University Study Public Release - 'Good cholesterol' may not always be good"

                                                       

                                                     PUBLIC RELEASE: 19-JUL-2018
                                               'Good cholesterol' may not always be good
                     UNIVERSITY OF PITTSBURGH SCHOOLS OF THE HEALTH SCIENCES


PITTSBURGH, July 19, 2018 - Postmenopausal factors may have an impact on the heart-protective qualities of high-density lipoproteins (HDL) - also known as 'good cholesterol' - according to a study led by researchers in the University of Pittsburgh Graduate School of Public Health.

The findings, published today in Arteriosclerosis, Thrombosis, and Vascular Biology, a journal of the American Heart Association (AHA), indicate that this specific type of blood cholesterol may not translate into a lowered risk of cardiovascular disease in older women--bringing into question the current use of HDL cholesterol in a common equation designed to predict heart disease risk, particularly for women.

HDL is a family of particles found in the blood that vary in sizes and cholesterol contents. HDL has traditionally been measured as the total cholesterol carried by the HDL particles, known as HDL cholesterol. HDL cholesterol, however, does not necessarily reflect the overall concentration, the uneven distribution, or the content and function of HDL particles. Previous research has demonstrated the heart-protective features of HDL. This good cholesterol carries fats away from the heart, reducing the build-up of plaque and lowering the potential for cardiovascular disease.

"The results of our study are particularly interesting to both the public and clinicians because total HDL cholesterol is still used to predict cardiovascular disease risk," said lead author Samar R. El Khoudary, Ph.D., M.P.H., F.A.H.A., associate professor in Pitt Public Health's Department of Epidemiology. "This study confirms our previous work on a different group of women and suggests that clinicians need to take a closer look at the type of HDL in middle-aged and older women, because higher HDL cholesterol may not always be as protective in postmenopausal women as we once thought. High total HDL cholesterol in postmenopausal women could mask a significant heart disease risk that we still need to understand."

El Khoudary's team looked at 1,138 women aged 45 through 84 enrolled across the U.S. in the Multi-Ethnic Study of Atherosclerosis (MESA), a medical research study sponsored by the National Heart, Lung and Blood Institute of the National Institutes of Health (NIH). MESA began in 1999 and is still following participants today.
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Best Foods for Women 50 Plus!

                                                         

                                 The Best Foods to Eat For Women 50 Years Old and Beyond


                                       
MD Monthly  March 21, 2018  Senior, Women's

The Best Foods to Eat For Women 50 Years Old and Beyond

By: Josh Elizetxe
Women’s bodies undergo different changes as time passes by. Apparently, these changes have huge impacts on health and wellness. At the age of 30, every woman’s metabolism begins to decline. The same is true for bone density and hormone levels.  So, imagine your overall health condition in your fifties and sixties.

In totality, it is not only your preference for music and clothes that change as you get older. You must understand that your body is no longer functioning as efficiently as it was when you were 20 or 30. And being much more selective to the food you are eating is a must. Hence, here are the best foods to eat when you are in your fifties.

Oats
Heart diseases are very common for older people – 45 and above. Women normally have a much higher risk of getting such diseases starting at the age of 55. So, including cholesterol-lowering foods and snacks is a great move.

Now, oats are natural cholesterol-lowering foods. And eating this regularly will not only help you lower your risks of heart diseases, but they can also decrease the risk of dying at an early age. Essentially, oats contain high levels of beta-glucan which is a soluble fiber that decreases cholesterol levels. A cup of this every morning will do the work effectively.

Apples
Apples are a great choice of fruit too when aiming for a clean and healthy diet. They are rich in fibers that are great for keeping your heart healthy. Also, eating more apples every day can largely decrease the risks of immobility as you age.

Alongside these benefits, apples have a lot of antioxidants that fight free radicals which are usually the causes of immunity decline.

Berries
For your brain improvements, berries are the greatest option to choose along with the other dark-colored berries. They contain phytochemicals that increase the blood flow to the brain and reduce inflammation. As a result, these fruits can help you improve your brain functions and decrease the risk of having the common short-term memory loss tendencies.

Walnuts
You may want to resort to nuts as well, instead of munching on crackers and chips for your snacks. Recently, studies show that nuts, especially walnuts and peanuts, reduce the risk of heart attack, stroke, and death by 28%. In addition, they improve brain functionality which is great for women over 50.

Try to have at least one cup of walnuts or peanuts per day. You may include fruits while munching on them.

Lean Meats & Fish
As you reach the age of 50 and older, you must be very careful in counting your calories. Instead of focusing on calorie-dense foods, switch to foods that are nutrient-dense such as lean meats and fish meats.

