Issue Date: February 3, 2008
Health & Your Parents
Special Guest Editor: Dr. Stephen R. Covey
Life/work expert and father Stephen Covey always stays on top of the latest family health news. Now, he shares some of the best findings from his recent readings.
The greatest wealth in life is health. And when it comes to our parents, their health, longevity and well-being influence the quality of life of generations. It certainly has in mine. I've spent half a century studying, teaching and writing about human effectiveness. Without question, some of my best, most profound revelations have come in my own home, from parents, grandparents, children, grandchildren and extended family.
USA WEEKEND Contributing Editor Covey wrote the bestseller "7 Habits of Highly Effective People." To learn more, go to stephencovey.com.
Health news sources: AARP The Magazine, Preventention magazine, Stanford medical school database, Caring.com and Journal of Nutrition.
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In this report, I offer some of the best, most surprising and easy-to-follow findings I've learned over the past year about how the 50-plus set can lead vibrant, healthy lives. You can share these up-to-date health nuggets with your parents and use them as footnotes for yourself as you age.
Good health is not a given. Curveballs come. Sometimes we're hit with unexpected health issues. My wife, Sandra, now faces the challenge of diabetes, which has grown to epidemic proportions in the United States and beyond. I recently had a knee replaced. Sickness, disease, injury -- they all happen. And they change some things.
Total health is like the law of the farm: You reap what you sow. And it involves "sharpening the saw" in all four areas of life -- body, mind, heart and spirit -- because they are all so connected.
Having an ongoing purpose in life also is essential to physical health. This includes maintaining, as you age, strong connections to family. Intergenerational ties help create what Hans Selye, a renowned endocrinologist, termed "eustress," a positive form of stress, which he said strengthens the immune system and even slows down degenerative forces.
What follows are nine great findings I've come across so far this year that are relevant to the health of your parents. Go to the websites at the end of each section and read the material listed for a treasure trove of helpful advice.
INSPIRED BY AN HOUR
I find it so inspiring to know what a big difference just a little effort often can make. Did you know that only an hour a week of lifting weights can make you feel "15 to 30 years younger," according to "AARP The Magazine?" "Strength training has been shown to decrease insulin resistance, decrease resting blood pressure, reduce arthritis pain, even improve memory." The article lists seven simple exercises seniors can do at home. These workouts are designed to use little or even no equipment. One set of dumbbells goes a long way. You may even use your own body as weight. (I myself find Pilates to be a great workout and easily adjustable to my limitations.)
To read more: Go to aarpmagazine.org/health/free-weight_workout.
WHAT I LEARNED ABOUT WATER
Prevention magazine
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I didn't realize how crucial water is when it comes to staying healthy for the long term. This fact really impressed me when I read it: Drinking water not only improves the efficiency of workouts, but it's also important for cardiovascular health. A 2007 article in "Prevention" magazine, "The Benefits of Staying Hydrated," has excellent suggestions. A new insight I found helpful is that while the traditional recommendation is at least eight 8-ounce glasses of water a day, it's better to base your water intake on your body weight. Try to drink at least half your body weight in ounces daily. For example, if you weigh 200 pounds, your daily intake should be at least 100 ounces, or about 12 8-ounce glasses.
To read more: Go to prevention.com and use the search words "drinking water." See story "The Benefits of Staying Hydrated."
WALKING'S WONDERS
A study by the Stanford University School of Medicine has found that "the use of a pedometer is associated with significant increases in physical activity and weight loss and improvements in blood pressure." Much to my surprise, these little devices were shown to boost physical activity by just over 2,000 steps, or about 1 mile of walking a day, said Dena Bravata, the lead author of the study. "This goes a long way toward helping people meet the national guidelines for daily physical activity," she explains.
Pedometers are readily available, and you can buy one for your parents for as little as $5 or $10.
Stanford medical school website
To read more: Go to med.stanford.edu and do a search for the word "pedometer."
A FOOD REVELATION
Journal of Nutrition
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I just learned about a new guide to help older people figure out how and what they should eat. After nearly 10 years, Tufts University nutrition experts have put together a food pyramid emphasizing the special dietary needs of people over the age of 70. The Modified MyPyramid for Older Adults, in the January issue of Journal of Nutrition, stresses the importance of fiber, calcium and vitamins D and B-12, as well as regular exercise and fluids (water).
Alice H. Lichtenstein, who is the lead author of the report, gives what was, for me, the key insight: Although "older adults tend to need fewer calories as they age because they are not as physically active as they once were and their metabolic rates slow down, their bodies still require the same or higher levels of nutrients for optimal health outcomes."
Print out a picture of the new pyramid to share with your parents.
Journal of Nutrition
To read more: Go to nutrition.tufts.edu, and under "Publications," click "News."
I JUST DISCOVERED THIS: HELP ONLINE
Caring.com
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I was intrigued to learn that roughly 34 million American adults provide personal aid, financial assistance or both to an older family member. A new website I discovered, called Caring.com, can help members of the so-called "sandwich generation" handle the sometimes overwhelming issues they face in relation to their parents. Covered in the wide range of topics is brass-tacks advice for common challenges such as keeping aging parents from getting scammed, moving them into a family member's home or an assisted-living facility and helping them maintain their finances.
Caring.com
To read more: Go to caring.com.
EXERCISE EASES PAIN
I loved reading a recent article from the Mayo Clinic in which I learned that "Exercise takes the edge off chronic pain." The idea is so counterintuitive.
According to this article, "When you're in pain, exercise is probably the last thing on your mind. But it may be more important than you'd think. Regular exercise is a versatile weaponin the fight against chronic pain."
Furthermore, "as tough as it may be to start an exercise program, your body will thank you." How? Exercise can decrease the pain you feel.
To read more: Go to mayoclinic.com and search for "chronic pain."
A BOOST FOR BONES
I found that this news about how the over-50 set can maintain strong bones reinforced what I already knew: that calcium matters.
"The New York Times" reported on a new meta-study from "The Lancet," a medical magazine, that found calcium supplements plus high doses of vitamin D (1,200mg of calcium with at least 800 international units of vitamin D) reduced the risk of fractures by about 12%.
To read more: Go to thelancet.com and search for the words "calcium 2007."
A PET'S LOVE ADDS YEARS
100 Simple Secrets Why Dogs Make Us Happy
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Did you know that people who care for a dog are healthier and live an average of three years longer than those who do not? Did you also know that most people with a dog regularly take walks and that walking not only burns calories but also reduces stress? Dog owners walk 79% farther in an average week than people who do not own a dog.
I discovered these fascinating facts in an inspiring little book published last year, "100 Simple Secrets Why Dogs Make Us Happy," by David Niven (HarperCollins, $11.95).
To read more: davidniven.com.
MY WAKE-UP CALL ABOUT SLEEP
AARP The Magazine
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I always thought older adults need less sleep. It was a total surprise when I discovered this: "As we age, we require as much sleep as we ever did," in the March/April issue of "AARP The Magazine."
The problem is that older people "have a harder time getting it because of waning levels of the hormone melatonin and other factors."
If your parents are having a tough time getting a good night's sleep, reassure them that they're not alone and that insomnia is not inevitable. I found 10 very helpful tips from the Mayo Clinic. For example, go to bed and get up at the same time every day, limit naps to 30 minutes in the midafternoon, and start a relaxing bedtime routine.
To read more: Check out mayoclinic.com/health/sleep/HQ01387.
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