Monday, April 29, 2013

Keep from Shriveling Up: Stay Hydrated

With summer just around the corner, most of us are itching to get outside and soak in the sun. Along with the warmth comes the need to stay hydrated. This is especially true for the aging population.

Research has discovered that dehydration is a frequent cause of mortality and illness in elderly people. It has been suggested that the cost of hospitalizations due to dehydration has exceeded $1 billion annually. Often, dehydration in senior citizens is linked to infections, but most of the issues arise simply because of the normal aging process. The human body loses an average of 15% water between the ages of 20 and 80. Without regular replenishment, dehydration can become significantly problematic, if not fatal.

According to a study published in Nutrition Reviews, older individuals suffer more from dehydration because of a change in water metabolism caused by aging. Furthermore, because of a loss in muscle mass, total body water and bone mass, the aging individual also loses a degree in fat free mass (which contains 73% water).

To further complicate matters, thirst sensation also decreases with age. Because of this, thirst does not stimulate the body to drink water, thus creating high risks for dehydration. Studies have also found that insufficient fluid intake can also cause reduced swallowing capabilities, decreased mobility, and loss of cognitive functioning. Other disease-related factors including incontinence and the use of laxatives or diuretics can also lead to dehydration.

The good thing about dehydration is there are numerous symptoms that are easily noted to eliminate potential problems. These include dry mouth, no urine or very concentrated urine, lethargy, low blood pressure, dry skin, and rapid heart rate. Never overlook any of these symptoms. Health care professionals suggest that if you suspect dehydration, don’t gulp down 60 ounces of water immediately. Try sipping small amounts of water frequently. If your symptoms do not improve, you are to contact your doctor or get to the emergency room immediately.

You really shouldn’t wait until you have symptoms to combat dehydration, regardless of your age. Your water requirements will vary daily depending on your environment as well as your own body. Yet, there is a general recommendation for fluid intake: 6 to 8 cups or 48 to 64 fluid ounces daily. If you exercise, you will likely need more. The same is true if you are taking diuretics or laxatives. Most nutritionists suggest drinking 4 ounces of water every 15 to 20 minutes during periods of excess water loss (e.g. during exercise).

While it seems simple, most of us don’t think about drinking fluids on a regular basis – whether you’re over age 65 or younger. Here are some key strategies to help you stay hydrated this summer:

1.      Water is your best hydration weapon.
2.      Drink fluids throughout the day. For older persons, focus on drinking small, frequent amounts of liquid (preferably water) throughout your day rather than waiting for the thirst drive to kick in.
3.      Fluids can also be obtained through foods such as fresh fruits, soups, and popsicles.
4.       Avoid alcohol and caffeine as they might pull water from the body to promote dehydration.
5.      Limit your fruit juice and fruit drink intake as they often contain too little sodium and significant amounts of sugar.

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 References:

Cleveland Clinic. (2012). Avoiding hydration, proper hydration. Retrieved from http://my.clevelandclinic.org/disorders/dehydration/hic_avoiding_dehydration.aspx.

Ferry, M. (2005). Strategies for ensuring good hydration in the elderly. Nutrition Reviews, 63(6 Pt. 2), S22-S29. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/16028569.


Morrow, K. (2011). Proper hydration in the elderly. Retrieved from http://www.livestrong.com/article/497013-proper-hydration-in-the-elderly/.

Tuesday, April 16, 2013

Improve Your Health: Adopt a Pet

Those furry little critters that welcome us home every night or greet us with a wet nose in the morning are far more than just part of your family. Your pet is actually the perfect remedy for staying healthy.

Yes, your pet – whether it’s a cat or dog, ferret or fish – actually does more for your health than you might think. According to research, pets are natural mood enhancers. Pet your cat or your dog and your  body reacts by feeling less stressed. Even watching your fish swim will reduce anxiety. Studies have shown that the level of cortisol, associated with stress, drops when you engage with your pet. This reduction is stress also assists with keeping your blood pressure low. In several studies, pet owners had lower blood pressures than their non pet-owning counterparts. Of interest, children with hypertension also had lower blood pressures while petting their dogs.

