Sr Health about bone loss

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The Senior’s Guide to Staying Healthy Year-Round
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No matter your age, it’s important to take care of your body and prevent illness.

But if you’re 65 or older, something as simple as the flu or a common cold can progress and lead to complications. This includes secondary infections like pneumonia, bronchitis, an ear infection, or a sinus infection. If you have a chronic condition such as asthma or diabetes, a respiratory illness can make these worse.

Because of this, it’s important to make healthy choices to strengthen your immune system and reduce the likelihood of illness.

Follow these nine tips to stay healthy year-round.
1. Get active

Physical activity is an immune system booster. The more you move, the more your body is able to fight inflammation and infections.

The activity you partake in doesn’t have to be strenuous. Low impact exercises are effective, too.

You might consider biking, walking, swimming, or low impact aerobics. If you’re able to, engage in moderate intensity exercise for about 20 to 30 minutes a day to reach the recommended total of 150 minutes a week. Also, strengthen your muscles by lifting weights or doing yoga.

Modify your exercise routine to find what feels best for you.
2. Take supplements as necessary

Some supplements help support a healthy immune system. Before taking a supplement, always ask your doctor if it’s safe, especially if you’re taking a prescription medication. Some supplements they may recommend include calcium, vitamin D, vitamin B6, or vitamin B12.

Take supplements or multivitamins as instructed to boost your immune system.
3. Eat a healthy diet

Diets rich in fruits, vegetables, and lean meats also give your immune system a boost and protect against harmful viruses and bacteria that cause illnesses. Fruits and vegetables are a good source of antioxidants. Antioxidants protect your cells from damage and keep your body healthy.

You should also limit your consumption of sugary and fatty foods, which can trigger inflammation in the body and lower your immune system.

In addition, limit your intake of alcohol. Ask your doctor about safe amounts of alcohol to drink per day or week.
4. Wash your hands frequently

Washing your hands on a regular basis is another excellent way to stay healthy year-round. Viruses can live on surfaces for up to 24 hours. It’s possible to become ill if you touch a virus-covered surface and contaminate your hands, and then touch your face.

Wash your hands with warm soapy water often, and for at least 20 seconds. Avoid touching your nose, face, and mouth with your hands.

You can also protect yourself by using antibacterial hand sanitizer when you’re unable to wash your hands. Also, disinfect surfaces around your home and workstation frequently.
5. Learn how to manage stress

Chronic stress increases your body’s production of the stress hormone cortisol. Too much cortisol can disrupt different functions in your body, including your immune system.

To reduce stress, increase physical activity, get plenty of sleep, set reasonable expectations for yourself, and explore relaxing, enjoyable activities.
6. Get plenty of rest

Not only can sleep reduce your stress level, but sleep is how your body repairs itself. For this reason, getting an adequate amount of sleep can result in a stronger immune system, making it easier for your body to fight off viruses.

Sleep is also important as you get older because it can improve memory and concentration. Aim for at least seven and a half to nine hours of sleep per night.

If you have trouble sleeping, talk to your doctor to find the underlying cause. Causes of insomnia can include inactivity during the day and too much caffeine. Or it can be a sign of a medical condition like sleep apnea or restless leg syndrome.
7. Take steps to prevent infections

Getting annual vaccinations is another way to stay healthy throughout the year. If you’re age 65 and older, talk to your doctor about getting a high-dose or adjuvant flu vaccine.

Flu season is between October and May in the United States. It takes about two weeks for the vaccine to be effective, and it reduces the risk of the flu by 40 to 60 percent when the vaccine strains match the circulating strains.

The flu virus changes each year, so you should get the vaccine yearly. You can also talk to your doctor about getting pneumococcal vaccines to protect against pneumonia and meningitis.
8. Schedule annual physicals

Scheduling a yearly checkup can also keep you healthy. Always speak with your doctor if you have concerns about your health.

Conditions like diabetes and high blood pressure can go undetected. Regular physical examinations will enable your doctor to diagnose any problems early. Getting early treatment may prevent long-term complications.

Also, if you have any cold or flu symptoms, see your doctor immediately. The flu virus can lead to complications in adults over the age of 65. The immune system weakens with age, making it harder to fight off the virus.

If you see a doctor within the first 48 hours of flu symptoms, they can prescribe an antiviral to reduce the severity and length of symptoms.
9. Avoid contact with people who are sick

Another way to protect yourself year-round is to avoid being close to people who are sick. This is easier said than done. But if there’s a flu outbreak in your area, limit contact with people who aren’t feeling well and avoid crowded areas until conditions improve.

If you must go out, protect yourself by wearing a face mask. If you’re caring for someone with the flu, wear a face mask and gloves, and wash your hands frequently.
The takeaway

The flu and other viruses can be dangerous as you become older. You can’t prevent all illnesses, but taking a proactive approach can strengthen your immune system.

