Month: September 2015

10 Warning Signs of A Heart Attack You Should Never Ignore

Posted on by Martin

Heart attacks are becoming more common especially after the development in scientific research. What people perceived as common chest pains, are now more distinctly categorized as types of heart attacks. Myocardial Infarction commonly known as heart attack is an episode that occurs due the stoppage of blood flow into a part of the heart. It can cause considerable damage to the heart muscle.

Each year, a considerable number of people fall victim to heart attacks despite the technological advancements in the field of medicine. However, it is found that the number of deaths due to heart attacks have reduced after recent advancements in medical science. People are now much more careful with their health regarding heart attacks and have become more conscious of conditions that possibly lead to heart attacks.

Is Death the Ultimate Result?

There are different degrees according to the severity of these attacks and not all heart attacks lead to death. However, no such episode is less painful and patients having gone through one such attack are more at risk of experiencing another. The risk however, can be minimized if proper precautionary measures are taken in advance.

Types of Heart Attacks

Based on the severity of attacks, heart attacks are classified as following:

  • Coronary Artery Spasmis a type of heart attack where the walls of blood arteries tighten to such an extent that it ceases blood supply to the heart. It is not easily discoverable. However, calcium channel blockers and nitrates can help treat the heart disorder
  • NSTEMI Heart Attacks result due to temporary and partial blockage of a coronary artery. It can be treated through angioplasty.
  • STEMI Heart Attacks can result due to complete blockage of a coronary artery which results in a malfunctioning of a major part of heart muscle. It is a serious type of heart attack and therefore emergency treatments involve drugs such as ‘thrombolytics’.
  • Demand Ischemia is a unique type of heart attack where a patient experiences shortage of oxygen in the blood. It often results due to infections and fast heart rates.

Are there any signs?

There are some common and obvious signs of a heart attack. These signs may seem minor and are therefore often ignored by people. This is also one big reason of the commonness of heart attacks in the world today. This article is intended to help common people and the medical field personnel to understand the basic symptoms and potential signs of a heart attack.

Before discussing these signs, there are some questions that you should ask yourself:

  • Do I smoke? Around 20% to 22% of coronary artery diseases are caused due to smoking. It includes tobacco smoking and secondhand smoke i.e. too much exposure to air pollution.
  • Did my ancestors have any history with heart attacks? If the answer is ‘Yes’, then you are more at risk of having one for yourself. Around 25 genetic variants are discovered to have been associated with heart attacks.
  • Is my general health fine? Heart attacks can also result as a consequence of other health issues such as diabetes, blood pressure problems, obesity, cholesterol and others.
  • Am I a man? In case you are, you face a higher risk as compared to women. The fact is not as concerning as it may sound but as a person ages, the chances of experiencing a heart attack also increase.

Some of these risk factors can be controlled while others are non-negotiable. In any case, precautionary measures can help reduce these risks.

Signs of a Heart Attack

As discussed before, there are some obvious and common signs that indicate to any possibility of heart attacks. Some of these major signs are mentioned below with brief and relevant details.

Heart Burn and Digestive Issues

Heart burn is a digestive disorder that results due to the opening of esophageal sphincter. During a heart burn episode, a person experiences sever pain in the chest. It normally happens to people who lie down immediately after having a meal. It can also cause stomach pains and vomits.  People who experience frequent heart burn episodes are at risk of experiencing a heart attack.

On some occasions, heart attacks are also mistaken for another such chest pain episodes and therefore, it is recommended that patients should consult medical experts once they are faced with such problems.

Pain in the Left side of the Body

It is one of the classic signs of a heart attack. A person may experience pain in the left side of the body. It generally rises in the left arm but on many occasions, it can run down the entire body. Normally, it is mistaken for a regular muscle pain and thereby ignored but it is one of the most common symptoms of a heart attack. Therefore, in case a person suffers pain in the left side of the body only especially the arm, there is a probability that a heart attack is around the corner.  The best way to avoid any severe consequences is to get immediate treatment and medical consultancy.

Quick Exhaustion

This is also a major symptom of a heart attack. In case you get tired too soon, you may be at risk of a heart attack. Try analyzing as to how quickly you get tired while doing some of the daily life activities like walking, climbing stairs, jogging and others, etc. Complete analysis of your daily life fatigue and exhaustion period can help you identify how much risk you face. Consult your medical advisors and doctors about your fatigue. It can reduce down any possible chances of a heart attack and thereby improve your health conditions as well.

Unstoppable Coughing

This is a symptom which is more common in those who already suffer from heart problems. They need to pay special attention and consult medical experts for it. Generally patients are faced with episodes where they do not cease coughing.  In severe cases, blood coughs are also witnessed. General signs of cough related heart attack symptoms are pinkish white mucus which results due to blood leakage in the lungs. Medications that help with ceasing coughs can help a great deal in overcoming this possible heart attack symptom.

