New Reasons To Eat a Mediterranean Diet

First Cold Pressing Extra Virgin Greek Olive Oil

Most people have heard of the Mediterranean Diet.  This diet is low in saturated fat and cholesterol and is high in plant-based foods that are full of antioxidants.  A major component of the Mediterranean Diet is olive oil.  The healthiest and best tasting olive oils are extra virgin and they should be the first cold pressing.  Most of the olive oils at grocery stores seem to come from Italy, but personally, I prefer olive oil from Greece – it is mild, delicate and smooth – great on salads – and can usually be found in specialty stores.

New research suggests that the Mediterranean Diet not only reduces low-density lipoprotein (LDL is the bad cholesterol) but also can help reduce the amount of unstable (oxidized) LDL cholesterol that is in your blood.  This is important because oxidized cholesterol is more dangerous – it can cause narrowing or clogging of the arteries.  We all know what that does – causes heart attacks, and if in the brain, stroke. In another new study presented in March of 2011 at the American Chemical Society, using 7,625 French people in the study, found that a high usage of olive oil resulted in 41% less likely to suffer a stroke compared to people who did not consume olive oil.  Researchers don’t know why this is true, but hypothesize that the oleic acid in olive oil may decrease the absorption of artery-clogging saturated fats (such as in meat) which can ultimately affect your chances of having a stroke.

Research  indicates that  areas of volatile, unstable plaque (unstable plaque has a large soft fatty core and a thin fibrous cap) deposits in the arteries are more prone to rupture -causing stenosis (narrowing) of the artery or the rupture can send the material downstream into smaller branches, causing the artery to clog, causing a heart attack.

Many of the unhealthy foods like boxed and fast foods in the western diet contain omega-6 or PUFA fatty acids.  These produce metabolic products that are pro inflammatory and can actually cause inflammatory diseases, known as chronic diseases.  Virgin, and extra virgin olive oil contain the healthy omega-3 fatty acids, which may help reduce the incidence of chronic diseases by inhibiting inflammation processes that result in chronic diseases like coronary artery disease, rheumatoid arthritis, high blood pressure and perhaps even cancer.  Our western diets have an unhealthy ratio of omega-6 fatty acids to omega-3 fatty acids and we need to balance these better with more omega-3 fatty acids.

The healthiest components of olive oil have the highest levels in virgin, and extra virgin olive oil.  Consuming olive oil has benefits like colon and breast cancer prevention, reduction of LDL cholesterol, and reduction of blood pressure.

This healthy diet includes nuts, herbs and lots of vegetables and fish.  White meat should be used instead of red meat whenever possible to reduce saturated fats.  This diet also allows RED wine in moderation (red wine is healthiest because it contains antioxidants and resveratrol which is good for your heart) .

Another study included 372 older adults divided into three groups.  Two groups ate the Mediterranean Diet, the third group went on a fat-restricted diet.  The result was that the Mediterranean Groups experienced a SIGNIFICANT decline in their levels of oxidized LDL cholesterol.  The fat restricted group had a much smaller reduction of oxidized LDL.

It is important to note that you should closely watch the expiration date on the oils in your pantry.  All oils can become rancid and oxidized, not only affecting taste, but also having negative consequences on health.  Keep your oils in a dark place such as a cabinet or pantry away from ultra-violet light (sunlight) and away from heat – don’t keep them right next to the stove.  Buy your olive in smaller bottles unless you use it up quickly – this way you will be more likely to be using fresh olive oil.

Eating the Mediterranean Diet can help reduce the risk of heart attack and stroke.  It may also help you to lose weight and it is delicious, what more could you ask for!

updated 10/10/11

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Tips for Seniors That Travel

Take Medications On Board the Plane

Many people look forward to retirement because they finally have the time to travel. Active seniors and the elderly that travel have additional concerns when they board the airplane, train or start the engine of their car. Many older people have arthritis or other degenerative conditions – they have to be careful when lifting things – and sometimes a large suitcase can be quite heavy.

