January Newsletter 2010

You Don’t Need the Gym to Keep This New Year’s Resolution!
One Senior’s Quick and Easy Tips for a Healthy 2010

For most of us, the approaching New Year means taking stock of what we accomplished in 2009 and determining our goals for 2010. Finding ways to improve our health should top the list! As seniors, it is particularly important for us to stay active and healthy because we are at higher risk for health problems that tend to occur later in life. Maintaining a healthy routine is the key factor in improving our quality of life. If you’re like me, you’re probably working on some New Year’s resolutions of your own. Here are some tips I’ve learned on how I can improve my health for 2010.

Make nutrition the mission!
Studies by the National Institute of Health show that a good diet in your later years reduces your risk of osteoporosis, high blood pressure, heart disease and certain kinds of cancer.¹ Getting proper nourishment can be affected by all kinds of outside factors, such as the medications you take, whether you eat meals alone or with company, access to healthy foods, and even changes in one’s tastes – but there is a lot you can do to take control of your diet.

We all know we should be making healthy food choices, but here are some reminders for proper nutrition in 2010:

• Eat meals that are low in sodium and fat. Whenever possible, choose low sodium or reduced fat versions of your favorite foods.
• Choose foods that are high in fiber. Look for dark, leafy greens and whole grains like brown rice. Men should try to eat 30 grams of fiber and women should get 21 grams per day, according to the Harvard School of Public Health 2009 article "Fiber: Start Roughing It!".
• When eating out, watch your portions! If you tend to overeat, ask the waiter to pack up half your meal to go as soon as your food arrives.
• If it is hard for you to get to the grocery store, try getting your groceries through a delivery service.
• Try out a new recipe to provide variety to your routine. Ask your doctor or nutritionist for meal suggestions that cater to your individual needs and flavor likings.

Get moving!
Being physically active can help prevent many health problems associated with aging such as heart disease, high blood pressure, diabetes, and obesity. Fortunately, there are a plenty of ways to get exercise no matter what your circumstances are. You don’t even need to join a gym!

Try some of these exercise tips:

• Go for a walk. Walking at least 30 minutes a day has been shown to help reduce weight and improve mental clarity.
• Get involved in a sport or activity that you enjoy such as dancing, swimming, golf, or even ping pong. Activities with others can help make exercise more fun and provide a great social opportunity as well.
• Strength training in the form of lifting weights or calisthenics can provide relief from arthritis and improve balance.
• Try SilverSneakers® - This is a program that offers a variety of exercises geared to senior citizens. The program offers free membership at participating health clubs under many Medicare plans.

Rest up!
Getting enough sleep is one of the most overlooked aspects of living a vibrant and healthy life. "Sleep deprivation impacts us physically, which can negatively affect our coordination, agility, mood and energy," says Dr. Bert Jacobson, professor and head of the School of Educational Studies at Oklahoma State University.²

There are several very easy steps you can take to make sure you get the good night’s rest that your body needs:

• Make your room as dark and quiet as possible.
• Avoid drinking coffee or taking any stimulants 3-4 hours before your bedtime.
• Listen to soothing music or recordings of soothing noises, like gentle rain or waterfalls.
• If you have a lot of trouble sleeping at night, ask your doctor for advice on natural sleep supplements or medications.

Did I mention prevention?
By taking advantage of clinical testing services offered by your physician, you may be able to detect certain illnesses at an early stage before they become unmanageable. Fortunately for seniors, Medicare covers the costs for most tests and immunization services.

Procedures and tests that you should consider are:

• Shots for flu and pneumococcal disease
• Screening for many forms of cancer, including breast, prostate, and colorectal cancer
• Early testing for glaucoma, diabetes, and osteoporosis

It’s never too late to start making healthy lifestyle changes. Here’s to a happy and healthy 2010!

1. Can We Prevent Aging? Tips from the National Institute on Aging; National Institute of Health
2. Americans Get Physical After a Good Night in Bed; The Better Sleep Council

Read the other January Newsletter articles:

• ObamaCare Busted?


• Don't Become a Victim of the Growing Diabetes Epidemic


• Medicare Open Enrollment, January 1 - March 31