Healthy eating without meat

As concerns about healthy eating have grown, so too has the interest in vegetarianism and veganism.  Many nutrition experts recommend “eating low on the food chain”.  In plain language this means eating more grains, vegetables and fruits, and fewer meats, cheeses and other animal-based products. I am not a vegetarian or a vegan, but I have friends who are so this post is for them, and for those considering this food choice.

There are of course various levels of vegetarianism, and each type has its own unique health benefits and some health challenges as well.  Of course, vegetarians, like meat eaters, must still make healthy food choices.  Simply pigging out on French fries while avoiding the burger will not make you a healthy vegetarian.

Some people who consider themselves vegetarians still eat poultry and seafood, while others avoid all animal flesh, even fish and chicken.  Most vegetarians still eat milk, dairy products and eggs.  In nutritional circles these people are referred to as lacto-ovo vegetarians.

Vegans, on the other hand, avoid all animal products, including eggs, milk and dairy products, and even fabrics like silk, leather and wool.  It is vegans who face the largest challenges and risks when trying to follow a healthy diet.  Most vegetarian diets provide more than enough nutrition, as long as smart dietary choices are made.

The key to eating a healthy vegetarian diet is much the same as eating a healthy diet that includes meat.  It all boils down to making smart food choices, understanding nutritional labels, and cooking your vegetables to maximize their nutritional value.

Choosing the foods that make up the bulk of a vegetarian diet is very important.  For most vegetarians, vegetables, grains, lentils and soy products will make up the bulk of their diet, and these staples are included in many vegetarian recipes.

When cooking with soy, however, it is important to remember that tofu is relatively high in fat.  The fat content of tofu dishes is often comparable to that of dishes that are made with lean cuts of meat.  Those vegetarians following a low-fat diet may want to limit the amount of tofu based products they eat.

The same caution applies to the nuts and seeds that can make up a large part of a vegetarian diet.  Nuts and seeds are excellent sources of dietary protein, but they can be high in fat as well.

Many newly minted vegetarians worry that they will not be able to get enough protein and iron without eating meat, but for most vegetarians this is not a problem.  Most diets today actually contain too much protein, and there are many non animal derived sources of protein for vegetarians to enjoy.

Proper cooking techniques are of course very important to any healthy diet.  Avoiding high fat cooking methods is important, as is avoiding the use of high fat creams, butters and sauces.  A vegetable stir fry cooked in healthy olive oil can be a great addition to any vegetarian menu.  And a great fruit salad is both easy to make and delicious as a snack or a meal.

The only real area of concern when it comes to vegetarianism and health is the B-complex vitamins, particularly vitamin B12.  Vitamin B12 is almost exclusively derived from animal-based sources, so vegans, who avoid all animal products, should take a high quality vitamin B12 or B-complex vitamin supplement.  It is also important for vegans to discuss their diet and lifestyle with their family physicians.  As vegetarianism and veganism becomes more widespread, the amount of information on the nutritional needs of these two groups continues to grow.

The bottom line is that vegetarians can enjoy a very healthy lifestyle.  Making vegetables, fruits, whole grains and beans the centerpiece of the diet is a smart move for many people, and a good low fat vegetarian diet can be a great way to enjoy a healthy lifestyle.  As with a meat-based diet, however, it is important for vegetarians to follow common sense eating guidelines and make smart choices when creating meat free meals.

Avoiding fat for healthier eating

While some fat in the diet is necessary, and it would be a mistake to try to eliminate all fat from the diet, most people simply eat too much fat.  Cutting back on fat is an important part of creating a healthier diet and lifestyle.

There are a number of good reasons for cutting back on levels of dietary fat.  Those reasons include:

Ø  Lowering levels of dietary fat helps in weight loss and weight management.  Fat contains twice as many calories per gram as protein and carbohydrates, so eating less fat usually means consuming fewer calories.

Ø  Lowering fat has been shown to decrease the risk of heart disease.  Dietary fat, particularly saturated fat, has been implicated as a factor in heart disease and elevated cholesterol levels.

Ø  A low fat diet may help to reduce the risk of some forms of cancer.  Although this matter has not been totally settled, there have been a number of studies which indicate that a diet low in fat can keep certain cancers at bay.

Ø  And of course eating fewer high fat foods means that you will be able to enjoy many more low fat alternatives, such as vegetables, fruits and whole grains.  Since these types of foods tend to be nutrient rich and low calorie, they can be enjoyed guilt free.

Of course cutting back on dietary fat is easier said than done, so we have compiled the list of tips for low fat healthy eating to help you get started.

ü  In place of spreads like peanut butter and full fat cream cheese, use lower fat alternatives such as low fat cream cheese, jellies, jams, fruit spreads, apple butter, mustard, low fat margarine, or low fat mayonnaise.

ü  Use high fat foods as an occasional treat, not as a dietary staple.

ü  Use reduced fat or nonfat salad dressings whenever possible.  When eating out, request the salad dressing on the side so you can compare the amount used.

ü  .Instead of butter or sour cream, top baked potatoes with plain nonfat or low fat yogurt.  Other delicious baked potato toppings include steamed broccoli, cottage cheese, salsa, low fat cheese and low fat or nonfat sour cream.

ü  Get creative with seasonings to add flavor without adding fat or calories.  Garnishes like lemon juice, herbs, salsa or green onions are great toppings for vegetables and salads.

ü  Use high fat toppings sparingly.  For instance, instead of using a tablespoon of blue cheese salad dressing, try using only a teaspoon.

ü  Avoid full fat dairy products whenever possible. Using skim milk or 2% milk instead of whole milk can make a huge difference in your daily fat intake.  Likewise, low fat alternatives to ice cream, such as frozen yogurt, provide all the flavor and none of the fat.

