The following is from the MacMaster Optimal Age Newsletter and is important for those who want to maintain physical activity and control weight.
Follow the Canadian Physical Activity Guidelines. Engage in 150 minutes of moderate to
vigorous−intensity aerobic physical activity per week, in bouts of 10
minutes or more.
Add muscle and bone−strengthening
activities using your major muscle groups at least two days per
week. Pick activities that you enjoy so you are more likely to stick with it.
Eat a balanced diet to assist with weight management.
Diet and Nutrition
Adopt the Mediterranean Diet to optimize
brain health. There is no evidence that vitamin and mineral supplementation will promote brain health.
For the third
year in a row, the U.S. News and World Report has named the Mediterranean diet
the best diet overall in their annual rankings. The heart-healthy, long-term
dietary plan focuses on fish, fruits, vegetables, nuts, and whole grains and
calls for reducing unhealthy fats and sugars. Studies and anecdotal reports
suggest adopting these eating practices could help lower cholesterol and blood pressure
and decrease the risk of heart disease and other illnesses, such as cancer and
Alzheimer's. Best of all, the foods encouraged on the Mediterranean diet are
available throughout most of North America.
Blood Vessel Health
Actively manage conditions such as high blood
pressure, high cholesterol, and diabetes to
promote blood vessel health.
Smoking and
Alcohol Use
Quit
smoking and stay within Canada’s Low−Risk
Alcohol Drinking Guidelines, which advises:
• For women: no more than
10 drinks a week, with no more than 2 drinks on most days.
•
For men: no more than 15 drinks a week, with no more than
3 drinks a day most days.
•
Plan non-drinking days every week to avoid developing a habit.
•
For women aged 65+: no more than 1 drink per day, and no more than 5 per week.
•
For men aged 65+: no more than 1-2 drinks per day, and no more than 7 per week.
• A standard drink is 142 ml (5 oz.) of wine, 341 ml (12 oz.) bottle or can of beer or 43 ml (1.5 oz.) of liquor.
Brain and Social Activity
Strive to maintain higher levels of brain activity in mid to late life. Being socially active is an important predictor of well-being in general and brain health throughout life. For optimum effect, incorporate activities that provide both cognitive and physical elements such as yoga or tai chi.
Health
Conditions and Drug Side Effects
Watch for
medications that have the potential for adverse effects on memory and cognitive
function (e.g. benzodiazepines, ‘Z−drug’
sleeping pills and certain pain medications
such as those that contain opioids. Treat depression, get adequate sleep,
manage conditions that lower your oxygen levels,
like heart failure, COPD or sleep apnea.
Get help with hearing
loss.
Resources to help:
iGericare
Learn more about dementia and mild cognitive impairment with free online lessons developed by experts in dementia and online learning at McMaster University. Visit iGeriCare.ca
Tap into five actions you can take to maximize your health and happiness. Use the Wellness App assesses your health and resilience, set doable goals and track your progress. Visit fountainofhealth.ca
Learn more about the recommendations for adults and older adults. Download the guidelines from the ParticipACTION website and access other helpful resources. Visit participaction.ca
Access free and personalized tools to help you quit smoking successfully from the Canadian Cancer Society. Visit smokershelpline.ca
The guidelines for adults aged 18 to 64 were developed by the Canadian Centre for Substance Use and Addiction. Visit https://www.healthlinkbc.ca/health-topics/abj7553
The Brain Health Food Guide, developed by Baycrest, provides practical advice about healthy eating for the ageing brain. Visit Baycrest.org
Hacking Exercise for Health. The Surprising New Science of Fitness
Take this free online course developed by experts from McMaster University to learn more about the right mix between cardio and strength training. Visit coursera.org/learn/hacking−exercise−health
No comments:
Post a Comment