Osteoporosis weakens bones to the point that they can break easily. It is called a “silent disease” because people who develop it may not notice any changes until a bone breaks — usually a bone in the hip, spine, or wrist.

Bones are made of living tissue. A healthy human body breaks down old bone and replaces it with new bone to keep it strong. Osteoporosis develops when more bone is broken down than replaced.

The inside of a bone looks something like a honeycomb. When someone has osteoporosis, the bone, which forms the “walls” of the honeycomb, gets smaller, and the spaces between the bone grow larger. The outer shell of the bone also gets thinner. All of this makes a bone weaker.

In serious cases of osteoporosis, a simple motion such as a cough or minor bump can result in a broken bone, also called a fracture. People with osteoporosis also have a harder time recovering from broken bones, which can sometimes cause pain that does not go away. Broken hip and spine bones are severe, as these injuries can cause older adults to lose their mobility and independence.

How can I keep my bones strong as I age?

There are things you can do at any age to prevent weakened bones. Here are some tips:

• Eat foods that support bone health. Get enough calcium, vitamin D, and protein each day. Low-fat dairy; leafy green vegetables; fish; and fortified juices, milk, and grains are good sources of calcium. If your vitamin D level is low, talk with your doctor about taking a supplement.
• Get active. Choose weight-bearing exercise, such as strength training, walking, hiking, jogging, climbing stairs, tennis, and dancing. This type of physical activity can help build and strengthen your bones.
• Don’t smoke. Smoking increases your risk of weakened bones. If you do smoke, here are tips for how to quit smoking.
• Limit alcohol consumption. Too much alcohol can harm your bones. Drink in moderation or not at all. Learn more about alcohol and aging.

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Menopause is not a disease or disorder. This time in a woman’s life is often full of other transitions in addition to physical ones: Women may be caring for aging parents or relatives, supporting their children as they move into adulthood, or taking on new responsibilities at work.

Some women don’t have any trouble with menopausal symptoms and may even feel relieved when they no longer need to worry about painful periods or getting pregnant. For other women, the menopausal transition can bring hot flashes, trouble sleeping, pain during sex, moodiness and irritability, depression, or a combination of these symptoms. Some may decide to talk with their doctor about lifestyle changes or medications to treat their symptoms.

Understanding the menopausal transition

Menopause is a point in time 12 months after a woman’s last period. The years leading up to that point, when women may have changes in their monthly cycles, hot flashes, or other symptoms, are called the menopausal transition or perimenopause.

The menopausal transition most often begins between ages 45 and 55. It usually lasts about seven years but can be as long as 14 years. The duration can depend on lifestyle factors such as smoking, age it begins, and race and ethnicity. During perimenopause, the body’s production of estrogen and progesterone, two hormones made by the ovaries, varies greatly.

The menopausal transition affects each woman uniquely and in various ways. The body begins to use energy differently, fat cells change, and women may gain weight more easily. You may experience changes in your bone or heart health, your body shape and composition, or your physical function.

Is it menopause?

If you are having symptoms that are common during menopause, your doctor may ask questions about your age, symptoms, and family history to determine if it really is the menopausal transition causing your problems. In some cases, your doctor may suggest a blood test to check your follicle-stimulating hormone (FSH) and estradiol (E2) levels to rule out any other causes for the changes you’re experiencing.

While the menopausal transition may commonly be referred to as “menopause,” true menopause doesn’t happen until one year after a woman’s final menstrual period. For that reason, a woman who does not want to get pregnant should continue to use birth control for at least a full 12 months after her last period.

Menopause can also be triggered by a hysterectomy or surgical removal of the ovaries, which produce hormones. If you have surgery to remove your uterus or ovaries and are not taking hormones, you will experience symptoms of menopause immediately.

After menopause, women enter postmenopause. Postmenopausal women are more vulnerable to heart disease and osteoporosis. During this time, it is important to continue to eat a healthy diet, be active, and make sure you get enough calcium for optimal bone health.

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Vitamins and minerals are two of the main types of nutrients that your body needs to survive and stay healthy. Find information on some of the essential vitamins recommended for older adults and how to get the recommended amount within your diet.

Vitamins help your body grow and work the way it should. There are 13 essential vitamins — vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate).

