Naps

My afternoon naps are coming earlier and earlier.  About 11 a.m.  Of course, I get up early, but then I always have.  When my children would nap in afternoons, I always used that time to nap.  My mother was a napper.  She always said, "I'll just close my eyes for a few minutes." The day before my wedding I napped on the couch with my head in her lap.  She always had a book with her, and as her eyes would get heavy, the book slipped down. When I was about 16 I look a photo of her napping on our burgundy color couch on Hannah Avenue--plaid house dress, an apron, dark brown hair, hose, shoes with little heels. I'll have to look around for it.

The medical news for naps changes from time to time. Some research says an hour nap (my usual length) can help cognition. https://www.medicalnewstoday.com/articles/315097

Others say 20-30 minutes is best so you don't get groggy.  https://www.sleepfoundation.org/articles/napping

Mayo Clinic has some suggestions https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319

Older people and protein needs

Today I attended a program on protein at the wellness center at Lakeside and wasn’t satisfied with what I heard.  Most of her references were 15-20 years old. Her citations for RDA were for the “universe” of adults, rather than the elderly, and most attending were over 70.   Here’s my recommendation when googling health information.  Add the letters NCBI to your search.  Here is “elderly protein ncbi”.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/

https://www.ncbi.nlm.nih.gov/pubmed/30036990

https://www.ncbi.nlm.nih.gov/pubmed/24814383

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882708/

https://www.ncbi.nlm.nih.gov/pubmed/30037048

96 cherries in every bottle!

Not everyone reads full page magazine ads for products new to her. I do, especially if my friend Sonja just told me how many tart cherries must be in a cherry pie by law. This product, a juice drink called Cherrish, has 96 cherries (pulp, skin, and juice) in one 12 oz. bottle! The nearest store to me is in Las Vegas, so if I want to try it, I suppose it will be via Amazon. http://www.cherrish.net/why-cherries/ I don't have symptoms of exercise induced muscle damage, but who knows, some day I may work hard enough at the gym to get that. . .

Speaking of cherries, I just bought a pound of sweet cherries--just gorgeous and delicious--for $2.99/lb at Marc's. Not sure they will last until lunch time.

What about NAD+

Highlights:  “NAD+ and sirtuins in aging and disease,” Shin-ichiro Imai and Leonard Guarente, Trends in Cell Biology, 2014, Aug. 24(8): 464-471. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4112140/  71 references

• NAD ⁺ plays a key role in regulating metabolism and circadian rhythm through sirtuins.
  
• NAD ⁺ becomes limiting during aging, affecting sirtuins’ activities.
  
• NAD ⁺ decline is likely to be due to a NAD ⁺ biosynthesis defect and increased depletion.
  
• Supplementing key NAD ⁺ intermediates can restore NAD ⁺ levels and ameliorate age-associated pathophysiologies.
  

Another article (print full text, free) to read at the fitness center.
“NAD AND THE AGING PROCESS: ROLE IN LIFE, DEATH AND EVERYTHING IN BETWEEN” Mol Cell Endocrinol. 2017 Nov 5; 455: 62–74.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5419884/

“NAD was discovered over a hundred years ago (Harden and Young, 1906), and now that it has achieved its status as a super-centenarian molecule, its role in the biological process of aging is being recognized (Braidy et al., 2011; Gomes et al., 2013; Lin et al., 2000; Massudi et al., 2012; Scheibye-Knudsen et al., 2014; Zhu et al., 2015). It has been shown that NAD levels decline during chronological aging, and that this decline is both a consequence of the aging process and also a contributor to the development of age-related cellular dysfunction (Braidy et al., 2011; Gomes et al., 2013; Massudi et al., 2012; Scheibye-Knudsen et al., 2014; Verdin, 2015; Zhu et al., 2015). It is possible that a vicious cycle exists in which molecular mechanisms involved in the aging process, such as oxidative stress, DNA damage, senescence, and inflammation, lead to tissue NAD decline which subsequently exacerbates the processes that caused its decline in the first place (Figure 1). To potentially intervene in this vicious cycle it is crucial that we understand the mechanisms that lead to cellular NAD decrease during aging and, in particular, whether the decrease is mediated primarily by changes in its degradation, synthesis, or both. Furthermore, it is critical to understand how oxidative stress, DNA damage, inflammation, and senescence impact cellular NAD metabolism during the aging process. In the current review we will present a critical analysis of this subject, and will provide new mechanistic hypotheses to explain the age-related NAD decline.”