ü  Low fat cheeses also provide a great alternative to full fat varieties.  Most varieties of hard cheeses are available in low fat versions.

ü  Use low fat varieties of popular snacks.  Ginger snaps, angel food cake, vanilla wafers, fig bars, jelly beans, hard candy and gum drops are all excellent choices for a sweet treat.

ü  Instead of potato chips, which are very high in fat, choose pretzels, unbuttered popcorn and other healthier alternatives.

In addition to choosing the right foods, the preparation of the foods you buy is very important to keeping fat levels as low as possible.  Proper low fat food preparation starts with buying the leanest cuts of beef, pork, fish and chicken, and removing the skin and fat from chicken breasts, legs and thighs.

Broiling, backing and grilling are generally the lowest fat methods for preparing the meats and seafood you buy.  Try to avoid frying foods, and if you must fry, try to use a pan that allows the excess fat and oil to drain off easily.

Healthy, low fat cooking does not have to be boring or unappetizing.  There are great many excellent recipes for low fat, healthy meals that are easy to make.  The most important thing is to be an educated consumer and shop carefully for the healthiest produce, meat and seafood.

The power of music: 4 ways it can benefit your health

McMaster University recently sent out a post that highlighted the power of music. Many of us like music and some of us are very good at playing, writing, and singing. I am not good at this, but my son is a very talented musician. As a result, I pay attention to the role of music in our lives.

Over the years, music-based strategies have been investigated for everything from hospital stays, to walking, to sleep, yielding positive results in each of these areas. Given the deep connection that most of us have with music, it should come as no surprise that researchers around the world continue to investigate music's therapeutic benefits. Music is a safe, simple, and inexpensive strategy to support health and wellbeing. Whether for yourself or a loved one, consider incorporating more music into your everyday life and enjoy the benefits it may provide.

Music may improve cognitive functioning

Research has shown that active music-making therapy may improve cognitive functioning by a small but important amount in older adults with cognitive impairment or mild to moderate dementia. Seek out music-based programming delivered by a professional and that emphasizes activities that actively engage participants in music-making.  

Music can improve walking speed

Walking speed and “gait” (the pattern and manner of walking) are important indicators to gauge your overall health. Whether you realize it or not, you may be training yourself for a longer, healthier, and more active lifestyle by listening to music while you walk.

Music can help ease your hospital stay

Despite remarkable medical advancements surgery can be scary and time spent in hospital will likely be challenging. Music therapy is a safe, non-invasive, and inexpensive complement to treatment and can help to lower anxiety and pain for patients and may also ease depression and fatigue.

Music can improve overall behavioural issues in people with dementia

Studies have shown that listening to music allows older adults with dementia to be calmer, which indirectly helps to reduce caregivers’ levels of stress. Also, group music therapy sessions led by a trained music therapist helped reduce caregivers’ anxiety by allowing them to express and share their feelings.

Routine

The research on routines is clear. They are effective. They help us activate when we are feeling low, automate decisions so we don’t burn willpower, and prime our mind-body system to move into tasks more easily. If you work out every morning, you don’t have to think about working out, you just do it. And, if you’re like most people, you feel much better afterward, regardless of how you were feeling before.

Although routines can be magical, there is no magic routine. What works for one person might not work for others. This is problematic for those in the cult of routines, especially those looking to make a buck selling their own.

Different people have different natural and unique ebbs and flows of energy that individuals experience over the course of 24 hours. Whether it’s a physically or cognitively demanding task, science has shown that most people tend to perform their best either in the earlier part of the day or in the latter part of the day. Scientists refer to those who are most alert in the morning as larks and those who are most alert in the evening as owls. These individual differences are rooted in our bodies’ unique biological rhythms—when various hormones associated with energy and focus are released and when our body temperatures rise and fall. There is no evidence that either way of being is inherently better. There is, however, evidence that fighting against your biology is detrimental.

Other research shows that many of the typical features of “optimal routines” affect different people differently. Some people perform better while listening to music. Others do not. Some people get a boost from caffeine. Others experience anxiety or an upset stomach.

The bottom line is that the only way to an optimal routine is through astute self-awareness—not mimicking what other people do—and experimentation. The more you can match your activities to your energy levels, the better. The more you can figure out which types of environments stimulate your best work, the better.

There are, of course, certain behaviours that are close to universally effective, such as exercise and sleep. But again: there is no optimal time, place, or way to engage in these behaviours. You’ve got to figure out what works for you.

There is also a danger of becoming overly attached to your routine. If for whatever reason you can’t stick to it—you’re travelling, your special coffee shop closes, whatever elixir you order from your favourite podcast’s advertising goes out of business—you won’t know what to do. The first rule of routines is to develop one and stick with it. The second rule is to cultivate the capacity to easily release from it.

I don’t have a special routine that will dramatically change your life. But you could develop your own that would. Just make sure that you’re willing, and able, to let it go.

People are creatures of habit, and routines offer a way to promote health and wellness through structure and organization. Having a routine can greatly improve your health.

Many people who don’t have any type of routine suffer from:

·        Stress. No routine often means having the constant worry of “when will I get it all done.”

·        Poor sleep. Without a daily routine at work and/or home, you may find yourself playing catch-up with yesterday’s to-do list. If you’re always behind on what should have been done the day before, you’re likely also staying awake worrying about what didn’t.

·        Poor eating. Unhealthy diets (like eating lots of fast food) become the norm if there isn’t time scheduled for grocery shopping. Quick, unhealthy substitutes become the next best food option.