A strong immune system can keep you healthier and make you less susceptible to illnesses throughout the year.

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www.healthline.com/nutrition/is-dairy-good-for-your-bones?slot_pos=article_2&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=seniorhealth&utm_content=2018-11-15

airy products are the best sources of calcium, and calcium is the main mineral in bones.

For this reason, health authorities recommend consuming dairy products every day.

But many people wonder whether they really need dairy in their diet.

This evidence-based review looks into the science.
Consuming Dairy Doesn't Make Sense From an Evolutionary Perspective

The idea that adult humans "need" dairy in their diet doesn’t seem to make much sense.

Human beings are the only animal that consumes dairy after weaning and consumes the milk of another species.

Before animals were domesticated, milk was likely a rare delicacy only reserved for infants. Yet, it’s unclear to what extent hunter-gatherers sought out the milk of wild animals.

Given that milk intake was probably rare among adults during most of human evolution, it’s safe to assume that humans were getting all the calcium they needed from other dietary sources (1).

However, even though dairy isn't necessary in the human diet, that doesn’t mean it can't be beneficial. This especially applies to people who do not get much calcium from other dietary sources.

Summary
Humans have been consuming dairy for a relatively short time on an evolutionary scale. They are also the only species that consumes milk after weaning or from another species.

A Quick Primer on Osteoporosis

Osteoporosis is a progressive disease in which bones deteriorate, losing mass and minerals over time.

The name is very descriptive of the nature of the disease: osteoporosis = porous bones.

It has many different causes and factors that are completely unrelated to nutrition, such as exercise and hormones (2, 3).

Osteoporosis is much more common in women than in men, especially after menopause. It significantly increases the risk of bone fractures, which can have a very negative effect on quality of life.
Why Calcium Is Important

Your bones serve a structural role, but they are also your body’s main reservoirs of calcium, which has multiple essential functions in the body.

Your body maintains blood levels of calcium within a narrow range. If you're not getting calcium from the diet, your body pulls it from your bones to sustain other functions that are more important for immediate survival.

Some amount of calcium is continually excreted in the urine. If your dietary intake doesn't compensate for what is lost, your bones will lose calcium over time, making them less dense and more likely to break.

Summary
Osteoporosis is a common disease in Western countries, especially in postmenopausal women. It’s a leading cause of fractures in the elderly.

The Myth That Protein Reduces Bone Health

Despite all the calcium that dairy contains, some believe that its high protein content can cause osteoporosis.

The reason is that when protein is digested, it increases the acidity of the blood. The body then pulls calcium from the blood to neutralize the acid.

This is the theoretical basis for the acid-alkaline diet, which is based on choosing foods that have a net alkaline effect and avoiding foods that are "acid forming."

However, there really isn't much scientific support for this theory.

If anything, the high protein content of dairy is a good thing. Studies consistently show that eating more protein leads to improved bone health (4, 5, 6, 7).

Not only is dairy rich in protein and calcium, it’s also loaded with phosphorus. Full-fat dairy from grass-fed cows also contains some vitamin K2.

Protein, phosphorus and vitamin K2 are all very important for bone health (8, 9).

Summary
Not only is dairy rich in calcium, it also contains large amounts of protein and phosphorus, all of which are important for optimal bone health.

Studies Show Mixed Results

A few observational studies show that increased dairy intake has no effects on bone health or may even be harmful (10, 11).

However, the majority of studies show a clear association between high dairy intake and a reduced risk of osteoporosis (12, 13, 14).

The truth is that observational studies often provide a mixed bag of results. They are designed to detect associations, but can't prove cause and effect.

Luckily, randomized controlled trials (real scientific experiments) can give us a clearer answer, as explained in the next chapter.

Summary
Some observational studies show that dairy intake is linked to a detrimental effect on bone health. However, even more observational studies show beneficial effects.

High-Quality Studies Show That Dairy Is Effective

The only way to determine cause and effect in nutrition is to conduct a randomized controlled trial.

This type of study is the "gold standard" of science.

It involves separating people into different groups. One group receives an intervention (in this case, eats more dairy), while the other group does nothing and continues to eat normally.

Many such studies have examined the effects of dairy and calcium on bone health. Most of them lead to the same conclusion — dairy works.

Childhood: Dairy and calcium lead to increased bone growth (15, 16, 17).
Adulthood: Dairy decreases the rate of bone loss and leads to improved bone density (18, 19, 20).
Elderly: Dairy improves bone density and lowers the risk of fractures (21, 22, 23).

Dairy has consistently led to improved bone health in randomized controlled trials in every age group. That's what counts.

Milk that is fortified with vitamin D seems to be even more effective at strengthening bones (24).

However, be careful with calcium supplements. Some studies have associated them with an increased risk of attacks (25, 26).

