Prostate Problems

The prostate is a small gland about the size of a walnut, located below the urinary bladder of men and surrounds the urethra (the tube through which urine passes out of the body). It has an important function in male reproduction. After the age of 50 years, prostate problems are very common. Due to the action of the male sex hormone, the prostate enlarges. Prostatic enlargement is benign in most individuals. However, the enlargement can also attain malignant proportion in some patients.

Some problems that a man may face related to prostate are:

• Benign prostatic hyperplasia
• Acute bacterial prostatitis
• Chronic bacterial prostatitis
• Chronic prostatitis
• Prostate cancer

Symptoms of enlarged prostate can include:

• A weak or slow urinary stream
• A feeling of incomplete bladder emptying
• Difficulty starting urination
• Frequent urination
• Urgency to urinate
• Getting up frequently at night to urinate
• A urinary stream that starts and stops
• Straining to urinate
• Continued dribbling of urine
• Returning to urinate again minutes after finishing

For cancer that has not spread from the prostate to other parts of the body, your doctor may suggest:

• Watchful Waiting or Active Surveillance.
• Surgery.
• Radiation Therapy.
• Hormone Therapy.

Signs that indicate a prostate problem are:

• Frequent urge to urinate: you may feel like using the washroom again and again
• Need to get up many times during the night to urinate
• Not being able to urinate: Enlargement of the prostate may block the urinary tube, as a result one may not be able to urinate.
• Blood in urine or semen
• Painful or burning urination
• Painful ejaculation
• Frequent pain or stiffness in lower back, hips, pelvic or rectal area, or upper thighs
• Dribbling of urine

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Take Care!!

Cancer

Cancer is the second most common disease in India responsible for maximum mortality with about 0.3 million deaths per year. The causes of such high incidence rates of these cancers may be both internal (genetic, mutations, hormonal, poor immune conditions) and external or environmental factors (food habits, industrialization, over growth of population, social etc.)

Age is the strongest risk factor in the development of cancer. Though the relationship between cancer and ageing is unclear, the increased risk of cancer in old age is possibly due to: poor cellular repair mechanisms, activation of genes that stimulate cancer and suppression of genes that prevent cancer, decline in surveillance against cancer and life time exposure to carcinogens.

There are certain cancers which mostly occur after the age of 50 years. These include head and neck cancer and cancers of the female genital tract, upper and lower gastrointestinal tract, pancreas and prostate. Half of the breast and haematological malignancies are encountered after the age of 60 years.

TIPS FOR CANCER PREVENTION:

• Maintaining a healthy weight can also reduce the risk of cancer.
• Physical activity of at least 150 minutes of moderate intensity each day should be done by all adults.
• Women over the age of 40 should have a screening mammogram every year till the age of 70 at least.
• Various screening tests for example Flexible sigmoidoscopy every 5 years, Colonoscopy every 10 years, Double-contrast barium enema every 5 years, CT colonography (virtual colonoscopy) every 5 years, etc. should be used by both men and women after the age of 50 years.
• Women aged 21 to 29, should have a Pap test every 3 years.
• Every individual, irrespective of their age, should check their skin for new moles that are large, or irregular; contain more than one colour, or change colour.
• Regularly visit you family doctor and ask for preventive measures.
• Women over 20 years should have a clinical breast exam (CBE) regularly.

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Diabetes

Diabetes in the early stages can be difficult to detect. Someone in their Prediabetes stage may however notice that there:

• More often Hungry
• Weight is decreasing despite eating more
• Thirst has increased
• Frequency of going to the bathroom has increased
• Energy levels have decreased.

All of those are common symptoms associated with diabetes, so you are likely to find them if you are suffering from it.

There are no fixed reasons because of which a person could be suffering from diabetes, however, there a few factors that might increase the risk of a person’s increase in blood sugar. They are:

• Overweight
• Lack of physical activity
• Family history of diabetic patients.
• Race or ethnicity
• Old Age
• Gestational diabetes
• High blood pressure (hypertension) and high cholesterol

Tips for people suffering from diabetes

A registered dietician (RD) or certified diabetes educator (CDE) can help you create a meal plan that’s full of good-for-you and good-for-your-blood-glucose-level food. The goal of the meal plan is to control your blood glucose level and keep it in the healthy, normal range. Your meal plan will be made just for you, taking into account your overall health, physical activity, and what you like to eat.