·        Poor physical condition. Working out usually requires some advance planning.

·        Ineffective use of time. Often, no routine means you simply run out of time, leaving things undone and not making the most of your time.

 Routines Can Be Fun

Routines can be fun and don’t need to be boring. Their health benefits will make you wonder why you didn’t start one earlier.

 Some ways a routine can help include:

 Better stress levels lead to improved mental health, more time to relax and less anxiety. A lack of healthy stress management techniques can put you at greater risk for heart disease and negatively impact your overall health.

Better sleep will leave you refreshed. Your daily routine influences your quality of rest. Your sleep schedule and bedtime habits affect your mental sharpness, performance, emotional well-being and energy level. It’s best if you can maintain a consistent time for waking and going to bed.

Better health is a result of just a little extra planning. Set the alarm a little earlier and you’ll have time to exercise and eat breakfast, fueling your body for the day. Even a quick (and healthy) breakfast will get you energized. Whether you like to just go for a run or go to the gym for a bigger workout, it’s important to make time for exercise.

Good example setting will encourage others to try a routine as well. You demonstrate its importance and the positive effect it has on health, motivation and self-esteem.

 Kick-Start Your Life

Everyone is unique. Not everyone requires a fully scheduled day to reap the health benefits of a routine, so make the choices that work for you, knowing they’ll only make you healthier and more efficient with your time. My stress levels plummeted...

Sleep became effortless...

And my productivity skyrocketed…

All because of… my daily routine.

But when I studied some of the most successful people on the planet, I found they all followed their own precise daily habits, which made a huge difference to their life experiences.

The science is clear.

A routine radically reduces stress because your daily activities are predictable and familiar.

And when your brain is less stressed, you become more productive and creative.

Not only that, but the cumulative effects of positive habits also build exponentially, creating dramatic change quicker than you’d think.

Here are 3 simple ways to add a routine to your day:

• Go to sleep and wake up at the same time every day (even weekends)
• Eat meals at regular times
• Exercise daily at the same time (if possible)

Now, I know what you’re thinking…

That sounds so boring!

So, as an experiment, why not try creating your own positive routine -- and following it for just a week?

Life expectancy in the age of COVID

 I always thought we were living longer, but it appears that Canadians’ average life expectancy fell to the largest degree ever recorded during the first year of the COVID-19 pandemic, according to data released this week by Statistics Canada.

The agency says Canadians’ average life expectancy dropped to 81.7 years in 2020 from 82.3 years in 2019 — a drop of more than half a year.

“It is substantial because that is the largest decline ever observed — at least since 1921, the year our national vital statistics registration system was introduced,” Statistics Canada demographer Patrice Dion explained.

Despite the historic decline, Canada’s 2020 life expectancy remained among the highest in the world, according to Statistics Canada.

Most other countries have (also) seen a decline. Some countries like the United States also saw a drop in life expectancy. Their life expectancy currently stands at 77 years -- 74.2 for men, 79.9 for women -- which represents a decrease of 1.8 years from the pre-Covid era. Few countries managed to have their life expectancies stable or increasing,” Dion said. Nationally, the decline was greater for men, at 0.7 years, than women, who saw the average life expectancy fell by 0.4 years.

The gender trend was generally reflected at the provincial level, except in Quebec, where women’s life expectancy fell by more than men, and in B.C., where the life expectancy of women remained stable.

The good news:

• Stats Canada believes that as a result should the worst impacts of the pandemic begin to wind down the country’s average life expectancy would be expected to quickly rebound. 
• Over the years our life expectancy has gone up dramatically. For comparison, in 1950, life expectancy was roughly 62 years -- or 15 years less than it is now.
• Those of us who have already made it to 65 can expect to live another 20 years or so -- a little more for women, a little less for men. 

In addition to Covid, other causes of death have also increased in the past two years. The biggest killer, especially in our age group, is heart disease. Deaths from heart disease have increased by 4%. Why? No one knows for sure. But it's likely because people have been avoiding going to the doctor due to the restrictions of Covid. 

The message is clear go to the doctor. We need to get our checkups and usual medical tests and pay attention to our mental health.

Eat, exercise and stay healthy

 While some people believe that aerobic exercise does not help build muscle, recent research disagrees. Regular cardio can support muscle growth and function. It also increases overall fitness levels, which may help reduce the risk of injury.

For optimal muscle building, the authors of a 2014 review suggest that people carry out aerobic exercise:

·        at 70–80% of their heart rate reserve, which a person can calculate by subtracting their resting heart rate from their maximum heart rate

·        for 30–45 minutes at a time

·        on 4–5 days per week

·        Rest and muscle growth

Rest plays an integral part in building muscle. By not letting each of the muscle groups rest, a person will reduce their ability to repair. Insufficient rest also slows fitness progression and increases the risk of injury.

Getting enough sleep is also important for the process of muscle growth. The researchers behind a 2011 study hypothesize that sleep debt decreases protein synthesis, contributes to the loss of muscle mass, and inhibits muscle recovery. However, many further studies are necessary to confirm the link.

A 2019 study found no direct correlation between sleep and muscle gain. However, the study authors do suggest that sleep deprivation can increase the amount of cortisol that circulates the body after exercise. Cortisol is a stress hormone.

Reducing stress may help a person build muscle, as the hormones that the body releases during periods of stress have a negative effect on muscle development.

Eating a balanced and healthful diet is key to staying fit. For people who wish to build muscle, protein intake is especially important.

Current guidelines recommend that adult males and females consume 56 grams (g) and 46 g, respectively, of protein every day.

