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Stop smoking

If you give up smoking, a self-imposed pollution, you will lower your risk of developing lung cancer, heart attacks, and serious lung diseases like bronchitis and emphysema (condition in which air sacs of the lungs are enlarged). You won’t get coughs and colds so often and you’ll find you have more energy. Your sense of taste and smell will improve and you won’t get breathless so quickly.

Eat wisely

* Eat a balanced diet including starchy foods (carbohydrates), meats and fish (proteins) and fruits and vegetables (fiber).

* As you are less active now, you should eat smaller portions of food and cut down on the amount of sugar you take. This will help prevent your becoming overweight, prevent glucose intolerance and hyperinsulinemia (a condition in which there is excess levels of circulating insulin in the blood) and protect your teeth from decay.

* Older people are salt-sensitive, therefore use less salt and sauces in your cooking as salt causes your body to retain water which may lead to high blood pressure.

* Try using spices and herbs to flavor your food instead of soy sauce, tomato or chili sauce.

* Avoid canned or salted foods.

* Use fresh meat and vegetables instead.

* Eat less fatty food to reduce your risk of heart disease.

* Trim away all fat and skin from your meat before cooking.

* Steam, boil, stew, grill, roast or bake your food instead of deep-frying it.

* Use margarine in place of butter and avoid creamy cakes and pastries.

* Don’t eat more than 2 to 3 eggs a week. Take less organ meats (like liver) and prawns.

* Eat more cereals, fresh fruits and vegetables every day. This prevents constipation and ensures that you get enough vitamins and fiber, too.

* Take enough calcium to prevent osteoporosis.

* Good sources of calcium include milk (preferably low fat or skim), yoghurt and cheese; dills, sardines and salmon; dried peas and beans; beancurd and soya bean milk; leafy green vegetables.

* Other good sources of fiber are wholemeal bread, brown rice and dried beans.

* Drink 6 to 8 glasses of fluids a day to help your body wash out wastes and other poisonous substances. Water is best but clear soups and fresh fruit juices are also good.

* Stop alcohol.

Exercise regularly

* Always check with your doctor before beginning any kind of exercise program. Be alert for unusual symptoms like chest pain, breathlessness, joint discomfort or severe cramps and get your doctor’s advice if any of these occur.

* Exercise before meals or about 2 hours after eating. Drink plenty of water before, during and after exercise to replace fluids lost by sweating.

* Always spend about 5 minutes doing warm-up stretching exercises before you begin your main exercise. You should also take about 5 minutes at the end to do some cooling-down stretches.

* Remember, the aim is to exercise 3 to 5 times a week, 15 to 60 minutes each time until you sweat and breathe deeply without getting breathless. If you aren’t used to exercise, start slowly and gradually increase the amount and duration of the exercise until you reach your target.

* Choose an exercise you enjoy and get your friends to share it with you so that exercising becomes something fun that you’ll all look forward to.

Promote mental health

* Maintain good relationships and social interactions with your family. Spend time with your grandchildren. Respect your children’s decisions and only give advice when they ask for it. If you have to stay with one of your children, choose the one with whom you get along best.

* Keep in touch with your friends. Call them on the phone or pay them visits. Make friends with your neighbors and other residents of your community.

* Make good use of your time:

a. Take up a new hobby like chess, painting or a musical instrument.

b. Do things for others. Cook a meal for your family and baby-sit your grandchildren when their parents are working. Help out at charitable organizations. Get involved in community work.

c. Try to be independent. Learn how to sew on a button, mend a tear or change a plug.

d. Keep your mind active. Stay in touch with current events by watching TV, listening to the radio and reading newspapers. Discuss and exchange views with your family and friends. Maintain a busy routine.

* These information were taken from Your Health Guide, the Family Health Guide.

The time of your life

No miracle drug or wonder cure can stop you from growing old. It’s a natural process which all of us will face in turn. But it doesn’t have to be a time for despair and decay. By learning how to take care of your body and mind, there’s no reason why the years to come shouldn’t be happy, healthy and active ones.

