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6 Health Habits to Learn Before Turning 60 by Dr. Patsi Krakoff

By Dr. Patsi Krakoff, author War on Aging

Dr. Patsi Krakoff is a retired psychologist with 30 years’ experience in behaviour modification and health and wellness coaching. She is a life-long writer having been published in Paris, France where she lived for 20 years. She founded Content for Coaches, a writing service providing leadership articles for executive coaches. War on Aging was written with her husband Robert Krakoff to help healthy seniors live longer through better exercise and nutrition. 

6 Health Habits to Learn Before Turning 60

In my 70s, I have become a health nut. I’m always talking about better health habits for seniors. While others my age are remodeling kitchens and becoming gourmet cooks, I talk about the latest trends in diets, cardio workouts and high intensity interval training.

I’m not sure anybody listens anymore, and I don’t mind, as long as they keep inviting me to lunch. I try not to talk too much about nutrition when they do.

I wasn’t always this way. Like other women my age, I spent a lot of my life indulging on junk food and desserts, then yo-yo dieting to keep the weight off. My idea of working out was shopping all three floors of Nordstrom’s with a credit card.

Genes Aren’t Everything

I was lucky in some ways. I was blessed with small bones and a thin frame, meaning I could pass for healthy even when carrying 20 unnecessary pounds. It wasn’t until I turned 50 that I realized I was aging. I woke up in pain with a collapsed disk and an irregular heart rhythm.

The doctors prescribed medications and surgery. They explained, “You’re just getting old. Not to worry.”

I was angry and wanted to prove them wrong, only they were right. A hard look at my family history ruined it: everyone in my immediate family ̶ mother, father, sister ̶ died in their 50s and 60s. I was 64 at the time. It was time to tackle my health.

Behold, the Way Forward

I wasn’t on the Road to Damascus, but I imagined a shining white light pointing in the direction of the gym. I would go forth and sweat. I wasn’t ready to fast, but I’d throw out all junk food.

Today, at 74, I’ve settled into a life of exercise, good nutrition, and a commitment to healthy habits. I no longer struggle to keep these goals; it’s a way of life.

It didn’t happen overnight, it took persistence. I came to terms with aging and the fact that̶̶ like most seniors ̶I don’t have time left to get it right. Life and health are not a dress rehearsal.

Advice to a 50-Year-Old

The other day a friend asked me what she should tell her daughter ̶ who’s turning 50 ̶ and who isn’t taking good care of herself.

The midlife years are especially hard for working parents who are perpetually out of time and energy. But here’s what health habits I wish I had learned earlier in my own life.

  1. Eat for health. Good eating habits will ensure you avoid some of the diseases of aging, or at least slow them down (heart disease, strokes, diabetes, and dementia.) Starting in midlife, your cells don’t perform as well, meaning they become sensitive to the wrong foods and need more of the good stuff: vitamins, proteins and minerals. Cut down on portions and lose excess weight for good. It’s easier to attain a healthy weight in your 40s and 50s than in your 70s.
  2. Increase your exercise. Do more of what you love, be it sports, dance, yoga, Pilates, etc. Be consistent, never give up, even when sick or injured. The body can always do something while rehabbing. Include time for recovery and stretching and balance. The more you develop muscles at 40 and 50, the better you will look and feel at 70. And the easier an exercise habit will be as you turn 60 and 70.
  3. Don’t skimp on sleep. Remember to get 7-9 hours each night. Your brain needs it to preserve memory functions. Insomnia can lead to obesity, heart disease and dementia. The high rates of cognitive impairment in seniors can be diminished by attention to brain health in your 50s and 60s.
  4. Manage stress and emotions: Pay attention to moods and reach out to friends and others when needed. Nearly every 50-year-old has stress from family, relationships, work, and money periodically. Without stress management tools, it’s easy to let anger or sadness take a hold of you. Those tools will be essential to meeting the challenges of old age.
  5. Maintain good relationships and social connections. Stay in touch with loved ones and cultivate close friends. You’ll need them more than ever as you age. Social relationships contribute to good health and mental acuity.
  6. Find a sense of purpose. Don’t let others dictate what you ‘should’ be doing. Find your passion and focus time and energy doing what you love. While we can’t ignore the pressures of making a living and working, cultivate what you enjoy most. Prepare for the day when you will have more time for what you love.