The timing of protein intake may also be of importance. A paper belonging to the 2013 Nestlé Nutrition Institute Workshop Series suggests that consuming 20 g of dietary protein during or immediately after exercise helps stimulate muscle protein synthesis, reduce protein breakdown, and promote more effective muscle reconditioning. Sources of protein include:

·                                              meat

·        fish

·        eggs

·        milk and cheese

·        soybeans and tofu

·        beans and lentils

·        nuts

·        seeds

A fitness professional can advise people on the correct form to use when lifting weights and using other gym equipment. Using the right technique reduces the risk of injury and enhances the potential to build muscle. People may also benefit from following the advice below:

·    Warm up and stretch for 5–10 minutes before engaging in strength or cardio activities.

·    Begin with light weights and increase the weight or resistance level gradually.

·    Carry out all exercises using the correct form, breathing techniques, and controlled movement.

·    Expect some soreness and muscle fatigue afterward, particularly in the early stages. However, too much discomfort or exhaustion suggests that the workouts are too intense, too frequent, or too long.

People should consult a doctor before embarking on any new exercise regimen and if needed, a personal trainer or gym employee can provide safety guidance.

Too many drugs being used by seniors

 According to the Deprescribing Network, seniors are taking too many drugs that may cause seniors harm.

Inappropriate medication use means taking more medications than needed, taking medication for longer than is needed, or when the potential for harm outweighs the potential for benefit.

Nearly $2B is spent yearly on potentially inappropriate medications and their consequences in older adults.

In 2020, Canadians filled over 750 million prescriptions (IQVIA 2020). Medications can help us in many different ways. However, when medications are not used appropriately, they put Canadians at risk of harm:

Older adults, women, people taking multiple medications, and people living in low-income neighbourhoods are at the greatest risk of medication harm.

Medication harms include falls, fractures, memory problems, car crashes, premature loss of independence, and death.

Older Canadians are taking medications that may do more harm than good and we need to take steps to reduce the number of drugs being taken by seniors.

The Antidote:  A Six-Step National Strategy for Appropriate Medication Use

The use of too many medications and medications known to be risky leads to unnecessary patient harm and health system costs. Canada urgently needs a strategy for appropriate medication use to tackle this problem. Our strategy proposes a national organization to coordinate and support evidence-based interventions with and for jurisdictions. This would promote efficient use of resources and allow jurisdictions to build on the learnings and interventions of others. Jurisdictions would have the freedom to select intervention programs that most fit within their needs or context, and in which timeframe. Evaluation would be completed externally, at the level of the national coordinating organization/

 

 

 

 

Happy Valentines Day

To close the discussion on high blood pressure on Valentine's day is wonderful. What a great gift for your loved one to know that you are working toward lowering your blood pressure so you can lower your risk of heart disease. The following is from an article 15 natural ways to lower your blood pressure, medically reviewed by Atli Arnarson Ph.D., Written by Kerri-Ann Jennings, MS, RD, Updated on July 26, 2020. It was printed in Medical News Today Online version.

8. Lose weight

According to a 2016 study, losing 5% of your body mass could significantly lower high blood pressure.

In previous studies, losing 17.64 pounds (8 kilograms) was linked to lowering systolic blood pressure by 8.5 mm Hg and diastolic blood pressure by 6.5 mm Hg

Losing weight can help your blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood.

Bottom line: Losing weight can significantly lower high blood pressure. This effect is even more significant when you exercise.

9. Quit smoking

Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels.

Surprisingly, studies haven’t found a conclusive link between smoking and high blood pressure. Perhaps this is because smokers develop a tolerance over time.

Still, since both smoking and high blood pressure raise the risk of heart disease, quitting smoking can help lessen that risk.

Bottom line: There’s conflicting research about smoking and high blood pressure, but what is clear is that both increase the risk of heart disease.

10. Cut added sugar and refined carbs

There’s a growing body of research showing a link between added sugar and high blood pressure.

In the Framingham Women’s Health Study, women who drank even one soda per day had higher levels than those who drank less than one soda per day (.

Another study found that having one less sugar-sweetened beverage per day was linked to lower blood pressure.

And it’s not just sugar — all refined carbs, such as the kind found in white flour — convert rapidly to sugar in your bloodstream and may cause problems.

One study on people undergoing statin therapy found that those who went on a 6-week, carb-restricted diet saw a greater improvement in blood pressure and other heart disease markers than people who did not restrict.

Bottom line: Refined carbs, especially sugar, may raise blood pressure. Some studies have shown that low carb diets may help reduce your levels.

11. Eat berries

Berries are packed with polyphenols, natural plant compounds that are good for your heart.

Polyphenols can reduce the risk of stroke, heart conditions, and diabetes, as well as improving blood pressure, insulin resistance, and systemic inflammation.

One study assigned people with high blood pressure to a low-polyphenol diet or a high-polyphenol diet containing berries, chocolate, fruits, and vegetables.

Bottom line: Berries are rich in polyphenols, which can help lower blood pressure and the overall risk of heart disease.

12. Try meditation or deep breathing

Both meditation and deep breathing may activate the parasympathetic nervous system. This system is engaged when the body relaxes, slowing the heart rate, and lowering blood pressure.

There’s quite a bit of research in this area, with studies showing that different styles of meditation appear to have benefits for lowering blood pressure.

In one study, participants were asked to either take six deep breaths over the course of 30 seconds or simply sit still for 30 seconds. Those who took breaths lowered their blood pressure more than those who just sat.

Bottom line: Both meditation and deep breathing can activate the parasympathetic nervous system, which helps slow your heart rate and lower blood pressure.

13. Eat calcium-rich foods

While calcium supplements haven’t been conclusively shown to lower blood pressure, calcium-rich diets do seem linked to healthful levels.