Unusual Sweating

Sweating is pretty normal until it results due to some exercise or hot weather conditions. Some people generally loose much of their body’s liquid in the form of sweat. However, if a person experiences cold sweating for no apparent reasons, it is an alarming situation and immediate actions should be taken. Emergency checkup is most recommended to avoid any severe consequences.

Jaw Pain and Throat Pain

People suffering from sinus are commonly faced with jaw pain. Often it is related to any muscular problems. However, throat pain that initiates from the chest center and creeps up to the throat and then the jaw is one of the obvious signs of a heart attack possibility. Like other symptoms’ treatment, emergency medication and immediate consultation is inevitable for the patients. It can save from any further and much severer damages.

Dizziness

Feeling dizzy can be pretty normal especially after having taken a considerable amount of alcohol but if it happens for no apparent reason, it is the time you consult your medical advisor immediately.  Often this dizziness is accompanied by chest pains and gasping for breath. All these signs are alarming enough for a patient to consult a doctor as soon as possible.

Swollen Hind Limbs

In case a person feels that the lower limbs are swelling abnormally, it is one of the more obvious indications of a heart attack. It happens as the heart cannot cope up with the demand of blood to the lower body. It also affects the kidneys as well as the urinary bladder. It arises due to a medical phenomenon referred to as ‘Bloating’. The swelling can also cause disturbance while walking and people are generally restricted to bed. Medical advisors should be consulted immediately to avoid any sever consequences.

Rapid Heart Beat

A stable heart beat is a sign of healthy heart. In case the heart rate disturbs too much or there is a big difference in average and recorded heartbeat, it is a possible sign of a heart attack. Many heart attack cases are reported to have had a cause that was directly or indirectly related to the inconsistency of the patient’s heartbeat. Therefore, heartbeat should be checked on regular basis and any abnormality should be reported to the doctor immediately to keep from a possible heart attack.

Snoring

One can never predict as to how loud or softly he or she snores while sleeping. Loud snoring is also a sign of heart attacks. An external observer can be asked to keep a check on the level of snoring especially for those who suffer from heart problems.

Conclusion

Heart attacks are a common problem in the world today. Most people in the world who suffer from heart attacks are unaware of the possible signs and symptoms of heart attacks and therefore, it should be strictly considered that a patient is kept under observation for all the above mentioned symptoms.

 

Insomnia: Tips and Benefits of a Good Night’s Sleep

Posted on by Martin

What is Insomnia?

Insomnia is a common and persistent sleep disorder that can be characterized by having difficulty falling and/or staying asleep. It can affect your energy levels, your mood and your health. As a result, work performance and quality of life in general can be affected as well.

Every single person has different sleep requirements, even though the majority of adults require seven to nine hours of sleep each night. So how can you tell if you have insomnia? The following are some symptoms you can look out for:

  • Experiencing difficulty falling asleep at night
  • Frequently waking up in the middle of the night, and subsequently having difficulty going back to sleep
  • Feeling tired and not adequately rested after waking up in the morning
  • Waking up too early in the morning
  • Sleepiness during the day
  • Problems with concentration or memory
  • Getting irritated or annoyed easily

Who gets Insomnia?

What most people don’t realise is that insomnia is a very common disorder. Many adults experience it at some point, but only a small proportion of these people actually realise that what they are facing is a real disorder that requires treatment or at least some adjustments in lifestyle.

To understand who gets insomnia, it is first important to note that there can be two different types of insomnia – primary insomnia and secondary insomnia.

Primary Insomnia

This means that the person is facing sleep problems that are not directly associated with any other health conditions.

Secondary Insomnia

This means that the sleep problems a person is facing can be attributed to other health conditions or personal issues, such as depression, pain or discomfort, stress, substance abuse, or even medications. It can also be due to environmental factors such as extreme temperatures (hot or cold), light or noise.

Benefits of having a good night’s sleep

When we get busy in our lives, we often sacrifice our sleeping time, staying up late or waking up early to get more work done. The importance of a good night’s sleep is often overlooked. What most people don’t realise is that getting a good night’s sleep can actually give us a host of benefits. The following are just some of these benefits:

Improved memory

When a person sleeps, his or her mind goes through a process called consolidation. During this process, memories or learnt skills are practiced and strengthened. As such, sleep improves your memory and also primes your mind for the learning of new skills.

Longer lifespans

Studies have shown that sleeping too much or too little is correlated to a shorted lifespan. In a 2010 study involving older women, it was found that there are a higher number of deaths amongst those who got less than five hours of sleep per night.

Curbed inflammation

A study found that C-reactive protein is higher in people who get less than six hours of sleep per night. This C-reactive protein has been associated with a higher risk of heart attack.

Similar research has also indicated that people who get six hours or less of sleep a night have higher levels of inflammatory proteins in the bloodstream as compared to people who get more than six hours of sleep a night. A higher level of inflammatory proteins has been linked to higher risk of heart disease, stroke, diabetes, arthritis, premature aging, and a whole host of other health problems.

