Dr. Curtis McElroy

Category: Aging

  • Achieving Better Bone Health

    The following discussion involves the steps for achieving better bone health.

    Did you know that by the time both men and women reach around 30 years old, their bone density has reached its peak? After the age of about 30, bone mass, also known as bone density, begins to decline. Around age 40 the bone loss picks up its pace and you lose around .5% each year.

    While that may not seem like much, this bone loss adds up quickly and can result in debilitating fractures and diseases called Osteopenia and Osteoporosis. Over the course of this report we’ll take a look at the dangers and risks of bone loss and the steps you can take to improve your bone health now.

    It’s vitally important to know that it’s never too late to take steps to strengthen your bones. If you’re younger than 30 then now is the time to really boost your bone health. If you’re over age 30 then you can take steps today to begin to slow down the bone loss process.

    Let’s first take a look at the two diseases that identify bone loss, osteopenia and osteoporosis.

    What is Osteopenia?

    Osteopenia refers to bone mineral density (BMD) that is lower than normal peak. It’s not low enough to be classified as osteoporosis. Think of it like pre-osteoporosis. It’s a strong warning sign that you have low bone mineral density and it’s time to take drastic measure to reduce the loss.

    The thicker and stronger your bones are when you’re at age 30, the better. This is because it’ll take longer for you to develop osteoporosis or osteopenia. Women are more likely to develop osteopenia and osteoporosis because the hormone, estrogen, plays a direct role in bone development. When estrogen levels begin to decline, bone density also declines.

    Some people with thin bones or naturally lower bone density may have osteopenia but not actually have any bone loss. This isn’t’ common. Osteopenia is usually due to changes in diet, exercise, and hormone levels due to gain.

    What is Osteoporosis?

    Osteoporosis is “a disease in which bones become fragile and more likely to fracture. Usually the bone loses density, which measures the amount of calcium and minerals in the bone.” (National Library of Medicine)

    Without an exercise intervention, after the age of 40, bone mass decreases by about 0.5% per year, regardless of sex or ethnicity.

    According to data collected by the Sport Journal, in the U.S., it has been estimated that by 2025 the number of hip fractures attributed to osteoporosis will double to nearly 2.6 million. Women aren’t the only people who suffer from bone loss and osteoporosis, men account for 29% of the two million fractures that occur each year in the U.S. Fractures of the wrist, spine, and hip are the classic osteoporotic fractures. The majority of hip fractures happen in men and women over the age of 75. More than 40% occur in those over the age of 85.

    How is Osteoporosis Diagnosed?

    Unfortunately, most often osteoporosis is diagnosed after someone has suffered a broken bone. A diagnosis of osteoporosis is made by history of previous fractures as an adult over the age of 50 or assessment of bone density at the hip or spine by a special type of x-ray.

    The good news is that you can go to your doctor and have your bone density measured right now. This helps you establish a baseline. During your annual physical you can measure your bone density to make sure you’re not losing bone as you age.

    Osteoporosis & Osteopenia Risks

    We’ve already mentioned that both men and women experience bone loss and that both genders can get osteoporosis. However, there are other risk factors:

    • Advanced age
    • White or Asian woman
    • History of previous fracture
    • Body weight less than 127 pounds
    • History of mother or father with hip fracture
    • Drinking more than two alcoholic beverages a day
    • Smoking
    • Certain chronic diseases like Rheumatoid arthritis, Diabetes, type 1 or 2, Inflammatory Bowel Disease
    • Certain medicines like Corticosteroids or Proton pump inhibitors

    The risks of osteoporosis include fractures and a slowly deteriorating posture. The most common fractures include the hip, wrist, and spine. When you fracture a hip it can take years to recover and as you’re recovering from hip surgery mobility becomes painful and virtually impossible. It’s not uncommon for an elderly person to suffer a hip fracture and then become dependent on a walker or a wheelchair.

    Spinal fractures sound scary, however most spinal fractures from osteoporosis result in small cracks. The spine begins to degrade and compress. This causes the slumped posture or what’s referred to as the dowager’s hump. It’s when the spine compresses due to numerous small fractures and begins to curve forward. It’s uncomfortable and makes free movement difficult. The point isn’t to frighten you or to paint a terrible picture of your future. The hope is that with a few small changes to your daily habits, you can prevent bone loss and maintain strong and healthy bones.

    How Do I Know if I have Bone Loss?