For most adults, the calcium recommendation is 1,000 milligrams (mg) per day. For women over 50 and men over 70, it’s 1,200 mg per day.

In addition to dairy, you can get calcium from collard greens and other leafy greens, beans, sardines, and tofu.

Bottom line: Calcium-rich diets are linked to healthy blood pressure levels. You can get calcium through eating dark leafy greens and tofu, as well as dairy.

14. Take natural supplements

Some natural supplements may also help lower blood pressure. Here are some of the main supplements that have evidence behind them:

Aged garlic extract: Researchers have used aged garlic extract successfully as a stand-alone treatment and along with conventional therapies for lowering blood pressure.

Berberine: Traditionally used in Ayurvedic and Chinese medicine, berberine may increase nitric oxide production, which helps decrease blood pressure.

Whey protein: A 2016 study found that whey protein improved blood pressure and blood vessel function in 38 participants.

Fish oil: Long credited with improving heart health, fish oil may benefit people with high blood pressure the most.

Hibiscus: Hibiscus flowers make a tasty tea. They’re rich in anthocyanins and polyphenols that are good for your heart and may lower blood pressure.

15. Eat foods rich in magnesium

Magnesium is an important mineral that helps blood vessels relax.

While magnesium deficiency is pretty rare, many people don’t get enough.

Some studies have suggested that getting too little magnesium is linked with high blood pressure, but evidence from clinical studies has been less clear.

Still, eating a magnesium-rich diet is a recommended way to ward off high blood pressure.

You can incorporate magnesium into your diet by consuming vegetables, dairy products, legumes, chicken, meat, and whole grains.

Bottom line: Magnesium is an essential mineral that helps regulate blood pressure. Find it in whole foods, such as legumes and whole grains.

Take home message

High blood pressure affects a large proportion of the world’s population.

While drugs are one way to treat the condition, there are many other natural techniques, including eating certain foods that can help.

Controlling your blood pressure may ultimately, help you lower your risk of heart disease.

Lower your blood pressure naturally1

 I have high blood pressure, so I am always on the lookout for ways how to reduce my blood pressure naturally. The following is from an article 15 natural ways to lower your blood pressure, medically reviewed by Atli Arnarson Ph.D., Written by Kerri-Ann Jennings, MS, RD, Updated on July 26, 2020. It was printed in Medical News Today Online version.

1. Walk and exercise regularly

Regular exercise can help lower your blood pressure.

Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.

In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week, can help lower blood pressure and improve your heart health.

Bottom line: Walking just 30 minutes a day can help lower your blood pressure. More exercise helps reduce it even further.

2. Reduce your sodium intake

Salt intake is high around the world. In large part, this is due to processed and prepared foods. For this reason, many public health efforts are aimed at lowering salt in the food industry.

Many studies have linked high salt intake with high blood pressure and heart events, including stroke. However, more recent research indicates that the relationship between sodium and high blood pressure is less clear.

If you already have high blood pressure, it’s worth cutting back your sodium intake to see if it makes a difference. Swap out processed foods with fresh ones and try seasoning with herbs and spices rather than salt.

Bottom line: Most guidelines for lowering blood pressure recommend reducing sodium intake. However, that recommendation might make the most sense for people who are salt-sensitive.

3. Drink less alcohol

Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases around the world.

In the U.S., moderate alcohol consumption is defined as no more than one drink a day for women and two for men. If you drink more than that, cut back.

Bottom line: Drinking alcohol in any quantity may raise your blood pressure. Limit your drinking in line with the recommendations.

4. Eat more potassium-rich foods

Potassium is an important mineral.

It helps your body get rid of sodium and eases pressure on your blood vessels.

To get a better balance of potassium to sodium in your diet, focus on eating fewer processed foods and more fresh, whole foods.

Foods that are particularly high in potassium include: vegetables, especially leafy greens, tomatoes, potatoes, and sweet potatoes, fruit, including melons, bananas, avocados, oranges, and apricots, dairy, such as milk and yogurt, tuna and salmon, nuts and seeds, and beans

Bottom line: Eating fresh fruits and vegetables, which are rich in potassium, can help lower blood pressure.

5. Cut back on caffeine

There’s not a lot of evidence to suggest that drinking caffeine regularly can cause an increase in blood pressure.

In fact, people who drink caffeinated coffee and tea tend to have a lower risk of heart disease, including high blood pressure, than those who don’t drink it.

Caffeine may have a stronger effect on people who don’t consume it regularly.

If you suspect you are caffeine-sensitive, cut back to see if it lowers your blood pressure.

Bottom line: Caffeine can cause a short-term spike in blood pressure, although for many people, it does not cause a lasting increase.

6. Learn to manage stress

Stress is a key driver of high blood pressure.

When you’re chronically stressed, your body is in a constant fight-or-flight mode. On a physical level, which means a faster heart rate and constricted blood vessels.

When you experience stress, you might also be more likely to engage in other behaviours, such as drinking alcohol or eating unhealthful food that can adversely affect blood pressure.

Several studies have explored how reducing stress can help lower blood pressure. Here are two evidence-based tips to try:

Listen to soothing music: Calming music can help relax your nervous system. Research has shown it’s an effective complement to other blood pressure therapies.

Work less: Working a lot, and stressful work situations, in general, are linked to high blood pressure.

Bottom line: Chronic stress can contribute to high blood pressure. Finding ways to manage stress can help.

7. Eat dark chocolate or cocoa

While eating massive amounts of dark chocolate probably won’t help your heart, small amounts may.

That’s because dark chocolate and cocoa powder are rich in flavonoids, which are plant compounds that cause blood vessels to dilate.

