English
French
German
Italian
Russian
Spanish
Blogs
Inflammaging: How to Boost Immunity in Your Golden Years
It may be well-known to our older readers that immunity is the only precious gem which gets less valuable with age. As time passes and we enter into our golden years, the immune system becomes less likely to be able to combat external threats, leading to chronic inflammation. And if you’re in the “I’ll just take a vaccine and hope for the best” camp, then you may be sorely disappointed, as vaccinations only become less effective with age. Chronic inflammation with age has been dubbed as “inflammaging” by medical researchers, and is the main force behind fatal illnesses like Type 2 Diabetes, heart diseases, dementia, and cancer. It also has a major role to play in autoimmune diseases like rheumatoid arthritis.
So what’s the solution?
Immunity is built by genetics, but maintained by lifestyle choices. So how best do we combat inflammaging? Some are obvious, while some might make you reassess your habits…
1. MOVE!
This is an obvious one. Physical activity is the best way to boost your heart rate and reverse immunosenescence (or inflammaging). Our skeletal system produces proteins called myokines which can lower inflammation and boost immunity. There are several scientific studies to prove that regular aerobic exercise can positively impact T-cell production and reduce the number of senescent or old T-cells in the body. We understand that getting active can prove more and more difficult as you age, but it also becomes more and more crucial, a true catch-22 situation. Check out our article on how to get active as you age:
*insert hyperlink for “Get Active: Simple Ways to Stay Active as You Age” article*
2. Eat Right:
Seems simple, but the next apparent question is: What do you eat? There are a couple compelling and scientifically viable diets one can test out, such as the Mediterranean Diet and the Blue Zone Diet.
The Mediterranean diet is described more as an eating pattern rather than a rigid diet. Studies show that following the diet of Southern European countries like Greece, Spain, southern France and Italy can lower the risk of obesity, diabetes, heart disease and cancer, while increasing longevity due to its anti-inflammatory properties. Key components of this diet include:
- Lots of fresh fruit and vegetables
- Olive oil, particularly as a replacement for other cooking oils
- Moderate amounts of poultry, fish and dairy
- Low added sugar or red meats
You could also try the Blues Zone Diet, a concept formulated by National Geographic Fellow Dan Buettner. It proposes that there are “Blue Zones” across the globe where people tend to live the longest, suffer in lower numbers from lifestyle diseases, and often cross the age of 100. Some of these Blue Zones include Ikaria, Greece; Okinawa, Japan; the province of Ogliastra in Sardinia, Italy; the community of Seventh-Day Adventists in Loma Linda, California; and Costa Rica’s Nicoya Peninsula. He says that those who eat like members of these zones can achieve the same remarkable results. Key components of this diet include:
- 90- 100% plant-based diet
- Up to 3oz of fish a week
- Less than 2.5 oz of any other meat a week
- Upto 3 eggs a week
- Up to 7 tsp (28 g) of added sugar a day
- ½ to 1 cup of beans a day
- 2 handfuls of nuts daily
- Mostly water, but upto 3 glasses of red wine is allowed daily
Whale there are a number of different supplements and nutrients one could take to make up for short falls in the diet, the nutrients most relevant to the elderly are antioxidants, vitamins D and B12, and herbs like ginkgo biloba, medicinal mushrooms (maitake, lion’s mane, chaga, reishi, etc), gotu kola, ashwagandha, and many more. There’s also a study to show that Epimedium (or yingyanghuo in Chinese) is widely used in traditional Chinese medicine to combat aging, tonify the kidney, invigorate yang, and strengthen muscles and bones. Epimedium flavonoids (EF) are the major active ingredient taken from the Epimedium leaves and stems. Icariin (ICA) is the main component of EF. Remember to consult your doctor before taking any new supplements.
Inflammaging and immunosenescence sound like daunting medical terminologies, but they are simple biological processes which can be fought with simple lifestyle changes. Remember to move, eat right and supplement your dietary shortfalls, and you’ll be able to age gracefully into your twilight years.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4663587/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5156481/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6146930/
https://www.bluezones.com/2020/07/blue-zones-diet-food-secrets-of-the-worlds-longest-lived-people/
https://www.youtube.com/watch?v=ERlRi_Xnv2A
Technology Can Help You Age: The Best Medical Aids for the Elderly
Aging can be a difficult process to handle, especially when you live on your own. For people who fly solo in old age, it is essential to have medical or health monitoring aids to keep track of your health. Medical aids decrease the number of follow-ups to your primary care physician.
