Healthy Aging and Yoga: Why You Don't Have To Be A Contortionist To Benefit From Yoga

You've seen the men and women in impossible body contortions on the cover of magazines, on TV and on the Internet. Yoga postures that look like something out of the circus rather than a means for everyday people to strengthen their bodies and calm their minds.

The truth is that the 5,000 year-old practice of yoga has nothing to do with being a "poser." Yoga is a personalized approach to finding and maintaining health and acceptance for people of all ages, abilities and beliefs.

Just ask "First Lady of Yoga" Lilias Folan, a 74 year-old yoga teacher, author and expert on healthy aging. For decades, Lilias has been bringing yoga to millions of people; first with her TV show "Lilias!" and then through her book, videos and CDs that include the popular series "Lilias! Yoga Gets Better With Age."

"Nothing softens the aging process like yoga," Lilias says. Especially for seniors, Lilias recommends yoga geared toward simple, weight-bearing postures to keep backs, legs and hips strong.
"Age gets better with yoga and yoga gets better with age," Lilias says. "At 65 you can see dramatic results, even in your very first yoga class."

Keeping your yoga practice soft, simple and satisfying is the key.

To get you started, try this easy posture aligning exercise from "Lilias! Yoga Gets Better With Age."

The Sacred Mountain Posture

This simple posture strengthens the legs, straightens the spine 

and focuses and relaxes the mind

• Remove shoes and sock and stand tall with your big toes touching or your feet hip-width apart. Keep knees straight but not locked.
• Align your torso by gently pointing your tailbone downward and pull your navel toward your spine by engaging your core muscles.
• Pull your shoulders down your back and lift your heart.
• Place the palms of your hands together at your heart then nestle the knuckles of your thumbs into the indentation in your breastbone (called the "lake of tranquility").
• Soften your eyes and slightly bow your head.
• Breathe evenly in and out through your nose for 1 to 2 minutes.

Don't Fear Fats...Consume the Right Kinds of Fats for Better Health and Wellbeing

Did you know that American eat too LITTLE fat? Too little of the right kinds of fats, that is.

Fat is a nutrient, just like protein, carbohydrates, minerals and water, and is a part of every cell in the body. Without adequate fat intake, our bodies can’t assimilate vitamins A, D, E and (known as the fat-soluable vitamins). Fat also helps the body regulate temperature, while insulating and protecting internal organs.

Eating too many foods rich in saturated fats has been associated with the development of degenerative diseases, including heart disease and even cancer. Polyunsaturated fatty acids, however, are actually good for you.

Studies in the Journal of the American Medical Association  indicate that Omega-3 fatty acids—a type of polyunsaturated fat found mainly in cold water fish—not only promotes cardiac health, but also helps with mood disorders such as depression.

Omega-3s  are termed Essential Fatty Acids (EFAs) because they are critical for good health. However, the body cannot make them on its own. For this reason, omega-3s must be obtained from food, thus making outside sources of these fats "essential."

Omega-3 fatty acids are also natural blood thinners, reducing the "stickiness" of blood cells (called platelet aggregation), which can lead to such complications as blood clots and stroke.
Studies of large groups of people have found that the more omega-3 fatty acids people consume, the lower their overall blood pressure level is. 

Foods that are good sources of Omega-3 fatty acids:

Atlantic salmon, herring, sardines, bluefish, tuna and mackerel. Fresh fish oil capsules can also be substituted.

Flaxseed oil, ground flax seeds, walnuts, and leafy green vegetables such as kale are excellent sources. * Be sure to check expiration dates of any oils you purchase as out of date oils or rancid oils can be potential carcinogens.



Fat contributes to feelings of satiety and satisfaction. That means it can lead to fewer food cravings. And fats also help keep us on an even energetic keel by providing concentrated, slow-burning calories, especially important during the cold weather months. So next time you think fats aren't good for you, be sure to consider how essential the right kinds of fats are.



Fat Facts and Myths:

Fact: The brain is 60% fat

Myth: Using body lotions containing fat can make you gain weight

Fact:  The average American consumes almost 40% of his/her calories from fat

Fact:  A Starbucks Grande Caramel Frapuccino has nearly as many calories and saturated fat as a McDonald’s double cheeseburger.

Massage Therapy Brings Relief for Chronic Pain and Eases Anxiety for People with Alzheimer’s disease.

When we think of massage, it’s usually as part of a pampering spa treatment to work out the minor aches, pains and strains of too much, or too little exercise.

But for the elderly, massage therapy can do much more than bring relaxation to tired muscles: it can help alleviate chronic pain and assist in maintaining and rebuilding the nervous system.