Vitamins have different jobs to help keep the body working properly. Some vitamins help you resist infections and keep your nerves healthy, while others may help your body get energy from food or help your blood clot properly. By following the Dietary Guidelines, you will get enough of most of these vitamins from food.

Like vitamins, minerals also help your body function. Minerals are elements that our bodies need to function that can be found on the earth and in foods. Some minerals, like iodine and fluoride, are only needed in very small quantities. Others, such as calcium, magnesium, and potassium, are needed in larger amounts. As with vitamins, if you eat a varied diet, you will probably get enough of most minerals.

How can I get the vitamins and minerals I need?

It is usually better to get the nutrients you need from food, rather than a pill. That’s because nutrient-dense foods contain other things that are good for you, like fiber.

Most older adults can get all the nutrients they need from food. But if you aren’t sure, always talk with your doctor or a registered dietitian to find out if you are missing any important vitamins or minerals. Your doctor or dietitian may recommend a vitamin or dietary supplement.

It’s important to be aware that some supplements can have side effects, such as increasing the risk of bleeding after an injury or changing your response to anesthesia during surgery. Supplements can also interact with some medicines in ways that might cause problems. For example, vitamin K can reduce the ability of the common blood thinner warfarin to prevent blood from clotting. If you do need to supplement your diet, your doctor or pharmacist can tell you what supplements and doses are safe for you.

When looking for supplements to buy, you may feel overwhelmed by the number of choices at the pharmacy or grocery store. Look for a supplement that contains the vitamin or mineral you need without a lot of other unnecessary ingredients. Read the label to make sure the dose is not too large. Avoid supplements with megadoses. Too much of some vitamins and minerals can be harmful, and you might be paying for supplements you don’t need. Your doctor or pharmacist can recommend brands that fit your needs.

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By living a healthy lifestyle, you can help keep your blood pressure, cholesterol, and blood sugar levels normal and lower your risk for heart disease and heart attack.

Choose healthy foods and drinks

Choose healthy meals and snacks to help prevent heart disease and its complications. Be sure to eat plenty of fresh fruits and vegetables and fewer processed foods.

• Eating lots of foods high in saturated fat and trans fat may contribute to heart disease.
• Eating foods high in fiber and low in saturated fats, trans fat, and cholesterol can help prevent high cholesterol.
• Limiting salt (sodium) in your diet can also lower your blood pressure.
• Limiting sugar in your diet can lower your blood sugar level to prevent or help control diabetes.
• Do not drink too much alcohol, which can raise your blood pressure. Men should have no more than 2 drinks per day, and women no more than 1 drink per day. For more information, visit CDC’s Alcohol and Public Health website.

Keep a healthy weight

People with overweight or obesity have a higher risk for heart disease. Carrying extra weight can put extra stress on the heart and blood vessels.

Don’t smoke

Cigarette smoking greatly increases your risk for heart disease. If you don’t smoke, don’t start. If you do smoke, quitting will lower your risk for heart disease. Your doctor can suggest ways to help you quit.

Get regular physical activity

Physical activity can help you maintain a healthy weight and lower your blood pressure, blood cholesterol, and blood sugar levels. For adults, the Surgeon General recommends 2 hours and 30 minutes of moderate-intensity exercise, like brisk walking or bicycling, every week. Children and adolescents should get 1 hour of physical activity every day.

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Exercise and physical activity are great for your mental and physical health and help keep you independent as you age. Here are a few things you may want to remember when beginning to exercise.

Start slowly when beginning exercise

The key to being successful and safe when beginning a physical activity routine is to build slowly from your current fitness level. Over-exercising can cause injury, which may lead to quitting. A steady rate of progress is the best approach.

To play it safe and reduce your risk of injury:

• Begin your exercise program slowly with low-intensity exercises.
• Warm up before exercising and cool down afterward.
• Pay attention to your surroundings when exercising outdoors.
• Drink water before, during, and after your workout session, even if you don’t feel thirsty. Play catch, kickball, basketball, or soccer.
• Wear appropriate fitness clothes and shoes for your activity.
• If you have specific health conditions, discuss your exercise and physical activity plan with your healthcare provider.

Make notes about how these test exercises feel. If the exercises are hard, do what’s comfortable and slowly build up. If they were easy, you know your level of fitness is higher. You can be more ambitious and challenge yourself.