Lucky for you, technology’s scope has spread far and wide, and thus has played a huge role in making senior citizens’ lives easier. There are a variety of medical aids that can help you monitor various systems in your body. Seniors with health ailments and chronic health conditions can make use of these medical aids to save themselves unnecessary doctors’ visits.
Check out these new gadgets to help support seniors in their golden age:
1. Glucometer
Diabetes is one of the most common diseases, especially in old age. It is important to have follow-up sessions with the primary care physician to monitor the blood glucose levels. However, it may not be possible for all people to have regular check-ups because of various reasons.
The glucometer is medical equipment that helps in monitoring the blood glucose levels at your own place. A drop of your blood is all you need to keep track of your blood glucose levels.
People with diabetes and who are at risk of hypoglycemia can use a glucometer to monitor their blood glucose levels at ease.
2. Blood pressure monitor
Hypertension may lead to various cardiac diseases because of the increased pressure on your blood vessels by your blood. So, it is very important to consult a primary care physician for regular monitoring of your blood pressure levels.
This equipment gives you the accurate blood pressure of yours on a digital screen soon after your touch. This gives you instant results and no need to waste your time in the queue to get your blood pressure levels checked.
Individuals and seniors suffering from hypertension or any other cardiac diseases can make use of this wonderful medical aid to lead a comfortable life.
3. Nebuliser
It is drug equipment that handles a medication in the mist form. A nebulizer is a portable device and is easy to carry with you on your way.
Nebulizers are easy to clean, maintain, carry, and use. People who suffer from respiratory illnesses such as asthma, cystic fibrosis, and others can make use of this amazing equipment to ease their life.
4. Portable oxygen tank
A portable oxygen tank is a small and easy to carry equipment that contains oxygen. People who do exercise, yoga, other physical activities may need this portable oxygen tank to provide the body with sufficient oxygen.
Individuals with breathing problems can also make use of this portable oxygen tank on the go. Seniors with breathing problems can carry a portable oxygen tank with them for breathing support.
5. Compression clothing
These are a type of clothing that perfectly fits your body shape. These help in maintaining a good and regular blood flow.
We advise seniors with hypertension to make use of these comfortable clothes for healthy blood circulation.
All the above medical aids are must-have aids in your first aid shelf to support you in old age. These are a brilliant choice for seniors who live independently to support their health conditions in aging. Most of the medical aids for seniors are portable so that they can easily carry them and make use of them on the go with no complications. The medical equipment comes with a user manual that helps in the easy use of the devices.
Herbsdaily offers a wide range of medical aids and wellness products that support the elderly.
References:
https://harmonyhomemedical.com/blogs/news/medical-equipment-for-the-elderly
https://www.1mg.com/otc/freestyle-libre-system-sensor-and-reader-otc617646
https://www.1mg.com/otc/dr-morepen-cn-10-compressor-nebuliser-blue-otc482194
Diet and Aging: What to Eat as You Age
“You are what you eat”
You’ve probably heard the phrase a million times before, but only because food makes up such a huge part of how the bodily systems function over time. More than physical exercise, diet is a massive contributor to how well you age. But fear not, though it is better to maintain good food habits while young, there’s lots of research-backed diet advice you can follow even in your twilight years. Here are some superfoods as well as the best anti-aging products:
It is also important to note that as you age, your metabolism drops significantly. It becomes harder and harder to lose accumulated weight. Hence it is important to watch your daily caloric intake. Some simple ways to stay fit include:
- Physical activity within the bounds of your abilities like a light jog, yoga, pilates, tai chi, and other low impact exercises
- Resistance training is key to maintaining muscle mass and increasing your metabolic rate.
Do not underestimate your abilities either, you are much stronger than you realize!