It’s best to get your calcium from dairy or other foods that contain calcium, such as leafy greens and fish.

Summary
Multiple randomized controlled trials show that dairy products lead to improved bone health in all age groups.

The Bottom Line

Bone health is complex, and there are many lifestyle-related factors at play.

Dietary calcium is one of the most important. To improve or maintain your bone health, you need to get adequate amounts of calcium from your diet.

In the modern diet, dairy provides a large percentage of people’s calcium requirements.

While there are many other calcium-rich foods to choose from, dairy is one of the best sources you can find.

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Vit B


Health News
Could This Version of Vitamin B-3 Actually Slow Aging?

While the world of supplements can be crowded with fake facts, clinical trials on the ‘NR’ supplement suggest a not-so-distant future where we can slow aging.
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Could a single molecule help us turn back the clock on age-related illness, as well as physical and mental decline?

The results of an anxiously-awaited and closely-watched clinical trial are pointing to that exciting conclusion.

In a new study published in the medical journal Nature Communications, researchers showed that a commercially available form of vitamin B-3, called nicotinamide riboside (NR) chloride — or NIAGEN —boosted a key enzyme in our cells that could potentially slow the aging process.

The enzyme is called nicotinamide adenine dinucleotide (NAD+) and it’s found in all cells. It’s responsible for DNA repair. It also works with proteins to preserve health — particularly under conditions of stress — and is a key component in the creation of cellular energy.

Findings from the new study showed that NR supplementation was safe and effective for use in humans and it raised the levels of NAD+ in healthy middle-aged and older adults.

more at above link

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www.healthline.com/health/home-remedies-for-wrinkles?slot_pos=article_1&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=seniorhealth&utm_content=2018-12-20



he natural aging process causes everyone to develop wrinkles, especially on parts of our body that are exposed to the sun, like the face, neck, hands, and forearms.

For most, wrinkles develop between the ages of 40 and 50 as the skin loses moisture and thickness. Genetics also play a big role in the development of wrinkles. But sun exposure appears to be the biggest cause, especially in people with fair skin. Wrinkles may also be caused in part by smoking and a diet that isn’t balanced.

Over-the-counter (OTC) skin creams containing vitamin-A derived retinoids, antioxidants, and a protein called collagen can reduce fine wrinkles and even out skin texture and color. So before you seek medical treatment, you might want to try home remedies, some of which are scientifically proven to improve the appearance of wrinkles.
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Natural remedies for wrinkles
Aloe vera

Aloe vera has numerous healing properties. A 2008 study suggests that taking a daily gel aloe supplement significantly reduced the appearance of wrinkles in just 90 days.

In another study, scientists found that applying aloe gel to the skin significantly reduced the appearance of wrinkles and also added collagen and hydrated skin.
mask

Bananas contain natural oils and vitamins that can boost skin health.

Experts recommend applying paste to the skin: Mash a quarter of a until it becomes a smooth paste. Put a thin layer of the paste on your skin and allow it to sit for 15 to 20 minutes before rinsing it off with warm water.
Superfoods

Foods rich in health-benefitting nutrients are often referred to as “superfoods.” There are many superfoods that appear to prevent wrinkles and boost overall health.

Scientists who looked at the diets of older Dutch men and women found that those men with healthy eating habits had fewer wrinkles. In the same study, women who ate more fruit had fewer wrinkles than those who ate more meat and junk foods.

Many superfoods, such as those in the following list, may help reduce the appearance of wrinkles:

artichokes
avocadoes
chia seeds
cinnamon
egg whites
ginger
miso
oatmeal
salmon
sardines
sweet potatoes
tomatoes
walnuts

Egg whites

While egg whites might contribute to a small improvement in the skin’s appearance, the thin membrane that separates the white from the shell is more effective.

In one study, using a cream made with egg membrane led to a significant reduction in wrinkle depth and increased production of collagen, which makes skin smoother and stretchy.

People who are allergic to eggs should avoid using them to treat their wrinkles.
Essential oils

Applying small amounts of essential oils mixed with a carrier oil on wrinkles may help reduce them. Often essential oils are applied in specific combinations that heal skin without causing irritation, so long as they’re diluted with a carrier oil.

Some essential oils that may help improve the appearance of wrinkles when used in different combinations with a carrier include:

argan
carrot seed
clary sage
frankincense
geranium
grapeseed
helichrysum
jojoba
lavender
neroli
pomegranate
rose
rosemary
sandalwood
ylang-ylang

Some people are sensitive to essential oils, which are highly concentrated. Before using an essential oil, perform a patch test:

Apply a small amount to the inside of your wrist and wait 24 hours. Avoid using it if you experience redness, burning, or stinging.