Here are a few more health benefits of owning a pet:

1.       Lowers Cholesterol & Improves Bone Health: Research has discovered that people who own pets have lower levels of cholesterol and triglycerides than those who don’t. However, oftentimes people with pets (especially dogs) are more active because they need to exercise their pet; therefore, they take their dog running, hiking, biking, and to just about every activity they can think of. This, in turn helps pet owners maintain healthier lifestyles, healthy weights and improved heart health. Because of the increased exercise, your bones and muscles are strengthening to guard against osteoporosis.

2.       Provides Heart Protection: For cat owners, the news is even better as they can provide additional protection for your heart. According to a 20-year study of cat owners, people who owned cats were 40% less likely to die of a heart attack than those who did not own a cat. Furthermore, research has found that pet owners have a lower risk of dying from any cardiac disease simply because of the presence of their furry friend.

3.       Reduces Stroke Risk: Cat owners have been known to suffer from fewer strokes than non cat owners. According to studies, circulation improves when owning a cat because a feline tends to have a more calming effect on their owners than any other animal. It could be because of the calming nature of that ubiquitous purr. (Of interest, felines are the only animals in the world who have the ability to purr.)

4.       Fights Depression: While petting your fur ball reduces stress, it also helps you fight depression. It is the unconditional love from that animal that provides significant comfort for those suffering with depression. According to pet therapists, taking care of a pet takes your mind off of yourself, helping you feel better and improves self-esteem.

5.       Improves Social Interactions: Pet owners are also more interactive and engaged with others. Studies have found that pet owners enjoy talking with other pet owners, even complete strangers. It was discovered that dog owners, in particular, will stop and chat about their four-legged children while on a walk or visiting a park. Non pet owners do not have that connection and are likely to be less interactive and isolated.

6.       Fights Allergies: Contrary to popular belief, pet owners have fewer allergies and a stronger immune system than non pet owners. Research discovered that children who grow up with a family pet are less likely to develop allergies. Of interest, the same goes for those who grow up on farms with horses, pigs or cows. The more exposure, the less likely they are to develop allegories, and instead, maintain good health as they age.

7.       Prevents Asthma: Although research has found that pet allergies are the most common trigger for asthma, additional studies have found that cats in particular may have the opposite effect. Infants who grow up in a home with cats are less likely to develop asthma mainly because of the early exposure to the animals.

8.       Reduces Diabetic Emergencies: Dog owners, in particular, have found that their companions know when their blood glucose levels drop. They can alert their owners that it’s time for a snack. According to Dogs for Diabetics, one in three dogs living with people with diabetes has the ability to sense diabetic emergencies. The group focuses on training dogs to assist people with managing their diabetes.

9.       Overcomes ADHD: Recent research has found that children with Attention Deficit Hyperactivity Disorder can actually reduce their symptoms simply by taking care of a pet. Maintaining routine jobs such as feeding, walking, playing, and grooming help children expend excess energy, making it easier for them to concentrate at school as well as fall asleep easier at night.

10.   Improves Quality of Life: From therapy dogs to companion animals, pets are probably the most comforting creatures for humans recovering from a devastating illness. Research has shown that people generally feel better when they simply see a dog or a cat. Then, petting the animal actually rebuilds strength and improves overall quality of life.

There are so many great benefits of being a pet owner. For more pet-owning benefits, check out WebMD’s online article titled “27 Ways Pets Can Improve Your Health.” If you decide a pet is for you, you might want to check out your local animal shelter first. Oftentimes, abandoned pets are in just as much need of a loving home as you are in providing it.



References:

Dogs for Diabetics. (2013). General information. Retrieved from http://www.dogs4diabetics.com/.