You are never too young to get healthy. Start now in midlife, and you’ll be ahead of the game as you become a senior. You will look and feel ten years younger, and truly enjoy those golden years.

 

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It’s 2019! Let’s Make Your Goals a Reality

Happy New Year everyone! I would like to take this opportunity to wish you and your loved ones health and happiness in 2019.

The beginning of a new year seems like a great opportunity for a fresh start right? It’s 2019. Feet on ground. Face forward. Let’s make ME a better ME. I love it! This is the perfect mindset for change so let’s look at ways to help you to achieve your goals.

Bad news first.  Let’s get it out of the way!  According to the time management firm FranklinCovey, one third of resolutions don’t make it past the end of January. This is a significant number of fails.

But this won’t be us because we are going to tilt the odds in our favour and plant ourselves firmly within that 2/3’s group by adhering to a few simple strategies to transform our goals in to realities!

Here we go.

First off…

Make sure that you really want to do this!

Let’s start here. Make sure that you really want to achieve the resolution that you have made. Do you really want to switch to dandelion coffee or is it just the trendy thing to do?

If you are not fully invested in your resolution, it’s just not going to happen.

Make sure that the goals you set are realistic

Seriously. Don’t aim for a marathon if you don’t own running shoes.

Start small and build on your successes.

 

Write it down

A study done by Dr. Gail Matthews, a psychology professor at the Dominican University in California, found that those who wrote down their goals achieved significantly higher rates of success than those who did not. In fact her findings were that you become 42% more likely to achieve your goals, simply by writing them down on a regular basis.

Make a plan

Create key action steps that will keep you on your path to achieving your goals. For instance, if your New Year’s resolution is to meal plan for your weekly dinners, 3 actionable steps could look like this:

  1. Pick simple, tasty recipes on Saturday
  2. Shop for your weekly ingredients Sunday
  3. Wash and prep your veggies when you get home from shopping

You can achieve anything if you truly want to and are prepared to put in the work.

You’ve got this!!

References:

http://www.dominican.edu/academics/ahss/undergraduate-programs/psych/faculty/fulltime/gailmatthews/researchsummary2.pdf

 

 

 

Author avisha Categories Blog, Cancer Coaching, Lifestyle Posted on 0 Comments

Your Oral Biome and Its Link to Cancer Prevention

Let’s bring some awareness to the health of our mouth and how it can impact our overall health. Just as we have a gut microbiome (and several other biomes for that matter) that needs tending to, we also have an oral microbiome that requires care.

Without proper oral hygiene, the balance of good to bad bacteria can become skewed leading to tooth decay and gum disease.

Several studies have shown links between poor oral health and various illnesses including cardio vascular disease and bacterial pneumonia.

But why does this matter when we speak of a cancer? It’s because poor oral hygiene can lead to chronic inflammation. And chronic inflammation can underpin many diseases including cancer.  Note this excerpt from the abstract entitled: Poor periodontal health: A cancer risk?

Periodontitis (a chronic infection that affects the gums and the bones that support the teeth), characterized by epithelial proliferation and migration, results in a chronic release of inflammatory cytokines, chemokines, growth factors, prostaglandins, and enzymes, all of which are associated with cancer development

The pathway, in fact, is fairly straight-forward. C-reative proteins are released by the liver when toxic oral bacteria enter our circulatory system. This ignites the inflammatory response and if left unattended percolates as chronic inflammation.

Now not all inflammation is bad. In fact, inflammation is a necessary part of our immune system.(I have written a blog about the inflammatory response called “5 Foods that Help Fight Chronic Inflammation. You can read it here.) But chronic inflammation does us no good.

So achieving oral health is an extremely important part of prevention and is very important during active cancer.  And it’s all about promoting balance among the bacteria in your mouth.

5 Tips for achieving a healthy oral biome

Avoid Anti-Bacterial mouth washes

Anti-bacterial mouth washes throw the baby out with the bath water by killing both the good and bad bacteria in your mouth.  Want to freshen your breath?  Chew on some parsley.

Brush your teeth twice daily

Brushing your teeth twice a day helps to remove plaque, avoid cavities and prevent tooth and gum disease.

Floss daily

Flossing gets in to those hard to reach places that your tooth brush can’t.  As with tooth brushing, flossing helps to remove plaque, avoid cavities and prevent tooth and gum disease.

Have your teeth cleaned and checked regularly

Your dentist and hygienist are the batman and robin of oral health.  See them regularly!