Always use a carrier oil when applying essential oils.
Massage

Many people turn to massage to prevent and reduce the appearance of wrinkles. Researchers have found that use of a handheld facial massage device can help prevent wrinkles by increasing proteins that keep the skin smooth.

Experts say that a daily facial massage for three to five minutes done with your fingers can give the same effects on the skin. It can also reduce stress, which can lead to wrinkles as well.

Many spas and massage salons offer facial massage treatments. At home, you can give yourself a facial massage by applying firm pressure with your fingers to either side of your face and moving them in circular strokes.
Olive oil

Research suggests that consuming olive oil may protect the skin from developing more wrinkles. Olive oil and its byproducts, like the stems and leaves, contain compounds that can increase the skin’s collagen levels.

In a 2001 study, people who ate a diet rich in olive oil were less prone to wrinkles than people who ate a diet higher in meat, dairy, and butter.

The researchers also found that vegetables, like broccoli and tomatoes, and legumes, such as lentils and beans, may have a similarly protective effect against wrinkles.

All of these foods can be part of a healthy diet, so it’s safe for most people to consume them. But be cautious and read labels if you have any food allergies.
Topical vitamin C

Vitamin C is an antioxidant that helps create collagen in the skin. It can be found naturally in many fruits and vegetables, such as rosehips, chili peppers, guava, and kale.

Applying a topical gel containing vitamin C can help improve the appearance of wrinkles and other signs of sun damage on the skin.

In one small 2008 study, 10 people applied a vitamin C gel to one side of their face and a gel containing no additional ingredients to the other side.

All people in the study showed less wrinkling and signs of sun damage on the side of their faces treated with vitamin C gel. The vitamin C gel hydrated the skin, increased collagen production, and decreased inflammation.
Minerals

Like vitamins, minerals are micronutrients found in the foods you eat that your body needs in small amounts. In the skin, minerals help filter sunlight, promote healing, and prevent damage.

Zinc and selenium are two minerals that are especially important for skin health. Using a topical cream containing zinc and selenium can block some UV radiation, helping to protect the skin from the sun damage that causes wrinkles.

Dietary supplements containing selenium may provide the same protective effects. However, if you eat a healthy diet, chances are you get enough zinc and selenium.

Zinc can be found in:

oysters
beans
almonds
oatmeal
peas
cheese

Foods containing higher amounts of selenium include:

sunflower seeds
yogurt
spinach
oatmeal
bananas

Getting too much zinc and selenium can harm your health, so talk to a doctor before adding supplements to your diet.
Probiotics and yogurt

Research suggests that regularly consuming probiotics, such as those found in yogurt or sold as supplements, may reduce the appearance of wrinkles and boost the skin’s overall health.

In an animal study, older mice that were fed probiotic yogurt developed healthier skin and fur than mice that weren’t. In human studies, researchers have noticed applying probiotics to the skin helps make it stronger against stressors like sunlight.
Silk or copper-oxide pillowcases

Preventing and reducing the appearance of wrinkles may be as easy as choosing to sleep with the right pillowcase. Silk contains proteins and is hypoallergenic, so it’s easy on the skin. A copper-oxide pillowcase can reduce fine lines in the skin.
Medical treatment

If you’re concerned with the appearance of your skin, you may want to visit a doctor that specializes in conditions of the skin (dermatologist) for further treatment.

The dermatologist will examine your skin visually. They’ll probably ask you questions about your health and lifestyle habits, such as whether you spend a lot of time in the sun or if you smoke.

Some treatments a dermatologist might recommend for wrinkles include:

prescription topical vitamin A retinoids
prescription topical antioxidants and collagen
OTC wrinkle creams
laser skin resurfacing
light source and radiofrequency treatments
chemical peel
dermabrasionor microdermabrasion
Botox
soft- (dermal) fillers
skin-tightening techniques, such as ultherapy
facelift surgery

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What causes wrinkles

The most significant cause of wrinkles is age. As you get older, the skin naturally becomes weaker, less hydrated, and less stretchy, causing lines to form.

Other causes include:

exposure to ultraviolet (UV) light (sunlight)
smoking
squinting, smiling, frowning

Wrinkle prevention

While wrinkle treatments can improve the skin’s appearance, the best way to avoid wrinkles is to protect your skin from the sun. Limit the time you spend outside when it’s sunny out, wear protective clothing like a hat and long sleeves, and apply a sunscreen with an SPF of at least 30 when you’re outside.

Lifestyle choices also affect your skin’s appearance. Apply moisturizer to your skin regularly to help keep it hydrated and looking it’s best. Avoid smoking, which can dry and wrinkle your skin. Stick to a healthy diet rich in fresh fruits and vegetables and low in processed foods to reduce your risk of wrinkles.
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Takeaway

Wrinkles may be a natural part of the aging process, but there are many things you can do to prevent them and reduce their appearance. You may want to try some home wrinkle remedies before heading to a doctor.