    In addition to having your doctor give you a bone density test. This is a simple test that uses x-rays to measure the grams of calcium and other minerals that are contained in a small segment of bone. Doctors usually test your spine, hip and forearm – the most common areas that break in old age.

    There are some other signs that you may be dealing with bone loss and can be signs that it’s time to go to the doctor for more tests. These bone loss indicators include:

    Receding Gums – Your teeth are connected to your jaw bone, if the jaw is losing bone then the gums can recede. Jaw bone loss is a common indicator of low bone mineral density throughout the body. You can ask your dentist to look at your jaw during a normal x-ray appointment. They may be able to tell you if it looks like you have mineral loss in your jaw and if your gums are receding.

    Decreased Grip Strength – The muscles that help you move through life are called skeletal muscles. Good muscle strength actually helps support healthy bones and vice versa. If you are noticing a decrease in your-strength, particularly your grip strength, then you may be dealing with bone loss and osteopenia.

    How are Your Fingernails? – Healthy fingernails are a sign of healthy bones. If your nails are weak and brittle, then it’s a sign that your bone health may need some special attention. Keep in mind that there may be other causes for your weak nails. For example, you may be gardening more or have your hands in water more often.

    The Incredible Shrinking Human – If you’re shrinking in size at a rate that seems abnormal, you may be suffering from small spinal fractures. These spinal fractures can be small and you may not know you have them. Yet, it’s a strong sign that your bone health is rapidly decreasing. It’s time to get a handle on it.

    What Can I Do to Reduce Bone Loss and Improve Bone Health?

    You know that bone health is important. You also know that whether you’re 25 or 75, you can take steps today to start improving the health of your bones. In fact, you’ve already taken a few steps in that direction.

    You understand what good bone health means to your future health and you know the signs of bone loss and that there are some simple tests you can take to assess the situation. Now we’re going to talk about three significant steps you can take to improve the health of your bones and keep them strong.

    #1 Strength Training

    Strength training is exercise. It doesn’t mean you have to go to the gym and deadlift your body weight. In fact, you never have to pick up a weight. Weight bearing exercises like squats and sit-ups are a great way to strength train right in your home. Strength training:

    • Uses resistance, bodyweight or added weight (example, dumbbells)
    • Induces or causes muscular contraction
    • Builds the strength, endurance, and size of skeletal muscles
    • Strengthens bones and bone density

    Strength training affects bone density by:

    • Strengthening bones and decreasing the frequency and severity of breaks.
    • Slowing down bone mineral loss and bone density reduction
    • Reducing falls and improving balance and coordination

    According to a study conducted by the Department of Exercise and Sport Sciences, University of Arizona, Tucson, strength training does have a positive impact on bone density as well as soft tissue lean mass.

    If strength training exercise isn’t appealing, consider other weight bearing exercises like Pilates, Yoga, Isometric training, and walking. Walking is actually a fantastic way to improve strength and bone density. Each step you take bears the weight of your body and thus is considered “weight bearing.” Walking on uneven surfaces like a gravel path or hiking on a trail are also good. The uneven surfaces require your body to compensate and manage each step. It helps with mobility and flexibility too.

    Talk to your physician and make sure you are healthy enough to start a strength training program. Start slowly! There’s no need to run out and buy dumbbells and weight equipment. Listen to your body. It’s easy to overdo it.

    #2 A Few Additions to Your Diet

    Bone requires nutrients to stay healthy. Your bones need both protein and calcium to stay strong and healthy. The general recommendations are to eat protein at every meal. However, keep in mind that these proteins don’t have to be animal based.

    Plant based proteins are good for you too. They have healthy fats and good cholesterol as well. Protein can be found in just about every grain or plant. The following are generally considered to be good sources of protein:

    • Beans including Soybeans and lentils
    • Whole grains like Quinoa and oats
    • Nuts and seeds like Hemp, chia and walnuts or almonds.
    • Veggies like Avocado, Broccoli, Spinach and Kale
    • Non diary milk sources like almond milk or soy milk

    According to the FDA protein recommendations, adults should get 10% to 35% of their day’s calories from protein. That’s about 46 grams of protein for women, and 56 grams of protein for men.

    Mind Your Vitamins and Minerals

    Calcium and vitamin D are also essential for healthy bones. According to the FDA’s recommendations adults under the age of 50 should get 1000 mg/day of calcium. Over 50 and the amount increases to 1200mg/day. You can increase your calcium by eating calcium rich foods like dairy products or by eating calcium fortified foods like orange juice. Dark leafy greens, beans, and some fish are also good sources of calcium. It’s important to know that calcium levels in your body don’t have the same benefits if you are low in vitamin D. The two work hand in hand to improve bone health.

