Diets for Women Over 60

Sixties are the time when you seriously start thinking about your health issues. Even those who never thought twice before eating anything in their life, suddenly start counting calories in their food as soon as they are on the wrong side of fifty. Women especially should be more careful about what they eat and how they lead their lifestyle after 60. They become susceptible to many disorders such as arthritis, fibromyalgia, which result from brittle bones and loss of muscle mass. Other lifestyle disorders such as hypertension and diabetes also raise their ugly head. In addition, women also have to fight certain other health issues which may originate from lack of female hormones after menopause. A healthy diet for women can help take care of most of the problems that may surface as a result of aging. 

What are the Effective Diets for Women Over 60

Elderly people usually require more proteins, calcium and other nutrients. The nutritional requirement of elderly and children is often the same. You need adequate amounts of starchy carbs, proteins, fats etc., for your body to function properly. Eating everything in moderation is the key to staying healthy in this age. Do not opt for any fad diets or low carb diets in order to lose weight. Remember, the weight loss at this age may come from muscles rather than fat. Hence, it is best to avoid any extreme weight loss program even though you might be on a heavier side. 

Nonetheless, you still need to keep a watch on your calorie intake. You may never had any trouble with weight until now. Hence, you might not have paid any particular attention to the calories in your diet. However, as you age, your body does not need the same number of calories that it needed when you led an active lifestyle. Hence, all these excess calories may now get converted into fat. Thus, you might wonder why you have suddenly started putting on weight even though you haven't made any significant changes to your diet. In short, you may need about 200 calories less than what you required during your active lifestyle. However, the same does not apply to women, who lead a very active lifestyle, even at 60. 

If you are already into eating healthy, you may not have to alter your diet significantly. However, there are some considerations regarding diet that you should take into account. You may want to increase your intake of fresh fruits, vegetables, lean meat, whole cereals, pulses and dairy products. Opt for low fat dairy products, as they are a good source of protein and calcium. Increase your intake of foods rich in iron and calcium. Besides, eat fibrous foods as fibre can get rid of problems such as constipation. In addition, you can also refer to the following healthy diet over 60 to get some cues. 

Breakfast

• 1 sliced tomato, cucumber
• 1 boiled egg
• 1 slice of brown bread
• 1 serving of cottage cheese
• 1 small pot of fat free yogurt
• 1 tsp honey
• 1 small piece of fruit

Lunch

• Steamed vegetables
• A slice of grilled salmon/ tuna/ swordfish
• Chicken breast
• 2 tbsp of steamed brown rice/ wholemeal pasta
• 1 piece of fruit

Snacks

• 1 apple
• Carrot sticks
• 2 pieces of dark chocolate
• Apricots

Dinner

• Sliced cucumber, tomato and lettuce
• Cubes of low fat cheese
• Boiled chicken
• Tinned tuna/ sardines
• 1 small pot of fat free yogurt
• 1 piece of fruit

As much as you want to be careful about your diet, you also need to let go of certain bad habits such as smoking, drinking etc. Besides, maintain a strict schedule of moderate exercises to stay fit.

How Does Diabetes and Hypertension Affect Your Brain Health

Diabetes occurs when the body is unable to regulate the amount of glucose released into the bloodstream after eating a meal. This can have a long term impact on the diabetic who will find that the condition will affect everything from their waterworks to their brain function.

Studies have repeatedly shown that diabetes slows down mental function and impairs the ability to complete cognitive tasks quickly and easily. Language is also affected as is the ability to recall information. It should be noted however, that the results of the studies found that although mental function was compromised, it did not interfere with daily life.

Although diabetics have general health concerns due to the nature of their condition, having diabetes also increases the risk of heart attacks and stroke. These factors increase the likelihood of memory problems.

Studies have also found that patients with severe diabetes have poor cognitive abilities because the nerves cells in the brain were damaged due to the disease. The chance of developing Alzheimer's or Dementia was found to be highest in those with poorly controlled diabetes. This should set alarm bells ringing for all diabetics, as it is just another problem to add to their list of current problems.

Hypertension is when a patient repeatedly suffers from high blood pressure, or where blood pressure is uncontrolled so as to cause concern for the sufferer. Some of the main problems associated with hypertension include a greater risk of heart attacks and strokes. The other main concern with hypertensive patients is that the high blood pressure can cause a brain haemorrhage.

A brain haemorrhage occurs when the blood vessels inside the brain burst due to increased pressure, causing bleeding in the brain. Hypertension can also cause aneurysms in the brain. These are weakened vessels in the brain where the blood pools together and bulges. Left untreated, an aneurysm can burst causing a haemorrhage and eventually severe brain damage or even death.