Buy lightweight luggage with wheels, remember that faux leather is usually lighter than real leather.   Instead of using a travel tote bag on your shoulder – which if heavy can actually cause significant pain from shoulder strain – buy a wheeled travel tote that can easily be pulled  through the airport, plane aisle, easily stored in the plane’s luggage compartment and easy to pull in a hotel lobby and long hotel hallways.

When purchasing luggage – consider the weight of that extra large suitcase you have perhaps for the two of you.  Remember how hard it is to swing up onto the bed in the hotel room?  Many a traveler has pulled a muscle, wrenched their back or gotten sciatica in a leg and ruined their trip because of lifting large and heavy luggage (writing from personal experience).  Sometimes it is better to have two medium size suitcases rather than one large.  Also, getting that extra large suitcase into and out of the car trunk can pull a muscle or two also.

Tip 1. Pack light. Buy the small travel size containers of necessities like shampoo, conditioner, body soap, toothpaste and mouthwash and throw away as they are used up.

Tip 2. Pack Extra Medication. Many seniors and elderly require daily medications for things like blood pressure, heart problems, high cholesterol and diabetes.  So make sure there is enough in case of an emergency. For example, if traveling during the winter you might not be able to leave on time – there could be a snowstorm that closes roads, and also cause flight delays and even flight cancellations. Then during the summer there is always the unpredictable weather like tornados, tropical storms and hurricanes that could cause additional stays of 1 or more days.  Or, what if an illness strikes and there is the need to reschedule the date of departure – there should always be extra medicine just in case.  And, remember Murphy’s Law “Anything that can go wrong will go wrong.”  What if some of the pills are dropped in a bathroom and they go down the sink?  One just never knows.  What if you would like to extend your trip – but can’t because you don’t have enough medication with you for additional days?  I recommend taking 5 – 7 days extra medication with you if you pack your meds in a weekly container. Or if taking the medicine bottle, count out the pills before you leave and make sure you have enough for an additional 5-7 days.  Always pre-check this a couple of weeks before departure in case there is a need to get medicine refilled before leaving.  If a medicine is critical – have the doctor write an extra prescription to be used in case of an emergency – and keep it with you.

Tip 3. DON’T PACK MEDS IN CHECKED LUGGAGE!  If your luggage gets lost – your medicine may be gone a matter of days or gone for good.  Pack in your carry on luggage or purse.

Tip 4. Liquid or Gel Medications.  If you have a liquid or gel medication such as prescription cough medicine or insulin – check ahead of time with the commercial airlines so you know what the requirements are for taking it on board a plane. You may need to have your doctor write a letter for you.

Tip 5. Take Your Doctor’s Info With You. If you end up at a doctor’s office or hospital while traveling, you will need your primary care doctor’s name, address & telephone number with you. You should also have the information for important specialists, such as cardiologist with you.

Tip 6. Carry A list Of Your Medicines.  Always carry with you a list of your medicines, including dosage information. Typed is best for readability and accuracy.  Type or print it on paper in a manner that it is narrow enough to cut and fold – putting it in a wallet or billfold for convenience and safety.

Tip 7. Take Sunscreen. If traveling to a sunny climate be sure to take a sunscreen of at least 15 – and read the sides of your pill containers – some medications cause a hypersensitivity to the sun – so be prepared, especially when going to tropical locations.

Tip 8. Medications That Need to be Kept Cool.  Insulin or other medications may have requirements to be kept cool.  Some gelled capsules can melt in high heat.  One convenient option is to purchase an insulated lunch bag to take your meds that have special requirements on board a plane or kept in a hot car.  There are very attractive insulated lunch bags for ladies available today that are handy for taking special meds on board a plane, or wherever you need to go, whether sightseeing at an amusement park or riding on a sightseeing boat.  Many look like a purse and do double duty.

Tip 9.  Take Care Of That Hearing Aid. Many seniors need to take care of their hearing aids when traveling.  Hearing aids used in a humid climate can especially cause problems – like itchy ears from bacteria and humidity build up.  If concerned, take a hearing aid dryer with you on the trip – there are also smaller travel sized hearing aid maintenance models available for those who travel often.