The process of physiologic or normal aging begins from the moment we are born. It is a natural and gradual process that affects different    people in different ways. Not everyone ages at the same rate or in the same manner. Some people at 80 are more active than others at 50.  These information were taken from Your Health Guide, the Family Health Guide.

As more research on the process of aging is done, extrinsic factors (lifestyle, etc) more than genetic factors have been shown to accelerate  the aging process.

Even different parts of the body may age at different rates. You may have white hair and wrinkles but still be able to do an hour of simple  exercise every morning.

The Aging Process

With time, most of us can expect some changes to occur. The earliest begin to appear in the 40s. Fine wrinkles or “laugh lines”, greying or thinning hair and growing stiffness in the joints are common. Many people also notice they have to hold things farther away from their faces to see them clearly – the start of far-sightedness.

By the 50s, skin starts to lose its elasticity and may develop small brown spots. Muscular strength declines and bones can become thin and brittle. Women reach their menopause and stop menstruating. Men are still capable of fathering children at this age but it may take them longer to do so.

As one reaches the 70s, the senses often begin to change. Eyesight becomes less sharp and hearing less acute. Taste and smell may also be affected, and this may lead to marginal malnutrition.

Other organs slow down as well. Digestion takes longer and the heart may not work as efficiently. Arteries become more stiff. One does not react so quickly in an emergency.

In the 80s, bladder control may be more difficult and memory, particularly of recent events, may be poorer.

Despite what some people think, intelligence does not naturally deteriorate with age. If it does, it is usually caused by disease. There may be some difficulty with abstract reasoning but problem solving abilities based on judgment and experience actually improve. Dementia (general mental deterioration) is rarer in older people who have a higher educational attainment and who continue to stimulate their mind.

Here are some tips on coping with changes and advice on how to be active and stay healthy in your golden years.

Skin

* Use moisturizers like lanolin after bathing to prevent dry skin and decrease wrinkling.

* Prevent photo-aging of the skin by avoiding going out in the noonday sun; if you can’t, use an umbrella or some sunblock lotion.

* Wear rubber gloves while washing dishes and avoid using strong detergents.

Hair

* Use a mild shampoo every 3 to 4 days.

* Wash your hair in cold or lukewarm water. Hot water loosens the hair roots.

Eyes

* Get your eyes checked if your vision is poor. A new pair of spectacles may be all you need.

* See an eye doctor every 2 or 3 years to check for cataracts and glaucoma (raised pressure in the eye).

* Make sure your lights at home are bright enough.

Hearing

* Avoid loud music and noises.

* See your doctor if you have difficulty hearing. It may just be due to impacted cerumen (ear wax). Use a hearing aid if he recommends it.

Bladder control

* See your doctor if you find you cannot control your bladder. Most causes are treatable and reversible. Some elderly males may have to use incontinence bags which can be worn even when bicycling or dancing.

* Absorbent pads or geriatric diapers can help to overcome the discomfort and inconvenience of poor bladder control.

Muscles and heart

* Exercise will strengthen your muscles, heart and lungs. But if you aren’t used to exercising or if you have a medical condition, check with your doctor first before you start.

* Brisk walking, cycling and swimming are good exercises for older people.

* Start off slowly and gradually build up until you are exercising for 15 to 60 minutes, 3 to 5 days a week.

Joints

* Keep your joints supple with stretching exercises:

o Rotate neck, shoulders, wrists and ankles. Bend elbows and knees.

o Bend body forwards, backwards and sideways. Do sit-ups.

o Raise your legs up in front, to the side and back. Play an imaginary piano with your fingers.

* Take up yoga or simple exercises. These not only keep your joints supple but also help to improve your sense of balance and to avoid falls.

* • Keep your hands and feet warm at night to prevent stiffness in the morning.

Bones

* Osteoporosis or thinning of the bones is common among women over 60. It can be avoided or prevented by proper nutrition and adequate calcium intake and regular exercises.

* Women reaching menopause should check with their doctors whether they need to take any hormone supplements.