A review of studies found that flavonoid-rich cocoa improved several markers of heart health over the short term, including lowering blood.

For the strongest effects, use non-alkalized cocoa powder, which is especially high in flavonoids and has no added sugars.

Bottom line: Dark chocolate and cocoa powder contain plant compounds that help relax blood vessels, lowering blood pressure.

Regular vs Extra Strength

I have a bit of a pet peeve. My wife and I need pain relief regularly for arthritis. For the past while, I have only been able to find extra strength, not regular in the stores. I asked the pharmacist if they had any regular strength and he said no; we don’t carry it anymore. He said that no one was buying it as most people preferred extra strength. I find this strange as Consumer Reports found in a recent study that the same amount of medication reduced pain in half of the people who reported, whether they took the regular or extra strength. This means the same relief with less medicine.

Here’s why it’s important: we found Acetaminophen in over 600 prescriptions and over-the-counter medication. So, if you take it for a headache but it’s already in another medicine you take, you might be over-medicating—and too much might damage your liver. Many over-the-counter drugs have potentially dangerous levels of acetaminophen too.

There are dozens of products in any pharmacy that contain over 325 milligrams of acetaminophen per pill — such as extra-strength Tylenol (500 mg per pill), Tylenol cold and sore throat liquid (500 mg per dose), and even some drugs with as much as 625 mg per dose. Over-the-counter products make up about 80 percent of the $2.6 billion acetaminophen market.

Chances are, you take more in a day than you should. The threshold dose is 3,250 mg. That’s 6-and a half of these 500-milligram pills.

The FDA is warning people against taking prescription drugs that include over 325 milligrams of acetaminophen per pill — and it’s a good idea to stop taking the over-the-counter drugs that contain this much, too.

We have widely used acetaminophen for decades, and it surpassed aspirin in popularity during the 1980s. Even though the FDA realized the risks posed by the drug as early as 1977, it delayed taking action until recently. In the meantime, 150 Americans have died annually and tens of thousands have gone to the emergency room each year because of overdoses.

This occurs because when the body breaks down acetaminophen, it produces tiny amounts of a toxic byproduct called NAPQI. Normally, a natural antioxidant produced in the liver neutralizes this NAPQI, but excessive amounts of the toxin — produced by extra-large doses of acetaminophen — can overwhelm the liver, causing permanent damage, and in rare cases, death.

The FDA safety alert applies specifically to prescription drugs: it tells doctors and pharmacists to avoid prescribing opioid-based painkillers (such as Vicodin and Percocet) that include over 325 milligrams of acetaminophen per pill because they’re no more effective than low-dose formulations and can be dangerous.

The manufacturers have voluntarily recalled many of these prescription products, and in the future, the FDA plans to ban them, but for now, it’s relying on health professionals to stop recommending and providing

Given the research and the FDA warning for prescription pills, it’s smart to stop taking them anyway and stick to lower-dose products (like regular Tylenol, which has 325 mg per pill) or acetaminophen alternatives, such as ibuprofen, the active ingredient in Advil. The problem is that these lower doses products are hard to find as I think COVID has frightened people to take higher doses than they need/

To minimize liver damage and the chance of an overdose, the FDA also recommends against taking multiple acetaminophen-containing products (such as headache relief pills and cough syrup) taking more doses than the package recommends in a 24-hour period, or mixing any acetaminophen-based medicine with alcohol.

For people with reduced kidney function, ibuprofen can also cause problems. If you have kidney problems, consult a doctor before taking it.

Ages 55 to 65 take care of yourself

In a previous life, I was the department head in a large school and I had several teachers in my department who were in their 60s. Over time, I noticed that some of them, not all, needed more help and were using their sick days more than their younger colleagues. I was at a loss as to know how to help them. There is more information available now than when I had my position, and it is important that between the ages of 45 and 55, a person develops good health habits.

There is some research that points to the idea that age 55 to 65 may be a critical decade, for individuals and may affect their health and may set them on a path that leads to good or bad health for their later adult years and the habits of the previous ten years influence how a person ages in these critical years.

Researchers have identified risk factors that can influence whether or not as a person ages they can stay healthily as they enter retirement.

Experts said there are several factors that can influence a 55-year-old person’s health for the next decade.

Researchers have identified some clinically important declines in physical health over a 10-year period, starting when a person turns 55. They are:

· Whether they smoke

· Their weight

· How educated they are

· Any other illnesses including diabetes, heart disease, high blood pressure, and osteoarthritis they may have

· If they have ‘clinically significant’ depression and

· If they had a higher physical component summary score - a measure of a person’s physical health - at the start of the study.

The good news is that a large proportion of people at midlife are very stable and will not experience declines.

By identifying risk factors and determining who is at risk, we may find interventions that can stave off health declines and help put people on a better health trajectory for retirement.

Quality of life for seniors is missing

 I am a bit upset over the issue of visit restrictions for long-term care and assisted living seniors. In November 2020, the Office of the Seniors Advocate (OSA) issued the report Staying Apart to Stay Safe: The Impact of Visit Restrictions on Long-Term Care and Assisted Living Survey, which highlighted the impact of visitor restrictions on residents and their family members. In this report, OSA identified that 52% of requests made by residents to designate an essential visitor were denied. The Seniors Advocate issued the recommendation in this report that all residents be provided with the opportunity to designate an essential visitor. However, the reality is that most are not receiving any visitors.

The Press has been, over the last few days, focussing its attention on the issue of students going back to school and ignoring the cruel and unusual punishment against seniors who are being held in isolation. There is plenty of research that shows isolation is dangerous to seniors' health and wellness, yet the problem is being ignored by the media. This is a form of institutional ageism that exists in our country.