Exercise and aging (are you over 30?)

“Although the causes of muscle loss are numerous and complex, there is now copious evidence to suggest that exercise may prevent or reverse many of these age-related changes, whereas inactivity will accelerate muscle aging.”

https://www.the-scientist.com/features/how-muscles-age--and-how-exercise-can-slow-it-64708

It takes a village to take care of mom

“If you have an aging loved one — grandparent, parent, aunt, uncle, or family friend – living in a senior nursing community or being cared for at home by a home health organization, the people performing the most menial-sounding jobs may be the most important people in their lives. They are the van driver who takes them for a day out to the mall or to the clinic for dialysis; the laundry worker who picks up their dirty clothes every morning and brings them back clean and carefully hung or folded; the activities director who brings music, art and crafts to engage their minds, bodies and hearts; the housekeeper who cleans the floor no matter what mess s/he encounters. They also are the groundskeeper who mows the lawn and manicures the flower beds; the custodian who hangs a new memento on the wall; the hairdresser who keeps them neatly groomed.

My mother spent the final eight years of her life in a nursing facility. That became her permanent home, and almost everyone treated her as if she owned the place. She knew most of the staff by name and would share with me her interactions with them. It became clear after a few months that she only spoke in detail about the employees that I mentioned in the first paragraph. The nurses and aides, of course, were giving her the physical caring she needed to stay healthy, yet the non-clinical staff were the people she told me about. She knew about their marital status and family life, what they did on their non-working time, and their favorite hobbies. Mom didn’t get to know the clinical staff on the same personal level; they had many residents who demanded their expertise, and her interactions with clinical staff were focused on medical needs.

The next time you visit your aging loved one living in a senior community, pay attention to the staff:  not only those who are giving the meds or changing bedpans, but also those working behind the scenes to make life more comfortable for the residents.” by Myra Wilson, u.osu.edu/alber/2018/10/15/elder-care-it-takes-a-village/?

Sit to Stand Challenge

This challenge (which I passed) appeared in the Silver Sneakers nenwsletter.  Can you pass?

 https://www.silversneakers.com/blog/find-your-place-the-sit-to-stand-test-for-seniors/

How many times can you sit and stand from a chair in 30 seconds? In this video, SilverSneakers fitness expert David Jack explains how this quick—but important—test can give you clues about your lower-body strength and endurance.

You’ll need a regular, sturdy chair with a seat that’s about 17 inches high. Try the test now, then see what your results mean below. If you’re not able to sit and stand on your own power safely, skip the test, but check out the tips below. . . .

Ten resolutions from the American Medical Association

AMA's 10 resolutions for the New Year. I'll need another list. Already have done all of these.

1. Know your risk for type 2 diabetes--
2. Be more physically active—
3. Know your blood pressure numbers—
4. Reduce your intake of processed foods, especially those with added sodium and sugar—
5. Take antibiotics only as prescribed--
6. Alcohol only in moderation, up to one drink per day for women and two drinks per day for men--
7. Quit tobacco and nicotine, declare your home and car smoke-free --
8. Properly dispose of any leftover medication and never share--
9. Stay up-to-date on vaccines—
10. Manage stress—

https://www.ama-assn.org/press-center/press-releases/ama-offers-10-health-recommendations-new-years-resolutions

To squat or not

I receive e-mails from someone called Taylor, but they are usually just teasers to buy more stuff.  Today he was recommending sumo squats, so I looked that up.  Everyone (at exercise web sites) seem to rave about them, and that every athlete (that’s not me) or regular gym goer (that’s me) should incorporate them.