Here’s a quick calorie chart for your reference:
|
Gender |
Sedentary |
Moderately Active |
Active |
|
Female (51+) |
1,600 |
1,800 |
2,000 - 2,200 |
|
Male (51+) |
2,000 |
2,200 - 2,400 |
2,400 - 2,800 |
In many cases, food does not always give you everything you need to get your daily nutrients. Anti-aging supplements include calcium, vitamin D, protein in the case of vegetarians, or a general multivitamin or mineral supplement. The best anti-aging products for you will depend on your body, so be sure to check with a healthcare professional before taking a supplement.
Food is the best and easiest way to maintain a healthy lifestyle, so be sure to stay active, get enough sleep, drink enough water, and of course, eat right.
References:
https://www.health.harvard.edu/aging/nutrition-and-aging
https://www.webmd.com/diet/features/estimated-calorie-requirement
https://pubmed.ncbi.nlm.nih.gov/11052704/
Get Active: Simple Ways to Stay Active as You Age
Aging is more than wrinkles and losing the elasticity of your skin. When you hit old age, your overall body functions start altering, and you are not as agile as you were in your 20s or 30s. But you can be perfectly fit and fine at any age by doing simple exercises. Exercises support the aging process and help you maintain perfect physical and mental well-being.
Here are the most effective exercise to support your aging process:
1. Brisk walking
Brisk walking is quite different from going for a normal jog. There are techniques to master this exercise. A brisk walk is all about maintaining good posture with stretched shoulders and a straight spine. It is a less intense form of aerobic exercise. Brisk walking is much more helpful when compared to normal jogging, as this does not stress your joints much. If you are a beginner, start with 10-15 minutes of brisk walking in a day and steadily increase the time you spend on the activity.
2. Stationary cycling
Stationary cycling is a helpful form of aerobic exercise particularly for those who suffer from osteoarthritis. It places very little stress on the joints as compared to other forms of exercise, making it ideal for the elderly. Take your stationary cycle for a whirl on a lawn or in any calm outdoor setting and enjoy the fresh air while you work up a sweat.
3. Swimming
Aquatic athletics are a fun way to relax muscle tension and ease into exercise. Swimming is also great for elders with osteoarthritis and osteoporosis This is because the water supports your body weight and you may not feel that stressed out at the end. Take weekend lessons and utilize swimming aids if you don’t know how to swim.
4. Squats
Squats are a type of balancing exercise. Elder people may find that they lose their balance with an increase in age. Doing squats every day helps perfect the art of proper balance, and makes it easier for you to find balance in other daily activities as well. However, be sure to watch for your squatting form, as you get favorable results only with favorable form.
5. Tai chi
You might not know this, but tai chi is one of the best exercises for both balance and flexibility. Originating in China, this graceful martial art has quickly gained relevance all over the world for its gentle, healing and often meditative effects on the body. It is a wonderful choice for the elderly, often selected for its simplicity and group format. Join in on a session in the park, or take lessons. Tai chi techniques are available extensively online as well, so don’t miss out on this art form.
6. Arm weights
Looking for upper body strength? Arm weights seem like an obvious choice, but they are mainly for maintaining strong arms, shoulders, chest, and core. Working out with arm weights helps you build these muscle groups and keeps you active while helping to improve dexterity.
7. Yoga
Yoga is not just a trend for millennials, it's also a great way to improve your strength, flexibility, and balance. By doing yoga, you can also improve your focus and mental health. Be sure to practice particularly difficult moves under the guidance of an excellent trainer, as it may become harmful if poses are done incorrectly.
All the above exercises are excellent, easy, and comfortable for older people. We recommend joining your favorite program or perform exercises under the supervision of a licensed trainer. Talk to your doctor and perform the exercises regularly without skipping for healthy aging. HerbsDaily offers a wide range of fitness and wellness products to support healthy aging.
References:
https://www.who.int/teams/health-promotion/physical-activity/physical-activity-and-older-adults
https://www.youtube.com/watch?v=CPU6aqK2-EY&list=PLqAmVfhsW7xPhcySXq63WLcwIIIrXYVJv
https://www.activehealth.sg/read/physical-activity/9-best-exercises-for-the-elderly