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Published by: almanac.com

Do you ever find yourself stressed or anxious? Do seasonal allergies make you unhappy? Do you find it hard to remove splinters or do you wish that there was a good way to relieve a sunburn? Lucky for us, we have nature!

Since the early days of humanity, nature has provided us with solutions for many of our physical and mental troubles. Sometimes this has meant teas or tinctures made with natural elements. Chamomile tea helps us to relax, bee balm calms the nerves, peppermint can help with sinus congestion (and freshen our breath!), and plain old water can help with everything from relieving headaches to muscle cramps.

Sometimes, though, nature itself is the solution to whatever ails us. There’s plenty of research to show that getting out into nature is an excellent way to bring more happiness and ease into our lives.

Natural Remedies for Stress and Anxiety

There’s an Irish proverb that says that a good laugh and a long sleep are the best cures in the doctor’s book. This sounds simple enough, but sometimes it’s helpful to have some additional options. There are a lot of causes for anxiety and stress, but one of our favorite solutions is a good old-fashioned walk, ideally in nature. A cup of hot tea is another classic stress reliever. Chamomile, mint, or rosemary tea can always bring peace of mind.

Bitten, Bruised, or Burned?

Burns and bites happen. Whether you’re in the kitchen cooking or you run into an angry insect, you or someone you know will have to deal with this kind of unpleasantness at some point. While bites, burns, splinters, and bruises can be annoying, this doesn’t mean that you have to suffer from them. Your kitchen has cures! Oatmeal, potatoes, onions, beef, and cabbage all have helpful properties. How can something like an onion help with an insect bite? Onions contain flavonoids, which promote healing, as well as sulfur, which breaks down the venom and pulls out the toxin from bites, thereby reducing inflammation. Put a slice of onion over the bite and leave it for 30 minutes to an hour.

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Published by: AARP

We’re not going to lie. Eating healthily after 50 requires effort on two fronts: boosting your intake of good-for-you foods, such as berries, leafy greens, whole grains, and lean proteins, while cutting out the foods that clog your arteries and oh-so-easily expand your waistline. ​

1. Fried foods that triple the calories

Get the side salad instead of restaurant fries. When you look at labels, consider that “a 200-calorie serving of food should have no more than 2 grams of saturated fat,” says Nancy Farrell Allen, a spokesperson for the Academy of Nutrition and Dietetics. 

2. Sugary drinks, including most bottled teas

A 2022 study led by the University of South Carolina of more than 90,000 women found that those who drank at least one sugary beverage a day had a 78 percent higher risk of developing liver cancer than those who consumed less than three servings per month. 

Infuse water with fresh fruit in flavors such as orange, blueberry lemon, and kiwi watermelon, suggests Jordan Hill, a lead dietitian with Top Nutrition Coaching (topnutritioncoaching.com). “It will add both flavor and some micronutrients from the fruit.”

3. Packaged foods with sneaky sugars

“Sugars increase one’s risk of cardiovascular disease and diabetes, the incidence and prevalence of which increase as we age,” says Thomas Loepfe, a geriatrician at the Mayo Clinic. At a time in life when every calorie should be nutrient-dense, “added sugar really contributes to calories we don’t need.” ​

Check labels for added sugars — but don’t fret over natural sugars in fruits or milk.

4. Foods loaded with stealth salt

Get back into the kitchen and cook, keeping the recipes simple, using whole ingredients and using seasonings that have no added sodium. m for 1,500 to 2,300 milligrams of sodium per day.

5. Ultra-processed snacks

Unless you’re picking an apple from a tree or getting your milk straight out of a cow, most of the food you eat is processed. It’s the ultra-processed foods that make the list to strike from your diet.

Make a charcuterie board with sliced lean turkey or chicken, whole wheat crackers, reduced-fat cheese, pumpkin seeds, almonds, dried apricots and cherries.

6. Alcohol

The days of triple-margarita Mexican dinners should be behind you. Why? Alcohol metabolism changes when we age, and we become more susceptible to its negative aspects.

Government guidelines recommend no more than two drinks a day for males and no more than one drink a day for females.

