Antioxidants could help preserve muscle strength

By Marilynn Larkin

NEW YORK (Reuters Health) - In a study in older adults, dietary intake of vitamins C and E was linked with muscle strength, leading the researchers to suggest at a meeting in Atlanta this past weekend that a diet high in antioxidants could play an important role in preserving muscle function in older adults.

"Muscle strength is really a marker of aging," one of the investigators, Dr. Anne Newman of the University of Pittsburgh, told Reuters Health. "Muscle strength starts declining when people are in their 40s, but it decreases dramatically after age 60."

This decline is "a major risk factor" for becoming frail and disabled, she said, but certain strategies may slow down the loss.

In previous work, Newman and her associates identified physical activity and, separately, dietary protein as important for maintaining muscle strength.

For their current study, to evaluate the potential benefits of micronutrients, the researchers asked more than 2,000 men and women in their 70s about their long term eating habits. They also measured participants' grip strength at the outset and two years later.

On Saturday at the Gerontological Society of America's annual meeting, the researchers reported a significant positive link between dietary intake of vitamins C and E and subsequent change in muscle strength, regardless of participants' initial strength levels.

At this point, it's not clear whether vitamins C and E specifically help preserve muscle strength, or if intake of these micronutrients is a marker of a healthy diet, Newman said. "Since they're in the food, they could be directly related, or they could be marking diets high in fruits and vegetables and low in sodium -- all of which would have beneficial effects."

The average daily dietary intakes of vitamins C and E in the study were 144 milligrams and 11 milligrams, respectively. "For vitamin E at least, our cohort's intake was on average a little lower than the recommended daily allowance," Newman pointed out. "So while it's possible to get enough of this micronutrient in the diet, you have to pay attention and be sure to include foods rich in that vitamin."

The team is trying now to determine "the optimal level of physical activity and optimal nutrients in the diet that will preserve muscle strength," Newman said.

Meanwhile, she added, the current findings provide "another reason for doctors to encourage patients to eat a balanced diet, rich in fruits and vegetables."

Newman cautioned consumers not to start taking high-dose supplement of vitamins C and E. "In clinical trials with very high doses of antioxidants, you don't see any benefits and in some cases, they're potentially harmful," the researcher said.




Reuters Health

Antioxidants could help preserve muscle strength

Some Prescription Meds May Raise Seniors' Risks of Falling

(HealthDay News) -- Seniors who take antidepressants, sedatives and other psychotropic medications may be at increased risk for falls, a new review shows.

Canadian researchers analyzed 22 published studies that included a total of 79,081 participants older than 60. The studies evaluated nine classes of drugs: high blood pressure medicines; diuretics; beta blockers; sedatives and hypnotics; neuroleptics and antipsychotics; antidepressants; benzodiazepines; narcotics; and non-steroidal anti-inflammatory drugs.

After pooling the data and adjusting for other factors, the review authors concluded that there was a significant association between the use of sedatives, hypnotics, antidepressants and benzodiazepines and the risk of falls in older adults.

"Given the divergent results shown by some observational assessments within specific medication classes, the results of our meta-analysis reiterate the need for caution when prescribing these medications to seniors," wrote John C. Woolcott, of the University of British Columbia and the Centre for Health Evaluation and Outcomes Sciences in Vancouver, and colleagues.

"It is hoped that future research in this area can be completed with larger sample sizes in both community and long-term care facility settings and thus improve the quality of information about fall risks that is available to physicians and pharmacists when they are deciding which types of pharmacotherapy to provide," the researchers added.

The study is published in the Nov. 23 issue of the Archives of Internal Medicine.
More than 30 percent of people older than 65 suffer a fall at least once a year. Falls and their complications are the fifth-leading cause of death in the developed world, according to background information in the study.

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Related Article 
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Some Prescription Meds May Raise Seniors' Risks of Falling

Smart Senior Citizens Guide to Flu Season from Geriatrics Center at U. of Michigan

Those over 50 need to be immunized against seasonal flu. That’s the most important step most older people can take to get safely through the flu season, says Karen Hall, M.D., Ph.D., a University of Michigan Geriatrics Center specialist.