First, proper form. https://www.youtube.com/watch?v=YUT0f9P7GpQ&feature=youtu.be

“The squat has been crowned as ‘the king of all exercises’ by many because of its undeniable ability to make your muscles grow faster and stronger in less time than other popular compound movements, and this is why it’s a part of the training routines of pro athletes and average gym-goers alike. In fact, athletes from every sport and discipline use some version of this exercise to tone their legs and abs, strengthen their core and improve their overall performance. “

http://www.fitnessandpower.com/training/workout-routines/sumo-squat-vs-regular-squat
Video showing the difference between a regular squat and a sumo squat.

https://www.livestrong.com/article/437557-sumo-squat-vs-regular-squat/  It’s all in the feet.
“Once you've mastered proper form for a standard squat, you can move on to other variations like the sumo squat. To perform a sumo squat, stand with your feet significantly wider than hip-distance apart (about three to four feet), turn your toes out 45 degrees and hold your hands by your sides. Lower yourself down by bending your knees and hips, raising your hands to meet under your chin. Keep your abs tight, back straight and do not let your knees move past your toes when lowering. Once your thighs parallel the floor, root through your heels and rise back up steadily for one rep. Again, depending on your fitness level and goals, start out with three sets of eight reps and building from there once you get more comfortable with them.”
 https://www.strengthauthority.com/sumo-squat-benefits/
And what elderly person doesn’t need more mobility, flexibility, balance and stability?

4.  Mobility and Flexibility
Sumo squats are also a fantastic exercise for improving both mobility and flexibility.
And because squatting is a motion that people use every day–whether it’s sitting or rising from a chair or squatting down to pick up a heavy object–the gains you will make from doing regular sumo squats should be easy to both see and feel.
Additionally, because the muscles in your legs and core have to act in unison during sumo squats, they learn to work together, and that can lead to significantly better mobility. . .
Sumo squats are also useful as a dynamic stretch. While you lower yourself and then rise back up, your muscles alternate between contracting and lengthening, which ultimately warms them, reduces any tension that has built up, and stretches them out.

5. Balance and stability
Your core muscles have a lot to do with maintaining balance in all kinds of activities, but sumo squats demand a lot from them, especially when your body is first learning to adapt to the new motion.

They not only help to keep you from toppling over backwards when you are lowering yourself, but they are also crucial for keeping your back straight and ensuring that you don’t lean too far forward.
https://www.fitnessmagazine.com/workout/butt/exercises/30-day-squat-challenge/ Video on proper form beginning with regular squats.

Two exercises for back pain.  One involves squats. https://www.youtube.com/watch?v=Cq0zyjVo6Jc

The morning exercise routine

Until this summer, I usually walked about two miles in the morning, always choosing a flat street to accommodate my bursitis pain and getting at least a mile along Lake Erie.  Then the Wellness Center opened in 2018.  Now I walk there (about 1 mile to get there), exercise on a cycle and a treadmill (about 4 miles), then walk home, about 1 mile, and pick up 2 or 3 miles during the day walking to various programs and activities.  Returning home through the woods has been especially nice.

 

 

From a drone photo

Exercising at Life Time

I enjoy working out at Life Time Fitness (117 centers in 26 states and 34 major markets under the LIFE TIME FITNESS® and LIFE TIME ATHLETIC® brands in the United States and Canada) on Henderson Rd., near our home.  I really do. I’ve been going about 5-6 times a week since January—treadmill and resistance machines.  I think it’s helping my balance and the strength in my hands.   However, as I read through its magazine, "Experience Life," I do sense that focusing totally on oneself--personal empowerment--body, nutrition, well-being, fitness, breathing (mindfulness and other eastern quasi-religious exercises are big), and "connectedness"--is a tad shallow even if it is a billion dollar business. "Small acts of kindness. . . offer great health benefits and make us feel more secure" and so forth.