Teeth

* Brush your teeth with fluoride-containing toothpaste after breakfast and before bedtime. Floss once a day.

* Change your dentures when they become loose. Well-fitted dentures enable you to chew properly and will not get accidentally swallowed.

* *See your dentist regularly (at least once a year) to check for cavities and gum disease. He will also make sure your dentures fit properly.

Many people aged 65 and over die every year from accidents. Many more end up disabled as a result, either temporarily or permanently. Common causes of accidental injuries among the elderly are:

* Falls – This is a much more dangerous threat to older people than they are to younger people. Balance is not as good, and it is harder to recover balance once a fall has started.

* Choking – This may happen when the size or texture of food is not suitable for the elderly. It may also occur when talking or laughing while eating.

* Fires – The elderly are more at risk from fire due to a poor sense of smell, restricted or slow mobility and less resilience to the effects of smoke and burns.

* Poisoning or Drug overdose – This may occur due to inadequate knowledge about drugs, non-compliance to prescription, or even taking other person’s drugs.

Risk factors

Some factors increase the risk of accidental injuries in older people:

* Physical changes of aging like poor eyesight, hearing and balance

* Disability due to diseases like arthritis, stroke or muscle weakness

* Mental confusion from depression, medicines, alcohol or disease

* Poor lighting at home

* Stairs, split levels and steps

* Highly waxed or polished floors, wrinkled or loose rugs and spilled liquids on floors. If you live on your own and no one knows you are hurt, it may be some time before you receive help.

Make your home safer

* Install bright lights, especially in dark corners and along stairs. Put a light switch next to your bed in case you have to get up at night.

* Use non-slip types of flooring like mat tiles, mosaic or wall-to-wall carpeting. Avoid small, loose rugs and mats.

* Avoid having too much furniture. Arrange it so that there are clear pathways to the bathroom, kitchen, doors and windows. Buy heavier chairs that    won’t slide backwards or topple over. Choose furniture that has smooth, rounded edges.

* Pause for a moment when going from well-lit areas to darker areas. This will give your eyes time to adjust to the change. Put a colored strip on the        edge of hard-to-see steps.

* Don’t trail wires or extension cords across rooms or passageways. Use ceiling or wall lights and fans instead of standing ones.

* Use a shower instead of a bathtub. Install a floor-mounted hand rail inside the shower so you have something to hold on to. Or use a plastic chair to    sit on while showering. Put up shower curtains or a shower screen to keep the rest of the bathroom floor dry.

* Buy cups with big handles for a firmer grip. Avoid boiling hot drinks and soups. Wipe off all spilled liquids at once.

* Wear non-slip rubber-soled shoes and slippers. Discard poorly fitting shoes or slippers and don’t wear high heels. Avoid trailing clothes which may trip you up. Use a walking stick if necessary, especially when moving in crowded areas.

* Don’t smoke, especially in bed.

* Never buy or use over-the-counter drugs. Consult a doctor when feeling sick.

* Never take other person’s drugs.

* Before taking a drug, check carefully if it is the right one, taken at the right time, through the right route and with the right dosage.

* Never place different drugs into the same container. Empty containers should be disposed of and not to use to store other drugs.

* Before a meal, chop food into small pieces. During a meal, chew thoroughly before swallowing. Do not talk or laugh during chewing or swallowing food.

* Ensure the set of denture is in its fixed position and not loose.

* Be more cautious when taking soft and sticky food.

* Make friends with your neighbors and arrange a signal for emergencies.

The following information was taken from the book: The Home Remedies Handbook.

In addition to easing discomfort, you can learn to live well with arthritis by protecting your joints. What’s more, with a little planning and reorganizing,  you can learn to do daily tasks more efficiently, so that you’ll have more energy to spend on activities you enjoy. Here are some tips from the Arthritis  Foundation that can help.

Plan ahead each day. Prepare a realistic, written schedule of what you would like to accomplish each day. That way, you can carry out your most  demanding tasks and activities when you think you’ll have the most energy and enthusiasm—in the morning, for instance.