It is important to understand that the severity of a haemorrhage due to hypertension is made worse by the presence of diabetes, which can further weaken the blood vessels in the brain. In patients who have both hypertension and diabetes, managing both conditions is critical to preserving their brain health.

One of the worst aspects of aging is the effect it has on the brain and all mental abilities. Naturally as the body ages, so too does the mind. Having a condition such as diabetes and hypertension can easily age your brain quicker than it would a healthy person.

Preventing brain ageing requires looking after one's health coupled with training your brain. This will improve performance and delay the onset of age related memory problems. Taking simple measures such as eating less salt and sugar, decreasing the amount of fat in your diet and eating lots of fresh fruit, vegetables and oily fish all help to improve overall health as well as brain health. Measures should be taken to control diabetes and hypertension correctly, and it is advised to see your doctor who can decide on the best treatment for you.

Do not underestimate the power of exercise either, as this helps to reduce blood pressure and helps to bring high blood sugar levels on an even keel. A healthy diet and exercise is the minimum requirement to look after your body and your brain.

As a diabetic or hypertensive, you should also take brain training very seriously if you want to prevent long-term memory and mental problems. Research has found that those who train their brains with specific exercises and challenge their minds with daily puzzles have sharper minds than those who do not.

A proper brain training program should be an integral part of your lifestyle if you want to stay mentally active for years to come.

Circulatory system diseases you need to know

The circulatory system is, no doubt, one of the most crucial organ systems, which is responsible for carrying out certain vital activities. It comprises the blood, blood vessels, and heart. All these components play a major role in the normal functioning of the human heart and the circulatory system as a whole. The heart pumps blood to various organs via the blood vessels, during which oxygen and nutrients are distributed to the body parts.

As per medical research, diseases and disorders of the circulatory system account to the highest mortality rate as compared to other ailments. Both hereditary and genetic factors are responsible for causing human circulatory system diseases. Nevertheless, with the current statistics claiming increased figures of heart and circulation problems, it is very important for us to learn about the related problems.

The primary function of the circulatory system is to supply oxygen, hormones, and other essential nutrients to the body cells and tissues. In this cycle, it also does the work of replacing carbon dioxide with oxygen. Any disturbance or irregularity in this circulatory cycle leads to medical conditions, which may be mild to severe. For your reference, the following is a list of circulatory system disorders.

Angina

Angina, characterised by severe and recurrent chest discomfort and pain, is caused due to lack of blood supply or oxygen supply in the muscles of the heart. Basically, it is manifested as a complication caused by constriction of the blood vessels. Angina is often considered as a warning sign of an impending heart attack. So, it should be brought to the doctor's attention as soon as possible.

Arrhythmia

The major symptom of cardiac arrhythmia is irregular heart rhythm, in which the heart beats abnormally, either at a slower rate or faster rate. In most cases, it is found to be a congenital problem and results from a heart defect. Based on the severity of arrhythmia, medication, surgical procedure, and implanting pacemakers are adopted in order to regulate heart rhythm.

Atherosclerosis

Atherosclerosis is a blood circulation problem, resulting from accumulation of fatty deposits in the walls of the blood vessels, especially arteries. In other words, arteries are primarily affected by atherosclerosis. Over a period of time, the arterial walls harden and lose their elasticity. Complications of atherosclerosis include cardiovascular disease and heart attack.

Cardiomyopathy

Another in the list of diseases and disorders of the circulatory system include cardiomyopathy, which is caused due to weakening of the heart muscles or myocardium. In the early stages, the ventricular muscles or muscles of the lower heart chamber are affected. If left untreated, it spreads to the upper heart muscles. In severe cases, cardiomyopathy can result in congestive heart failure and at times, death.

Congenital Heart Defect

As the term goes, congenital heart defect is present at birth and may be mild or severe. The foetus may show incomplete and/or abnormal development of the heart organ, causing symptoms like heart murmur in infants. The exact cause of congenital heart disease is not known. In some cases, genetic problems cause this defect, while others develop without any reason.

Coronary Artery Disease

Coronary artery disease, also known as coronary heart disease, is by far the most common disease of the circulatory system diagnosed in adults. It is caused due to atherosclerosis, i.e., accumulation of plaque in the coronary arterial walls, which indirectly impairs the blood supply to the heart. Coronary artery disease is the leading cause of death all over the world.

Hypertension

Hypertension or high blood pressure is another frequently diagnosed disorder of the circulatory system. In this condition, blood pressure (systolic and diastolic) remains consistently higher than the normal recommended level. If not addressed timely, hypertension causes damage to the heart and blood vessels, thereby increasing the risk of heart attack and other heart diseases.