Sharpened attention

When we don’t get enough sleep, our attention spans suffer. A study in the journal Pediatrics discovered that children who get less than eight hours of sleep a night are more likely to be inattentive, hyperactive and impulsive.

In the case of older adults, a lack of sleep results in sluggishness and sleepiness. Our reaction times and decision making capabilities are also affected. This is why insomnia is a major cause of traffic accidents. According to the National Highway Traffic Safety Administration, being tired accounted for the highest number of fatal single-car run-off-the-road crashes in 2009.  The figure was even higher than that of alcohol-caused road accidents!

Reduced risk of obesity

Researchers at the University of Chicago have found that dieters who are well rested tend to lose more fat than those who were sleep deprived. Even though both groups of participants shed similar amounts of total weight, it was discovered that those who were sleep deprived tend to lose more muscle mass instead of fat. It was also found that participants who got less sleep tended to feel hungry more often than those who got adequate amounts of sleep. This is because metabolism and sleep are controlled by the same portion of the brain, causing the hormones that control sleepiness to also affect our appetites.

Reduced stress levels

Getting a good night’s sleep has a positive effect on our overall well-being. One of the ways it does so is by reducing our stress levels. This leads to reduced irritability, and also a decreased risk of depression.

How does sleeping well affect depression? Well, a good night’s sleep can decrease anxiety levels, leading to greater emotional stability. This then reduces your risk for depression. Of course, oversleeping is not great for emotional stability either.

Tips for getting a good night’s sleep

If you are currently facing problems getting a good night’s sleep, don’t worry for you are not alone. Often, you just need to make some small changes in your lifestyle and habits in order to overcome the sleep disorder.

Here are some tips on how to get a good night’s sleep:

  • Switch off all electronic devices about an hour before you go to bed. This includes devices such as TVs, cell phones or computers. This is because the glow from the screen can disturb your sleep. In fact, the glow from a digital clock on your bedside table may also prove to affect your ability to fall or stay asleep.
  • Reduce the number and length of your naps during the daytime. Getting too much sleep during the daytime can affect your ability to fall or stay asleep at night. If you absolutely need to take a nap during the day, try to keep it to less than 30 minutes. Also, try to avoid napping in the afternoon or too close to bedtime.
  • Save your bedroom for sleep and sex. Try to avoid doing other activities such as work or watching the TV in bed. If you are able to do this, your body will automatically sense that it is bedtime when you get into bed.
  • Keep a regular sleep schedule. This means that you should go to bed and wake up at roughly the same time every day. This conditions your body to be able to fall asleep easily at the same time every day. And yes, this includes weekends. One mistake many people make is that they sleep in on weekends. This messes up your snooze-wake schedule, which contributes to Monday blues.
  • Try not to eat a heavy meal too close to bedtime. This causes your digestive system to be overloaded, which then makes it difficult for you to fall asleep. It is ideal to avoid eating at least an hour before going to bed. If you absolutely have to eat something, go for a small snack such as crackers or milk.
  • Dim your lights about 2 hours before bedtime. When the lights are dimmed, your brain is signalled to produce melatonin, which is a hormone that induces sleep. If you are doing an activity that requires some light, try to use a 15-watt or lower bulb.
  • Avoid consuming liquids within the last hour or so before bed. This reduces your odds of having to make a trip to the bathroom in the middle of the night, after which it might be difficult to go back to sleep.

 

 

References:

http://www.webmd.com/sleep-disorders/guide/insomnia-symptoms-and-causes
http://www.mayoclinic.org/diseases-conditions/insomnia/basics/definition/con-20024293
http://www.webmd.com/sleep-disorders/sleep-benefits-10/

http://www.health.com/health/gallery/0,,20459221,00.html

 

How to Keep Your Aging Bones Strong

Posted on by Martin

 

As we age, many people fall prey to bone loss and osteoporosis. Both of these conditions can cause bones to deteriorate and, eventually, may result in painful bone fractures. As it stands now, osteoporosis-related fractures are one of the leading causes of senior disability in the U.S. Fortunately, osteoporosis doesn’t have to be a part of the aging process and there are many ways that seniors and older adults can work to keep their aging bones strong and healthy as they age.

The Dynamics of Bone Density

For most people, bone mass levels peak at age 30 and begin to decline steadily afterward. Although bone remodeling continues to take place, people who are older than 30 lose more bone mass than they are able to build back. Bone loss rates are more pronounced in some people than they are in others and there are a variety of factors that affect how much bone mass a person will loose with age. These include factors the following:

How Much Calcium You Consume

People who eat a diet that is very low in calcium are likely to suffer more bone loss than people who eat a calcium-rich diet. Calcium deficiency can often lead to decreased bone density, premature bone loss and a higher risk rate for fractures and breaks.