Spread the strain. As a general rule, you want to avoid activities that involve a tight grip or that put too much pressure on your fingers. Use the  palms of both hands to lift and hold cups, plates, pots, and pans, rather than gripping them with your fingers or with only one hand. Place your hand flat  against a sponge or rag instead of squeezing it with your fingers. Avoid holding a package or pocketbook by clasping the handle with your fingers. Instead, grasp your goods in the crook of your arm—the way a football player holds the ball as he’s running across the field—and you won’t be tackled by as much pain.

Avoid holding one position for a long time. Keeping joints “locked” in the same position for any length of time will only add to your pain and stiffness. Relax and stretch your joints as often as possible.

“Arm” yourself. Whenever possible, use your arm instead of your hand to carry out an activity. For example, push open a heavy door with the side of your arm rather than with your hand and out stretched arm.

Take a load off. Sitting down to complete a task will keep your energy level up much longer than if you stand.

Replace doorknobs and round faucet handles with longer handles. They require a looser, less stressful grip to operate, so you’ll put less strain on your joints.

Build up the handles on your tools. For a more comfortable grip, tape a layer or two of thin foam rubber, or a foam-rubber hair curler, around the handles of tools such as brooms and mops.

Choose lighter tools. Lightweight eating and cooking utensils can keep your hands from getting heavy with hurt.

Let automatic appliances do the work for you. Electric can openers and knives, for instance, are easier to operate than manual versions. An electric toothbrush has a wider handle than a regular toothbrush.

Say no to scrubbing. Spray pots and pans with non-stick cooking spray and/or use cookware with a non-stick surface. Consider getting a dishwasher, too, to save your joints some work.

Keep your stuff within easy reach. Adjust the shelves and racks in any storage area so that you don’t have to strain to reach the items you need. Buy clothes with pockets to hold things you use often and need close by, like a pair of glasses. Use an apron with pockets to carry rags and lightweight cleaning supplies with you as you do your household chores. Store cleaning supplies in the area in which they will be used. Keep the same supplies in several places, such as the upstairs bathroom and the downstairs bathroom as well as the kitchen.

Use a “helping hand” to extend your reach. For those items you can’t store nearby, buy a long-handled gripper, the kind used in grocery stores to grab items from top shelves. Make household chores easier with a long-handled feather duster or scrub brush. Grab your clothes from the dryer with an extended-reach tool.

Don’t overdo the housework. Plan on tackling only one major cleaning chore a day, whether it is doing the laundry or cleaning the kitchen.

Velcro is the way to go. Interlocking cloth closures on clothing and shoes can save you the frustration of buttoning and lacing.

Walk this way up and down the stairs. Lead with your stronger leg going up, and lead with your weaker leg coming down.

Bend with your knees. When reaching for or lifting something that’s low or on the ground, bend your knees and keep your back straight as you lift.

Let loose with loops. You won’t need quite as tight a grip if you put loops around door handles, such as those on the refrigerator and oven. Have loops sewn on your socks, too, then use a long-handled hook to help you pull them up.

Dig out that little red wagon. Heavier loads will be out of your hands if you use a wagon or cart that glides along on wheels. Use it to tote groceries or baskets of laundry, for instance.

Read with ease. Lay your newspaper out on the table rather than holding it up to read. Likewise, lay a book flat or use a book stand to give your hands a break as you read.

Sit on a stool in the tub. A specially made stool can give you a steady place to shower and can ease your way in and out of the tub.

Plant yourself on a stool in the garden. Sitting, rather than stooping, over your flower beds or vegetable garden may help reduce the stress on your back and legs.

Ask for help. Don’t be afraid to ask your family members or friends for assistance when you need it. As the saying goes, many hands make light work. By sharing the load, you’ll have more time and energy for the people and activities you enjoy.

Contact the Arthritis Foundation. The Arthritis Foundation can let you know of joint-friendly or energy-saving items specially made for use by arthritis sufferers. Call the Arthritis Foundation Information Line at 800-283-7800, Monday through Friday, 9:00 A.M. to 7:00 P.M. Eastern time, to talk to a skilled operator who can answer your questions about arthritis.