Peripheral Vascular Disease

Peripheral vascular disease affects the blood circulation to the extreme portions of the body, including the arms and legs. Peripheral artery disease is the most common type of peripheral vascular disease, which is the deposition of fatty acids in the arterial walls. Symptoms of peripheral vascular disease are tingling, numbness, and other complications.

Rheumatic Heart Disease

This is a complication rarely observed in children who have untreated rheumatic fever. What happens is, the antibodies produced by the body in response to bacterial infection (Streptococcus) falsely attack the body parts, including the cardiac valves and muscles. The symptoms of this ailment are no different from that of congestive heart failure, thus treatment for both is provided in the similar way.

The increased statistics of circulatory system diseases is mainly contributed by today's hectic lifestyle, less physical activity, and unhealthy eating habits. Consequently, obesity, stress, smoking, and other unhealthy habits are major risk factors of circulatory system diseases. Early diagnosis, correct therapeutic intervention, and following a healthy lifestyle are crucial for combating the diseases and disorders related to malfunctioning of the circulatory system.

Complications of Having High Blood Pressure

A complication is defined as concurrent disease, accident, or adverse reaction that aggravates the original disease. Prolonged hypertension adds injuries to:

• Heart
• Kidneys
• Brain
• Retina
• Vascular System

Hypertensive Heart Disease

Persistent elevation of blood pressure harms the whole heart or parts of it. As a result, the individual may end up with hypertensive heart disease such as left ventricular hypertrophy which refers to the growing of the left side of the heart, or, ends up with cardiac arrhythmias due to damage to the conduction system. As well, elevated blood pressure may contribute to coronary artery disease where the arteries of the heart itself may be damaged or unable to supply enough oxygen to the heart muscle or myocardium. Last but not least, when the heart labours under abnormal conditions, it is forced to work more than usual and eventually becomes bigger and starts to have greater difficulty supplying blood, oxygen and nutrients to peripheral organs and tissues; this condition is known as congestive heart failure.

Blood Pressure and Kidneys

At some point, blood flows through the kidneys by means of small arteries that wind up in an intricate and fascinating structure called the glomerulus where the process of blood filtration occurs. Blood passes with an exact increased pressure through the glomerular tuft, in order to sift the unwanted material. The glomerulus is part of the filter unit called nephron. There are more than a million nephrons in each kidney. They are in charge of the filtration of chemicals, toxins, water, and unwanted materials from blood. Kidneys regulate the balance of water and chemicals in the body. Prolonged high blood pressure disrupts the normal function of filtration that eventually causes damage to the kidney, generating a condition known as chronic renal disease. Appropriate kidney function is crucial for life to be continued.

Hypertension and Effects on the Brain

Prolonged high blood pressure levels affect the small arteries in the brain resulting in lesions that bleed into it. As a result, the individual is at serious risk of having a stroke caused by either haemorrhage or a formation of a clot; this condition is known as thrombosis or embolism which profoundly affects the quality of life of the individual.

Hypertension and Impact on Retina

Blood flows through the retina by means of tiny, small arteries and veins that run in the back of your eye. Like other vessels they, as well, can be damaged by high blood pressure. This condition is known as retinopathy. Other changes can result from accumulation of fluid under the retina, and block of the blood flow to the optic nerve; as a result, you could bleed within your eye or have vision loss.

Hypertension and Impact on Vascular System

The vascular system consists of arteries and veins. Arteries are the ones that carry the blood under pressure to nurture the tissues. A healthy artery is flexible, strong, and elastic with a smooth inside lining. If you have high blood pressure, you may end up with lesions to the smooth inside lining of the arteries. Consequently, the blood is not freely flowing due to the hardening of the arteries, condition known as arteriosclerosis. Besides, the fat from your diet enters your bloodstream, and the fat starts to collect in the arteries, causing a disorder known as atherosclerosis. In this condition, atheroma, which is fat collection, may block blood flow to any organ in your body, such as heart, brain, kidneys, arms, and legs. On the other hand, the constant high pressure of blood might weaken a section of an artery wall generating a condition called aneurysm, which is the bulging of a part of an artery. The potential rupture of an aneurysm is a grave life-threatening internal bleeding condition.

High Blood Pressure and Its Connection With Sleep

One in every three adults is reported to have a problem of high blood pressure and two of three people with diabetes are estimated to have it too.

High Blood Pressure is often termed as a "silent killer"- as you would not know about it until your doctor figures it out when you give a visit to him.

