Fighting Fatigue with Healthy Lifestyle Choices

 

Image by Zaytsev Artem 
via Creative Commons

Anyone who is a teacher understands the shock that happens during the transition from summer to fall.  It happens every year. Usually, I try to keep pieces of my summer schedule once classes start up again.  I have learned to stay home during Labor Day weekend so that I can adjust my back-to-school schedule to be more realistic.  It's hard to let go of numerous exercise classes, lots of reading, working in the garden, and having lunch with gal pals. Nevertheless, some of that needs to be trimmed back. 

I found that this year, I had more fatigue than usual. Is my age a factor? 

Note: This post should not be used as medical advice. It is only meant to raise awareness. If you have any questions about being tired, sleepy, or fatigued, you should see a licensed medical professional. 

These types of habits help me combat fatigue, which I think are good for people of all ages: 

Drinking More Water

 

Image by Kate Ter Haar
via Creative Commons

Oh, I did everything to ensure that I gained weight during the first half of this year: 

• I did not drink enough water. 
• I stopped lifting weights. 
• I decreased my exercise regime from 12 classes a week to 2 classes a week.
• I ate a lot of carbs. (I made sourdough bread every day during the month of April.)
• I lounged around in bed and ruminated about the difficulties of moving. 

So it was no surprise that I stopped fitting into many of my more tailored dresses and many of my "perfect fit" jeans and slacks. 

I am too cheap to buy a new wardrobe, so I am rededicating myself to a better diet and a more rigorous fitness routine. 

Waterllama Report
for 4 Weeks

I downloaded an app to remind me to stay well hydrated. Central Utah has a very dry climate, and I was eating too much in order to get hydrated. I should just drink water! 

I'm trying to drink 64 ounces at minimum during each day. 

My goal is to drink at least 32 ounces of water (light blue) out my total goal of 64 ounces of liquids. 

For the other 32 ounces, I am trying to drink beverages that are more hydrating, such as low-glycemic Gatorade (medium blue), sparkling water (same light blue as water), herbal tea (green), and milk (gray).  

Juice and yogurt count, too. (The yogurt is pink on the chart to the left. I did not have juice over the last four weeks. I prefer to eat an orange or an apple than drink its juice.) In the winter I will eat more soup, which also counts, but not as much as water! 

I do sometimes drink protein drinks (dark purple) and diet sodas (light lavender), but I try to keep those to a minimum since they are less than 90% hydrating according to my Waterllama app. 

I was snacking as a way to pull water out of granola bars and bread. That was not very efficient, and this was going to sabotage my A1c! 

I am eating less now that I am properly hydrated. 

Related:

Age-Related Risks for Dehydration

HDL or "Good" Cholesterol: A Biomarker of Health

 

Image by Wonderland via Creative Commons

Not all cholesterol are created equal. Some types are harmful, and some types are beneficial. Here is a simplified explanation of the difference between LDL and HDL cholesterol: 

Low-density lipoproteins deposit fat into the blood. High-density lipoproteins carry fat out of the blood.

This post is part of a series on biomarkers of health and longevity. 

Note: I am not a medical professional. This post does not offer medical advice; it's only intended to raise awareness. Please see a licensed medical professional if you have any concerns about your diet or health. 

BMI: Biomarker for Longevity and Health

Photo by St. Murse

Body Mass Index, also called BMI, appears to be a simple tool for determining a healthy ratio between height and weight.

Not so.

Most people will agree to the truism that a person should not be too underweight or too overweight.

People should be just the right weight.

This post is part of a series on 18 biomarkers.

Note: The function of this post is only to raise awareness. It is not offering medical advice. If you have concerns about your BMI, please see a licensed medical professional. 

The BMI categories as published by the CDC are as follows:

Underweight = <18.5
Normal weight = 18.5 - 24.9
Overweight = 25 - 29.9
Obesity = BMI of 30 or greater
  
But the borders between these four categories are hotly debated as is the more general idea of "ideal weight."

Crack the Code: Book Review

Published November 5, 2018.

Louis Bezich combines reading, research, and personal experience to write a book for men 50 plus on how to adopt healthy behaviors.