Lack of Physical Activity

Physical activity is one of the most important factors for keeping bones strong and people who live sedentary lifestyles are likely to suffer bone loss and fractures at a higher risk than more active people.

Smoking or Drinking

Smoking cigarettes or consuming more than 2 alcoholic drinks each day greatly increases the risk of developing osteoporosis due to the fact that alcohol can interfere with the body’s ability to retain and absorb calcium. Similarly, tobacco products make it difficult for the body to transport nutrients to the bone, which makes them brittle and vulnerable to breaks.

Gender

As a general rule, women are at a higher risk for osteoporosis than men due to the fact that, on a genetic level, women have less bone tissue than men. Additionally, both women and men who have a body mass index of less than 19 have less bone mass, which means their bones may become brittle more rapidly with age.

Genetics

Your family history and race both have a great deal to do with bone loss rates. People of Caucasian or Asian descent are at increased risk for developing Osteoporosis, as are people from all races who have an extensive family history of bone loss.

Hormones

Hormones play a large role in bone loss rates. People with excessive levels of thyroid hormone will experience more bone loss, as will women experiencing reduced estrogen rates as a result of  menopause. Additionally, women who suffer from amenorrhea and men with low or declining testosterone levels will suffer a loss of bone mass.

Medications

People who have been using a long-term corticosteroid medication or an anti-seizure medication may be at increased risk of bone loss due to the medication’s ability to interfere with the body’s dispersal of nutrients.

Preventing Bone Loss: What You Can Do

Although bone loss will inevitably happen as people age, it doesn’t need to be so severe as to lead to osteoporosis. Fortunately, there are many preventative measures seniors and aging adults can take to keep their bones healthy and strong all throughout life’s later years.

Nutrition

Nutrition is one of the most important parts of maintaining bone health. Specifically, people need to be sure to they are consuming enough calcium- and Vitamin D-rich foods in their diets. When it comes to calcium, women after the age of 50 and men after the age of 70 should be consuming 1,200 mg of calcium on a daily basis. Keep in mind that the best sources of any nutrient are generally whole food sources and people can find ample levels of calcium in foods such as dairy products (whole milk, yogurt, cheese), nuts, leafy greens such as kale, salmon and soy-based products such as tofu. If, after switching to a calcium-rich diet, you still find yourself low on the calcium intake, consider adding a calcium supplement to your diet.

Vitamin D, on the other hand, should be consumed at a rate of 800 international units (IU’s) per day for adults beyond the age of 71. Food sources of Vitamin D include egg yolks, tuna and Vitamin D-fortified milk. Additionally, spending time in the sun aids in the body’s production and synthesis of Vitamin D.

Exercise

In addition to ensuring adequate nutrition, people who are concerned about keeping their bones strong should pay extra attention to exercise. When it comes to maintaining bone health and decreasing bone loss, there are two types of exercise that people should focus on. These include the following:

Weight-Bearing Exercise

Weight-bearing exercises are particularly important for bone health and can actually help slow the bone deterioration rate in people already affected by osteoporosis. Weight-bearing exercises stretch and pull muscles and bones more than everyday activity and, thus, can help strengthen bones in the long-term. Great option for weight-bearing exercises for seniors and older adults include Tai Chi, Yoga, walking, golf, ballroom dancing, moderate hiking and racket sports such as tennis and squash. These activities all provide weight-bearing activity that allows the bones to adjust to moderate force and, in turn, become as resilient and strong as possible.

Muscle-Strengthening Exercise

Muscle-strengthening exercises maintain muscle flexibility and condition and, as such, can actually slow the rate of bone loss and prevent related fractures. Generally, muscle-strengthening exercises include functional movements that involve lifting the body’s own weight. Forms of muscle-strengthening exercises may include utilizing elastic exercise bands, using free weights for low-impact workouts and using weight machines to build and maintain lean muscle. Additionally, people who suffer from joint pain or stiffness may find swimming helpful, as it is low-impact and also offers all of the muscle-strengthening, stretching and flexibility benefits of the above exercises.

Lifestyle Adjustments

In addition to adopting a healthy diet and ample exercise, people who want to prevent bone loss should also limit alcohol and stop smoking. These two changes alone will go a long way toward increasing bone health and limiting the risk of painful fractures.

Although bone loss is a reality of aging, osteoporosis doesn’t have to be. With these easy dietary and lifestyle changes, seniors and older adults can ensure that their bones stay strong, healthy and capable throughout all stages of life.

 

6 Important Steps to Living a Healthy Life

Posted on by Martin

Everyone strives towards living a healthier lifestyle, but few of us know how to actually go about doing it. But fret not, all you have to do is to simply adhere to the following steps, and you’ll easily be living a healthier lifestyle in no time at all!

 

1. Take stock of your life

In order to get started, you first need to take stock of your current lifestyle in order to figure out what needs to be done.