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Published by: AARP

Want to lower your blood pressure? A new study pinpoints exactly what kind of exercise is best for easing blood pressure, and it doesn’t involve running on the treadmill or pumping iron at the gym.

Instead, the study reveals that static isometric exercises like wall sits (also known as wall squats) and planks — which engage muscles without movement — are best for lowering blood pressure.

The new analysis, a systematic review of 270 studies, published in the British Journal of Sports Medicine (BJSM), confirms that many types of exercise — including aerobic activity, weight training and high-intensity interval training – help to lower blood pressure, but it found that isometric exercises offer the biggest benefit.

Of the exercises examined, the wall sit was the most effective, the study found.

What are static isometric exercises?

To perform a static isometric exercise, you hold your body in one position until your muscles tire. Examples include wall sits, planks and side planks, glute bridges and heel raises.

Why is isometric exercise best for blood pressure?

When you do any type of exercise, your blood pressure temporarily increases because your heart pumps harder, moving your blood through your arteries more forcefully. If you exercise repetitively, your heart gets stronger, so it can pump blood with less effort, and that can help your resting blood pressure to drop. 

How to get started with isometric exercise

If you have been diagnosed with high blood pressure or other cardiovascular issues, talk to your health care provider before starting an exercise program.

The BJSM study found that just three sessions a week of isometric exercise can lead to a significant reduction in blood pressure. Doing wall sits, for example, lowered systolic blood pressure (the top number in a reading) by 10 mmHg and diastolic pressure (the bottom number in a reading) by 5 mmHg, the study found.

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Regular online conversations show potential for helping prevent cognitive decline in socially isolated older adults, according to results from an NIA-funded study published in The Gerontologist.

Social isolation is a risk factor for cognitive decline and dementia. The Internet-based Conversational Clinical Trial (I-CONECT) was led by a team of scientists at Oregon Health & Science University. I-CONECT linked socially isolated older adults with trained conversationalists for regular, 30-minute video chats to stimulate brain function and cognition.

I-CONECT conversations are not just random discussions. Team members are trained to guide participants through conversations specially designed to stimulate brain regions associated with memory, executive function, and abstract thought. The study’s 186 participants were divided into experimental and control groups. The experimental group conversed with trained I-CONECT staff four times weekly for six months, then twice per week for another six months. Control group participants received a weekly, 10-minute phone check-in with I-CONECT staff.

Those receiving the conversational intervention scored an average of 1.75 points higher on cognitive tests than the control group. They also showed higher language-based executive function scores. Measures of emotional well-being improved in both groups. Brain magnetic resonance imaging of participants who had received the intervention showed increased connectivity within the dorsal attention network, a region of the brain associated with working and episodic memory, compared to the control group.

While the study showed promise for the value of stimulating conversations to improve cognitive function in older adults, the original size and scale of this stage of I-CONECT was reduced, in part due to the COVID-19 pandemic. These results suggest a positive result, but they are very preliminary and will require much more extensive testing in different populations and settings.

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Published by: AARP

Many think of alcohol as the main cause of liver complications. But contrary to popular belief, various factors impact liver health, including weight, certain medications, genetics, and even viral infections.

No matter the trigger, a major concern surrounding liver disease is its silent progression. Your liver could be losing its ability to filter out harmful substances from your blood long before symptoms appear.

Early symptoms and warning signs of liver damage

In the early stages of chronic liver disease, there are often no symptoms. Occasionally people with early-stage liver disease experience fatigue, right-side abdominal pain, increased bruising, or itching — symptoms that are usually missed because other ailments could cause them.

Signs of advanced liver disease

As liver disease advances, the signs become clearer and warrant immediate medical attention. These symptoms include:

• Jaundice or yellowing of the eyes or skin.
• Pain and distention of the abdomen due to fluid release from the liver.
• Swelling of the lower legs due to fluid retention.
• Confusion or forgetfulness. When the liver isn’t functioning properly, toxins build up in the blood and can travel to the brain, affecting brain function.
• Dark-colored urine.
• Pale-colored stool.
• Chronic fatigue.
• Nausea or vomiting

Liver disease and age

Older adults who are in good health are not inherently more prone to liver disease. But older age can amplify the severity of symptoms associated with liver problems, making recovery more challenging. What’s more, treatments may not work as well in older people as in younger people.

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