His title reveals his dual content. Crack the Code: 10 Proven Secrets that Motivate Healthy Behavior and Inspire Fulfillment in Men over 50. 

Bezich doesn't just give evidence-based facts about healthy lifestyle choices--diet, exercise, stress management. He also discusses the psychology of changing one's habits.

Consequently, he includes information from psychology alongside information from the health professions.

The book includes not only research from scholarly journals but interviews from case studies conducted by the author. The reader gets to "hear" the experiences of mature men taking control of their health.

2018 MAIA Concurrent Sessions

MAIA offered 36 concurrent sessions over two days. 

Concurrent sessions are a blessing and a curse.

Yes, it's wonderful to have an array of topics presented when attending a conference.

However, it's painful to choose among competing sessions.

See an earlier post for information about the 2018 MAIA plenary and keynote speakers. 

This was my experience during the 2018 Mid-American Institute on Aging and Wellness, which took place August 9th & 10th on the campus of University of Southern Indiana

As my name badge indicates, I was one of the people helping with the conference. Briefly stated, serving in the MAIA committee as a "Blue Shirt" further enriched my experience before, during, and after the conference.

But being a committee member didn't include the ability to time travel. Consequently, I can only report on a fraction of presentations.

Check out #maiarocks on Twitter for other attendees' photos and summaries of sessions. 

See an earlier post that lists Twitter and Facebook pages for many of the 2018 MAIA presenters and sponsors.

Live Longer, Live Better, Avoid the Risks: Book Review

Published July 12, 2017.

Healthy lifestyle choices serve as the foundation of sound health.

As people age, their habits have an enormous impact on their quality of life.

Authors William M. Manger, Ph.D. and Edward J. Roccella, MPH use their expertise in health care research to explain how to increase longevity and health by adopting healthy habits.

As a gerontologist, I have studied and taught classes on healthy aging. This book condenses a lot of literally vital information into one book.

The authors reference evidence-based scholarship in support of their advice for adopting healthy habits; however, the writing style isn't academic or stuffy.  It's clear and direct prose written for the lay reader.

The acknowledgement section lists about two dozen health and medical experts who were consulted to "improve the quality of this book" (p. 289).

The book's core chapters are as follows:

Donating Blood Diminishes Iron Levels

Photo by MattysFlicks.

Donate Blood.

Give the Gift of Life.

In early September of this year, my annual exam declared me anemic.

Blood tests revealed that my hemoglobin was only 11.4 g/dl when 12.1 g/dl to 15.1 g/dl is ideal for women 18 and up.

I was really worried about my low iron levels, because I was eating more protein than I did as a young adult.

Then I found out that blood donors are at higher risk for anemia. And I had donated blood on July 9th.

Here's a related statement from the NIH page "Dietary Supplements Fact Sheet: Iron":

"Frequent blood donors have an increased risk of iron deficiency. In the United States, adults may donate blood as often as every 8 weeks, which can deplete iron stores.  About 25%-35% of regular blood donors develop iron deficiency."

Sleep-inducing Foods

Photo by nonelvis.

Just as some foods and drinks can cause insomnia, others can help induce sleep.  My own experience tells me that oatmeal over warm milk and topped with walnuts and a banana makes me sleepy. But after doing some reading, I have greater insight into why these foods make me sleepy.

This post is part of a series on insomnia.  

Daily or Weekly Weigh Ins?

Photo by Kiss My Buttercream.

After about a two months hiatus, I stepped on the scale today.  Yikes!  I've gained five pounds since Labor Day.

Now, this may not sound like a lot of weight, but I am less than five feet tall (about 141 cm).

Also, the timing is a bit shocking.  I'm going into the holiday season with a little Santa's bowl full of jelly.

I am too cheap to buy new clothes, so I need to trim down, or I won't fit into my clothes by the end of the winter.

I should probably start with a food journal so that I can be more honest about what I'm really eating.

Chocolate & Flavanols

Photo by Olga Valisjeva.

Since Nature Neuroscience published an article Sunday, October 26th (online) about the positive effects of cocoa on memory, I've seen dozens of news stories heralding this finding.