How are you doing health-wise? Schedule a comprehensive health check-up to find out. In fact, no matter how you are doing health-wise at the moment, you really should schedule regular appointments with your doctor for routine check-ups.

Look also at your current activity level, both in terms of physical activity and social activity. Are you getting enough physical activity? Do you have a healthy social life? It always helps to have a supportive social circle, regardless of how you are currently doing in life.

2. Get any significant issues under control

If you have any chronic health problems, it is crucial that you have some sort of plan to get things under control. Ensure that you are receiving appropriate medical attention and treatment, and lose any habits you may have that could aggravate your condition. For instance, if you have chronic respiratory problems, you should avoid smoking.

Managing your stress levels well is also crucial. Develop some healthy coping mechanisms, such as exercise or meditation, in order to keep your baseline stress level in check.

Regardless of the nature of the issues you are facing (be it physical, psychological or otherwise), it is advisable that you have a stable support system in place. The support of a medical professional and/or your loved ones could go a long way.

3. Increase your daily activity level

It is advisable to get at least one half hour of exercise at least three days a week. Getting regular exercise is an essential part of a healthy lifestyle. This is because it not only helps you to maintain a healthy body weight, build strong bones, and fight osteoporosis, but it can also help to prevent depression.

So mix things up, and make exercise fun for yourself. If you do not like jogging or swimming, go for a cycle around the neighborhood or at the beach. Pick up a new sport with a friend. Alternatively, you could work exercise into your daily routine. For example, opt to take the stairs instead of the elevator. If you do this for an entire year, you could burn twice the number of calories you would have burnt by riding the elevator.

4. Regulate your diet

This is the part that a lot of people dread. But having a healthy diet really isn’t as bad as you might think it is. Don’t think of it as something you ‘should’ do. Rather, think of it as something you ‘choose’ to do. Your mindset can make a huge difference.

As most of you already know, you should aim to have 5 to 9 servings of fruits and vegetables daily. Try to have a range of fruit and vegetables in order to get a good mix of micronutrients and vitamins. A good way to do this is to have a variety of colors (e.g. carrots and peas for orange and greens).

Also, try to avoid overeating. If you find that you have a huge appetite, try slowing down the speed at which you eat your meals. In addition, don’t work or watch TV whilst you are eating. These prevent you from fully enjoying your food, which makes you less psychologically satisfied with your meal. If you absolutely have to snack in between meals, go for a healthy snack such as a piece of fruit or a salad. Remember that the type of calories you consume is just as important as the number of calories you consume.

5. Get adequate rest every night

Getting enough sleep is as important as having a healthy diet and exercise regime. Lack of sleep can cause you to overeat and be less equipped to deal with stress. With that said, it is important that you do not ignore any chronic sleep problems you may have. See a sleep specialist if you are facing any sleep problems that you are unable to deal with alone.

The following are some tips for dealing with sleep problems. Avoid watching the telly or using the computer two hours before bedtime. This is because the light emitted from the screens tricks your brain into thinking that it is time to be up and about. Also, avoid doing heavy exercise close to bedtime. Vigorous activity causes your body’s core temperature to rise, making it more difficult for you to fall asleep. You should also try to stick to a regular sleep schedule. When your body has settled into a routine, you will be better able to fall asleep at night.

6. Avoid (excessive) alcohol/drug consumption

If you consume alcohol or any other additive substance on a regular basis, you will find yourself facing a multitude of health problems. This is especially so for the case of tobacco, regardless of whether it is consumed in the form of cigarettes, cigars or chewing tobacco. In fact, if you avoid (excessive) alcohol and/or drug consumption, you will be able to save yourself a ton of money.

If you absolutely have to consume alcohol, for work or other social reasons, ensure that you do not overdo it. Consult a medical expert to find out what is a reasonable amount.

 

http://www.webmd.com/balance/features/healthy-living-8-steps-to-take-today

http://www.webmd.com/diet/4-steps-healthy-lifestyle

http://www.realsimple.com/health/preventative-health/healthy-lifestyle

http://depts.washington.edu/uwcoe/healthtopics/healthylife.html

Importance and Benefits of Vitamins for Seniors

Posted on by Martin

What are vitamins?

Vitamins are organic chemical compounds that organisms get from food. What is special about these compounds is that organisms’ bodies are able to produce them, but are not able to do so in adequate quantities for normal metabolism, hence the need to get additional amounts through foodstuff. If the body does not receive sufficient amounts of vitamins, deficiency diseases may develop.

There are two main types of vitamins – fat-soluble vitamins and water-soluble vitamins.

Fat-soluble vitamins

These vitamins are stored in organisms’ livers and in fat tissues. They are absorbed through the intestinal tract. Fat-soluble vitamins can be stored in the body for long periods of time. Hence, there is no need to consume fat-soluble vitamins on a daily basis.

Examples of fat-soluble vitamins include Vitamins A, D, E and K. They are found mainly in fatty foods and animal products.

