A Strong Start to 2011
Posted on November 29, 2010 by bob in Features
By Lenore Vickrey
A new year is looming, whether we like it or not. Will 2011 be the year you finally get down to business and do the things you’ve been putting off, such as losing those extra pounds, starting a vitamin regime, or beginning to write your memoirs?
Despite the fact you’re 50-plus you can make important changes to improve your physical and mental health as you begin the second decade of the new millennium. Prime Montgomery talked to two professionals in the area who offered tips to help you get the new year off to a strong start.
YOUR MIND
Continue to learn, says Dr. Don Hill, Ph.D., LPC., founder of the Frazer Counseling Clinic in Montgomery. Older adults have many opportunities to enroll in classes at local colleges, take up a new hobby, or read the books they’ve always intended to get to. “Education is lifelong,” he said, and older adults often make the best students because they are more mature and focused. “Some of my best students were women in their 50s who decided to go back to school,” said the former college professor.
Dr. Don Hill
Interact with others. “Sitting at home alone and watching TV, especially the news, is not a good way to spend your time,” said Hill, and accounts for depression being a common illness of seniors. “Change your lifestyle, go for a walk, and interact with others.”
Be physically active. “Being physical helps our mental outlook,” Hill said. “It renews both the mind and the body.” Walk at Eastdale Mall or in your neighborhood or local gym with a friend or family member. Many churches have walking tracks and/or exercise groups for older adults.
Stay mentally active. “We not only need the physical exercise to prevent osteoporosis, but we also need brain exercise,” said Dr. Marla Wohlman, a preventive and integrative physician in Millbrook. “When we retire, a lot of us retire our brains,” she added, but keeping your mind active is important to overall well-being. She suggests doing crossword puzzles, Sudoku puzzles, learning a new skill, taking a new job, and simply getting out of the house.
Count your blessings. Older people often spend too much time thinking about “what I should have done with my life,” said Hill, but that’s not helpful. “Sometimes what we really need to do is forgive ourselves.” Instead of living with regrets about the past, put it behind you and enjoy the present, he said.
Build bridges. If there’s a family or friend relationship that needs repair, take the initiative and do it. Be willing to forgive. “Someone has to make the first move,” said Hill. “Try friendly contact first. Make a phone call, send a card. There are any number of ways to make contact with someone. Tell them you love them.”
Give of yourself. Volunteer to help others in the community. For example, seniors are valuable assets to public schools as tutors or in other capacities, Hill said. Others are skilled at home repairs or yard work, and even income tax preparation. “We might think, ‘Well, anyone can do that,’ but not everyone may have that special gift you have.” Share it.
Write it down. “Go back and write about the interesting things that happened in your life,” said Hill. “Start with your very first memory in life and journal it. Then add to it as memories come back.” A grandparents’ journal is a wonderful legacy to leave for your grandchildren and the generations to come. How many of us have a similar journal from our own grandparents? Probably not many. Start a family tradition.
Laugh more. “It’s said that one good laugh is worth two minutes on a rowing machine,” Hill said. Fight negativity by watching funny television programs (just not all the time), movies or reading humorous books. He recommends “The Big Bang Theory” as one of his personal favorites. Laughter has been shown to naturally boost levels of seratonin, a neurotransmitter that aids in our feelings of well-being.
YOUR BODY
Watch your intake of refined carbohydrates, says Dr. Marla Wohlman, and be aware of the glycemic index (measure of the effects of carbs on blood sugar) of various foods. Refined or processed carbs, which include all sugars and products containing sugar or corn syrup, are a major contributor to weight gain, obesity and other diet-related diseases. They are also found in bread, rolls, cookies, cake, pasta and biscuits, all of which are practically staples in our Southern diets.
Many refined carbs (white potatoes, white bread, which have a high glycemic index), break down quickly during digestion and release glucose rapidly into the bloodstream, which can spike blood sugar levels. Studies have shown that persons who follow a low-glycemic diet over many years were at a significantly lower risk for developing both type 2 diabetes and coronary heart disease.
Get enough Vitamin D, specifically Vitamin D3, which is the most biologically active of the D vitamins and has been shown not only to boost bone health but have preventive benefits for several health problems, including colon cancer.
Generally, the typical American diet does not include enough Vitamin D, so supplements are usually recommended. Americans 50 and older are at increased risk for Vitamin D insufficiency because their skin cannot synthesize Vitamin D as efficiently and the kidneys are less able to convert vitamin D to its active hormone form. Many calcium supplements include 400 IU of Vitamin D, but Dr. Wohlman recommends more.
She advises at least 2000 to 4000 IU a day, but cautions that persons should have their Vitamin D levels checked first, and then monitored regularly by their own doctor. She also recommends considering a well formulated B-complex vitamin that contains methylated folic acid. “Be careful what you purchase since all vitamin and nutritional supplements are not created equal,” she said.
Have routine medical screenings. These include colonoscopy at age 50, with follow-up screenings as recommended by your doctor; cholesterol screening; bone density screening (usually covered after the age of 60 by most insurance plans); for men, annual PSA levels and prostate exams; for women, pap smears on at least a bi-annual basis and yearly breast exams and mammograms. Many health issues can be prevented with regular exams and screenings. “It would be unfortunate to be 60 years old and debilitated from a medical condition that a routine screening could have detected or prevented…” said Dr. Wohlman.
Consider hormone replacement. Although it has its detractors, hormone replacement therapy has been shown to be desirable for many older adults to treat decreased libido, flagging energy, mental fatigue and other age-related issues. “I believe in hormone replacement therapy, but one size does not fit all, and hormone replacement is not for everybody,” Dr. Wohlman said. “Your need for continuation of hormone replacement should be assessed on a yearly basis. The risks and benefits of any medical therapy should be discussed with your physician.” Blood tests can help your doctor determine your needs.
Lastly, don’t do anything in excess. That includes overeating, drinking alcohol, staying up too late, or even getting too much sleep. “After the age of 50, our bodies can’t tolerate the excesses like they used to,” said Dr. Wohlman. “Use the new year to get recharged and rebalance your life.”
Lenore Vickrey is Director of Strategic Communications at the Business Council of Alabama. Her articles regularly appear in Prime Montgomery.