    Millions of people have low vitamin D levels. This vitamin helps build strong bones and appears to play a role in many other systems. You can go to the doctor to have a simple vitamin D test to see if you have enough. It’s a vitamin that is made by your body when your skin is exposed to natural sunlight. It’s not stored in your body, however so if you experience a week of cloudiness and don’t get outside, your levels can drop.

    Low vitamin D is easy to correct with supplementation and a healthy dose of sunlight. The latest guidelines specify 800 IU per day for men and women over the age of 70. Under age 70 and 600 IU per day is recommended.

    #3 Reduce Stress

    The hormone, Cortisol, is released when you are under stress.

    This hormone actually damages the bone by causing death in many of the bone building cells, aka osteoblasts. Take measures to reduce stress in your life. Chronic stress also causes weight gain, insomnia, and a whole variety of conditions that can impact your health and vitality.

    Make sure to get enough sleep each night to help your body better manage stress. Aim for a good eight hours a night.

    A sleep routine and a welcoming bedroom are the first steps to better sleep. Exercise, meditate, and find time to enjoy pleasurable activities. Dancing, reading and enjoying time with friends and family can all help reduce stress. It’s up to you to identify sources of stress and take measures to either alleviate that stress or learn to manage it. Your bone health depends on it.

    Final Thoughts

    It’s important to understand that you cannot replace lost bone. Once it is gone, it’s gone forever. However, you can significantly slow down your bone loss.

    If you’re under age 30 then start building good strong bones today.

    If you’re over 30 then it is time to make some lifestyle changes to support strong and health bones.

    It’s as simple as walking or performing weight bearing exercises, eating a diet that is rich in protein, vitamins and minerals, and reducing stress.

    You can also take action by reducing your risk factors.

    Moderate your alcohol consuming and stop smoking.

  • Heart Health- 10 Ways To Protect Your Heart By Eating

     

     

     

    10 Ways to Protect Your Heart By Eating is a topic that should inspire many to start making changes in their daily diet. 

    Whenever most people think of fitness and health, it’s done with a great deal of dread. Being healthier always means denying yourself what you enjoy – relaxing with comfort foods.

    Being health means hard work, saying goodbye to certain foods and forcing yourself to eat other foods you find tasteless and bland. But it doesn’t have to be this way.

    Just as you can find time to squeeze in exercise throughout your day – by waking up earlier or shortening your lunch to fit in a workout – you can also find ways to add healthful foods into your diet – foods that protect the heart and help it perform better.

    For the time being, don’t look at foods as off limits completely. Instead, use everything in moderation and make it a point to add some of these 10 foods to your diet each day so that it naturally begins to replace unhealthy options.

    These foods will improve your cardiovascular health, which can help prevent heart attacks and strokes. In addition to integrating these foods, make sure you swap out things like cooking lard for healthy olive oil, or full fat foods for lower fat options.

    #1 – Seeds and Grains

    Seeds and grains work well to protect your heart. The one you’re most familiar with is oatmeal. Some people have a disdain for cooked oatmeal, though. They don’t like the texture of it.

    You can create a mix similar to trail mix, which includes one cup of healthy raw oats that you snack on during the day. This single serving is enough to provide massive benefits to your heart.

    It lowers your LDL (bad) cholesterol. Eating it raw delivers more healthy benefits, because many of the instant oatmeal packages most people use are flooded with extra ingredients like sugar.

    If you’re not an oatmeal fan, try grits! They’re healthy for the heart, too. You can find grains in bread form as well – just make sure it’s as unprocessed as possible.

    As for seeds, there are several seeds that provide heart health benefits. Flax seed is well known – and chia seeds aren’t just for growing hair on a pottery piece anymore!

    They deliver rich omega-3 acids and are packed with fiber. You can eat them raw or mix them in with other recipes.  Sunflower seeds are another good option because they contribute to weight loss, which in turn protects the heart.

    Sesame seeds are great to sprinkle on salads or to use as a crust – and they help lower your blood pressure. And pumpkin seeds also contain omega-3 acids and prevent cholesterol build up in your body.

    #2 – High Omega-3 Carrying Fish

    Any fish that contains omega-3 fatty acids is a good way to protect your heart. And fish in general is low-calorie when compared to things like pork chops or a t-bone steak.

