be a smart way to protect your income and assets and remain financially independent should you need long term care services at home, in a nursing home or an assisted living facility, or in other settings.

References:

  1. https://www.kiplinger.com/retirement/long-term-care/long-term-care-insurance/601056/even-in-good-times-a-silent-stalker-can
  2. https://journals.sagepub.com/doi/abs/10.1177/1077558719857335?journalCode=mcrd&
  3. https://longtermcare.acl.gov/the-basics/how-much-care-will-you-need.html
  4. New York Life Cost of Care Survey, 2018
  5. https://www.genworth.com/aging-and-you/finances/cost-of-care.html
  6. https://www.military.com/military-report/long-term-care-insurance.html
  7. U.S. Department of Health and Human Services. “The Basics,” https://longtermcare.acl.gov/the-basics/
  8. https://www.brownleeglobal.com/ltc-daily-benefit-amounts/

The Many Health Benefits of Beets

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Beets are a nutritional powerhouse.

Beetroot’s history dates back to around 300 B.C., when Greek doctors began using the leaves to bind and dress wounds, believing the leaves were a source of healing. Then Hippocrates in the 4th century discovered it was the root itself that was the source of beneficial nutrients.

Beetroot is one of the more clinically researched foods. More than 2,500 studies have been done, showing beetroot to have high levels of dietary nitrates, which go through a chemical exchange in our bodies – the NO (Nitrate-nitrite-nitric oxide) pathway.

Healthiest foods

Beetroot is one of the healthiest foods you can eat. They’re a powerhouse of nutrients, packed with tons of vitamins and minerals that have been proven to provide a wealth of benefits for overall health and well-being.

One cup of cooked beet roots has 75 calories, 17 grams of carbs, 3 grams of protein, 3 grams of fiber and meets more than 10 percent of the daily value for potassium, magnesium and vitamin C.

Betaine compounds

Beets are also rich in betalains, a class of potent antioxidants and anti-inflammatories that battle free radical- and inflammation-related chronic diseases like heart disease, obesity, and possibly cancer. Speaking of cancer, research suggests that betacyanin, the pigment that gives beets its pretty purple hue may help protect against common carcinogens; it has also shown promise against laboratory-grown breast cancer cells and is currently being investigated as a cancer-fighter.

This nutrient can help to protect cells, protein and enzymes from inflammation and environmental stress.  While inflammation is helpful for the body, too much can be destructive, leading to cellular damage in the brain that can contribute to the development of neurological diseases. Beets also contain a high amount of antioxidants that protect your body – including your brain – from damage caused by free radicals.

Research shows that betaine, an amino acid found in beets, can help prevent and reduce the accumulation of fat in the liver. And, betaine improves growth and the efficiency of food utilization and reduces body fat. Animal studies show that rats given beet juice have higher levels of detoxifying enzymes in their bloodstream. Research on people with diabetes shows that betaine improves liver function, slightly decreases cholesterol, and reduces liver size.

Nitrates

Beetroot is a rich source of nitrates, which your body uses to create energy. When you ingest nitrates, your body turns it into nitric oxide, a molecule that improves the dilation of your blood vessels and helps to promote better blood flow. That means better circulation, and possibly lower blood pressure. A very small study from 2012 found that 13 men who drank just one glass of beet juice temporarily lowered their systolic blood pressure by an average of 4 to 5 points.

These compounds in beets can help to widen your blood vessels, which makes it easier for your muscles to absorb vital nutrients. As a result, your muscles will repair themselves more quickly, which leads to increased growth.

Additionally, the nitric oxide found in beets can help to enhance the development of the cells that surround the muscles and rebuild tissue.  Additionally, nitric acid is a neurotransmitter that plays a role in triggering neurons, thereby activating your brain and making you feel more alert.  Beets have also been found to enhance mental clarity and improve focus; two things that can help to increase your energy levels and make you feel more awake.

High nitrate veggies promote the formation of nitric oxide (NO) which is a powerful vasodilator. As a result, arteries will dilate to their fullest. Favorite 6 ‘greens’ are KALE, SPINACH, SWISS CHARD, ARUGULA, BEET GREENS, BEETS (yes, beets!)

Improve your stamina

Research has suggested that nitrates boost endurance performance. In one study, cyclists who drank beet juice could pedal hard 15% longer in a time trial to exhaustion. It takes about three to five beets (depending on their size, which varies widely) to get a performance boost, says study author Andy Jones, PhD, dean of research in the College of Life and Environmental Sciences, University of Exeter. “Peak nitrate levels occur two to three hours after you eat or drink them,” he says.

Soluble fiber

Beets are a good source of soluble fiber.  Fiber is good for you because they fuel your body, giving you the energy that is needed to perform virtually all functions.  Fiber also aids in healthy digestion, which means that eating these veggies can help you maintain your weight.

By eating beets, you reduce the amount of time it takes for you to recover from some ailments, such as a cold, the flu, or a stomach virus. Beets could also help your body fight against more severe illnesses, such as cancer and heart disease.  If you want to give your immune system a boost, look into eating more beets.

Beets can lower your blood sugar is because of the high amount of soluble fiber they contain.  Research has found that soluble fiber can reduce blood glucose levels because it slows digestion, and slower digestion means slower absorption of glucose.

References:

  1. https://veryhealthy.life/20-nutritional-facts-beets/20/
  2. https://www.health.com/nutrition/beets-health-benefits?slide=a8542d7b-d983-46ee-a995-4e78991f156d#a8542d7b-d983-46ee-a995-4e78991f156d

Healthy Heart for Life

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Improve your heart health

Heart disease kills more Americans than all cancers combined. It is the number one killer of both men and women. Fortunately, advances in medicine and self-care give individuals far more control over your heart health than ever.

Experts say that eighty percent of heart disease is preventable. You can start making small changes that will improve your heart health.

Improving your heart health and reducing your risk of heart disease is essential for living a vigorous and happy retirement as we age.

To promote heart health:

  • Include physical activity in your daily routine. Try walking, swimming or other activities you enjoy. Regular moderate physical activity can help you maintain a healthy weight and lower your heart disease risk.
  • Eat a healthy diet. Choose vegetables, fruits, whole grains, high-fiber foods and lean sources of protein, such as fish. Limit foods high in saturated fat and salt.
  • Don’t smoke. Smoking contributes to the hardening of your arteries and increases your blood pressure and heart rate. If you smoke or use other tobacco products, ask your doctor to help you quit.
  • Manage stress. Stress can take a toll on your heart. Take steps to reduce stress, such as meditation, exercise or talk therapy.
  • Get enough sleep. Quality sleep plays an important role in the healing and repair of your heart and blood vessels. Aim for seven to nine hours a night.

You can enjoy a healthy heart at any age and the extraordinary lifestyle that can accompanied it by knowing and managing your healthy heart related numbers like blood pressure, total cholesterol, A1C and body mass index.

References:

  1. https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/aging/art-20046070