Senior Health News

Health care is more than just treating your aches and pains, according to the University of Minnesota. Wellness requires taking care of your mind and spirit as well as your body. Physical, mental, social, and spiritual health all must be addressed, and your progress in each area affects your health in the others.

Why is health care a multi-faceted endeavor? The university cites facts that emphasize the importance of importance of well-being to overall health, and offers tips on how to take charge of your health in each area.

Self-Care and Prevention: More than 70 percent of diseases can be prevented, and early detection of the remaining 30 percent means earlier treatment and recovery. Making healthy lifestyle choices reduces your risks, improves your quality of life, and creates better health outcomes.

Physical Activity and Fitness: An active lifestyle makes you look and feel better, emotionally and physically. Exercise reduces the risk of certain diseases and prevents or lessens many age-related conditions. Even if you’ve been inactive until now, you can still reap the benefits by starting slowly and adding a little more activity as you are able.

Diet and Nutrition: A healthful diet can improve your body’s functioning, increase your energy and limit your risk for certain diseases. Research supports the role of dietary choices in development of diabetes, heart disease, hypertension, stroke and some forms of cancer. Start making small changes, such as limiting saturated fat or eating more whole grains and fruits and vegetables.

Stress Management: Stress is an unavoidable part of life, but prolonged exposure to the hormones our bodies produce during stressful experiences can have a long-term, negative impact on our health. Regularly practicing stress reduction techniques such as meditation, visualization, deep breathing or exercise can reduce the effects of stress, improve your immune function, increase both concentration and energy, and promote peace of mind. Start with a 10-minute session and repeat as needed.

Meaning and Purpose: A growing body of evidence suggests that having a sense of purpose in life contributes to improved health and well-being. For some people, professional endeavors provide meaning. Others find their purpose in caring for family, or working on behalf of a cherished cause. For others, creative pursuits serve as a meaningful outlet. Studies show that those who feel their efforts make a positive contribution enjoy better health and increased satisfaction in life.

Relationships: Positive connections with family and involvement in social activities increase our sense of belonging, improve health, and reduce the risk of anxiety and depression. As we age, maintaining these connections becomes even more important. The university suggests strengthening your relationships by showing tolerance, listening more, and expressing your appreciation freely and frequently.

Emotions: Attitudes and emotions affect our health, for better or worse. The university recommends developing awareness of your emotions, accepting and expressing them in healthy ways, controlling behaviors that are based in strong negative emotions, and developing a more positive attitude. Research shows that several qualities have a significant impact on emotions and health, including having a sense of gratitude, maintaining hope, forgiving others, and taking positive action during challenging times.

The university’s Taking Charge of Your Health website offers tools for assessing your wellness in each area of life, setting goals, and tracking your progress. Articles about taking charge of your health are offered in each category. For more information, visit the website at www.takingcharge.csh. umn.edu/lifestyle.

Got high cholesterol? You may want to try adding foods that lower cholesterol to your diet before turning to prescription medications. In this article, we'll look at seven fruits that scientists have linked to lower cholesterol levels.

• Blueberries. In 2004, researchers with the U.S. Department of Agriculture reported results of an animal study showing that blueberries were more effective in lowering cholesterol levels than the cholesterol medication, ciprofibrate. All hamsters in the study were fed a high-cholesterol diet, and one group received blueberry skins and another received the drug. The blueberry group had cholesterol levels 37 percent lower than the control group while the ciprofibrate group's cholesterol levels were 17 percent lower than the control group. Authors of the study attributed the cholesterol-lowering effect to a compound in blueberries called pterostilbene, which caused liver cells to activate a response that leads to lower cholesterol.

• Grapes & Wine. Grapes also contain cholesterol-lowering pterostilbene, as well as resveratol, a similar compound that's been shown to have a role in reducing cholesterol. In 2008, researchers at Madrid University developed a juice from the skin and seeds of red grapes and instructed 34 human volunteers to add the concoction to their regular diet over a 16-week period. After this time frame, volunteers experienced a 14 percent drop in cholesterol levels and a five percent drop in blood pressure readings, according to a report in the journal, Nutrition.

Wine derived from grapes is also being included in this list of foods that lower cholesterol. Reports have found two ingredients in wine that improve cholesterol: resveratol to lower LDL (bad) cholesterol and ethanol, which has been shown to raise HDL (good) cholesterol.

• Apples. The old saying, "An apple a day keeps the doctor away," applies in the case of lowering cholesterol. Apples contain a good amount of pectin, which has been shown to lower LDL (bad) cholesterol and has other benefits, including improving insulin resistance and boosting the immune system. One apple contains about 10 percent of the recommended daily fiber intake. Adequate fiber has been demonstrated to lower cholesterol naturally as the fiber helps cleanse cholesterol out of the digestive tract.