    But you can’t fry it up and keep the health benefits intact – you need to cook it health, and make sure you choose the right kind. Salmon is one good option. This fish has a great deal omega-3 acids and if you add it to your menu a couple of times a week, you’ll love what it can do for your triglycerides levels.

    If you can, get Wild King Salmon – it’s the highest in terms of omega-3 acids. But even canned salmon packs a heart-healthy punch. Tuna is another easy-to-find heart-healthy fish, as are anchovies. If you’re out to eat, look for herring or trout to order, because those two also contain ample supplies of omega-3 acids.

    #3 – Blue and Purple Fruits and Vegetables

    Experts always recommend that we eat a rainbow of fruits and vegetables during the day. So let’s go over some heart healthy foods from each group. First up are blue and purple foods, like blueberries.

    These foods are great for serving as an antioxidant, but when it comes to your heart, add just three simple servings of berries (blue or otherwise) each week and you have a 32% smaller risk of having a heart attack than others do. These berries lower your blood pressure.

    As for fruits, you can also enlist the help of plums, grapes, blackberries, prunes and figs to help your heart stay healthy. Vegetables are abundant, too – but two of the most popular ones are purple cabbage and eggplants.

    Pick a deep purple cabbage and sauté it – don’t boil it. You can eat it raw, too. The deeper the color, the healthier it is for you. Eggplant is the same way – and it helps reduce your bad cholesterol.

    #4 – Red Fruits and Vegetables

    Tomatoes are one red food that many of us naturally get plenty of – and some people lack. Pizza sauce has tomatoes as a base, but consumption overall is at an all-time high.

    Tomatoes are packed with potassium. In case you aren’t familiar with why potassium is important, it’s because it’s what helps your heart beat – it helps it pump blood through your body.

    Other foods that help your heart are watermelon, pink grapefruit, raspberries and strawberries, apples, cherries, beets and cranberries. Some of these you might prefer in liquid form, while others fit nicely into your diet in solid form.

    Now if you’re already taking heart medication, talk to your doctor about the grapefruit – because it can complicate your medical regimen. But if heart disease isn’t an issue yet, it can help prevent future problems.

    You might want to sneak a bit of red wine into your diet, too. But just a bit. Small amounts can help you ingest heart-healthy resveratrol, but you can also just eat red grapes to get the same benefits.

    One of the best fruits for your heart that doubles as an antioxidant is pomegranate. It helps your arteries continue escorting blood flow through the body without issue.

    #5 – Orange Fruits and Vegetables

    Next up on our rainbow tour of heart healthy foods is the orange food group. Oranges themselves are great for reducing the risk of clot-induced stroke. And if your vitamin C is at a good level, then you have a lower chance of developing heart disease.

    It’s best to eat them raw – not in a commercial juice form. That’s because tons of sugar gets added to those products, and you want the natural juice without the added calories.

    One of the best orange vegetables you can add to your diet is a sweet potato. Potatoes get a bad rap, but potatoes are packed with potassium and sweet potatoes help keep your blood pressure in check and offer you plenty of fiber for your meal.

    #6 – Yellow Fruits and Vegetables

    Yellow heart healthy foods include fruits and vegetables such as:

    * Bananas * Squash * Bell peppers * Corn on the cob * Pineapple * Lemons

    As we mentioned before, potassium is crucial for good heart functionality – and bananas are full of potassium. Squash has that too – but it also has magnesium, which helps control your blood pressure.

    When it comes to corn, you’re better off not eating it raw to get the maximum heart benefits for it. Cooked corn increases its ability to provide you with antioxidants.

    Pineapple and lemon are packed with vitamin C and this vitamin helps improve blood flow to your heart. Some experts say that is has the ability to virtually open the arties, allowing blood to flow easily.

    #7 – Green Fruits and Vegetables

    “Eat your greens” your mother probably used to nag. But she was right! Green fruits and vegetables are about as heart healthy as they come. As for vegetables, start with a mix of broccoli and spinach.

    You can eat either of these cooked or raw and they both taste great! The carotenoids in them go through and help rid your body of toxins, allowing your heart to function better.  Add kale to the mix and you now have an omega-3 rich vegetable powerhouse.

    Some people look at an avocado and see the word “fat” – but it’s heart-healthy fat (yes, there is such a thing). It works the same way olive oil works – to aid in the reduction of bad cholesterol and reduce your risk of heart disease.