For older adults, pain is an all-too-common problem. According to the National Pain Foundation, getting out of pain for older adults, in particular those in long term care facilities, often means taking powerful prescription pain killers that don’t always help and can have unintended side effects.

Massage therapy, one of the oldest forms of healing touch, has recently been integrated into nursing homes to help patients with pain related to osteoarthritis and peripheral artery disease, as well as to manage symptoms of anxiety in those with Alzheimer’s disease and other forms of dementia.

Geriatric massage practitioners will often spend more time on the hands and feet rather than having clients lie on a massage table. Hand or foot massage enhances body awareness and sensation, improves circulation, decreases muscular stiffness and helps decrease inflammation in joints, tendons and bursa sacs. By invigorating the whole circulatory system, massage also helps with conditions such as asthma and emphysema.

But the benefits of massage therapy for older adults are more than skin deep. For depressed seniors or those in long term care facilities (where a sense of isolation and loneliness are all too prevalent), the joy of human touch is critical to healing. Careful massage can help provide the elderly with symptomatic relief and enables seniors to extend the vitality in their lives.

According to an October 1, 2003 article in the journal Nursing Homes,

 “Massage therapy benefits the elderly not only by relieving pain, but also by protecting their overall well-being. It maintains and rebuilds the nervous system's response to stimuli, enabling seniors to resist physical and mental declines. In particular, elders with Alzheimer's disease respond well to massage therapy as another form of communication and as a source of strength and intimacy.”

To find a massage therapy practitioner who specializes in massage for seniors, contact the American Massage Therapy Association.

Herbs for the Elderly: Drawing on Nature's Pharmacy for Health and Wellness

Herbal Remedies for Common Geriatric Ailments

For centuries, herbs have been used to successfully treat a variety of diseases and ailments, from high blood pressure to hay fever. Herbal medicines are still used extensively worldwide — more than 80 percent of Earth’s peoples use herbs for some aspect of primary care. 

Our grandparents and their grandparents knew that nature is the best pharmacy. Especially for the elderly, medicines can be harsh agents, especially when used in combination with other prescription drugs.  Herbs, when taken under the supervision of a professional, provide a gentle and time-tested substitute or adjunct for prescription and over-the-counter medications.

Many of today’s widely prescribed prescription medications are part of nature’s bountiful pharmacy, including the heart medication digitalis, derived from the leaves of the foxglove plant; and salicylic acid, the origin of aspirin, derived from willow trees. Of the nearly 500 new chemical entities approved by regulatory authorities around the world in the past decade, nearly half were from natural sources.

Under the supervision of a professional herbalist or a physician with training in herbal medicine, herbs can be a complement to a healthful regime and provide a cost-effective way to treat many diseases and conditions common to the elderly.

Because the metabolism of the elderly is often slow, doses of herbs may need to be lower than for younger adults. Too great a dose can create toxicity. “Herbs are, essentially, natural dilute compounds,” notes professional herbalist Kevin Spelman, PhD, of the Tai Sophia Institute in Laurel, Maryland. 

“As such, they often provide a gentler approach to the geriatric system.” Spelman advises anyone considering embarking on a herbal regime to consult a professional herbalist first.

To locate a professional herbalist in your area, contact the American Herbalists Guild (www.americanherbalistsguild.com) or the Herbal Medicine department at the Tai Sophia Institute (www.tai.edu). Be sure to talk to a professional herbalist or physician with training in herbal medicine about the correct dosage of herbs for your loved one.

Here Are Some Herbal Remedies for Common Geriatric Conditions:

Late-onset diabetes  
               
Suggested Herbs:

• Fenugreek (reduces urine sugar levels)
• Bilberry (antioxidant)
• Gymnema sylvestre (shown to reduce cholesterol and blood glucose)                                           

Constipation    

Suggested Herbs:

• Cascara sagrada (use with caution; this can be irritating for some systems).
•  Triphala (an Ayurvedic remedy with gentle laxative properties)

Demenita
Suggested Herbs:

• Ginkgo biloba (stimulates blood flow to the brain)

Anemia/Iron Deficiency
Suggested Herbs:

• Stinging Nettle (rich in iron and vitamins A, B and C)

Osteoarthritis

Suggested Herbs:

• Curcumin (extract of tumeric. Very useful as an anti-inflammatory)
• Bromelian (enzyme from pineapple with anti-inflammatory properties)
• Glucosamine sulfate/Chondroitin sulfate (stimulates components for join mobility)                 

Cataracts

Suggested Herbs:

• Eat a diet high in foods containing antioxidants (found in brightly-colored foods such as blue berries, kale, red cabbage, grapes, peaches and cranberries). Best to consume organic varieties.
• Bilberry (noted for antioxidant activities for eyes).