Nazario, B. (2012). 27 ways pets can improve your health. Retrieved from http://pets.webmd.com/ss/slideshow-pets-improve-your-health.


Tuesday, April 2, 2013

No More Blowing Out Birthday Candles

The latest ban in the world of childhood comes out of Australia where blowing out birthday candles is now a thing of the past.

The new guidelines were set by Australia’s National Health and Medical Research Council mainly because daycare centers and other organizations where groups of children gather were allowing the candle-blowing tradition over a cake that would be shared by many. The problem was that children weren’t just blowing out the candles, they were also spitting on them as well creating a cake Mecca of germs.

Okay, so we, as an adult population, have been partaking of this tradition for decades and we’ve survived, right? So, how dangerous is your breath (and perhaps spittle) on a frosted birthday cake?

According to research from the University of Arizona, the mucous membranes in the mouth contain many germs and, as in the birthday cake scenario, can be transmitted in droplet form. The University found that these droplets of mucus (i.e. spit) can travel up to three feet and are generally more contagious than those spread by direct contact such as touching (as in shaking hands) or kissing. Most of the respiratory infections such as pneumonia, strep throat and meningitis are spread by droplets. Of interest, certain germs can travel farther than three feet in droplet form such as those that cause tuberculosis, spores of the anthrax bacterium, and the virus that causes measles. It’s not likely that little Kevin would spit farther than 3 feet while trying to blow out his birthday candles…but you never know. And, you never know what diseases little Kevin might be harboring in his mouth.

Is blowing out birthday candles really this dangerous? Well, quite frankly, yes. According to a study published in the Journal of Aerosol Medicine and Pulmonary Delivery, droplets exhaled during normal breathing may be more hazardous than those associated with coughing and sneezing. The study found that small droplets form inside the lungs, and as they lay there, they collect a plethora of germs contained within your body. Eventually, enough form that they break off and enter the air you breathe in and out. So, over the course of a day, you are spewing all kinds of diseases just from breathing.

This isn’t a new issue. Droplets in your breath have been well-known and studied for more than a century. An 1871 article (142 years ago) in The British Medical Journal discussed the origins of contagious diseases, discovering that mucus droplets from the body can carry diseases even after exhaled from the body. They are dangerous when infected droplets contact other people.

Okay, so we have a dangerous and unhealthy custom. How did it start? Well, that’s another story, but briefly, it is rooted in Ancient Greek traditions. A round cake was a tribute to the moon goddess, and the candles were to represent the reflected moonlight. Candles on birthday cakes became more popular thanks to the Germans who placed candles on cakes for religious reasons. Today, our candles are mainly rooted in superstitious beliefs – making a silent wish before blowing them out – then if all the candles are blown out in one breath, the wish will come true.

Research and public health concerns have led us to realize the dangers of this practice. Humans are the main carriers of many germs and many diseases, so why would you want someone spewing mucus droplets on your dessert?

While this seems like depressing news to those of us who love a good birthday cake with loads of burning candles, it doesn’t have to dampen the celebration. The best way to “have your cake and eat it too” is to provide a separate cake and/or cupcake with candles to the birthday person. This way, they can blow droplets all over their own cake/cupcake while the rest of us can have a mucus-free birthday treat.



References:

Bastian, H. C. (1871). Epidemic and specific contagious diseases. The British Medical Journal, 2(562), 400-409.

Campbell, C. (2013). Australian kids face birthday candle ban to prevent spreading germs. Retrieved from http://world.time.com/2013/02/07/australian-kids-face-birthday-candle-ban-to-prevent-spreading-germs/.

Malashenko, A., Tsuda, A., and Haber, S. (2009). Propagation and breakup of liquid menisci and aerosol generation in small airways. Journal of Aerosol Medicine and Pulmonary Drug Delivery, 22(4), 341-353.

Reynolds. (2009). How germs are spread. Retrieved from http://learnaboutgerms.arizona.edu/how_germs_spread.htm.