An estimated 50 million adults in the United States reported being told by a doctor that they have some form of arthritis, rheumatoid arthritis, gout, lupus, or fibromyalgia.  In 2007–2009, 50% of adults 65 years or older reported an arthritis diagnosis. This information came from the Centers for Disease Control and Prevention.

The following information was taken from the book The Home Remedies Handbook. While there are no cures, there are steps you can take to ease discomfort and get back more control over your life. There are more than 100 different forms of arthritis and rheumatic disease, with a host of causes, according to the Arthritis Foundation in Atlanta. Among the more widely known afflictions are osteoarthritis, rheumatoid arthritis, gout, and lupus.

Osteoarthritis is primarily marked by a breakdown and loss of joint cartilage. Cartilage is the tough tissue that separates and cushions the bones in a joint. As cartilage is worn away and the bones begin to rub against each other, the joint becomes aggravated. In osteoarthritis, this breakdown of cartilage is accompanied by minimal inflammation, hardening of the bone beneath the cartilage, and bone spurs (growths) around the joints. “It will eventually affect virtually everyone in old age,” says John Staige Davis IV, M.D., professor in the Division of Rheumatology at the University of Virginia, School of Medicine in Charlottesville.

Rheumatoid arthritis, on the other hand, is not an inevitable aspect of the aging process. For reasons unknown, the synovial membrane, or lining, of a joint becomes inflamed, so pain, swelling, heat, and redness occur.

In the case of gout, needle-shaped uric acid crystals collect in the joints, due to a fault in the body’s ability to metabolize, or process purines. Purines are naturally occurring chemicals found in certain foods, such as liver, kidney, and anchovies. The disease primarily affects overweight, fairly inactive men over the age of 35.

Lupus, on the other hand, affects many more women than men. It is a condition in which the body’s own immune system attacks healthy cells. The symptoms are wide-ranging, from joint pain to mouth sores to persistent fatigue.

Researchers are beginning to understand what may predispose some people to arthritis. One clue to the puzzle: “There are indications that collagen, which helps form the body’s cartilage, may be defective in some people,” says Arthur I. Grayzel, M.D., senior vice-president for Medical Affairs at the Arthritis Foundation.

While you cannot cure your condition, you can adopt a variety of coping techniques that will leave you more active and in control of your life.

Here are some tips to help relieve discomfort and get you back into the swing of things:

Keep moving. Maintain movement in your joints as best you can. This can help keep your joints functioning better for a longer amount of time and, at the same time, brighten your outlook on life. “Every patient should keep active,” says John R. Ward, M.D., professor of medicine at the University of Utah, School of Medicine in Salt Lake City. “And remember that even small movements mean a lot. If all you can tolerate is a little housecleaning or gardening, for instance, that’s okay, too.”

Exercise, exercise, exercise. “Exercises work best when inflammation has calmed down,” notes Janna Jacobs, PT., C.H.T., physical therapist, certified hand therapist, and president of the Section on Hand Rehabilitation of the American Physical Therapy Association (APTA).

There are a few different types of exercises that are used to help arthritis sufferers. The simplest, easiest exercises that can be done by almost any arthritis sufferer are called range-of-motion exercises. They help maintain good movement by putting the joints through their full range of motion. You’ll find several range-of-motion exercises recommended by the Arthritis Foundation in “Exercises for Arthritis.”

Isometrics, in which you create resistance by tightening a muscle without moving the joint, can help to strengthen muscles. Weight-bearing exercises, such as walking, also build muscle strength. While strengthening exercises can be beneficial for the arthritis sufferer, however, they should only be done under the supervision and care of a therapist or physician, says Grayzel. And, “anyone with any type of cardiovascular disease should not do multiple resistance exercises for a sustained amount of time,” warns Ward.

Stretching, which helps make the muscles more flexible, is often recommended as the first step in any exercise regimen. Likewise, warming up your joints before beginning any exercise makes them more flexible. Massage your muscles and/or apply hot or cold compresses or both—whichever your health-care practitioner recommends or you prefer. A warm shower is another way to warm up.