These kinds of foods are very rich in protein and fiber that are significantly needed for your body in these age groups.

Soy Milk
Your hormones may act strangely and differently during this stage in life. As you get older, the menopausal stages and symptoms that you experience are evident. You will want to choose to consume foods that are high in isoflavones since they mimic how estrogen hormones function.

Soy milk, tofu, and miso are the most appropriate choices for your hormonal concerns at this age. However, be mindful of consuming too many soybeans especially when you are a cancer survivor. It is essentially advisable that you consult with your doctor first before consuming such foods.

Yogurt
Another common concern of every mid-aged woman today is their bone health. During this stage of life, the bone apparently gets thinner making it very susceptible to fractures and osteoporosis. Hence, the need for vitamin D and calcium is much higher.

The green varieties of yogurt are great sources of fiber. As for milk yogurts and non-dairy types, they are quite rich in calcium. And they are the best foods to eat regularly to help and strengthen the bones in totality.

Broccoli
Today, there are a lot of “green superfoods” to choose from. But, one of the best choices in this line of food is broccoli. You could actually gain a lot of benefits from eating broccoli on a daily basis. A daily serving of this green can help you improve brain functions and health due to its antioxidants and anti-inflammatory contents. Also, the calcium contents of broccoli are significant and makes it great for your bone health as well.

Oranges
An orange a day can keep you active and well-functioning even at an older age. Also, the antioxidant that they contain slows the aging process which preserves your younger health states.

Apparently, the benefits of eating oranges are already established. Nevertheless, they are found to be helpful not only in strengthening your immune system but also in decreasing the risk of having physical impairment due to aging.

Eggs
Eggs are another great food to add to your diet and meal plans. They are high in protein and this helps you maintain a great shape and figure. Also, they contain significant numbers of nutrients which are beneficial to your overall health and wellness especially when you reach 50 and above.

Try to eat one or two eggs per day.

All of the foods listed above are not the surprising and unique kinds. They are the ones you always hear or read about when it comes to having a healthy lifestyle. But, even though there’s not a major “wow-factor” in these foods, they can effectively help you manage your fitness states and health conditions during your mid-ages.
                                   
 Source : MD Monthly

More from MD Monthly : Senior Health
                                       

Science News Probiotics can protect the skeletons of older women

                                             

June 21, 2018

Source:

University of Gothenburg

 Summary:

Researchers have demonstrated that probiotics, dietary supplements with health-promoting bacteria, can be used to affect the human skeleton. Among older women who received probiotics, bone loss was halved compared to women who received only a placebo. The research opens the door to a new way to prevent fractures among the elderly.

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FULL STORY

For the first time in the world, researchers at the University of Gothenburg, Sweden, have demonstrated that probiotics, dietary supplements with health-promoting bacteria, can be used to affect the human skeleton. Among older women who received probiotics, bone loss was halved compared to women who received only a placebo. The research opens the door to a new way to prevent fractures among the elderly.

Brittleness of the bones, or osteoporosis, is characterized by porous and weak bones, which can cause them to break even when subjected to low loads, such as a fall from standing height. The proportion of the population with osteoporosis increases with age, and a majority of women over 80 years of age have the disease.

"Today there are effective medications administered to treat osteoporosis, but because bone fragility is rarely detected before the first fracture, there is a pressing need for preventive treatments," says Mattias Lorentzon, who is a chief physician and professor of geriatrics at Sahlgrenska Academy, University of Gothenburg.

This is the first time that researchers have shown that it is possible to cut age-related bone loss in elderly women in half if they receive health-promoting bacteria, known as probiotics.

Read Full Article

sciencedaily.com

It's Time to Play! Senior Play Grounds!

                                                             

                                                           

                                                                            Fit After Fifty



 Playgrounds for older people? Wouldn't that be awesome? If only..well, in many places, it is actually a reality!

I miss swinging on a swing set, laughing as you went down the curly chute slide, the bouncy horse, merry-go-round, a simple place to just have fun!
We need a simple place, just to have fun! "Fitness Centers" are fun..to a point. Most feel too structured.
You need to be able to feel like you're going to have fun, and know it when you do!

goric.com:

"We are all lucky to live in an age of expansive play. Adult playgrounds and similar facilities are available throughout the U.S. for most anyone’s enjoyment and benefit. Each one serves as evidence that playgrounds, parks, and even businesses are increasingly paying attention to the kid inside us all.

