SLEEP: Self-help for smooth snoozing
Up to 60% of older Americans have sleep problems and assume it's just part of aging. But "it is not normal to have sleep problems as you get older," says Saint Louis University geriatrician Julie Gammack, co-author of a sleep problems study in "The American Journal of Medicine."
Getting a good night's sleep is more than a matter of comfort. In seniors, disturbed sleep is linked to decreased memory, impaired concentration and ability to function, increased accidents, and chronic fatigue, Gammack says. Here, some tips for all ages:
Gammack's simple "sleep hygiene" steps to successful snoozing:
Get regular exposure to sunlight. Natural light helps regulate sleep-wake patterns. Take a walk outdoors or sit next to a bright window.
Avoid napping after 2 p.m., and limit all naps to a half-hour per day.
Check your medications. Many prescription and over-the-counter medicines can affect sleep.
Don't go to bed until you're sleepy.
Stick to light snacks, not heavy meals, near bedtime.
Limit (but don't eliminate) liquids in the evening, especially caffeine and alcohol.
Exercise regularly.
Keep a regular schedule for waking, bedtime, mealtimes, etc.
Manage stress during the day; relax near bedtime.
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ACID REFLUX: Food restrictions lifted
Good news for people who have GERD: Foods and beverages you may have been told to avoid are OK after all, according to a new study from Stanford University School of Medicine.
For 20 years, doctors have advised heartburn and GERD patients to make lifestyle changes and avoid coffee; wine and other alcoholic beverages; colas and carbonated drinks; citrus; mint; chocolate; tomatoes; fatty, fried or greasy foods; and spicy foods.
Patients were miserable on bland diets that eliminated all the foods they loved, yet they still had heartburn, says Stanford gastroenterologist Lauren B. Gerson. After looking into 100 studies published nationwide, Gerson says, "There was no evidence to show that if patients eliminated all of these substances from their diets that they would be able to improve or stop their heartburn." In fact, her team's review of the research found just two of the recommended lifestyle changes actually did help. "The only effective measures were elevating the head of the bed and weight loss," Gerson says. "The rest did not have any evidence to support them."
If a substance does trigger heartburn for you, avoid it or use medicine to prevent symptoms. Otherwise, Gerson tells patients, eat "a normal diet -- and that would include colas and chocolate."
Colas and chocolate don't make GERD worse.