Tip 10. Exercise Those Legs.  Sitting for prolonged periods whether on a plane, train, or auto can cause blood clots in the legs.  The calf muscle acts like a pump – it pumps the blood up the leg – so get up and walk on the plane and train every hour or so – if in a car stop as often as possible, or do leg exercises in the car.  Stretch the leg out and move your foot forwards and backwards – this helps move the blood and prevent clots.  If you have a particular problem with blood clots or are concerned, ask your doctor about pressure gradient hose.  For the ladies, there are thigh high pressure gradient hose that look like regular stockings.  Men have colored varieties available.

Tip 11. Special Diets.  If the doctor has recently put you on a special diet – perhaps for kidney disease, or heart disease, take a copy of the diet with you to refresh your memory when at a restaurant.

Tip 12. Insurance Cards  & Identification- double check you have them with you before you leave home.  Can’t get on a plane or rent a car without a driver’s license or state id.

What You Should Know About Artificial Sweeteners

Stevia Comes From The Stevia Plant - Photograph by Ethel Aardvark

 

photograph

Artificial sweeteners are generally much sweeter tasting than table sugar.  Consider this: Nutra Sweet (Aspartame) also marketed as Equal and Spoonful is 150 – 200X sweeter than sugar.  Splenda (Sucralose) is 488 – 800X as sweet, Sweet ‘n’ Low (Saccharin) is 300 – 500 X as sweet and Stevia – pronounced (STEE-vee-uh) (Stevicoside) is 300 times sweeter.  Many people use artificial sweeteners because they are diabetic or watching their waistline.  There have been many articles written and internet emails sent around the world that these sweeteners are not safe, but the US FDA has approved them for general consumption.

If you or someone you know has recently started having memory problems, forgetting basic things they shouldn’t like what to do when they come to a red light – whether it means go or stop for example then you should look into their Nutra Sweet consumption in addition to looking into medical issues.  Some people for some reason – it isn’t an allergic reaction – can’t seem to handle Nutra Sweet (Aspartame).  It affects their brain.  Perhaps they just started using Nutra Sweet (Aspartame) or they have increased their consumption because they are dieting.  Try going off the Nutra Sweet for several weeks to see if that was causing the problem, in addition to talking to a doctor.  If you are diabetic and can’t eat sugar then switch to another artificial sweetener during the trial period.

NOTE: If you have a rare genetic disorder called Phenylketonuria you should never use Nutra Sweet (Aspartame). Phenylketonuria is usually discovered at birth when the baby is given a blood test to detect the genetic disorder.  The person with this problem can’t break down the amino acid Phenylalanine which is in Nutra Sweet and certain foods.

Some people develop headaches or rashes from artificial sweeteners – again – in addition to seeking medical advice, try cutting back on the artificial sweeteners to see if it helps.

You  may also find that after awhile natural foods don’t taste sweet to you anymore.  That apple or grapes that used to taste sweet no longer taste sweet to you – that may be caused from the highly sweetened taste of the artificial sweeteners you now consume and have now become accustomed.

Tips to Prevent Falls in the Elderly

The Elderly Are At High Risk For Falls

Falls can be very serious for the elderly – they have more fragile bones and what might be a minor fall to someone younger, can be life threatening for an elderly person.  My 89 year old mother fell recently and fractured 5 ribs.  The cause?  Getting her feet tangled up in a bath mat.

Older people may have vision problems, balance problems, or problems just plain raising their feet up enough not to trip over things like a bathroom throw rug.  As people age they sometimes start to shuffle – not really raising the feet up very far – and  this is dangerous.  Often times, adding an exercise bike to their daily routine can help retrain the legs to lift up higher again when they walk.  They don’t have to ride the exercise bike fast – just keep moving – muscles have memory – and it helps retrain the leg muscles.

Another problem is proprioception.  This is a big word that means that the feet are losing connection with the brain and some good balance training with a physical therapist can help.  A good physical therapist that specializes in balance training can help them retrain themselves to catch themselves as they become off balance, preventing a fall.  Sometimes, proprioception is caused by arthritis in the spine, but should be diagnosed.

What can you do to help prevent falls in your elderly family members?

