SENIORS CAN KEEP HEALTHY LUSTER WITH 'BIG THREE':
Exercise, Nutrition, Hydration
BY JAMES M. RIPPE, M.D.
A recent report on aging esti
mates that the United States
already has more people
over age 65 then it has teenagers?
and the numbers of those living
well beyond the "golden years" are
growing. Of those reaching age 65,
80 percent arc living to age 80.
The extension of average lifes
pan has brought new challenges for
die aging?one of which is paying
renewed attention to leading a
healthy lifestyle. For the elderly.
that can make or break the chances
of growing old "gracefully."
1 advise my senior patients, and
young and middle-aged as well, to
pay attention to the simple things,
especially the "big three"?exer
cise, nutrition and hydration.
Exercise Important
Exercise is important at any age.
With my elderly patients, I general
ly recommend a regular walking
program. Studies have consistently
shown that walking on a regular ba
ARTHRITIC
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FIT FOR LIFE
Coastal Fitness has an excellent staff who
can create specialized programs for the
senior citizen's specific needs. Let Coastal
Fitness help you stay healthy!
Mickie Levandowski
Three years ago Mickie
suffered a stroke which
paralyzed his left side. With a
special exercise program, he
has recovered the use of his
left arm and leg. Mickie says,
"lt"s been the toughest fight
of my life, but I'm winning it."
He will be 70 years old this
year.
Walter and Merle Goldsberry
Walter, 67 and Merle, 63, have been with Coastal Fitness for
the past 5 months. Both have diabetes and their doctors
recommended exercise. Before, Merle was having foot
problems. She says "Working out helps my circulation. By
keeping fit, I can feel the difference."
BE HEALTHY AND HAVE FUN!
Nautilus ? Free Weights ? Aerobics ? Dry Sauna ? Treadmills
Life Cycles ? Climb Max Stepper ? Massage Therapist ? CPR Classes
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sis can help lower the risk of heart
disease and other chronic illnesses.
Good eating habits are another
key to overall health. No more than
30 percent of calories should come
from fat, for instance, and only 55
percent should come from carbohy
drates. Protein should make up the
rest.
Seniors, like many young people,
often overlook the easiest part of
leading a healthy lifestyle: staying
hydrated, or meeting the body's
constant need for water.
As people age, they face special
challenges when it comes to hydra
tion. Their thirst mechanism be
comcs less accuratc and their
body's ability to rcact quickly to
heat or cold rapidly diminishes.
This means seniors arc more sus
ceptible to illnesses such as heat
stroke, cramps and exhaustion,
which are caused by dehydration,
often triggered by extreme temper
ature conditions.
Some of the wanting signs of
heat-related illnesses and severe de
hydration are involuntary muscle
spasms, headache, dizziness, weak
ness and loss of consciousness.
The best way for seniors to avoid
these often life-threatening condi
tions is to drink ample amounts of
water and limit time spent in ex
treme climates. I recommend mak
ing a conscious decision to lake in
at least 2'A to 3 quarts of water a
day from all sources (liquids, solid
foods). Of this amount, at least 1-2
quarts should be water itself. To
make sure my patients get this
"minimum daily requirement" and
to make sure they always have ac
cess to water, I suggest they carry
bottled water?Evian natural spring
water is a good choice?with them,
especially when temperatures pose
a threat.
As a precautionary measure, se
niors should check with their doctor
before they start any exercise, nutri
tion or hydration program.
Osteoarthritis
Doesn't Have
To Hurt Lifestyle
Osteoarthritis affccts more
Americans (about 15.8 million)
than any other type of arthritis.
Roccnt nrocress in arthritis
A V
research and treatments indi
cates that the disease shouldn't
stop you from living a produc
tive and enjoyable life, reports
the Arthritis Foundation.
For instance, a recent study
has shown that middle-aged and
older women significantly can
lower their risk for osteoarthritis
by losing weight.
Osteoarthritis can develop
from several factors, including
overuse or injury to somcjoints,
being overweight or from re
peated use. Other studies have
indicated a genetic cause for
some forms of osteoarthritis,"
said Arthur Gray/el, M.D., se
nior vice president of medical
affairs for the Arthritis Found
ation.
Osteoarthritis causes the
breakdown of joint tissue, lead
ing to joint pain and stiffness.
As the smooth cartilage that
protects the surface of a joint
begins to wear away, the ends of
bones rub together. Early symp
toms of osteoarthritis usually
arc stiffness and pain in certain
joints, such as the fingers,
knees, feet, hip and spine.
Nutrition And Good Health
We all know vitamins arc
good for us, but as re
search probes deeper into
their benefits and our bodies, the
news keeps getting better.
Good nutrition in your 4()s and
5()s can help slow the aging process.
Along with exercise, good nutrition
and a diet that supplies a full com
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St .tic I .irin is there
plcmcni of vitamins can help pre
vent disease and keep us active.
Vitamins arc such a big part of
our lives that it's hard to believe
they arc relatively recent discover
ies. The word vitamin was actually
coincd in 1912. Each year new ben
efits of vitamins are discovered. In
the past year alone, for example, re
search has found that vitamins can
lower cholesterol, reduce heart at
tack risks and strengthen the body's
immune system. The following in
formation further explains these re
cent discoveries.
Niacin (Vitamin 113)
?Discovered in 1920s as a cure for
pellagra.
?Recently found to be effective in
the war against cholesterol.
?1 hgh doses can lower bkxxi levels
of "bad" LDL cholesterol (the kind
that causes buildup of plaque in ar
teries).
?Can raise levels of the "good"
HDL cholesterol that keeps arteries
clear.
?People witli high cholesterol
should use niacin only under med
ical supervision.
?In small amounts, niacin can help
the body convert carbohydrates,
fats and proteins into energy and
aid in hormone synthesis.
?Cuxxl sources of niacin: chicken,
turkey, halibut, tuna, peanuts and
salmon.
Beta Carotene
?A form of Vitamin A.
?Preliminary research has shown
beta carotene could potentially pre
vent heart attacks and strokes. More
data is to conic in future years.
?Vitamin A is neecssary for healthy
skin, hair and bone growth, but can
be toxic if taken in large quantities.
?Good sources of beta carotene:
carrots, sweet potatoes, pumpkins,
peachcs and cantaloupes.
Vitamin C
?May reduce cellular buildup of
sorbitol that is partly responsible
for cataracts and neurological dam
age in diabetics.
?May also prevent oilier complica
tions of diabetes including clogged
arteries.
?Good sources of Vitamin C: citrus
fruits, cantaloupe and peppers.
Vitamin K
?Vitamin E supplements can help
improve immune system responses
in men and women over the age of
60.
?As a normal part of the diet, vita
min E promotes the formation of
healthy red bkxxl cells and protects
white bkxxl cells that help fight dis
ease.
?Good sources for Vitamin E:
whole-wheat Hour, almonds, wal
nuts and com oil.
You can easily obtain a day's
worth of most of the important nu
trients listed by eating the follow
ing: one orange, one ounce of bran
Hakes cereal, one apple, iwo slices
of cracked wheat bread, one toma
to, one cup of rice, one potato, one
cup of axiked egg ncxxlles and one
cup of spinach.
If your eating habits are unavoid
ably erratic, a daily vitamin supple
ment may be helpful to your diet.