Water-soluble vitamins

The important thing to note about water-soluble vitamins is that they are not stored in the body for very long; any excess water-soluble vitamins are quickly expelled from the body as a component of urine. As such, we need to replace the water-soluble vitamins in our bodies often to ensure that our bodies have a constant supply.

Examples of water-soluble vitamins include Vitamins C, B (i.e. all the B vitamins) and folic acid. They can be found in a wide variety of foods. For instance, dairy product, fruit, vegetables and grains all contain water-soluble vitamins. However, water-soluble vitamins are easily destroyed by heat, so cooking foods causes some vitamin loss.

Why should seniors and aging adults take vitamins?

People of all ages need vitamins, but they are especially important in the case of seniors and aging adults. This is due in most part to physiological changes linked to aging. This explains why organizations such as the Institute of Medicine have separate nutrient recommendations for people aged 70 and above; it is done in order to cater to the increased micronutrient requirements of this group of people.

When one ages, one faces decreased needs for energy intake. This is partly due to decreased physical activity level, hence requiring less food due to the lowered metabolic rate. Older persons may also face decreased appetites or have financial problems, rendering them unable to acquire adequate nutrient-dense foods (i.e. foods that have high levels of essential nutrients per food unit). For example, one study found that 50% to 75% of residents in German nursing homes have low energy intake. However, one’s requirements for micronutrients remain the same despite the decreased need for energy intake. In fact, an older person’s micronutrient requirement is, in some cases, even higher than that of a younger person (this will be explained later on). The reduced food intake is then unable to keep up with the constant (or increased) needs for micronutrients, even if the senior or aging adult consumes nutrient-dense foods.

Additionally, the ability of older adults’ bodies to absorb and utilize micronutrients is lower than that of a younger person’s. With less efficient absorption and utilization, it is crucial for older adults to have increased nutrient intake in order to ensure that the body is still receive sufficient amounts of micronutrients. As if all that were not enough, chronic conditions and medications can also affect nutrient requirements. A large percentage of older persons have to take medications for chronic conditions, and some of these medications cause nutrient wasting interactions, especially in the case of the Vitamin B family.

A study has shown that when an older person regularly uses supplements, his or her risk for having a nutrient intake below the Estimated Average Requirement is reduced by four times.

What happens if seniors and aging adults don’t get enough vitamins?

In general, when one is unable to meet the required levels of micronutrients, this results in the development of deficiency diseases. The types of health-related problems that arise from the deficiency of different micronutrients vary. The following is a non-exhaustive list of some of the problems that may arise from micronutrient deficiency:

Degenerative diseases

According to the European Food Safety Authority, Vitamin E is an essential antioxidant for the human body. When one is deficient in Vitamin E, various chronic degenerative diseases can develop. The risks are especially high in the case of elderly persons. These degenerative diseases can affect many parts of the body, include the skeletal and muscular systems.

Central nervous system function disorders/Immune system disorders

The central nervous system metabolizes dopamine and noradrenaline. This process requires certain levels of Vitamins B2, B6 and B12. It also requires folate and Vitamin C. As such, if a person does not have enough of these micronutrients, the central nervous system will not be able to function properly. The synthesis of neurotransmitters and amino acids also require certain micronutrients.

The immune system will also be affected, causing the person to be more susceptible to common viruses and infections. In the case of seniors or aging adults, these seemingly minor illnesses could possibly lead to more major health complications.

Cognitive function disorders

The process of energy production in the brain depends heavily on several micronutrients. These include but are not limited to Vitamin B2, B6, B12 and C. These vitamins play an important role in the glycolysis and the respiratory chain.

Certain vitamins are also crucial for proper brain functioning. Insufficiencies may lead to age-related cognitive decline and, in extreme cases, Alzheimer’s disease.

 

http://www.medicalnewstoday.com/articles/195878.php

http://www.nhs.uk/Conditions/vitamins-minerals/Pages/vitamins-minerals.aspx

http://www.sciencedirect.com/science/article/pii/S0899900714003396

http://www.ncbi.nlm.nih.gov/books/NBK51837/

https://www.nia.nih.gov/health/publication/whats-your-plate/vitamins-minerals

http://www.webmd.com/healthy-aging/news/20121130/older-adults-vitamins-supplements

http://www.webmd.com/healthy-aging/nutrition-world-2/missing-nutrients

https://www.healthambition.com/food-rich-minerals/

What Causes Diabetes and How to Prevent and Treat It

Posted on by Martin

What is diabetes?

Diabetes – I’m sure we’ve all heard about it, but how many of us actually know what it means? The term diabetes actually refers to a group of diseases that can arise due to a rage of causes. In general, people who have diabetes have high blood glucose. This state can also be referred to as high blood sugar or hyperglycemia.

Diabetes can be classified into two common main types – type 1 and type 2. They are brought about by different causes.

Diabetes can be classified into two common main types – type 1 and type 2. They are brought about by different causes.