Current public health orders (January 2022) allow essential visitors to continue to visit if an outbreak is declared at a facility while social visitors’ access is suspended for the duration of the outbreak. Prior to visiting, all visitors to the long-term care facility must be fully vaccinated and rapid antigen tests are administered. It is now 2022 and to date, no changes have been made to the process for determining if a resident meets the criteria to be designated an essential visitor. The determination is made by the administrator of the care facility on a case-by-case basis. Essentials visits can include, but are not limited to:

•        Visits for compassionate care, including critical illness, palliative care, hospice care, end of life, and Medical Assistance in Dying

•        Visits paramount to the patient/client’s physical care and mental well-being, including assistance with feeding, mobility, and personal care

•        Communication assistance for persons with hearing, visual, speech, cognitive, intellectual or memory impairments

•        Assistance by designated representatives for persons with disabilities

•        Visits for supported decision making

“The Senior Advocate is receiving phone calls and emails from family members, including spouses, who were advised they could no longer visit their loved one, even though they offer vital support and care. They help to feed their loved ones, get them dressed, take them for walks, and keep them engaged. For many residents, these visitors are the only people who can motivate them to engage in any activities, and yet they are not formally recognized as essential,” stated Mackenzie.

The measure to protect seniors from COVID is at the expense of a positive lifestyle and I fear for many seniors it will mean a shortened life expectancy. It is unfair and discriminatory to say the least, and will not change well we focus on protecting seniors with no regard for what that means to their quality of life.

Older Adults & Cannabis Use:

A Narrative Review of Age-specific Issues Submitted to Active Aging Canada Prepared by: Liza Stathokostas, Ph.D., Research Consultant, April 2020

When I was in high school Cannabis use was, to my knowledge only among the drugies and low lives of the school I never tried it, when I went to University I had friends who tried drugs and they were, in my mind, out of control and could not keep up with their schooling. I did not use or try it at University. When I was working I tried Cannabis but I did not care for the effects it had on me, so I stopped using it. However, according to this report”

The use of cannabis by older adults is increasing faster than in any other age group. In Canada, 7% of older adults report using cannabis, up from 1% in 2012.

This increase is similar to observations of older populations in other countries. This trend has been attributed to the Baby Boomer generation entering into older age, changes in cannabis legislation, and the growing promotion of cannabis for its therapeutic potential.

While a majority of older adults are new users, there are older adults who have been life-long users and those who were early users and have again begun to use. Older adults use cannabis for both therapeutic and recreational reasons, although newer users tend to be used for medicinal purposes. Surveys of the modality of use of cannabis among older adults demonstrate use of a wide range of cannabis products.

While research is limited, surveys of older adult users (largely for medicinal purposes) show a fair degree of satisfaction in targeting specific symptoms and overall quality of life. This represents a curious contrast to existing research which suggests that there currently is limited high-quality evidence for the efficacy of cannabis on many of the chronic conditions for which users may be seeking treatment. However, as the health care community will likely see continued growth in the interest and use of cannabis by their older patients, a pragmatic approach is to be able to have an open and balanced discussion; and this applies to both medicinal and recreational use.

With regards to the safe use of cannabis by older adults, there is limited research that has focused on this new emerging user group. However, as physiological changes with ageing have the potential to impact the effects of cannabis (both recreational and medicinal), data on efficacy and safety from younger users cannot be extrapolated without consideration. For example, cannabis impacts parts of the brain that are known to change with age. Also, age-related changes in liver and kidney function and body fat can impact the way cannabis is metabolized in older adults.

Another potential issue for older adults is the interaction of cannabis with existing chronic conditions and medication being used for those conditions. Drug interactions include cannabinoid levels being increased by other medications and can have additive effects on and affect levels of other drugs.

In order to provide direction for older adults on the safe use of cannabis, both older adults and health care providers should also be aware that the issue of cannabis use disorder is not limited to younger populations. Substance abuse, in general, by older adults, is rising and so it cannot be assumed that this is not an issue in this age group. Education on harms reduction, including behaviours such as driving under the influence of cannabis, is just as prudent in older populations.

Substantial empirically driven, representative research related to both physiological, attitudinal, and behavioural issues is still needed to advance the discourse on cannabis and ageing. As is equipping older adults and their health care providers with education resources.

Stats on Falls and Hospitalization in Canada

 In 2009/2010, 256,011 Canadians aged 65 and older reported a fall-related injury, translating to a rate of 57.5 per 1,000. Compared with those who did not experience a fall-related injury, they were more likely to be female, more likely to be older (i.e., 85+) and less likely to be married. Comparing data from several years shows a trend towards increases in the number and rates of older adults experiencing an injury as a result of a fall. While females continue to report higher rates of fall-related injuries than males when multiple survey years are compared there appears to be a trend towards increasing rates among males.

Forty-six percent of older Canadians who sustained an injury due to a fall reported that they were walking when the injury occurred, signalling the interaction with the environment, as discussed in later chapters. The majority of these injuries were broken or fractured bones. This finding highlights the importance of promoting bone health in preventing fall-related injuries among seniors. With regard to seeking medical treatment, 67% of respondents sought treatment at an emergency room, highlighting the impact of falls on the health care system.

There is a disturbing trend in hospitalization, overall, the total number of fall-related hospitalizations increased from 67,899 in 2006/2007 to 78,330 in 2010/2011. This represents a 15% increase in the number of individuals who were hospitalized as a result of falls during that period. Despite this observed increase, the crude rate of fall-related hospitalizations remained relatively constant over the five-year period, ranging from 15.6 per 1,000 population in 2006/2007 to 16.1 per 1,000 population in 2010/2011. Therefore, the number of fall-related hospitalizations appears to have increased because of the increased numbers of older adults in the Canadian population. As Boomers age, this will only get worse.