• Take up those bathroom throw rugs – and instead carpet the bathroom.
• Take up throw rugs anywhere they may be in the house.
• Walk through the house or apartment and look for electric cords that they might get their feet tangled up in.
• Make sure they don’t sit their purse by their chair or on steps – anywhere that they could get their feet tangled up in the purse straps.
• Are there any steps in the garage?  If so go to your local hardware store and purchase some bright red or yellow tape 3 inches or more wide that can be put at the edge of the step.  Make it plenty long enough at least 2ft or more and stretch it along the edge of the step.  Often times, as the eye ages, it can’t see contrast as well – and can’t see a difference from where the edge of the step leaves off.
• If they have balance problems or are a fall risk and they have been told to use a walker – make sure they USE it, they might not want to.
• Check out the porch, steps and walkways for any kind of raised areas in the concrete or stonework that could trip them.
• If low vision is a problem, or they shuffle when they walk it may be necessary to put the red or yellow tape across interior thresholds so it becomes more noticeable.
• Look for loose carpeting on steps.
• While you are at it, if they come to visit you at your home – take up your throw rugs too – it doesn’t take too much time – you can put them back after they leave.
• Many times elderly people have been used to doing all of their own housework and yard work all their lives and may not understand that they shouldn’t be trying to lift or move heavy things anymore.  They may THINK they can still do it, and WANT to do it to feel useful, but shouldn’t.  Sometimes just lifting something too heavy for them could cause them to fall or even cause a bone to fracture.
• Plug in lights that automatically sense movement so that when they walk around at night, especially in the bathroom they have some light as soon as they walk in.

So basically, slowly walk through their living quarters and LOOK.  This could save someone you love a trip to the hospital, nursing home, or worse.

The 50+ Woman and Heart Disease

Graphic of Heart by ZooFari

The 50+ woman is in the prime of her life, yet where heart disease is concerned the woman is more likely to receive treatment later in the course of the heart disease and is more likely to receive less intensive treatment, even under treatment.  She is even less likely to be given aspirin after a heart attack.  Most of the studies that have been done have centered on men.  Now don’t think that was sexist – one of the reasons is because it is difficult structuring studies because the woman’s body changes during the month until she reaches menopause – so they focused on men.  But because the studies have centered on men and women’s cardiovascular systems functions differently – this is one reason why women are not always taken as seriously as men when they go to the doctor or hospital suggesting that they may be having a heart problem.  Physicians also tend to down-grade the woman’s risk because she is a woman – and until she reaches menopause is protected to some extent by estrogen, feeling that she probably doesn’t have a heart problem – that it is something else, anxiety for example.

Lets face it – women are different and I’m not just talking reproduction. The sexes have different outcomes for interventional procedures – women are more likely to have a worse outcome.  The Microvascular System is also more of a problem for women.  So what is the Microvascular System – in general it means the small blood vessels.

Researchers have only really looked into these cardiovascular differences in the last 10 years.  Maybe you will be surprised, maybe not – but the heart and major blood vessels of women are generally smaller than those of a man (of the same race & age).  The heart, vessels, lungs, etc all look basically the same and are in the same location of the body – yet how they function can be important. For example in a woman:

• Women generally have lower cardiac output
• Heart rate is greater in females than men
• Where there is cardiovascular stress such as a loud noise i.e., baby crying, or exercise et al, the man’s response is with higher blood pressure, but the female responds with a higher heart rate.
• After menopause, cholesterol increases in women – she is no longer protected by estrogen

Therefore, the approaches to heart care can and should be different if you are a woman.  After a heart attack, women have more heart failure then men.  There are also electrical differences in the hearts of men & women and even after a meal, the female cardiovascular system responds differently than a male’s.

These are just a few of the many differences existing in the cardiovascular system’s functions between men and women.  Make sure your doctor is up on these differences and then realize that with the beginning of menopause the woman’s body changes even more.  If you think you have a heart problem -and especially if you are over 50, tell your doctor – if he/she blows you away with it’s probably nerves or anxiety without discussing your concerns seriously – then maybe its time to consider looking for another doctor or going to a cardiologist.  It is also a good idea to discuss with your doctor the cardiac differences (generally, of course) between women and men – and see if he/she seems to take these differences seriously.