    You can also add the following to your diet for better heart health:

    * Brussels sprouts * Green cabbage * Bok choy * Green beans * Green peppers * Kiwi * Collard greens, mustard greens, or turnip greens * Green grapes #8 – Dark Chocolate

    Nobody is saying that a diet rich in chocolate is going to be healthy for your heart. Moderation is key to health with anything. But if and when you indulge, do it with dark chocolate.

    There was a study in 2012 that showed that a daily intake of dark chocolate helped stave off heart attacks and even strokes. That’s because the polyphenols help prevent clotting and lower your blood pressure.

    #9 – Soy Foods

    More families are giving up meat to replace it with soy foods once or twice a week. Soy comes in many vegetarian products like tofu, but you can get it other ways, too.

    Soy is similar to avocado in that it has healthy fats that reduce blood pressure. You can buy soy in the form of Edamame, soy milk, soy milk, soy cheese, and soy nuts.

    #10 – Nuts and Beans

    Nuts such as walnuts, macadamia nuts, pistachios and even plain old peanuts help your heart by providing lots of fiber. One of the best nuts is the walnut – because it is rich with omega-3 fatty acids.

    When shopping for nuts, look for plain, unsalted varieties. You don’t want the salt added in because then it has the opposite effect – possibly increasing your blood pressure.

    Beans help you get the protein your body needs, without the majority of fat that meats tack on. Try to add this to your diet in at least four meals each week. This should give you a 22% lower risk of heart disease, according to one study.

    Instead of trying to eliminate foods, stock up on these heart healthy choices and satiate your hunger with these, instead of fat-laden sugary foods that tend to damage your heart and put you are risk for all sorts of diseases.

  • Slowing Down The Aging Process

    4 Ways to Slow Down the Aging Process

    There will come a point in all of our lives that we want to know how to slow down the aging process. That point may be when you start to develop wrinkles, sagging skin, dry skin, increase in small pigmented spots and other new growths that were not present when you were younger.

    You may also begin to notice you are putting on weight in areas that you didn’t in the past.

    Changes in your joints resulting in aches and pains, trouble getting out of bed due to stiffness, decrease in mobility and stability when walking.

    Trouble with mental health including forgetfullness, anxiety and depression.

    While you can’t completely stop the aging process, there are things you can do that will slow it down so that you can maintain your independence and live a full and happy life in your senior years.

    The following are four areas that you can make changes in to help you create a lifestyle that will slow the aging process and help you live a fuller life:

    1. Proper Nutrition

    The earlier in life that you honor good nutrition the longer you can stave off the signs of aging. Nutrition is critical to helping prevent disease and increasing your years of life. It can also help you to look and feel younger.

    Antioxidants

    It’s important that you fill your diet with as many antioxidants as possible. These are chemicals that help your body to fight off environmental oxidation that can lead to faster aging.

    Antioxidants are found in high amounts in these foods:

    · Blueberries
    · Broccoli
    · Green including kale, spinach, turnip, and mustard greens
    · Strawberries
    · Tomatoes
    · Apples
    · Red grapes
    · Beans

    While these are foods that have a high concentration of antioxidants, they can be found in a wide variety of foods. You’ll especially find antioxidants in fruits and vegetables, but some are even found in meat, poultry, and whole grains.

    Avoid Processed Foods

    If you eat a diet that consists of foods that aren’t processed including fruits, veggies, lean meats, dairy products, and whole grains you’ll be in the best shape.

    Processed foods, on the other hand, contain little or no nutrition and often are high in calories from sugar, salt, and fat. You’ll want to avoid eating processed foods as much as possible. Processed foods contain:

    · White flour
    · White sugar
    · Trans fats
    · Artificial colors
    · Artificial flavors
    · Preservatives
    · Artificial sweeteners

    These are all things you’ll want to avoid in order to slow down the aging process. These foods cause your body to experience inflammation, which is responsible for weight gain, joint problems, aging skin, and the increased risk of disease.

    If you follow the simple advice to eat “real” food that hasn’t been processed you’ll have fewer signs of aging and better health.

    2. Proper Skincare 

    Skincare is essential to slowing down the aging process. This is the first thing you notice and the first sign to others of your age. It’s important to note that good nutrition is actually the first step toward healthy, younger skin.

    Exercise

    Regular exercise is actually good for your skin and can slow down aging. That’s because when your body gets heated up, blood rushes to the surface of your skin to let heat escape.

    Having more blood flow to your skin actually helps it to become rejuvenated and get the nutrients it needs. Even just walking for 30 minutes a day will help you get this effect.