Give your hands a water workout. Try doing your hand exercises in a sink full of warm water for added ease and comfort, suggests Jacobs.

Don’t overdo it. Ward has come up with a “useful recipe” you can use to see if you’ve overdone your exercise routine. See how you feel a few hours after you exercise and then again after 24 hours. If your pain has increased considerably during that period of time, then it’s time to cut back on the frequency and amount of exercise that you’re doing, he says. Of course, if the activity brought relief, you’ve found a worthwhile exercise. Tailor your routine to include the exercises that give you the most relief—and the most enjoyment.

Play in a pool. If you find even simple movements difficult, a heated pool or whirlpool may be the perfect environment for exercise (unless you also have high blood pressure, in which case you should avoid whirlpools and hot tubs). Try a few of your simpler exercises while in the water. The buoyancy will help reduce the strain on your joints. And, “the warm water will help loosen joints and maintain motion and strength,” says Ward. Even a warm bath may allow you some increased movement. In a pinch, a hot shower may do wonders. Running the stream of water down your back, for instance, may help relieve back pain.

Don’t overuse over-the-counter creams. These pain-relieving rubs give temporary relief by heating up the joints. However, “frequent use may activate enzymes that can break down the cartilage in the joints,” says Davis.

Put on a scarf. Not around your neck, but around the elbow or knee joint when it aches. “A wool scarf is your best bet,” says Jacobs. Be careful not to wrap it too tightly, however; you don’t want to hamper your circulation.

Pull on a pair of stretch gloves. “The tightness caused by the stretchy kind may, in fact, reduce the swelling that often accompanies arthritis,” says Ward. And the warmth created by covered hands may make the joints feel better. “Wearing thermal underwear may have the same warming effect on joints,” says Grayzel.

Get electric gloves. Hunters use these battery-operated mitts to keep their hands toasty on cold mornings in the woods. “The gloves just may do the trick to keep your hands warm and pain-free,” says Jacobs. She recommends keeping them on all night while you sleep.

Try a water bed. According to the National Water Bed Retailers’ Association in Chicago, many owners claimed in a study that their rheumatoid arthritis “was helped very much by a water bed.” And Earl J. Brewer, Jr., M.D., former head of the Rheumatology Division of Texas Children’s Hospital in Houston, believes he knows why. “The slight motions made by a water bed can help reduce morning stiffness,” he says. “And a heated water bed may warm the joints and relieve joint pain.”

Slip into a sleeping bag. If a water bed is out of the question, you might consider camping gear. “The cocoon like effect of a sleeping bag traps heat, which can help relieve morning aches and pains,” reports Brewer. He learned of its therapeutic effects when many of his patients told him that they got relief by sleeping in their sleeping bags on top of their beds.

Get “down.” Brewer tells the story of a doctor from Norway who happened to stay in a bed-and-breakfast while on business in New York. The doctor, who was suffering from arthritis pain, slept peacefully each night in the B&B’s bed and woke each morning pain-free. The bed was outfitted with a goose-down comforter and pillow. According to Brewer, the bedding’s warmth and minute motion brought on the relief. For those who are allergic to down, an electric blanket may bring some relief.

Watch your weight. Being overweight puts more stress on the joints. As a matter of fact, a weight gain of 10 pounds can mean an equivalent stress increase of 40 pounds on the knees. So if you are carrying excess pounds, losing weight can help improve joint function. “People who lose weight can slow the progress of their osteoarthritis,” says Grayzel.

Question any cure-all. Frustrated by the chronic pain of arthritis, some sufferers pursue a litany of promises for 100 percent relief—whether from a so-called miracle drug, a newfangled diet, or another alternative treatment. Unfortunately, at this time, arthritis has no cure. So, before you jump at the next hot-sounding testimonial, proceed with caution. Get all the facts. Consult your physician or other health-care provider. Even age-old techniques, such as wearing a copper bracelet, should be viewed with skepticism, agreed by most experts. And remember, if something sounds too good to be true, it probably is.