And here’s a lesser known fact: Older people who come down with flu-like symptoms should stay home, but promptly contact their primary care physician to carefully monitor their symptoms. They may be priority candidates for antiviral drugs, usually best started within 48 hours of the flu’s onset, to make their flu less severe and complications less likely.

“If you have a high fever, cough, sore throat and muscle aches, don’t wait. Call your health care provider and describe your symptoms,” says Hall, a U-M associate professor of geriatric medicine.

“Anyone with shortness of breath or chest pain should go to an emergency room.”

In this year’s complicated flu season, there have been periodic shortages of vaccines for seasonal flu, which typically begins in late November, and for the H1N1 flu that’s grabbing headlines as a new threat for people under age 64.

Hall says the first step in getting the appropriate vaccinations is to contact your primary care doctor to arrange for the vaccinations recommended for you. If you are a candidate for one or both types of flu vaccine but your doctor has none available, ask to be put on a waiting list.

Some stores, including Meijer, Kroger and Target, offer flu vaccinations, except when vaccines are in short supply as they have been recently. Check ahead to be sure a store has vaccine available.

“It’s important to get vaccinated against seasonal flu now, or as soon as possible,” says Hall. Seasonal flu is already circulating in the community.

For those middle-aged and older, advice on who should be vaccinated for each type of flu depends on your health status and your age. Here’s a breakdown about who should get which vaccinations:

   ● Seasonal flu vaccine: All people 50 or older are more likely to be severely affected and should get vaccinated.

   ● Pneumonia vaccine: if you are over 65, or are under age 65 and have a health condition that puts you at higher risk, ask your doctor about getting a pneumonia vaccination. This vaccine is widely available and protects against the most common form of pneumonia. Booster pneumonia vaccinations are needed every five to seven years.

   ● H1N1 vaccine: If you are age 49-64 and have certain health conditions that put you at greater risk, ask your doctor about an H1N1 flu shot. Conditions include chronic lung conditions such as emphysema and asthma, immune disorders, cardiovascular disorders, diabetes, lung and liver disorders, neurological disorders and kidney disorders.

People over 64 aren’t eligible for H1N1 vaccine, because they are the most likely to already have some immunity due to earlier exposure to a similar flu strain.

Tips to avoid catching the flu

   ● Wash hands or use a hand sanitizer frequently.

   ● Avoid touching your nose, eyes and mouth.

   ● Practice good health habits: Get plenty of sleep, eat nutritiously, drink fluids and exercise.

   ● Avoid crowds and contact with people who are sick. If grandchildren or other children in your life have a flu-like illness, avoid seeing them until about 72 hours after they’ve stopped having symptoms.

Tips if you have flu-like symptoms

   ● Stay home and get in touch promptly with your doctor.

   ● Get lots of rest, use acetaminophen or ibuprofen to ease symptoms and remember to drink plenty of liquids.

   ● Avoid social contacts that are not essential. Remember you are infectious two days before coming down with symptoms and until you have had no fever for 48 hours.

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Source: seniorjournal.com

Smart Senior Citizens Guide to Flu Season from Geriatrics Center at U. of Michigan

Seniors and Social Life: Where and how to find friends

Where a senior resides, the organizations a senior belongs to, and the activities she participates in can determine whether she is socially isolated or enjoys an active social life.
Consider these social options:

• Retirement communities -- Seniors who live in retirement communities can participate in a wide range of organized activities that help them interact and minimize isolation.
• Apartment buildings with gyms -- Seniors who live in buildings that have their own gyms can exercise regularly and get to know neighbors while doing so.
• Health clubs -- Joining a health club can enable people who live in single family homes or apartments without gyms to take classes, work out, and socialize.
• Golf, tennis or racket ball clubs -- Some seniors belong to sports clubs that provide them with both a social network and the opportunity to exercise.
• Learning-in-retirement groups -- Classes for retirees that are sponsored by local colleges can offer both mental stimulation and a network of friends
• Groups based on common interests -- Some seniors enjoy regularly meeting with others who share common interests, such as gardening, discussing books or films, hiking (the Appalachian Mountain Club has special sections of local chapters for seniors), knitting, sewing, discussing foreign policy, bowling, writing, etc.