What are the causes of diabetes?

Type 1 diabetes

Type 1 diabetes is an autoimmune disease, meaning that the body’s immune system attacks and destroys its own beta cells even though its normal function is to protect the body from infection by destroying viruses, bacteria and other harmful foreign substances. Diabetes then occurs when there is insufficient insulin due to the destruction of insulin-producing beta cells in the pancreas.

Type 1 diabetes usually occurs in children and young adults, although it is possible for it to occur in persons of any age.

Genetic Susceptibility

One important factor in determining a person’s likelihood of developing type 1 diabetes is heredity. Many genes that are passed down from biological parent to child have been found to be influential in determining susceptibility to and protection from type 1 diabetes.

Autoimmune Destruction of Beta Cells

Research has suggested that insulin itself might be an important trigger for the immune system attacking the beta cells. Put simply, people who are susceptible to developing type 1 diabetes have immune systems that respond to insulin as if it were an antigen (or foreign substance).

Environmental Factors

Environmental factors can play a significant role in the development of type 1 diabetes. Possible factors include food ingested and toxins present in the environment. It has been suggested that environmental factors can trigger the immune system’s attack on beta cells.

Viruses and Infections

Viruses alone are unable to bring about type 1 diabetes, but there has been a correlation between viral infections and diagnosis of type 1 diabetes. This suggests that there is a link between the two. Also, type 1 diabetes often develops during the winter, which is also the period of time in which viral infections are common.

Type 2 diabetes

Type 2 diabetes is the most common form of diabetes – more so than type 1 diabetes. It can be brought about by a number of factors. A person with type 2 diabetes is unable to utilise insulin effectively, and at the same time is unable to produce enough insulin to compensate for the impaired ability to use insulin.

Type 2 diabetes is most common in middle-aged and older people who are overweight. However, it can also be found in obese children and adolescents.

Genetic Susceptibility

Genes are one of the most critical factors regarding susceptibility to type 2 diabetes. This is proven by the high rate of type 2 diabetes in families, especially in the cases of identical twins. Also, there are distinct variations in type 2 diabetes prevalence by ethnicity – namely, African Americans, American Indians and Pacific Islander Americans are amongst the ethnic groups that seem to be most susceptible to type 2 diabetes.

Genes can also affect a person’s risk of type 2 diabetes by increasing his or her tendency to become overweight.

Obesity and Physical Inactivity

If your caloric intake is much higher than your level of physical activity, this can lead to obesity, which causes insulin resistance. This then contributes to susceptibility to type 2 diabetes. It is alright to have a high caloric intake, but do ensure that you have a relatively high level of physical activity to go with it.

Insulin Resistance

Insulin resistance is common amongst people who are overweight, have excess abdominal fat, and are not physically active. Because of these factors, their liver cells respond ineffectively to insulin. The pancreas is then stimulated to produce extra insulin. The combination of ineffective insulin utilization and beta cell dysfunction causes blood glucose levels to rise, resulting in diabetes.

How can I prevent diabetes?

Type 1 diabetes cannot be prevented, but you can prevent type 2 diabetes by making the following healthy lifestyle choices.

Be more physically active:

Try to get about 30 minutes of moderate physical activity every day. Choose to take a walk instead of the bus, or the stairs instead of the elevator. Or you could take a nice relaxing swim after a long day at work. It will go a long way in preventing obesity and hence diabetes.

Lose excess weight:

If you are currently overweight, do try to get your weight down to a healthy range. A good guide is to aim to lose 7 percent of your body weight. So if you are currently weighing in at 90.9 kilograms (200 pounds), simply aim to lose 6.4 kilograms (14 pounds) and you would have reduced your risk of diabetes.

Have a healthy diet:

Reduce your consumption of foods that are high in calories and fat content. Choose instead to have more fruits, vegetables and whole grains. Lean meats are a good idea as well.

Medication:

Oral medication for diabetes can help to prevent the onset of type 2 diabetes. Such drugs include but are not limited to Glucophage and Glumetza.

How is diabetes treated?

Diabetes used to be a fatal disease a long time ago, before insulin was discovered. But with advances in medical technology and knowledge, people diagnosed with diabetes are able to lead a normal life.

The most important aim of diabetes management are the following – keeping blood glucose levels, blood pressure and cholesterol levels under control. To do this, you need to lead a healthy lifestyle – have a healthy diet, get adequate physical activity – and take insulin. Regarding the taking of insulin, it is important to balance your insulin intake with the amount of food you eat. Your level of physical activity also affects the timing and quantity of insulin you need to take.

Other things to take note of:

Monitoring your blood glucose levels:

You should go for regular blood tests to monitor your blood glucose levels in order to ensure that it isn’t fluctuating too widely.

Monitoring your blood pressure and cholesterol levels:

Although these aren’t directly related to diabetes, diabetics tend to be at higher risk of developing cardiovascular disease. As such, it is essential that you monitor your blood pressure and cholesterol levels in order to prevent developing cardiovascular disease. Eating healthily, doing frequent exercise and avoiding smoking will help as well..

