Spring Considerations

The approaching spring season will move many of us towards outdoor activities. However, after spending most of the winter months indoors, there are considerations to assist with acclimatization to the changing season.

Sun exposure may be increased as walking, gardening and other outdoor hobbies increase with the warm weather. The National Institutes of Health suggests that while some sun exposure is good, certain steps should be taken to protect skin:

• Limit sun exposure.  Be more cautious between the hours of 10 a.m. and 4 p.m. Be aware of the increased sensitivity and intensity of the sun when on the water.
• Use sunscreen with an SPF of 15 or higher.  Choose those with“broad spectrum” coverage and apply 15 -20 minutes before going outside. Reapply every two hours or more frequently if sweating or wiping skin with towels, etc.
• Wear protective clothing, such as wide brim hats, sunglasses, and loose, lightweight clothing, including long sleeved shirts and pants.

Temperatures have the potential to go from cold to hot and back again in the spring time. Layering of clothing can help provide comfort.

• First Layer (base layer): Wicks moisture away from the body to outer layers. The best materials are synthetics such as polypropheline, polyester, or Marino wool.
• Second layer (mid layer): Provides insulation, while also transporting moisture away from the skin.  Synthetics, fleece, and wool are good choices for this layer.
• Third layer (outer layer): Protects from elements such as wind and rain. Choose garments that cover the head, hands, and feet, as well as the body.

Extra time outside in warmer temperatures require the body to re-acclimate to avoid heat problems, especially as the first 80 or 90 degree day can be a shock to the body.  One study showed that 10 – 14 days of training are needed to improve heat acclimatization. Certain individuals are more prone to heat effects than others.  Those not yet acclimated to the warmer weather, those taking certain medications or supplements, who are dehydrated, recently ill, fatigued, wearing inappropriate clothing, with poor fitness levels, in harsher environmental conditions can all be at a higher risk of heat effects.

Overall, gradually introducing activity to induce acclimatization, wearing comfortable adaptable clothing, protecting skin, staying well hydrated and checking with your doctor if you have any medicine concerns, may make for a very enjoyable and productive spring season.

Enjoy staying active all during spring!!!

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Resilience

As we approach the end of the year, it is time again to reflect on the past year and to think about the New Year.  With the many changes that life brings, it is important to review experiences, both pleasant and difficult, in order to gain a better understanding of how to cope with physical health problems or stressful life events, as well as how to age successfully.  In order to manage physical, social, and cognitive health issues, education is a must.  The 2012 Wellness Program has included monthly aging health lectures.  While the topics have covered many things out of one’s control, such as genetic factors and certain disease states, the purpose of the lectures was to empower attendees with knowledge about all the things that are within one’s control. 

The various factors that were discussed throughout the year add up to build resilience, which is a process of adapting well in the face of adversity, or “bouncing back”.  Resilience used to be thought of as a personality trait, either you’ve got it or you don’t.  However, in more recent years, resilience has been redefined as a learned set of behaviors.  This is exciting, as it means that people are capable of developing and enhancing resilience.  To enhance one’s resilience, a social support network is important, along with effective communication and problem-solving skills and an ability to manage strong feelings or impulses.  A positive view of oneself and belief in one’s ability to deal with problems, as well as realistic goal-setting and follow through also are important aspects of resilience.     

In reflecting back throughout life, think about the various health challenges, losses, or environmental changes you have faced.  By having worked through these challenges, you have shown resilience.  And by continually expanding your knowledge base, you are building up your reserves to cope with and survive future challenges. 
May you have a healthy, happy, resilient next year.

-Gillian Woods, Ph.D.

A Healthy Aging Year in Review

Important points from the 2012 Your Aging Health Matters lecture series:

Physical Activity
The human body is designed to MOVE, with activity leading to a 70% reduction in all causes of mortality.  However, 75% of seniors are inactive.  Make daily activity in any amount a priority.

Immunization Recommendations
Influenza annually, Pneumonia 1 dose after age 65, Zoster (Shingles) 1 dose after age 60, Tetanus/Diphtheria every 10 years

Sleep
To improve sleep, avoid the use of any stimulant including nicotine and caffeine near bedtime, heavy meals or alcohol within 3 hours of bedtime, and exposure to light including the computer or TV screen during the night. Sleep in a quiet, cool, dark room, increase exposure to light during the day, practice a relaxing bedtime routine, try to maintain the same daily sleep/wake times, and engage in regular exercise in the morning or afternoon.

Skin Care
ABCDs for skin cancer (descriptions in parentheses are signs of healthy moles): asymmetry (symmetrical shape), border (smooth), color (brown or tan), diameter (smaller than pencil eraser)

Wound Care
Impaired wound healing hampers the ability of many diabetic patients to recover from foot ulcerations.  Of those that do not heal approximately 85% will require amputation. Therefore early wound care is imperative for someone with diabetes.

Vision
Diabetes is the #1 cause of PREVENTABLE blindness in U.S.  Therefore, the management of one’s diabetes and regular eye exams are important to prevent or identify vision issues.

Cataract symptoms: Painless blurring of vision; glare, or light sensitivity; poor night vision; double vision in one eye; needing a brighter light to read; colors looking faded or yellow

Cognitive Wellness
Macarthur Study of Successful Aging showed that lifestyle changes are the biggest factors involved in preventing Alzheimer’s.  Therefore work to control medical risk factors such as high cholesterol and diabetes, quit smoking, maintain a healthy weight, eat a brain and heart healthy diet, and engage in regular physical and cognitive activity.

Vitamins & Supplements
You CAN overdose on vitamins, minerals, and nutritional supplements.  Mega doses of the fat-soluble vitamins A, D, E, K can cause problems.  Some people may experience adverse effects from too much calcium or iron.  Therefore, always consult with your doctor or pharmacist before taking any vitamin or supplement.

Nutrition
Seniors have the same or higher need for nutrients but fewer calories than their younger counterparts.  Older adults need greater amounts of Calcium, Vitamin D, and B12.  A diet rich in fruits, vegetables, lean meats, and whole grains is best.

Bladder Function
9-39% of women and 11-34% of men over age 60 report daily symptoms of some type of incontinence. However, incontinence is not a normal part of aging and should not be ignored.  There are treatments that can reduce or relieve symptoms, including lifestyle changes, physical therapy, minor surgical procedures or devices, and medications. 

The monthly Your Aging Health Matters lectures will not be held in December but will resume in January on the 3rd Thursdays from 10:30-noon.

Healthy Aging Year in Review: Health Check