Hypertension can also lead to risk factors like heart attack and heart failure, as with this serious condition, the heart cannot pump enough blood required by the body. In addition to this, this has serious implications on:

• The Brain: High BP (Hypertension) is considered as the most critical risk factor for stroke.
• Vision: It may even cause blurred or impaired vision or even worse, as could result in blindness also.
• Arteries: Plague build-up in arteries could also be one of the reasons for hypertension as this will make your heart and kidney work harder.
• Kidneys: It can also lead to narrow blood vessels in kidneys due to which kidneys don't function properly and toxins builds up in the blood.

Are there any warning signs of High blood pressure?

Well, in most of the cases, there are rarely any symptoms. People usually relate it to increased levels of stress, nervousness and tension, but the truth is that even a relaxed person can have high blood pressure.

So instead of assuming on your own, the best way to know if you have hypertension is by getting it checked by your health care provider. This should be done regularly as this disease of elevated blood pressure can develop over time. Prompt treatment of it can also reduce your risk of stroke, heart failure, kidney failure and heart attack.

High blood pressure and sleep apnoea

Missing out on sleep can leave you feeling irritated and slow-witted in the morning, but the consequences do not end here. Over the time, sleep may also take a toll on your heart and blood pressure.

High blood pressure and sleep apnoea are associated with each other and studies show that it can result in even graver conditions like heart failures, irregular heart rates and heart related diseases. The simple reason for hypertension with sleep apnoea are sudden drops in oxygen levels due to sleep apnoea which will increase the blood pressure and stress will be put on heart.

How to control high blood pressure?

The risk factors like age, family history and ethnicity are among the ones that are not in our control. So when we talk about the preventive measures for hypertension, our focus would be on the factors that you can actually change.

Try to follow the below mentioned lifestyle changes to eliminate any reasons for high blood pressure and to bring down the numbers in case of elevated blood pressure.

• Maintain Healthy weight - People who are overweight should look for methods to lose weight and get a healthy body. Talk with your doctor about the ideal weight you can have and try to achieve it.
• Follow a balanced diet - Taking a healthy diet full of fruits and vegetables and limiting your intake of calories, fat and sugar will surely help in eliminating even the minor signs.
• Cut back on salt - Living on a low-sodium diet helps in keeping the symptoms of high blood pressure at bay. You should cut back on your total salt intake per day by avoiding high-sodium processed foods and by limiting the use of salt in your daily meals.
• Engage in regular exercise - A moderate exercise of about 30 minutes, three times in a week will be a good start to control hypertension. Furthermore, keep in mind, the more you exercise the better.
• Limit the alcohol consumption - Drinking too much of alcohol leads to hypertension. Thus, one should limit its intake to get a hold of the symptoms of high blood pressure.
• Monitor your blood pressure - Above all, it is very important to get your blood pressure checked at regular intervals of period. In case, your doctor determines that you are at an increased risk of developing hypertension, he may recommend you extra steps as a safety.
• Check for Sleep Apnoea - Your uncontrolled blood pressure, despite of prescribed medications could also be the result of sleep apnoea. So, its better you meet a sleep specialist and on his advice, undergo polysomnography to get diagnosed for sleep apnoea. They may recommend you a treatment to bring down your blood pressure.

Contributing factors leading to your child’s obesity

Obesity in children is on a rampage with numbers skyrocketing in the past few years. An obese childhood paves way to an obese adulthood which is a serious concern for parents these days. An obese child is most likely to suffer from physical as well as emotional difficulties in his life. Besides leading a sedentary life, they will also be bullied by their peers which may dent the child’s self-confidence.

Factors responsible for child obesity

1. Filthy Eating Habits: Nowadays, children prefer eating junk food instead of fresh fruits and vegetables. Burgers, pizzas and other oily food items have high sugar and fat content which may hamper with your child’s overall body development.
2. Lack Of Exercises: With the advent of television, computer games and more importantly social media, children are devoting more time to these rather than engaging in outdoor activities. While they prefer leading such lifestyle, the calories they consume do not burn out. If your child is inclined towards this, it may spell trouble for his adulthood.
3. Surroundings: If you pack your refrigerators and kitchen with fat-filled stuff like chocolates and chips along with soft drinks, there is a possibility your child will pick them up. But if you act smart and stock your kitchen with healthy foods, your child will most definitely pick up the same.
4. The Genes Factor: If your family carries genes of obesity, your child will also carry them. In a family of obese people, high calorie food and reduced amount of exercise dominates. This will support your child in doing the same.
5. Emotional Difficulties: It is common in adults to treat food as a stress buster but sometimes children also do the same. Children encountering anxiety issues are more susceptible to obesity. As a parent, you need to look out for him as he may try to cope with stress by eating more food.

All these risk factors may harm your child’s present and future leaving him vulnerable to many more diseases such as diabetes and hypertension.