Most of these spaces go well beyond promoting child’s play for adults. The adult playgrounds highlighted below facilitate both creative and challenging activities that can help us stay in shape mentally and physically."

medicarefaq.com

Benefits of Senior Playgrounds

The health and life benefits that seniors can reap from playgrounds designed for their needs of course includes all the cardiovascular and wellness benefits associated with any type of exercise. But there are specific advantages associated with the machines and equipment commonly found in these parks, such as:
Improved balance that prevents falls. Falls are one of the main contributing factors for seniors entering assisted living and care facilities.
Increased flexibility and range of motion to make it easier for seniors to perform activities of daily living (ADLs), such as independent bathing and dressing. Inability to perform ADLs is a major reason that seniors stop living independently.
Encourages seniors to exercise outdoors which has been found to be more beneficial than solely indoor activity.
Has been found to increase socialization. Many of the playgrounds are designed with social interaction in mind. Increased socialization and physical activity have been shown to improve mood, decrease depression and slow cognitive decline.
Turns exercise into play rather than work. This is not a benefit to be overlooked. Many of us associate exercise with boredom, drudgery and possibly pain. Changing that association to having fun playing with friends and peers is powerful and can encourage more consistent activity.
Why Specifically “Senior” Playgrounds
Some may question the need for senior focused outdoor activity areas when weight rooms and gyms abound, but senior playgrounds have some advantages as well over traditional exercise spaces such as gyms.

Seniors may be less likely to join gyms out of fear of feeling out of place or self-conscious. “Gym intimidation” is a real phenomenon and can be intensified in some gyms that are geared to younger clientele.

Also, gyms and other indoor fitness centers such as the YMCA have costly monthly membership fees and many require annual contracts. These expenses can be an insurmountable barrier to exercise for many seniors on fixed incomes, as is the case for a large percentage of senior women. Senior playgrounds located in municipal parks can provide a free, welcoming space that could encourage more seniors to remain active.

For seniors to gain maximum benefit from activity while remaining safe, the activity and equipment must be focused on their health and safety needs. Upper body exercises become more important as we age to maintain back and arm strength.

Gaps on such equipment as rope bridges must be designed with a senior’s stride (larger than a child’s but smaller than a young adult’s) in mind. All equipment must be sturdily built and include steady handrails to assuage seniors’ fully justified fear of falls.

Senior focused playgrounds don’t necessarily have to be seniors only. While some countries like Spain and Germany build exclusive senior parks due to their aging populations, others are building multi generational parks where seniors and kids can play simultaneously.

KaBOOM! a nonprofit organization that builds playgrounds in under served and low-income areas has begun to focus on building multi generational playgrounds. These playgrounds can be ideal in urban locations where space is at a premium and where many seniors may be the primary caregivers of their grandchildren.

Where are Senior Playgrounds in the United States

Until recently in the United States, most senior playgrounds have been built within gated senior communities or associated with senior centers. In addition to nonprofits like KaBOOM!, for profit companies such as Must Have Play and Play by Design are moving to expand senior playgrounds into community parks.

Florida has several senior or multi generational playgrounds in Miami, Orlando, and Tampa, but they are also starting to pop up in Georgia and Texas. As more seniors hear about and try senior playgrounds, hopefully more organizations and Parks departments will take notice and the playgrounds will become more widespread.

Today’s seniors are looking to stay active and independent as long as possible. Senior playgrounds can be another way to make exercise more fun, more accessible and more effective for more seniors."



If you’re a senior that’s currently enrolled in Medicare and need additional healthcare coverage for you medical bills we can help! Some plans include a membership to the popular fitness program SilverSneakers! More Info

Women Over 60 Staying Healthy: Exercise

                                            Women Over 60 Staying Healthy : Exercise 
                                                                   

Women over 60 who exercise for at least 30 minutes three times per week have the heart, lungs, and muscles of a woman ten years younger. The kind of exercise that you do depends on what effect you want to see. Stretching promotes flexibility, makes movement easier, and decreases the risk of muscle injury; strength training promotes muscle strength and builds up bones; endurance exercises strengthen the heart and improve overall fitness. The best workouts will combine all three types of exercise.

Each time your foot hits the ground you apply a stress to your bones, which respond by maintaining or sometimes increasing their strength, which can be measured in terms of increased bone mineral density (BMD). The higher the impact of the activity contact, the greater the benefit to your bones. This is why weight-bearing exercises that include running or jumping are of greater benefit to your bone health than gentler weight-bearing exercises such as walking.
These exercises encourage mobility and preserve muscle strength and tone.  Try to do each set at least 10 times a day.

Source:

Check out their website for more women's health info!

Women Fitness