Doctor’s Senior Exercise & Health Newsletter

Inflammatory Disease***

At least 50 percent of the population, starting at age 40, has some degree of inflammatory disease, and possibly more will become prone to it as they become older. At age 60 and above these statistics will increase dramatically. Inflammation can affect any muscle, joint, bone, ligament, brain and even the heart.

Doctors know that inflammation can lead to healing when there is a traumatic injury to a specific part of the body. When the inflammation becomes chronic, the stage is set for many of the degenerative diseases that are becoming more and more prevalent. It is when the immune system goes awry, that such inflammatory processes occur and will lead to greater more serious consequences. It seems that in ancient times, man was not prone to these serious inflammatory diseases, as is modern man. Examination of skeleton remains found in Egyptian tombs, did not show them to have degenerative diseases, such as rheumatoid arthritis (RA).

Why then, should we in this modern age of hygiene and medicine, be chosen to be plagued by these inflammatory processes? To answer this intriguing question, a closer look at our lifestyles would be in order. Several answers come to mind as we examine possible etiologies to this intriguing question. These answers are basically due to our normal lifestyles, if normal is the term that should be used in this instance. There are three basic areas that need to be examined that can be definite triggers. They are:  

1. Nutrition:

Unfortunately, the foods we eat the most, have been processed to such a degree that they have little resemblance to the foods eaten in past times. Read the labels; can you pronounce the additives in these foods? We are not discussing just one or two additives, but at least a dozen or more chemicals that are added to the majority of foods we eat on a daily basis. We may try to buy organically grown vegetables, but I will venture to say, much of the nutrients will be lost by the time they reach market, and then radically diminished of their nutrients in their preparation. Schools are only now waking up to the fact that they have to prepare a proper nutritional diet in their cafeterias. Previously the menus were such, that they were not conducive to even maintain the health of the students. They also added to the rising obesity rate among the children. Many schools are now replacing soda machines, with machines that dispense more healthful juices. Menus consist of the more nutritious foods with less of the junk foods.

2. Exercise:

Although, more and more people are discovering the benefits of exercise, we are still a nation of “couch potatoes”. Obesity has become an epidemic, not only in older individuals, but our children are becoming obese at alarming rates, as stated above. We mentioned above, schools are examining their respective menus, and changes are being made for the better. Although this is a good thing, other changes must also be made. These changes will see that students become more active as exercise programs need to be started and continued throughout their school years. Starting these programs at early ages will almost assure that they will retain these habits later in life. It is the baby boomers and seniors that need to examine their role in maintaining a healthy lifestyle. In order to live this healthy lifestyle, they must get off their couches and start moving. 

3. Stress:

Stress in the times we live in, has become a daily part of our lives. It is impossible to read a newspaper, listen to the radio, or watch television without some type of gut reaction. Drive to work, shopping, wherever, and not have some sort of reaction to traffic conditions, time delays, etc., would be the miracle of the day. Stress acts as a trigger that raises certain hormone levels causing changes in the body’s uptake of insulin. This can lead to an increase of the insulin production (hyperinsulinemia) in the body, or even an insulin resistance that leads to a prediabetic state. These are the triggers leading to inflammatory diseases.

Women are more prone to inflammatory degenerative diseases than are men, in a 2 to 3 ratio. When an inflammatory process occurs, it does not only affect the joints, it can affect the insulin producing mechanism of the body. When the normal production is interfered with, either increasing or decreasing it, causes a pre-diabetic condition. This can lead to Type 2 diabetes. Type 2 diabetes increases the inflammatory processes that lead to other conditions, such as rheumatoid arthritis (RA). How then can we prevent, or at least diminish these triggers from occurring? Read about these preventive measures in the health hints below. 

Health Hints***

1. Nutrition:

Dietary habits must be closely looked at. Eating the proper foods in the proper proportions should be the first order placed on your agenda. Right foods are at least 9 to 10 portions of fruits and vegetables daily. Reducing the foods that are high in fats, such as red meat, dairy foods and starchy foods. These high protein foods lead to increase of inflammation in the body. Foods containing trans-fats should be eliminated entirely. It is the trans-fats that are the culprits that will clog your arteries. The body needs a certain amount of fat to function normally; so having read meat every so often is okay as long as you use the lean meats that are well trimmed. Fish should be eaten at least twice weekly to ensure you are getting sufficient omega 3 (n-3) oils, and poultry once or twice a week. Proportion size is important. Mostly the proportions that the average person eats are much too large. A portion size that we should eat would be about the size of the palm of your hand. Fruits should be a medium size, and a portion of vegetables would be cup size. The diet should also include at least 30 grams of fiber daily. Supplementation is almost a necessity for most people to ensure that they are getting enough of the recommended vitamins and minerals daily. It is usually wise to at least take a multi-vitamin mineral supplement daily. Make sure you are getting the daily requirements of the antioxidants, vitamin C and E, as they tend to reduce inflammation. Preparing your foods properly to preserve the nutrients is something that all cooks should learn. Do not cook food on high heat, as this will certainly destroy its nutrients. Read more about what you should eat in the article “What Should I Eat Today”, dated: 5/19/2004 in the  “Doctor’s Journal” at: www.doctorsexercise.com.   

2. Exercise:

Exercising on a regular basis has been found to be one of the most rewarding benefits that are attributable to maintaining health and longevity. It is never too late to start exercising, and age should not be a factor. You are never too old to start an exercise program. However, it is most important that you find a program that is right for your body and is right for you. You should discuss this with your healthcare provider before starting any exercise program so that you can determine your physical condition. There are many different opinions as to what exercises you should do, and how long you should do them. I have found that a non-impact, total body workout for 15 to 20 minutes on a daily basis was sufficient for myself and for my patients. For that reason, I developed just such an exercise program. It is a program that is performed at home without any equipment or gadgets. Read more about that at: www.doctorsexercise.com.

3. Stress:

Fighting stress is a many-pronged attack. Sleep is the place to start. Without a restful nights sleep you are defeated from the get go. Each individual has their own requirements for the amount of sleep they need. However, everyone should try to get at least seven to eight hours of restful sleep. Eating a well balanced, nutritious diet as discussed above is necessary so that we will be able to cope with everyday stress. It will also keep your immune system functioning at optimum levels. Eating foods you like (so long as they are healthy) can prove very soothing. Avoid things that can impact the immune system, and raise stress levels, and generally affect your health. If you smoke, you must stop. Avoid caffeine and products that contain caffeine. Alcohol has a tendency to reduce stress, but the amount of alcohol intake should be at a minimum. Women having one glass of wine, and men two glasses, are acceptable amounts, and can act to reduce inflammation. The individual must take active steps to reduce stress. Meditation and deep breathing exercises are a good start. There are of course much more that can be done. Read about these steps in the article titled “Stress”, dated: 2/29/2000 in the “Doctor’s Journal at: www.doctorsexercise.com.

Reading the above mentioned articles will give you the needed tools to prevent many of these inflammatory processes from occurring as we grow older.