• Grapefruit. Grapefruit have significant amounts of cholesterol-lowering pectin. A 2006 study by Israeli researchers found that eating one grapefruit daily for 30 days significantly lowered cholesterol, with cholesterol levels dropping some 15 percent. The study found red grapefruit lowered cholesterol more effectively than white grapefruit.

• Oranges. Besides containing significant levels of pectin, oranges are also at the top the list of fruits in the amount of plant sterols. A 2000 U.S. Department of Agriculture study found that plan sterols or phytosterols lower cholesterol levels significantly. Another component of oranges is limonin, which a 2000 research project found to have cholesterol-reducing properties. The peel and inner white pulp of an orange contains herperidin, which has been shown to lower cholesterol and high blood pressure in animal studies. Orange peels are also a source of polymethoxylated flavones (PMFs), which can naturally lower cholesterol more effectively than drugs, according to a 2004 study in the Journal of Agricultural and Food Chemistry. Since eating orange peels is generally not palatable, you may want to grate some orange rind over salads or use them to add spice up tea, yogurt or other foods.

• Tart cherries. An animal study conducted at the University of Michigan and presented at the 2008 Experimental Biology meeting in San Diego found that tart cherries are among the foods that lower cholesterol. Rats that were fed tart cherry powder and a high-fat diet resembling the typical American diet, had cholesterol levels 11 percent lower than animals fed the same high-fat diet without any cherry powder. The group that received the tart cherry powder also had lower blood sugar levels and less fat around the midsection. Researchers at the University of Michigan say they plan to conduct a human trial measuring the benefits of the fruit. Tart cherries are different from sweet cherries or bing cherries, which are usually eaten raw. Dried tart cherries can be found in supermarkets and are delicious.

• Avocado. Although this is a high-calorie food, avocado has been shown to lower cholesterol naturally in numerous studies. Research conducted in Mexico that involved 45 participants showed that after eating avocado daily for one week, participants' total cholesterol dropped 17 percent and their HDL (good) cholesterol increased 11 percent. Avocados contain sitosterol, a nutrient that has been shown to lower cholesterol in more than a dozen human studies.

To learn about other foods that lower cholesterol including vegetables, nuts, and herbs, visit http://www.foods-that-heal.com.

Cathy Hickman writes about natural health, focusing on foods and herbs that are helpful for those with arthritis, gout and high cholesterol. She is a former newspaper researcher/reporter and is currently a contributing writer at Twin Cities Naturally, a natural health magazine.

Consumer Health Reports recently warned against the use of muscle relaxants to treat pain, due to the risk of addiction and the danger of interactions with other medications.

But pain is common as we age, and those with conditions such as fibromyalgia, MS and those who are undergoing dialysis are especially susceptible to muscle cramping.

According to one study, 95 percent of people experience pain associated with muscle spasms at some point in their life. Muscle spasms are painful involuntary contractions of muscles or groups of muscles. Most people experience cramps as a feeling of tightness in the muscle, but it is not uncommon for people to have severe pain from the affected muscle.

A new product has proven highly effective in bringing relief from muscle pain. Cramp911 ia a topical muscle-relaxing analgesic that works instantly to sooth tense muscles. It is effective on chronic cramping caused by medical conditions, as well as aches associated with overwork and exertion.

Cramp911 is a homeopathic formulation approved by the FDA, that will not hinder muscle function the way muscle relaxants do. When used prior to physical activity, it prevents the occurrence of most cramping. Used on existing cramps, the product begins working within 15 seconds and usually brings relief within two minutes. Applied before bedtime, Cramp911 ensures a good night’s sleep for people who suffer from night-time spasm.

Even though cramps are common, the root cause is not well understood, according to pharmacist Keith Del Prete, Rd.D., the developer of Cramp911. Some believe it stems from an imbalance of electrolytes. Others believe it comes form overuse or weakness of certain muscle groups.

Some causes for cramps have been identified, such as depletion of calcium, potassium and magnesium as a side effect of some diuretics medications or a diet that lacks these nutrients.

Cramp911 quickly and effectively brings relief to tight, aching muscles, and works on cramps anywhere on the body. It will not intereact with other medications, making it safe for seniors using multiple prescrptions. The product does not cause drowsiness or any other unpleasant side effects, and does not have the strong odor of many popular topical treatments for muscle pain.

Cramp911 is available online at www.cramp911.com, or use the convenient link on the health page at www.CSN50andBetter.com.