Eat a healthy diet

Your mouth benefits as much as anywhere else by eating a healthy diet that full of fruits & vegetables and imited in processed foods & sugars.  Without a healthy diet your teeth and gums are susceptible to disease.

 

References:

Low-grade inflammation in chronic infectious diseases: paradigm of periodontal infections.

Systemic Diseases Caused by Oral Infection

Poor periodontal health: A cancer risk?

Chronic inflammation and cancer: The role of the mitochondria

Feeling the heat – the link between inflammation and cancer

 

 

 

 

 

 

 

Chronic inflammation can increase risk for cancer

Tips for caring for your oral biome

Avoid antibacterial mouth washes

Brush your teeth twice daily

Floss daily

Have your teeth cleaned regularly

Consider Oral Probiotics

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The Upside of Estrogen

Although we tend to defer to women when speaking of it, estrogen’s importance and functions extend to men as well.

But many of us have a limited understanding of estrogen.  In fact, as someone who has had an estrogen positive breast cancer, it was an easy jump for me to arrive at the incorrect conclusion that estrogen had no benefit for me and at all and was only detrimental for my best health.

So I want to take some space here to look at important functions of estrogen to broaden the concept that it is responsible only for the development of female secondary sexual characteristics and estrogen dominant conditions such as Endometriosis, PMS and breast cancer.

In women estrogen is produced in the ovaries, adrenal glands and fat tissue.  It circulates through the blood stream and locks on to estrogen receptors located throughout the body including the breasts, uterus, brain, bone, liver and heart. The mere fact that there are so many receptors throughout the body for estrogen underscores its importance.

In men, estrogen is produced through an enzymatic process in which the enzyme aromatase transforms testosterone into estrodial.  For men, it is important that a proper balance between estrogen and testosterone is maintained for prostate health as men with higher blood levels of estrogen may be at a higher risk for enlarged prostate or prostate cancer.

So let’s take a look at some key beneficial roles that estrogen plays.

Heart Health

Estrogen increases the ‘good’ cholesterol, HDL and decreases the ‘bad’ cholesterol, LDL. Estrogen has a positive effect on the inner layer of artery walls, helping to keep blood vessels flexible and estrogen dilates blood vessels to aid increased blood flow.

 

 

Bone Health

Estrogen is extremely important for bone health. It helps the bones to retain calcium as well as other important minerals needed to keep bones strong. Estrogen reduces bone resorption, the breakdown of bone, and increases bone formation.

Insulin Resistance

A critical role of estrogen is to optimize the action of another hormone, insulin. Insulin regulates bloodsugar levels. Low levels of estrogen can lead to increased insulin resistance.

Vaginal Dryness

Estrogen helps to keep the tissue of the vagina healthy and lubricated. Estrogen helps to prevent vaginal thinning and dryness.

Estrogen and skin

Estrogen is important for healthy skin. It helps our skin to retain collagen, increase skin thickness and improve blood supply to the skin.

 

References

http://www.lifeextension.com/magazine/2010/5/Why-Estrogen-Balance-is-Critical-to-Aging-Men

https://my.clevelandclinic.org/health/articles/16979-estrogen–hormones

https://www.livestrong.com/article/412793-insulin-resistance-estrogen

https://www.news-medical.net/health/What-Does-Estrogen-Do.aspx

https://prostate.net/articles/why-is-estrogen-important-for-men

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Sun Protection for Healthy Skin: 5 Tips by Sharmani Pillay

Sharmani Pillay is a Pharmacist and founder of Apothekari Dermaceuticals.  

Apothekari’s line of evidence-based skin care solutions results in products that are safe, effective and stable. The line is designed to improve the health, appearance and feel of your skin. With an attention to detail, Apothekari ensures products are formulated with ingredients at optimal concentrations and manufactured to ensure their stability. While the marketing term ‘natural’ may be interpreted in many different ways, this scientific skin care line focuses on treatments that benefit the skin without causing harm.

APOTHEKARI is Free From: Parabens, SLS/SLES, Formaldehyde, Phthalates, Synthetic Fragrances & Colorants, Silicones. Cruelty-Free & Never Tested on Animals.