The Founder, Chairman, and CEO is Bahram Akradi, who immigrated to the U.S. from Iran as a teen-ager. His father was in the Iranian Air Force and sensed a revolution was coming so sent his son to the U.S. to live with his brother. He's positive that embracing respect as our guiding principle is good for our health and the country. See what you think and whether something is missing.

https://experiencelife.com/article/a-healthy-dose-of-respect/

https://gym.lifetimefitness.com/upper-arlington/gym-columbus

Jennifer Cho suggests healthy cost savings for seniors

Ms. Cho has suggestions for savings in your Medicare plan, plus some healthy eating and exercise tips, and where you can find some discounts.  Check it out.

https://dealspotr.com/article/health-care-health-insurance-savings-guide-for-seniors

Do you enjoy eating out?  Are you a ROMEO (retired old men [and women] eating out) Here's Jennifer's list.

It’s important to remember that these discounts may vary by location and won’t be honored everywhere. And it’s important to always ask if there's a discount; even if there isn’t an official discount, many restaurants will be happy to offer you one.

• Applebee’s: 10-15% off. May require a Golden Apple Card (Age 60+)
• Arby’s: 10% off and reports of a free drink (age 55+)
• Auntie Anne’s Soft Pretzels: 10% off (age 65+)
• A&W All American Food: 10% off
• Backyard Burger: Free drink with purchase
• Ben & Jerry’s: 10% off (age 60+)
• Bennigan’s: discount varies by location (age 60+)
• Blimpie Restaurants Sub Sandwiches: 10% off at most locations (age 55+)
• Bob’s Big Boy: discount varies by location (age 60+)
• Bonefish Grill: AARP members get 15% off
• Boston Market: discount varies by location (age 65+)
• Brother’s Family Restaurant: discounts up to 10% on Wednesdays
• Burger King: 10% off plus additional discounts on coffee and soft drinks (age 60+)
• Bubba Gump Shrimp Co: 10% off for AARP Members
• Captain D’s Seafood: special offers on Wednesdays and Sundays for select items (age 62+)
• Carl’s Jr.: 10% off (age 55+)
• Carrabba’s Italian Grill: 15% off entire meal for AARP Members
• Carrows Restaurants: discounted senior menu (age 55+)
• Chart House: 10% off for AARP members
• Church’s Chicken: 10% off (age 55+)
• Chick-Fil-A: Free small drink or coffee and 10% discount (age 55+)
• Chili’s: 10% off (age 55+)
• CiCi’s Pizza: 10% off pizza and/or buffet (age 60+)
• Claim Jumper: 10% off for AARP members
• Corky’s Homestyle Kitchen & Bakery: discounted senior menu and a Frequent Diner Card (buy 9 get 1 free) (age 55+)
• Country Kitchen: discounted senior menu (55+)
• Culver’s: 10% off (age 60+)
• Dairy Queen: 10% discount or free small drink w/ meal (age 55+)
• Del Taco: 10% discount or a free drink (age 55+)
• Denny’s: AARP members get 15-20% off between 4 and 10pm and $1 coffee
• Dunkin’ Donuts: AARP members receive a free donut with the purchase of a large or XL coffee
• Einstein Bro’s Bagels: 10% off (age 60+)
• El Pollo Loco: 10% off (age 60+)
• Farmer Boys: 10% off (age 55+)
• Fazoli’s: Their “Club 62” gives you access to a special seniors menu (age 62+)
• Friendly’s Restaurants: 10% off meal w/ free coffee at breakfast or free small dessert during non-breakfast hours (age 60+)
• Fuddrucker’s: 10% off any senior platter (age 55+)
• Gatti’s Pizza: 10% off (age 60+)
• Golden Corral: 10% off dinner or entree (age 55+)
• Hardee’s: 10% discount or discounted drink or coffee (age 60+)
• IHOP:  10% discount or senior menu (age 55+)
• Jack in the Box: up to 20% off (age 55+)
• Johnny Rockets: 10% off (age 55+)
• KFC: Free small drink with any meal (age 55+)
• Krispy Kreme: 10% off (age 50+)
• Long John Silver’s: 10% discount or discounted beverage (age 55+)
• LongHorn Steakhouse: discounted senior menu (or can order from kid's menu) (age 50+)
• McDonald’s: discounts on coffee everyday (age 50+)
• Mrs. Fields: 10% off (age 60+)
• Noah’s New York Bagels: 10% off (age 55+)
• Outback Steakhouse: 15% off for AARP members
• Old Country Buffet: daily discounts for seniors (age 55+)
• Papa John’s: 25% off (age 55+) for online orders. Enter the code “AARP25” when placing your order. AMAC members receive 25% off, enter code “25SAVE”
• Perkins Restaurants: special seniors menu (age 55+)
• Port of Subs: 10% off (age 55+)
• Popeye’s Louisiana Kitchen: 10% off (age 55+)
• Ponderosa Steakhouse: discounted senior menu (age 60+)
• Shoney’s: Join the Shoney’s “Golden Age Club” for 10% off (age 60+)
• Sizzler: discounted seniors menu (age 60+)
• Sonic: 10% off or free beverage (age 60+)
• Steak ‘n Shake: 10% off every Monday & Tuesday (age 50+)
• Subway: 10% off (age 60+)
• Sweet Tomatoes/Souplantation: Senior Meal deals Monday-Thursday from 2 to 5pm $7.99 All You Can Eat. All other times 10% off (age 60+)
• Taco Bell: 5% off and free or discounted beverages (age 65+)
• Taco Time: 10% off (age 55+)
• TCBY: 10% off (age 55+)
• Tea Room Cafe: 10% off (age 50+)
• The Old Spaghetti Factory: discounted senior menu
• Uno Pizzaria & Grill: 25% off on Wednesdays (age 55+)
• Village Inn: 10% off (age 60+)
• Waffle House: 10% off every Monday (age 60+)
• Wendy’s: 5-10% discount on regular meals or free/discounted drinks (age 55+)
• Whataburger: 10% discount or free drink w/ purchase of a meal (age 55+)
• White Castle: 10% off (age 62+)

