Guest guest Posted December 9, 2003 Report Share Posted December 9, 2003 Tue, 9 Dec 2003 13:41:21 -0500 HSI - Jenny Thompson Take My Pasta... Please! Take My Pasta... Please! Health Sciences Institute e-Alert December 9, 2003 ************************************************************** Dear Reader, It became a national joke for years: " I've fallen and I can't get up. " Well, the commercial may have given us a chuckle but, as we age, falling becomes less of a joke and more of a very real fear. In fact, for many elderly people the fear of falling is a consideration with just about every physical activity. What's worse is that this fear keeps many seniors from doing the one thing that could most help prevent their susceptibility to falls: exercise. Fortunately there are exercise methods that can minimize the chances of falling while encouraging seniors to feel confident about exercising. And for those who are in that zone called " middle-age, " the time to recognize and prepare for a fear of falling is now. ---------------------------- Using it ---------------------------- According to a recent report on National Public Radio, about 40 percent of all nursing home admissions result from a fall that leaves an elderly person at least somewhat disabled. Ironically, the fear of falling itself can also be considered a disability when it prevents an elderly person from performing simple daily tasks or venturing out of the house. First we'll take a look at how we can help prevent frailty and a fear of taking a spill as we age. In a study reported in last month's Archives of Internal Medicine, researchers at the University of Pittsburgh (UP) followed the physical activity habits of almost 230 women who were originally recruited in a study to examine the health benefits of walking in women over 50 years old. Activity levels of all the subjects were assessed in 1985, then reassessed ten years later. Finally, in 1999, their functional status was determined with a questionnaire and physical performance tests. Researchers found that the women who continued the original walking regimen or practiced some other form of daily exercise were more adept at carrying out simple activities (such as picking up something from the floor, doing housework, climbing stairs, etc.) than women who stopped exercising. This outcome isn't surprising, of course. In fact, it would have been quite surprising if the results had been anything different. But this simple study serves to underline the irrefutable importance of daily exercise as we age. As the old saying goes: Use it or lose it. --------------------------- Bringing it all back home ---------------------------- But what if you're elderly and haven't exercised in years? In this case many older people are simply afraid to exercise for fear of falling, hurting themselves, and losing their physical independence. But without regular physical activity they're much less likely to maintain cardiovascular health, strong bones, and good muscle tone. So as their health deteriorates, they become even more susceptible to falling. But there are ways to avoid this downward spiral by pursuing special exercise methods that reduce the chance of falling while dispelling the fear that goes with it. For instance, a Canadian study released this past summer showed how low-resistance exercises (some of which can be done while seated) and weight-shifting activities can provide adequate exercise while improving balance confidence. And a 2002 study of older women demonstrated how exercises adapted from the Chinese martial art called Tai Chi created significant improvements in balance, functional mobility, and a reduced fear of falling. These results were recorded after three months of 30-minute Tai Chi classes, taken just two times each week. --------------------------- Or, you could go for a bounce --------------------------- Earlier this year I told you about a thread in the HSI Forum that discussed rebounding, which simply requires bouncing on a mini-trampoline while grasping a sturdy frame. Rebounding provides light aerobic exercise and can even be used by people who have physical restrictions. In the Forum, an HSI member named Leppert wrote: " It's particularly good for folks like me who cannot walk or bicycle. Even folks with bad knees or paralyzed legs can crawl on it and bounce. The theory is that it assists the flow of blood and lymph. The lymphatic system doesn't have the muscle tissue as does the vascular system so is more dependent on motion for circulation. " Mini-trampolines can be easily found in sporting goods stores or on the Internet, and they're not too expensive. Or you might get lucky, as an HSI member named Hal did; he says he bought a good mini-trampoline at a yard sale for only $5. ---------------------------- A little goes a long way ---------------------------- In the e-Alert " Walk, Don't Run " (12/3/03), I told you about a new study that showed how walking at a comfortable pace for just a few minutes can push your heart rate to a level that's very beneficial to your cardiovascular system. And although today's e-Alert addresses a very specific concern about exercising, the two most important points about last week's e- Alert apply here as well: 1) Find a way to exercise that's a comfortable fit for your needs, and 2) You don't have to workout like a madman to reap healthy benefits that will help insure your independence as you grow older. ************************************************************** To start receiving your own copy of the HSI e-Alert, visit: http://www.hsibaltimore.com/ealert/freecopy.html Or forward this e-mail to a friend so they can sign-up to receive their own copy of the HSI e-Alert. ************************************************************** ... and another thing Here's a tale of jumping the tracks... then jumping back on again. A few months ago I stopped eating grains and refined sugars, and between February and July I lost about 15 pounds. But then, I confess, sugar started creeping back into my diet. What can I say? It was summertime, and an occasional scoop of ice cream didn't seem like it would do much harm. And in fact, as far as my weight was concerned, it didn't. I regained only one more pound over the next three months (although I scooped more than I should have). Then came a couple of weeks when I was traveling quite a bit. When you're on the road, convenience becomes a priority, and as a result, a muffin often becomes breakfast. Add to that some stressful situations that popped up at home and at work around that same time, and suddenly I found myself eating breads and pastas again on a regular basis. Within less than one month I'd gained back 9 pounds. In addition, I became sluggish and tired all the time. So I've seen first-hand how important it is to prepare myself for inconveniences when I travel, and to summon up a little more willpower. And, of course, it's time to say goodbye again to bread and pasta. And that's going to be a lot easier than I thought, thanks to a new book from one of my favorite doctors. Dr. Joseph Mercola has just released " Dr. Mercola's TOTAL HEALTH Cookbook & Program. " In it, he presents over 150 new grain- free recipes, along with his entire health and dietary program that has helped thousands of people lose weight and improve their health. For some time now, Dr. Mercola has emphasized the health benefits of a no-grain diet. So I know that many of the 150 recipes in this new book are going to find their way to my dinner table, especially as I put my " 365 Ways to Cook Pasta " book in my yard sale pile. Here's to getting back on track! To Your Good Health, Jenny Thompson Health Sciences Institute ************************************************************** ************************************************************** Sources: " Senior Health: Overcoming Fears of Falling " National Public Radio, 11/25/03, npr.org " Physical Activity and Functional Status in community- Dwelling Older Women " Archives of Internal Medicine, vol. 163, no. 21, 11/24/03, archinte.ama-assn.org " Walk Your Way to Independence in Old Age: Report " Alison McCook, Reuters Health, 11/24/03, reutershealth.com " Reducing Fear of Falling in Seniors Through Education and Activity Programs: a Randomized Trial " Journal of the American Geriatrics Society, vol. 51, no. 6, June 2003, ncbi.nlm.nih.gov " Effects of Tai Chi Exercise on Balance, Functional Mobility, and Fear of Falling Among Older Women " Applied Nursing Research, vol. 15, no. 4, November 2002, ncbi.nlm.nih.gov Copyright ©1997-2003 by www.hsibaltimore.com, L.L.C. 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