 

Exercise is important

Exercise is important for your health at any age. If Americans meet five hours per week of moderate-intensity recommended physical activity guidelines, then more than 46,000 cancer cases annually in the United States could be prevented.

Published in the journal, Medicine & Science in Sports & Exercise® (MSSE®) which is the official journal of the American College of Sports Medicine and is published monthly, the data noted that three percent of all cancer cases in adults in the US aged 30 years and older during 2013 to 2016 was due to physical inactivity. Also, the proportion was higher in women compared to men.

The maximum number of cases were in the South, such as Kentucky, West Virginia, Louisiana, Tennessee, and Mississippi, whereas the lowest proportions were found in the Mountain region and northern states, such as Utah, Montana, Wyoming, Washington, and Wisconsin.

The data highlights specific cancer sites, including 16.9 percent of stomach cancers, 11.9 percent of endometrial cancers, 11.0 percent of kidney cancers, 9.3 percent of colon cancers, 8.1 percent of oesophageal cancers, 6.5 percent of female breast cancers, and 3.9 percent of urinary bladder cancers.

State-wise, the proportion of cancer cases attributable to physical inactivity ranged from 2.3 percent in Utah to 3.7 percent in Kentucky.

The research notes that these findings underscore the need to encourage physical activity as a means of cancer prevention and implement individual- and community-level interventions that address the various behavioural and socioeconomic barriers to recreational physical activity. Understanding and reducing the behavioural and socioeconomic barriers to physical activity is essential for optimizing intervention strategies targeting at-risk groups across the country.

The data highlights the importance of physical activity.

It talks about how there are many barriers to recreational physical activity, which include, lack of time due to long working hours in low-wage jobs, the cost of gym memberships or personal equipment.

The lack of access to a safe environment also contributes to the lack of physical activity. 

Taking Care of yourself

 Depressive disorders: two questions to ask yourself

As we get older, we are unfortunately more commonly faced with difficult events, like disease or mourning. It is normal to have feelings of sadness or discouragement following events of this kind, but we cannot let this become permanent or feel that life no longer seems worth living.

Certain depressive symptoms may occur in anyone from time to time, especially during a difficult period. If these symptoms are persistent or present almost every day, this may be depression.

Typical symptoms of depression are loss of interest in activities usually enjoyed, unexplained lack of energy, permanent discouragement or despair Depression often comes with sleep, appetite or memory problems, or pains or difficulties in accomplishing activities of daily living

Check for possible depressive disorders

During the past month, have you been bothered by feeling down, depressed or hopeless?

During the past month, have you been bothered by little interest or pleasure in doing things?

Results

If you answered yes to at least one of these two questions, you may be suffering from depression  Even if this may not be easy, it is worthwhile to talk to your doctor, as effective treatments do exist

Caring for a loved one: don’t let yourself get overwhelmed

Nowadays, older people are called on to provide occasional or regular assistance to a spouse, parent, loved one or neighbour (family caregivers). Caring for an elderly loved one is nothing new, especially for women who are often drawn upon in this regard, but two aspects make things more difficult today. Firstly, women more often work outside the home than before, and caregiving represents an additional task.

Secondly, because of longer life expectancies, people often have to care for a loved one when they are themselves elderly and possibly in frail health.

Family caregivers risk seeing their own health deteriorate, all the more so since they lack time to take care of themselves, even going as far as postponing their own medical appointments.

Caring for an elderly loved one may involve very different situations, depending on the extent and the cause of the loss of independence.

While offering help to ensure transportation or manage finances may be rewarding, providing daily assistance with meals or personal hygiene sometimes leads to burnout, as a result of both the physical and emotional involvement.

For loved ones, seeing someone they care for lose the ability

to accomplish simple tasks on their own is both painful and distressing.

In the case of dementia, lack of recognition and relational difficulties make things even more frustrating. In addition, there may sometimes be financial considerations, as well as family and social repercussions. In comparison with the help provided by medical and social services, family caregivers ensure most of the assistance and care required by the dependent persons.

They often feel that it is their role to assist their loved ones and sometimes hesitate to ask for help, even when home care services exist.

Since the risk of burnout and depression is not negligible, family caregivers should be encouraged to try to define the limits of their commitment and to delegate certain tasks in order to take some time for themselves.

Chronic pain, for example, affects nearly half of people aged over 65 years, but some consider that, at their age, it is normal to feel pain, such as joint pain.

 While it may sometimes be difficult to treat the cause of the pain, it is worthwhile to contact your doctor again if a treatment does not seem to be sufficiently effective, and to sometimes try several different treatments

Memory loss is another source of concern for many people of a certain age, who fear the onset of dementia  Often, elderly people have simple memory lapses, resulting from the fact that the memorization process becomes less effective with age  It may be necessary for them to find strategies, like writing down what they are afraid of forgetting, and exercising their memory by doing crossword puzzles or mental math, for example.

However, these lapses may also signal the onset of dementia, especially when these people also experience new difficulties, for instance, in making payments or finding their words, or have mood swings.

If you have any concerns about your memory or that of a loved one, don’t hesitate to talk to your doctor. A dementia diagnosis involves extensive testing and also requires the exclusion of other causes of memory disorders, such as depression.

Other problems, such as balance disorders, falls and many other conditions, should not be trivialized. Lastly, whatever concern you may have about your health, deserves to be investigated by a health professional. There is no reason to accept health problems as an inevitable part of ageing.