    Hydration

    Your skin needs moisture in order to prevent wrinkles and other signs of aging. It’s critical that you drink a lot of water to keep your body hydrated. Your body always distributes nutrients to vital organs first and then to the more peripheral areas of the body.

    If you don’t drink enough water, your skin will be one of the first places that gets deprived of water. This causes the cells to shrink and can lead to wrinkles and dry skin.

    Three Skincare Steps

    Hydration comes from within the body, but you also need to add moisture externally to your skin. As you age you’ll want to maintain a skincare routine that includes gentle cleansing, exfoliation, and moisturizing.

    You may need to cleanse your face only once a day if it gets drier. The best time to cleanse is at the end of the day to remove makeup, dirt, and oils that have accumulated throughout the day.

    You also need to make sure that you exfoliate. This is a process of removing dead skin cells from the surface of your skin. When you exfoliate, you actually allow your moisturizer to penetrate more deeply into healthy tissue.

    You can use a scrub with particles to help remove dead skin cells. This process is called mechanical exfoliation. You can also use chemical exfoliation with products that contain retinols.

    These acids help to dissolve dead skin cells and are found in many anti-aging formulas. You’ll also want to look for a moisturizer developed for aging skin. Many moisturizers contain antioxidants and retinols to further slow aging.

    Get Plenty of Protection from the Sun

    Damage from the sun is one of the most powerful causes of aging skin and skin cancer. The younger you are when you protect yourself from the sun, the better. But even if you’re already aging, it’s not too late to protect yourself from the sun.

    Look for products that contain at least SPF 15. These will give your skin protection from harmful UV rays in the atmosphere. When you’re outside for long periods of time, look for areas of shade that will protect you.

    Wearing a hat and appropriate clothing will also protect your skin from sun damage.

    3. Mental Health Makeover

    Many people battle depression as they age. But this shouldn’t be considered a normal condition for people who are aging. Some factors that lead to depression in seniors include:

    · Chronic disease
    · Social isolation
    · Death of a spouse or family members

    If you’re struggling with feelings of hopelessness and sadness it’s important that you seek help from a professional as soon as possible. There are many things you can do to improve the way you feel.

    Staying social is one critical element of good mental health. Joining groups that allow you to spend time with others is a great way to boost your spirits and provide you with positive mental health.

    If you suffer from a chronic disease, a support group may be able to help you feel better about your condition. It’s also important to practice self-care and ask for help and support when you need it.

    Often people have the misconception that it’s normal to feel depressed or blue when they get older. Because of that they either don’t seek help or get misdiagnosed. Make sure that you don’t just dismiss your feelings as a normal part of aging.

    Beyond depression, seniors also experience mental health issues such as:

    · Dementia
    · Anxiety
    · Problems with sleep

    The best way to slow down problems with mental health is to take good care of your body at the youngest age possible. Nutrition and exercise are critical for maintaining good mental health.

    It’s also important to accept new challenges that require strategic thinking. Even completing puzzles can help you to stay mentally sharp.

    You also want to make sure that you avoid social isolation and make it a point to participate in social activities. You may also find it beneficial to seek spiritual connection through a faith community.

    4. Maintain Your Mobility

    One of the biggest concerns for someone who’s getting older is mobility. You may be worried that you won’t be able to get around the way you once did. Some causes of mobility problems include:

    · Muscle weakness
    · Arthritis
    · Vision problems
    · Medication use
    · Heart disease
    · Balance problems related to stroke

    Many problems with mobility can be prevented by taking good care of your body with nutrition and exercise. The more activity you get, the more mobile you’ll likely be in your senior years.

    It’s also important to treat vision problems that might make it difficult to move properly. Sometimes just by changing your glasses prescription or getting treatment for cataracts you can return to normal mobility.

    If you experience muscle weakness or balance problems you should always check with your doctor. An adjustment in medication could be all that you need. But if medication isn’t the problem, exercise could be the solution.

    Weak muscles can be strengthened. Even in your senior years you can begin a fitness routine that includes aerobic activity and strength training. Working your muscles will help to prevent fractures and allow you to move freely.

    Make sure to talk with your doctor before beginning a fitness routine to make sure it’s appropriate for you. But in most cases, it will be appropriate to take a walk each day and to lift some light weights for your upper body.

    Aging doesn’t have to mean giving up the things you love to do.

    Just these simple steps can slow the aging process and help you to remain independent for a long time.

Copyright @ 2017 DrCurtisMcElroy