 

http://www.diabetes.co.uk/treatment.html

http://www.medicinenet.com/diabetes_treatment/article.htm

http://www.cdc.gov/diabetes/basics/prevention.html

http://www.hsph.harvard.edu/nutritionsource/preventing-diabetes-full-story/

http://www.medicalnewstoday.com/info/diabetes/

http://www.niddk.nih.gov/health-information/health-topics/Diabetes/causes-diabetes/Pages/index.aspx

http://www.nhs.uk/Conditions/Diabetes-type2/Pages/Treatment.aspx

 

September is Healthy Aging Month: 7 Steps to Aging Healthy

Posted on by Martin

Healthy Aging month is an initiative dedicated to making known and embracing the positive aspects of aging. A national observance for the past fifteen years, it’s a time for Americans over the age of 45 to step back, look at their overall well-being, and adopt better health practices to preserve good health.

To age “well” is more than just a state of being. Healthy aging includes being well-rounded psychologically, socially, and physically, and includes taking active measures to ensure such. While some may associate being diagnosed with certain physical ailments as inevitable due to genetic predispositions, many physical maladies are actually not determined by genetics alone and can be combated with appropriate preventative measures.

Here are some general tips for aging successfully and living a healthier lifestyle:

  1. Take the time to get your eyes checked

Slight changes in vision can be normal as time goes on, but a marked or sudden decrease may not be. Because vision is such a vital part of daily life, it is important to maintain regular check-ups with your physician and discuss any concerns with them as well. The aging population is at a higher risk of developing eye issues, including: floaters, dry eyes, cataracts, age-related macular degeneration, dry eyes, and other retinal disorders.

  1. Hearing

Age-related hearing loss is most commonly caused by changes to the inner ear, although certain medications and prolonged exposure to noises that are too loud can also play a role. Hearing loss can cause someone to have difficulty hearing the doorbell or phone ring, or have trouble maintaining a conversation with a friend. However, treatments for those with hearing loss can be promising. Even for those with severe hearing loss, hearing aids (or cochlear implants), speech-reading treatments, and auditory training can produce a significant increase in the quality of one’s life.

According to the National Institute of Health (NIH), about 17% of American adults are affected by some form of hearing loss (1).

  1. Blood Pressure Screening

Check with your physician every year for abnormal blood pressure. A normal reading of blood pressure is 120/80 mmHg, although the Centers for Disease Control (CDC) estimates that 29% of Americans suffer from hypertension, or high blood pressure, and that this condition costs the nation $46 billion per year (2)! Hypertension is a blood pressure reading above 140/90 mmHg (3) and increases the risk of heart attack and stroke. Based on one’s situation, a physician may suggest medication, changes in diet, and physical exercise (3) to alleviate the situation. While age, race, and genetics all play a role in developing this condition, there also steps that the average person can take to reduce the risk of developing it, including: reducing sodium intake, maintaining a healthy weight, consuming less alcohol, and not smoking (3).

Hypotension, or low blood pressure, can be dangerous as well. One of the symptoms of hypotension is dizziness, which is caused by insufficient blood supply to the brain.

  1. Meeting with family

There are plenty of new things to appreciate as you get older and spending time with a growing family is one of them. Allocate a bit of time each week for social activities with family, as this makes for priceless memories and carefree laughter.

  1. Volunteer

Volunteering is worthwhile way to spend time because it gives the person a feeling of accomplishment and is also a perfect way to give back to the community. To find out if an organization is in need of volunteers, give them a call or look on their website online.

  1. Practice something challenging

Learning a new language or playing a challenging puzzle game, like Sudoku, is a great way to keep the brain sharp. In addition, a study called the Advanced Cognitive Training for Independent and Vital Elderly (ACTIVE) discovered that a series of specific “brain exercises” were found to improve cognitive function in its 2,832 elderly participants. A CBS News article reports that participants in this study “reported that they had an easier time with daily activities such as managing their medications, cooking meals or handling their finances than did participants who did not get the training” (4).

The article acknowledges that the study’s “training course was designed to bolster specific cognitive abilities that begin to slip as people age. It does not aim to prevent dementia caused by underlying disease such as Alzheimer’s” (4).

  1. Keep your body moving

Whether this is taking a long walk at the end of the day or spurts of short activity spread throughout the day, physical activity is important in preventing certain health conditions and strengthening the body.

The Centers for Disease Control outlines a time goal for physical activity per week, by the 2008 Physical Activity Guidelines for Americans, for adults here and older adults (ages 65+) here. If you have any concerns about physical activity due to a condition you may have, be sure to consult a physician first.

September may be Healthy Aging month, but taking active measures for healthy aging should be a priority no matter what time of year. As a famous person once said, “The greatest wealth is Health”.