Want social connections but don't know where to start? Here are more suggestions:

• The local senior center, which probably offers lectures, classes, and meals.
• The local library, many of which have book discussion groups for seniors, as well as lectures and concerts.
• Your community's adult education classes.
• Your local college or university's classes, lectures and concerts. Some have special classes or activities for seniors while others encourage seniors to take regular classes at a discounted rate.
• Your local YMCA or JCC, many of which have movement classes for seniors.
• Health clubs, many of which have exercise, tai chi, dancercise or yoga classes for seniors.
• Civic, political, medical, educational or arts organizations looking for volunteers.
• Affinity groups, such as organizations or clubs for guitar players, singers, memoirists, walkers, hikers, environmentalists, amateur theatre actors, etc.
• Support groups.
• Churches, synagogues, mosques, or religious organizations that offer adult education, social action groups, and are always seeking volunteers.
• Alumni groups.
• Professional organizations, such as of lawyers, doctors, public relations specialists, etc.
• For women, The Red Hat Society.
• Widowed or divorced seniors who want companionship could consider online dating, which has connected more than one happy older couple. But don't always believe what you read in a profile. And it is helpful to follow your instincts --  if something about the person doesn't feel right, don't pursue it.
• Create your own affinity group on a topic of interest. You can go to Meetup.com and create a group on any topic, such as Lovers of Musical Theatre or Foreign Films. You will have to pay a monthly fee of $25 (the fees go down if you contract for more than one month at a time) to advertise there, but you can then ask the group members to share the cost with you. You can also create your own group and advertise at no cost on Craigslist.com. Or you can consider starting a group at your local church or through your local adult education organization. Be creative! By basing a group on your own interests, hopefully you will encounter people with similar passions.

It's never too late to get connected socially, which then helps with physical health as well. People with social connections tend to stay healthier.


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care.com

Seniors and Social Life: Where and how to find friends

3 Ways to Live Longer

If there is one thing human kind has struggled with from the beginning of time, it is how to maintain our youth. Our ultimate goal has become prolonging quality life as long as possible. Cultures have tried herbs, potions, martial arts, yoga, vitamins, wine, and the list goes on. The good thing is, we have generations of trial and error to help us decide what lifestyle to choose in order to prolong our own lives.

1.)

There has been a team of scientists doing studies of what they refer to as "blue zones" around the world. These zones are where they have the highest ratio of people living into their 100's! They studied every aspect of their lives to pinpoint the key things they believe help us live longer. Pretty exciting news! The first obvious step is diet. A few major similarities between these blue zones is the fresh food. In a lot of these areas, they found gardeners! Going back to fresh and organic seems to have a major impact on our longevity. Omega 3 (fish), light meats, olive oil, garlic, and wine (at least two daily glasses) are all very important ingredients to your daily diet. All of this has to do with the amount of daily antioxidants you feed your body. Very simple if you ask me. Don't forget to drink lots of water to top it off!

2.)

Of course, the one we hear all the time...exercise! Obviously, it is important because it keeps your blood moving and important nutrients in the places where they are needed. The good news is, you don't have to become a marathon runner to accomplish this step. In the "blue zones" people got their excersise walking from place to place instead of driving or gardening/picking weeds. A good idea is to combine step one and step two ...start your own garden (if you have a yard). Anything works as long as you get your blood moving everyday! Don't be a couch potato and step away from the reality shows! The other benefit is the relaxation you achieve through exercise and the sense of calm you get from time alone. These are very important to your daily routine.

3.)

Lastly, they found family and happiness to play a big role in longevity. People need to come back to a more simple existence. One filled with less material importance and more time executed family activities. Instead of working extra hours at work, cut something out and go to the park with the kids. Enjoy life instead of stressing about every little thing. You can't take money with you. This is something unheard of in all the "blue zones" of the world. The people enjoy each other and cherish every moment of human interaction. This is healthy living. Please enjoy my links to additional information on this subject. I found some very interesting articles and helpful tools to help you on your journey. Live Long!

3 Ways to Live Longer

Single Seniors: Looking for Love and Companionship Online

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Single Seniors: Looking for Love and Companionship Online