 

Sun Protection for Healthy Skin: 5 Tips

It’s well known that unprotected exposure to the sun’s ultraviolet (UV) rays is the leading cause of skin cancer. In fact, melanoma and non-melanoma skin cancer (NMSC) are now the most common types of cancer in white populations with an increasing incidence rate worldwide. On the more positive flip side, both types now have a stable or decreasing mortality rate. (Adv Exp Med Biol. 2014;810:120-40. Epidemiology of skin cancer. Leiter U, Eigentler T, Garbe C.)

It’s thought that the rising incidence rates of skin cancer are probably caused by a combination of:

  • Increased exposure to ultraviolet (UV) or sun light
  • Increased outdoor activities
  • Changes in clothing style
  • Longer life expectancy
  • Ozone depletion
  • Genetics

and in some cases, immune suppression. Additionally, people with many moles, fair skin, a family history of melanoma or certain inherited conditions (xeroderma pigmentosum, retinoblastoma, Li-Fraumeni syndrome, Werner syndrome, and certain hereditary breast and ovarian cancer syndromes), have an increased risk of developing melanoma. Employ extra caution and have regular check-ups with your physician if this is the case.

In this article, let’s look at how to protect your skin from the sun’s harmful effects and help minimize your chances of developing skin cancer.

 

1. Protect Against the Full UV Spectrum. The sun emits 3 types of rays – UVA, UVB and UVC. UVC rays burn off before they reach the earth’s atmosphere so we are left with UVA and UVB rays to worry about.

UVA rays, often referred to as the AGING rays, pass through glass and clouds and are around all year round. They are associated with premature aging of the skin, including wrinkling and sagging and also play a role in basal cell carcinoma, squamous cell carcinoma, and melanoma. UVB rays cause BURNING. They cannot penetrate through windows and are more prevalent during the summer. Responsible for sunburns, they are more closely linked with the development of skin cancer and melanoma. It’s important to protect yourself against both types of rays.

2. Choose a Good Sunscreen. Most health experts including The Canadian Dermatology Association (CDA) recommends the use of a ‘broad spectrum’ sunscreen with a minimum SPF 30 (Sun Protection Factor) to ensure adequate protection against both UVA and UVB rays. An SPF 30 sunscreen blocks about 97% of UVB rays; SPF 60 blocks approximately 99%. Ensure that the formulation you use contains ingredients that are photo-stable, meaning that they won’t degrade upon exposure to sunlight. Choosing an effective formulation can be confusing – this chart helps to break things down. https://apothekari.com/2018/06/safest-sunscreen/ If you will be exercising, swimming or perspiring heavily opt for a water resistant formulation to ensure that your sunscreen stays on and remember to reapply often.

3. Apply Sunscreen Every Day. Sunscreen should be applied daily, year round, even in winter. Winter sun won’t result in sunburns, but the damaging effects of UVA rays not only prematurely age skin, but also contribute to the development of skin cancer.

4. Apply Enough. Studies have shown that most of us don’t apply enough sunscreen, leaving us without adequate protection. How much to apply? Apply generously and follow the guideline of “1 ounce, enough to fill a shot glass,” which dermatologists consider the amount needed to cover the exposed areas of the body. 1/4 teaspoon is generally considered enough for the face. Apply sunscreen to dry skin 15 minutes BEFORE going outdoors. Don’t forget your lips, ears, hands, feet and décolleté if they will be exposed. Reapply sunscreen approximately every 2 hours or after swimming or perspiring as per container instructions.

5. Employ Smart Sun Habits. While the importance of sunscreen shouldn’t be downplayed, it’s just as important to practice smart sun habits:

  • Limit sun exposure between 10:00 AM and 4:00 PM, when the sun’s rays are most intense.
  • Seek shade.
  • Cover up with sun-protective clothing, including long sleeves, pants and a wide-brimmed hat that shades the face, neck, and ears. UV-protective sunglasses are also recommended.
  • Be careful around reflective surfaces. Water, snow, and sand reflect UV rays and increase your risk of sunburn.
  • Certain medications and skin conditions can increase your sun sensitivity. Check with your doctor or pharmacist if you’re not sure.

What About Vitamin D?

We need sunshine to produce Vitamin D so you may be concerned that sun protection will reduce your body’s production of vitamin D. While this is true, some research suggests that less than 15 minutes of sunlight exposure may be enough for most people to produce enough vitamin D. If you have darker skin or are older, discuss with your doctor how to get enough vitamin D in your diet or with supplements.

Sun protection not only promotes healthy and youthful looking skin, it also helps to minimize your risk for the development of skin cancer. Be safe in the sun this summer!

 

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