Are Dentists Risking Hearing Loss Every Day?

Dentists and Hearing Loss

I would never have thought of dentists as being at risk for hearing loss, after all hearing damage comes from being around loud sounds that can temporarily or permanently damage hearing.  Dentists don’t work around loud sirens like police and fire do, they don’t work in a machine shop, or around engines, or in the military with all of its loud noises, nor are they around jet aircraft.  Surprisingly, the culprit is the very drill they may use on our teeth.  Apparently the “extended exposure to the noise from ultra-high-speed cutting instruments” may  cause hearing damage. Also, it seems that some people with hearing damage also may acquire some dizziness – which obviously could be a problem for dentists.

As far back as 1974 the Council on Dental Materials and Devices suggested that extended exposure to the high frequency noise from these instruments could be a problem.  The newer instruments (air-turbine handpieces) may be less noisy, but still can cause problems.  Studies have shown that right-handed dentists suffered more hearing loss in the left ear because it was closer to the cutting instrument noise.

Hearing loss can creep up slowly and it is progressive – and it may not be noticed for years – so getting a hearing test might be the wise thing to do – and also consider wearing hearing protectors.  There are ear plugs that you insert into the ears for hearing protection that are designed to lower the volume of sounds without distortion.  Some newer brands are made of soft silicone that are comfortable to wear and allow the wearer to still hear a conversation – they just lower the sound to an acceptable level (sort of like dimming a light bulb) and lowers those nasty high frequency hearing damaging sounds.

What’s All the Hoopla About 3G and 4G Smartphones?

Are you wondering what all the excitement is about when you hear about 3G and 4G Smart Phones?  Do you know what 3G and 4G means? Do you care?  Well even if you don’t intend on upgrading to a faster phone you probably should understand what your colleagues at work (especially younger colleagues), children or grandchildren are talking about.  It helps to keep up with advancing technology – if for no other reason than staying in the loop – and not having a look on your face that says I have no idea what you are talking about.  Nobody wants age discrimination at work – keeping up with new technologies will help prevent that.

3G is the current mobile communications standard.  3G refers to the ability to use speech and data services at the same time and the speed of transfer.  When they talk about 3G and 4G they refer to generations as in 3G is the 3rd generation and 4G is the next generation of mobile technology.  Basically, the most important thing to know is that 4G is faster than 3G at transferring data (especially important when surfing the internet on a mobile phone and downloading data).  4G (the newest generation) is now coming on gangbusters and it is the first generation to be completely wireless.

Have You Heard About the New Test for Breast Cancer?

Image via Wikipedia

There is a new test in town that is used for screening for breast cancer, its name is the BT Test.  This is a blood test that is an additional option in the arsenel of breast screening – it is added to Mammograms, Ultra Sound, MRIs and physical exams to diagnose breast health.  No – it does not replace the Mammogram (even though many women wish it would).  Mammograms are still the gold-standard in initial breast cancer screening.  The BT Test does provide, however, an extra layer of information for your doctor, and helps give your doctor a more accurate picture of your breast health.

After your blood is drawn, a lab measures the blood sample for cancer-related proteins.  A score is then generated and given to your doctor – this puts the odds more in your favor of breast cancer being detected early, when used in addition to the Mammogram as a routine annual screening tool.

Breast Cancer is the most common form of cancer in women – and as we all know early detection is essential for this and all cancers.  Ask your doctor if this test could be right for you, especially if you have a family history of breast cancer or carry the mutated BRCA gene.

 

A Simple Tip – Help Prevent Food Borne Illness At Home

Image via Wikipedia

This tip is especially important for the elderly.  Check out the refrigerator of your elderly parents on a routine basis – look for food that is out of date.  Many times, seniors have smaller appetites and don’t eat the foods quickly and their memories may be failing a little too.  So check out the expiration dates on foods in the refrigerator, for example eggs & mayo, and also check the left overs – casually try to find out how old they might be.  You might also keep an eye out for recalled foods.  Don’t make a big deal out of it – because the elderly like to remain independent and don’t want to feel like children.