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| Sunday, 31 July 2005 |
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| News Business Features Editorial
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Compiled by Shanika Sriyananda In the evening of your life ... : Recipe for better health The retirement years are aptly called the 'Golden Years'. With work done,
family settled, it's a time to pursue hobbies and interests, enjoy
Moreover, with populations worldwide living longer, this recipe for better health can be used in every household, it's never too late and never too early to start to change habits and enjoy the benefits. A little advance planning will surely only increase the joy of long and healthy Golden Years. In Asia, the number of people over the age of sixty is expected to increase by 314% - from 207 million in 2000 to 857 million by 2050. First step, measure out the calories, not too much ...
And not too few calories...
Second step, add the right balance of nutrients Contrary to popular belief, basic nutrient needs do not decrease with age. In fact, decreased absorption of nutrients with age and medications that interfere with nutrient absorption might result in an increased need for some nutrients. Indeed, higher intakes of some nutrients might be especially beneficial in later life. For example, more antioxidants (to fight free radical damage associated with aging), vitamin D and calcium (to keep the bones strong), folic acid (to retain mental acuity and reduce the incidence of stroke and heart disease) and vitamin B12 (to maintain nerve function). Remember also that a slight deficiency of some nutrition, may not only impact physical health and wellness, it may also adversely affect a person's mood and sense of well-being. As calorie intake is limited, opt as much as possible for nutrient-dense foods that are low in fat and calories, fortified foods with added vitamins, minerals, antioxidants. Though wise food choices are the basis of good nutrition, a multivitamin and mineral supplement or supplementary beverage might be beneficial for some. Add a dash of dietary fibre and enough fluids Constipation is a common problem in old age because of diminishing gut function and inactivity. Adequate fibre and fluid can help combat the problem of constipation and a high-fibre intake also helps lower cholesterol levels and reduce the risk of cardiovascular disease and cancer. Whole grain cereals, fruit, vegetables, lentils, peas and beans are all good sources of fibre. For those who cannot chew, fibre-rich food should be chopped really fine, mashed or blended. As the sensation of thirst can diminish with age, a concerted effort to drink regularly and frequently throughout the day will help ensure that the daily target of 2 litres (8 glasses) per day is achieved. Finally, serve with a generous portion of physical activity ... New research is proving that exercise and physical activity are safe for people of all ages and physical conditions - everyone can benefit from exercise and physical activity. Scientific experts say that an active lifestyle and exercising regularly can help prevent or delay diseases and disabilities; boost appetite; improve the health of those who have age-related illness; promote strength, balance, flexibility, improve mood, relieve depression and enhance the sense of well-being; help older adults enjoy life and improve the quality of their lives. The National Institute of Aging in the US advises at least 30 minutes of activity a day that makes you breath harder. An alternative menu ... Sometimes ill-health such as arthritis and failing eyesight make shopping and cooking activities more difficult. Eating out is also a good option, bringing the added bonus of social contact with others, and additional variety and choice. Some advice for those caring for elderly relatives and friends ... A common challenge for those caring for frail, elderly people is to help them achieve adequate food intake, says Ms Anna Jacob, of Food and Nutrition Specialists in Singapore and with over thirteen years of experience in providing dietary advice for nursing homes for the elderly. Ms. Jacob also advises that, 'in providing optimal nutrition for the elderly, it is important to take into consideration their taste preferences and eating ability'. 'As ageing progresses, many elderly people find that their taste buds are not as sensitive, and both chewing and swallowing can become more difficult. Many report that appetite is poor and food does not taste as good as it did before', Ms. Jacob comments. She Jacob recommends the use of herbs, spices, flavour enhancers, supplements and a variety of food textures to encourage appetite. For those with ill-fitting dentures, or other chewing problems, a visit to the dentist and/or a softer diet might help. Drinking fluid with meals may also help those who are having difficulties in swallowing. ######### You & Your Baby Kids with abnormal heart defects With Dr. Hemantha Dodampahala, Consultant Gynaecologist and Obstetrician, De Soyza Maternity Hospital Pregnant women with heart diseases should take extra care during pregnancy because the patient with a weak heart may suffer more due to pregnancy. There are two types of heart diseases - Rheumatic valve heart disease and congenital heart disease. Unfortunately, some pregnant mothers come to know about it after the pregnancy. If you attend an antenatal care clinic regularly, your doctor will tell you how to continue with the pregnancy with care, while receiving treatment. If there is a cardiac problem, the patient will be referred to a tertiary care hospital where cardiology and scan facilities are available. These patients will be monitored at a combined antenatal care clinic, by a physician, obstetrician and a cardiologist. Generally, before the pregnancy the patient could be normal, but as the pregnancy advances her heart may not be able to cope, and will have breathing difficulties. She will start panting, feel tired with palpitations and sometimes may find it difficult to breathe while lying in a supine position. She will find difficulty in attending to the day-to-day activities later. In extreme situations, the patient will become breathless even at rest. The best advice is to take her to a doctor as soon as possible. There is less risk to the baby but in severe heart conditions like cyanotic heart disease, the baby's growth may be impaired. Then there is a risk to the baby because, if