Before people start consuming truckloads of chocolate bars, let's take a closer look at elements of their research.

First, the study wasn't aimed at finding the health benefits of chocolate as much as it was aimed at isolating the role of one region of the brain in memory and one type of memory--episodic.

Specifically, the authors were looking at the dentate gyrus, a region of the hyppocampus that allows neurogenesis or the growth of new brain cells.

In their abstract, their conclusion was focused on the brain region and not the role of the cocoa drink:

"Our findings establish that DG dysfunction is a driver of age-related cognitive decline."

Studies of this part of the brain and their function in memory and new brain cell grown are still very young--measured in years and not even decades.

Foods that Induce Insomnia

Photo by Mike Sheard.

Because I've been having a little trouble with insomnia, I am writing one post a month on the topic.

By reading about and then writing about insomnia, I hope to gain better control over my sleep habits.

Lately I have been paying closer attention to foods and beverages that contribute to insomnia.

Also, I've noted that insomnia is at times a matter of quantity and timing of "neutral" (neither soporific nor stimulating) foods and drinks,

However, there are certainly some items that have inherent quality of alertness.

Foods / Drinks to Avoid

Caffeine.  The biggest insomnia culprit is probably caffeine. It's the most obvious to people as well.  Nevertheless, people can mismanage their caffeine intake.  The time necessary for caffeine to leave your system varies. Estimates range from 4 to 6 hours on one end of the spectrum and up to 14 hours on the other end.

Eat Your Vegetables

Photo by David Saddler.

I am the parent of teens, and I find myself asking them daily, "Eat your vegetables."

When did I become so matronly?

I better understand the value of produce now that I've reached midlife. I have read enough evidenced-based research to see the science backing up produce as a vital element of one's diet. And I continue to read emerging research.

I also visit several skilled nursing homes in my city where I see people suffering the affects of diseases that are correlated to lifestyle choices in some (but not all) cases: heart disease, high blood pressure, diabetes and some forms of cancer.

And I have a very clear memory of a moment spent in the produce section of my local grocery store.

About five years ago, I was rushing in to get items for dinner when I crossed paths with a man near the root vegetables. He dressed in the clothes of a laborer. He was on the younger side of midlife, thin, and weather worn. He was by himself, looking sad and lost.

He turned to me--probably because I was looking matronly that day--and asked, "How do I cook and eat these vegetables?"

I picked up a sweet potato and described its benefits and how it can be cooked and eaten in a couple of fairly simple ways.  He stopped me mid-sentence and told me,

"I have cancer. My doctor told me that I need to eat better. But I don't know how to eat vegetables. I've been eating fast foods and frozen meals my whole adult life. I'm totally lost."

I wanted to adopt him, take him home, and teach him basic principles of good nutrition and basics about cooking vegetables.

A Berry-licious Lighter Dessert

Berries pair well with Reddi-Wip®.

I am participating in a Vibrant Influencer network campaign for Reddi-wip®. I am receiving a fee for posting; however, the opinions expressed in this post are my own. I am in no way affiliated with Reddi-wip® and do not earn a commission or percent of sales.

Spring is concluding, and summer is just around the corner. With warmer weather, I'm craving lighter desserts.  

As a hypoglycemic, I am always looking for a way to satisfy my sweet tooth without indulging too much in refined carbohydrates.  

Many people in midlife are doing the same since the rate of hypoglycemia and diabetes increase as people age. 

Berries and whipped cream make a great lower-calorie alternative.   At only 15 calories per serving (2 tablespoons), I can enjoy Reddi-wip®--made with real dairy cream--without compromising my nutrition goals.  

Now through July 7, 2014, share your Reddi-wip® berry-licious moments on Twitter, Instagram or Facebook using the #BerryJoyfulSweeps hashtag for the chance to win a trip for two to the 2015 Watsonville Strawberry Festival, Reddi-wip® coupons or berry keepers.

Learn more about the sweepstakes here. 

Sunshine and Vitamin D

Photo by tarotastic. 

Having osteopenia encourages me to read regularly about factors that contribute to bone health.