Older people need more protein, and 4 other things

Your nutrition needs change as you get older.  Here are five things recommended at the Silver Sneakers website to increase.

1. Protein--to maintain muscle mass and proper functioning
2.  Calcium--1,000 mg to 1,200 mg per day as you pass age 50
3. Vitamin D-- essential to both bone and muscle health
4. Fiber--need increases as we age
5. Water--your sense of thirst decreases with age, so compensate.

https://www.silversneakers.com/blog/senior-nutrition/

Strength training for seniors

The results of my bone scan (DEXA) of last week show some more loss and the doctor is recommending strength training/weight bearing exercises.  Of course, the best I know is walking, but with occasional bursitis and the questionable weather in Ohio's spring, I haven't been doing much, but instead getting about 5 miles a day on my exercycle. Stairs and treadmill are not good for my bursitis. Sometimes I add a 2 lb weight while on the cycle. So I looked it up. Here's what NIH recommends.

Strength Exercises to Try

These 10 muscle strengthening exercises shown below target the upper and lower body.
Upper Body Exercises

1. wrist curls
2. arm curls
3. side arm raises
4. elbow extensions
5. chair dips
6. seated rows with resistance band

Lower Body Exercises

1. back leg raises
2. knee curls
3. leg straightening exercises
4. toe stands

See the discussion at the website on exactly how to proceed.

Hip fractures are the #1 reason for nursing home admissions.

Taking calcium supplements always upset my stomach, so although I've used them from time to time, I did discontinue them in the last few years.  Time to get some again.

Weight bearing exercise for seniors

Exercise and osteoporosis