Wellness Corner

BASIC BACK

‘Fewer Bites, More Steps’ The Magic Formula For Longer & Healthier Life

By Richard R. Singleton, D.C.

Every day in our office we tell our patients about how important it is for them to exercise.

What most people do not understand is how crucial exercise is in slowing the aging process.

Exercise is not just for weight loss. It is vital for your overall health and well-being.

Even people as old as 100 can dramatically increase their strength, improve their balance, restore bone density, moderate diabetes and diminish joint pain in just a few weeks of weight training. The minute you start sweating and your heart begins pounding your arteries get more flexible, your blood pressure drops and your risk of heart disease and stroke lessens.

Just a few hours of exercise will allow your body to become more sensitive to insulin, which will help to keep your blood sugar levels in check and reduce your risk of diabetes.

Being in shape causes your heart and blood vessels to work only a fraction as hard as they do if you’re out of shape. A conditioned person will have a heart rate of about 60 beats per minute whereas a person out of shape will have a rate of approximately 80 beats per minute. This means that if you are out of shape, your heart will have to beat approximately 30,000 more times per day than if you were in condition.

Simple math will tell you that the person with the lower heart rate is likely to live longer and enjoy a better quality of life.

When you combine exercise with a good healthy diet, you have the best anti-aging formula you could ever ask for.

As for diet, to quickly summarize, you must dramatically reduce all sugar, bread and grains. Eat only whole and natural foods, take a whole food supplement and plenty of fish oil and—perhaps most important—eat less!

If you truly want to live a longer and more productive life, “fewer bites and more steps” should be your motto.

(Dr. Singleton practices at Singleton Chiropractic in Dennis, 508-385-9999, & Centerville, 508-778-5005.)

A Little Lost Weight Goes A Long Way

By Debra T.Gibbons, R.D.

You know you need to lose weight as your primary care provider reminds you at very visit.

Yet, looking at the weight charts you become discouraged at what appear to be unrealistic goals and you decide it’s not worth the effort.

Well…you’re wrong.

Studies have shown a 5-7 percent weight reduction along with 30 minutes of moderate physical activity produced a 58 percent reduction in the onset of Type 2 diabetes. This means if you are prediabetic, you may be able to stop the progression to a full-blown condition. And if you already have diabetes the weight loss can help improve your blood sugars. 

The Framingham study suggests that small amounts of weight loss also can result in a 25-35 percent reduction in the long-term risk of developing high blood pressure. It also showed that even a small sustained weight loss of four pounds or more over four years reduced the hypertension risk compared with those whose weight remained stable. In borderline hypertensive people, a loss of as little as 10 pounds could result in a return to a normal blood pressure.

Increasing evidence shows that a 5-10 percent reduction in weight—especially when combined with some physical activity—decreases triglyceride levels and increases HDL (good) cholesterol, both associated with a reduction in risk for heart disease, heart attacks and stroke. Remember, excess weight puts additional stress on your heart as well as the rest of your body.

Modest weight loss lowers the possibility of developing gallstones or gallbladder disease, lowers the risk of sleep apnea and may even lower your risk of developing certain cancers. High weight is associated with increased incidents of 13 different types of cancers. 

And let us not forget your bones and joints. Weight loss can ease some joint pain particularly in the knees. Losing weight helps you to move with greater ease allowing you to enjoy some activities you may not have tried in a while; reason enough to lose some weight just to feel better, improve quality of life and decrease healthcare costs.

(Ms. Gibbons is a Registered Dietician and Certified Diabetes Educator for the VA Primary Care Clinic in Hyannis. She also sees private clients at LiveNutrition in Brewster, 508-896-9080 for appointments, most health insurances accepted)

‘Leaving The Driving To Us’ One Good Reason To Join A Residential Community

By Malcolm S. Bertram

In summer, traffic is heavy, parking impossible. In winter, traffic can be treacherous and driveway plowing is an expensive proposition.

A residential community can solve that problem for folks who prefer not to drive in summer…or winter…or perhaps at any time for health reasons. And who might hesitate to ask friends and neighbors for a ride because they “don’t want to be a bother.”

In addition to providing a “neighborhood” just next door, residential communities that you’ve determined provide robust transportation services could be a solution. Residents can use this service with no risk to themselves to continue to participate in the community, or in some cases, begin volunteering because transportation is no longer the issue.

Transportation services from the residential community make it quite simple to make scheduled visits to the doctor, post office, food shopping, and by appointment, to nearby theater performances, art openings, sports events, volunteer activities, and any community events of interest.

(Mr. Bertram is Director of Sales & Marketing at Seashore Point in Provincetown, 508-487-0771 or mbertram@seashorepoint.org.)

Don’t Let Age Or Infirmity Keep You From Enjoying Those Fun Rites Of Spring

By Kate Granigan, MSW, LICSW

Spring is in the air. As the trees begin to bud and flowers begin to show signs of rebirth, it is a time when many of us dust off our gardening tools, golf clubs, bicycles and other various items that have gathered dust all winter.

For many, however, a recent change in mobility, illness, or other factor may limit ability to participate in once loved activities.

Instead of writing off these passages of spring, think about how you can continue to enjoy these activities with some level of modification. Here are a few ideas:

• Gardening: If gardening is your passion but mobility or arthritis limits your ability to reach and bend, have someone assist in building a raised flower or vegetable garden. Whether big or small, it can allow for weeding, picking and watering without bending and can even be built to be accessible from a wheelchair or the seat of a walker.
  Recruit a companion who also loves gardening and can help when needed while still allowing you to enjoy the process. And share your gardening tasks with others by organizing a “group garden” project. Many senior housing or assisted living residences can facilitate this.

      Also, share your gardening knowledge by speaking to local community groups.

• Biking: Recumbent bikes have become an alternative for many with physical issues. They take the strain off back and neck, while still allowing you to get out and go.
• Golf: Many golfers who prided themselves on “walking the course” have difficulties as they age. So use a cart or perhaps find a shorter course. Many are now more user-friendly, to allow those with sight loss or mobility issues equal opportunity.

Finally, no activity needs to be off limits despite possible memory loss. Activities that were learned long ago are often retained even when day-to-day memories are fading. With careful planning, favorite activities can continue to be a therapeutic opportunity and also bring great joy.

The key to success is to keep the activity fun and light and don’t stress perfection.

(Ms. Granigan is Vice President of Geriatric Care Management for Overlook C.A.R.E., providing Consultation, Advocacy, and Resources for Elders and their families, 781-837-7444, ext.5221.)