I have written before about the role of calcium and exercise in building and  maintaining bone mass.

The body also needs adequate levels of Vitamin D in order to process calcium for proper bone health.

[Note: This post does not offer medical advice; it is only intended to raise awareness. See a licensed professional such as a nutritionist or a general practitioner if you have concerns about your health.] 

But it also essential for many other bodily functions, such as the following:

immune system, muscle function, cardiovascular function, respiratory system, brain development, and anti-cancer effects.

Unfortunately, many people are deficient in Vitamin D, which is most readily available from ultraviolet B rays from sunlight.

How does deficiency happen? For example, people may spend too much time indoors, they may live far from the equator, they may wear sunscreen and layers of clothing, they may have dark skin, or they might be overweight.

Health Benefits of Sardines

Photo by kelpenhagen.

Because I am concerned about my bone health, I've recently added sardines to my diet.

Calcium. Canned sardines contain a lot of calcium and phosphates, which help strengthen bones.  But since I started eating sardines, I learned that they have other health benefits as well.

Omega 3. They contain significant amounts of omega 3 fatty acids, which can protect against heart disease and stroke. Omega 3 fatty acids also might help with arthritis.

While there is no strong evidence that high levels of omega 3 can prevent dementia, those with low levels of omega 3 do demonstrate memory problems.

Protein.  They are a good source of protein as well.  One serving contains 21.5 grams of protein.  A person weighing 150 pounds should eat about 68 grams of protein per day.

Many older adults fail to get enough protein in their daily diet. Sardines are reasonably priced and can be purchased in cans, which can be stored for several weeks if not months (check the expiration dates carefully).

Nutrition for Our Age

Photo by Frank Kehren.

As a gerontologist and a person in her 50s, I try to read as much as possible about diet and nutrition. I have a strong belief in the power of healthy eating. "An apple a day keeps the doctor away."

Calcium and Bone Health

Photo detail by faria!.

I recently received a DXA scan and  found out that I have osteopenia, a level of bone density that is lower than "good" but higher than osteoporosis. For this reason, I've been reading more about bone health and talking to experts and lay people alike about the issue.

Very casually, many health care professionals and individuals state, "take a daily calcium supplement." However, I wanted to look into the issue of supplements before taking a daily pill.

If you want to read a very good source on the topic, see this page on Calcium Supplements as prepared by the Office of Dietary Supplements at the National Institutes for Health. It's detailed and comprehensive. After reading this page, I understand the value of learning more about supplements before taking them.

What Is Osteopenia?

Karen's Whole Body DXA Bone Scan 9/28/13

I recently participated in a research study where I received 5 different images of my fat, muscles and/or bones via a DXA scan.

As a participant, I signed forms that emphasized that this scan was for research purposes and not for diagnostic purposes. The print out of my scans also notes: "Image not for diagnostic use."

Nevertheless, I decided to take my DXA results as an opportunity to learn more about bone health.

If you are concerned about bone health, please consult with a board-certified medical expert.

The DXA operator was a Ph.D. in exercise physiology who has done research on bone and muscle loss. Dr. Young also reviewed my results. I had lower-than-average results for percent of body fat. That's good news.  However, I also had lower-than-average results for muscle mass and bone mass. That's not good news.

Lifestyle Choices Help Us to Get Old

Yoga instructor Tao Porchon-Lynch b. 1918. Photo by Born in the South. 

"Old age is like everything else. To make a success of it,
you've got to start young." Theodore Roosevelt

How we age depends a great deal on lifestyle choices.   Yes, family history and environment play some role. However, we can improve the quality of our life as we age (and we are all aging) by making healthy choices every day.

The Get Old program, run by Pfizer and their partners, supports healthy aging by providing information on how to make better lifestyle choices.  In a statement released today, Pfizer shares this eye-opening fact:

"Chronic diseases are the leading cause of disability in the U.S. and many could be prevented or delayed through simple lifestyle changes. According to the World Health Organization, eliminating three risk factors – poor diet, inactivity and smoking – would prevent 80% of heart disease and stroke, 80% of type 2 diabetes, and 40% of cancers."