Healthy eating for older adults Archive

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Many people think the only reason for regular exercise is that it helps you maintain a healthy weight. Not true. A sedentary lifestyle can cancel the potential heart benefits of weight control, according to a study published online Dec. 4, 2018, by the American Journal of Cardiology. Researchers looked at five years' worth of health survey responses and weight calculations from thousands of overweight and normal-weight people ages 40 to 79 who'd never had heart disease. Scientists noted the participants' amount of abdominal fat, waist size, and self-reported amounts of physical activity, then calculated everyone's cardiovascular disease risk. The results: 30% of sedentary people with a normal weight had about the same risk for a heart attack or stroke as people who were overweight. Sedentary adults whose weight was normal also had higher levels of belly fat, shortness of breath upon exertion, and an unhealthy waist circumference compared with normal-weight adults who exercised regularly. However, people with a normal weight who exercised at least 150 minutes per week were 58% less likely to have a heart attack than those in the study who were overweight.

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These trendy programs may encourage healthier eating and even weight loss. But consider the cost and sustainability.

For people who don't have the time, energy, or interest to plan and prepare their own meals, a subscription meal delivery service may be an appealing option. A growing number of companies will deliver partly (or even fully) prepped meals right to your door. Many cater to a variety of dietary preferences, including vegetarian and gluten-free. Some are geared toward people seeking to lose weight or who have diabetes, and at least one provides low-sodium meals.

If you're concerned about preventing or treating heart disease, what should you consider before trying one of these plans? That depends on your particular situation, says Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital.

Unlike most bean varieties, which come in earthy, neutral hues, red beans can add a bit of color to your cooking. Like all beans, they're a good source of potassium, a mineral that promotes healthy blood pressure.

Red beans are used throughout the world in a variety of dishes. Red beans and rice is a common meal in the southeastern United States. This Creole-inspired dish features red beans simmered with bell peppers, onions, celery, and spices served over rice. Similar versions are found in Latin American cuisine. In Northern India, rajma chawal is made with red kidney beans, onion, tomato and a blend of spices, including ginger, garlic, coriander, cardamom, and cumin. Chili recipes often include red kidney beans, and they are a key ingredient in three-bean salad, along with garbanzo beans and fresh green beans.

What the latest science says about caffeine's influence on your heart, memory, sex life, and exercise performance.

Americans are jolted with caffeine. On average, about 80% of adults take some form of caffeine every day, according to the FDA, usually from coffee, tea, soda, or energy drinks.

But does all that caffeine have any effect on your health — either good or bad? "While caffeine can give you a temporary mental and physical boost, its impact depends on how much you consume and the source," says Dr. Stephen Juraschek, an internal medicine specialist at Harvard-affiliated Beth Israel Deaconess Medical Center.

You can do an all-around workout in just five minutes if you focus on intensity and target the main muscle groups.

Growing evidence continues to show that high-intensity interval training (HIIT) offers similar — or in some cases even superior — results compared with longer, lower-intensity workouts. With HIIT, you exercise for a short burst at near-maximum effort followed by a brief rest period, and then you continue to repeat the cycle over the next 10 to 15 minutes.

Small workouts, big gains

The main advantage to HIIT is that it takes less time than the traditional workout of 20 to 30 minutes or longer.

Here's what you can do about the three most common foot issues related to aging.

When our feet hurt, we hurt all over. That saying is often attributed to the Greek philosopher Socrates, and it's as relevant today as it was more than 2,500 years ago.

"Our feet are our vehicle to an active lifestyle," says Dr. Christopher DiGiovanni, chief of the Foot and Ankle Service at Harvard-affiliated Massachusetts General Hospital and Newton Wellesley Hospital. "If your feet are not sound and healthy, it's tough to keep the rest of you healthy, too."

In the journals

Zinc oxide (ZO) is one of the most effective ingredients in sunscreen, but previous studies have suggested it could potentially damage skin cells. Now, a small study in the February 2019 Journal of Investigative Dermatology has found that ZO nanoparticles don't penetrate the skin or damage skin on a cellular level even with repeated applications.

ZO is one of 17 active sunscreen ingredients approved by the FDA. ZO offers broad-spectrum protection and shields against both UVB rays, which cause sunburn, and UVA rays, which penetrate more deeply and are more likely to damage cell DNA and increase the risk of skin cancer.

In the journals

Spinach is one of the best sources for the antioxidant lutein, which may promote eye health and reduce the risk of macular degeneration. A new study in the March 30, 2019, issue of Food Chemistry suggests that eating uncooked chopped spinach can ensure you get the highest amounts compared with traditional cooking methods.

The researchers measured the lutein content of baby spinach after it was fried, boiled, and steamed. They found that lutein levels dropped by 40% after only four minutes of boiling, and by 90% after 90 minutes, while levels decreased by more than 60% after just two minutes of frying. Spinach lost about 50% of its lutein after four minutes of steaming.

In the journals

People who have had a heart attack or a stroke are routinely prescribed a statin to reduce the risk of a repeat event. But by also following a Mediterranean-style diet, they can improve their chance of living longer, suggests a study in the Feb. 1, 2019, issue of the International Journal of Cardiology.

The study looked at 1,180 people, average age 68, who had at least one previous heart attack or stroke, and recorded their statin use and diet intake at the study's beginning. The researchers identified the people who faithfully followed a Mediterranean-style diet. A Mediterranean-style diet involves consuming medium to high amounts of whole fruits and vegetables, whole grains, legumes and nuts, olive oil, and poultry and fish, with limited amounts of red meat, alcohol, and dairy.

Ask the doctors

Q. I recently had diverticulitis. I'd like to avoid a recurrence. Is there anything I can do to prevent this painful condition in the future?

A. As people age, small pouches often form in the wall of the large intestine, a condition called diverticulosis. If food or bacteria become trapped in these pouches, they can become inflamed or infected, which is known as diverticulitis.