the mother's condition is getting worse the baby may have to be delivered irrespective of the gestation period. However, there is a slight risk to the baby who may get heart complications if the mother is suffering from a congenital heart disease. But the risk is only one to five per cent and most of the babies are healthy though their mothers suffer from heart ailments. After the delivery, these patients should take special care of themselves, especially, if they want to go for another baby, it should be spaced out. It is important to remember that if you have been advised against pregnancy, you should strictly follow the advice. Advice for those who have heart defects: * Plan the pregnancy. Unplanned pregnancies could increase maternal mortality. * Visit the antenatal care clinic regularly. * Do not skip vitamins and drugs given at the clinic. There is no risk to the life of the baby by taking these drugs. * Stick to a healthy diet. * Take care of your teeth. Because teeth gives a septic force to prevent germs entering the stomach and they enter the heart, which will lead to infective endocarditis. * Look after your skin. * Control your weight. Need to maintain your weight within the normal limit. Any excessive weight will be an extra strain on your heart and later may develop into diabetes or hypertension. * If you feel any changes in the body or swelling in your legs or an infection consult your doctor immediately. * It is always advisable to go to a hospital with ICU facilities for the delivery. ############ Holistic healing : Location of imbalance in dosha by Dr. Danister L. Perera Now our next step with the doshas is to determine where the dosha is imbalanced. All the doshas have a variety of functions and locations. By determining which function and location that dosha is imbalanced in, we gain in understanding and removing our imbalances. Fortunately the Vedic rishis perception was so acute they were able to see and describe the different divisions of each of the three doshas. There are five subdivisions of each dosha, each with a different location and function within the body. For example 'Prana' Vata controls the movement of nervous system activity in the brain area. 'Apana' Vata controls the downward flow of elimination in the lower bowel area. Prana and apana vata imbalances are both vata imbalances but they clearly will require very different sets of recommendations. So let's look at the descriptions of the subdoshas and symptoms of their imbalance to see if we can learn more about the state of balance within us and why we may have the symptoms we have. Prana Vata is located in the head, brain, chest and in the upward movements. It enlivens the nervous system, senses, emotion and intellect. Prana Vata controls the nervous system and respiration from chest up and imbalance is caused by mental strain, inadequate sleep, lack of oil in diet, too much computer work, mental work in the evening. It can be pacified with behaviour modifications like going to bed before 10 p.m., meditation techniques, improper diet, pranayama, asanas, abhyanga. Udana Vata is located in the throat and lungs and it controls speech. Often blocked and congested during colds, its imbalance can be created by ama building up in chest and in the neck area, cold drafts on the neck, cold and heavy foods, getting a chill. These imbalances will be linked to dry coughs, ear aches, speech defects, colds, activity in throat and the lung area. These can be controlled by drinking warm water throughout the day, using ginger as a spice, protecting the head and neck from draughts, and going to bed before 10 p.m Samana Vata is located in the stomach and intestines and it controls movement of food through the digestive tract and peristalsis. Irregular eating habits, eating leftovers, cold drinks, heavy food in the evenings may cause the imbalance and it will result in improper digestion, poor assimilation functions in the stomach and intestines. Fresh wholesome food, drinking warm water, regular meal times are recommended for controlling this aggravation. Apana Vata is located in the colon and lower abdomen and is responsible for controlling downward flow of elimination in bowel, lower abdominal, wastes, sexual function and menstruation. Its imbalance is created by ama in the lower digestive tract, overeating, eating ama creating food, being too active or working too hard during the time of menstruation, suppressing urination or bowel movements, lack of exercise, unwholesome processed food. This imbalance can be linked to constipation, diarrhoea, menstrual disorders and back pain. Apana is the most common imbalance found in people and is often the source of other imbalanced doshas. It is recommended to drink warm water, wholesome food, regular eating times, drinking warm water upon awakening, proper exercise for avoiding these adverse effects. Vyana Vata is located throughout the body via the nervous system, skin
and in the circulatory system and it governs the various aspects of
circulation. This can be provoked by excessive thinking and worrying,
irregular routine of life, double-tasking, travel. Imbalance of this vata
will result in high blood pressure, irregular heart function and
circulation, and stress related disorders. The pacifying methods consist of
meditation techniques, abhyanga, drinking warm water throughout the day. |
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the
company of others, such as old friends and new grandchildren, and last but
not least, devote a little more time to one's own health and well-being. In
order to live life to the fullest and enjoy a well-earned retirement, good
health is a great asset and one that deserves regular attention. 
With age, changes in body composition decrease calorie needs. Balancing
calorie intake to avoid weight gain or losing weight if overweight is
increasingly important, as weight increase can become a risk factor for
diseases such as diabetes, cardiovascular disease, and arthritis. A reliable
way to control calorie intake is by adopting a low-fat diet, as fat is the
most calorie-dense nutrient. 
A very low calorie intake is also not advisable, as it can cause loss of
body fat and muscle mass. On average, adults lose 2% of lean muscle mass
every year of life and in the long-term, muscle loss can result in frailty,
disability and loss of independence. A sensible diet (avoiding crash diets
for example) along with regular physical activity can prevent loss of muscle
mass.