Diabetes in older people cannot be diagnosed the same way as younger. Treating diabetes too aggressively can make seniors more prone to hypoglycemia, or low blood sugar. For frail older people with multiple conditions, the condition can be more dangerous than high blood glucose readings. Another reason to treat diabetes differently in older people: They may find it increasingly difficult to manage the daily monitoring, medications and dietary requirements.
Exercising tips for diabetes patients:

• Exercise is safe—and highly recommended—for most people with type 2 diabetes including those with complications. Along with diet and medication, exercise will help you lower blood sugar and lose weight.
• As long as you're totalling 30 minutes of exercise each day, several brief workouts are fine
• Increase activity in general—such as walking or climbing stairs—rather than a particular type of exercise.
• Too often, people overestimate the amount of exercise they get and underestimate the amount of calories they consume. (A step-counting pedometer can help.)
• Working out with friends can be an important motivator, particularly for people over 60
• Set specific attainable goals, like working out atleast 4 days a week.
• Reward yourself for reaching the goals you set for exercising.
• Putting up notes or motivational posters in the house could be used as a reminder for you to exercise.
• Keep a record in a daily diary of you exercising goals and how much you exercised. Joining an activity class helps you to maintain regularity and also the members of the class could help you in case of an emergency.
• Very high exercising goals could turn into demotivators rather than motivators.
• You're more likely to be successful if you focus on changing one behavior at a time, rather than everything at once (like taking medication, checking your feet, switching your diet, and exercising).
• For patients above 60 it is really important that they consult a doctor before exercising, or even exercise under supervision.
• Test your blood sugar regularly.

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Eye Sight!!

After the age of 40, changes in vision start occurring. Difficulty seeing clearly for reading and close work is among the most common problems adults develop between ages 41 to 60. Presbyopia, normal aging change in the eye's focusing ability, continue to progress over time. However there are various factors that particularly increase the risk of a person to develop eye and vision problems. They are:

• Chronic ailments such as diabetes or high blood pressure.
• Family history of glaucoma or macular degeneration.
• A highly visually demanding job
• Work in an eye-hazardous occupation.
• High cholesterol, thyroid conditions, anxiety or depression, and arthritis for which you take medications, many of which have ocular side-effects.

The most common eye problems that one can suffer from with age are:

• Difficulty reading
• Floaters.
• Cataracts (gradual clouding of the eye's lens)
• Glaucoma (an increase in pressure in the eye that leads to damage of the optic nerve)
• Macular degeneration

Apart from regular eye tests and wearing the correct glasses, you can do several things to keep your eyes as healthy as possible:

• Eat well. Eating plenty of vegetables and fruit will benefit your overall health and may help protect against some conditions such as cataracts and age-related macular degeneration
• Wear sunglasses. Strong sunlight can damage your eyes and may increase your risk of cataracts. Wear sunglasses or contact lenses with a built-in UV filter to protect your eyes from harmful rays. Read more about protecting your eyes (and skin) from the sun.
• Quit smoking. Smoking can increase your chances of developing conditions such as cataracts and AMD.
• Stay a healthy weight. Being overweight increases your risk of diabetes, which can lead to sight loss. Check if you're a healthy weight.
• Use good lighting. To see well, your eyes need three times as much light when you're 60 as they did when you were 20. Increase the daylight in your home by keeping windows clean and curtains pulled back. Make sure you have good electric lighting too, especially at the top and bottom of stairs so you can see the steps clearly. For reading or close work, use a direct light from a flexible table lamp, positioned so the light is not reflected by the page and causing glare.
• Exercise. Good circulation and oxygen intake are important for our eye health. Both of these are stimulated by regular exercise. Read more about how much exercise you should do.
• Sleep well. As you sleep, your eyes are continuously lubricated and irritants, such as dust or smoke that may have accumulated during the day are cleared out. Here are 10 tips to beat insomnia.

For more information and tips, log on to our website Old Age Solutions

Constipation!!

One of the most common things we see, certainly as people are getting into their 60s and 70s, may be a change in bowel habits, predominantly more constipation. Older people are five times more likely to complain about the symptom than younger people, possibly because of an undue concern about their bowel movement.

What Causes Constipation?
Doctors do not always know what causes constipation. It may be a poor diet, not getting enough exercise, or using laxatives too often. Reasons for constipation include:

• Diet: Low fiber or high fat diet cause constipation.
• Many older people don’t drink enough water and other fluids. Water and other liquids help people stay regular.
• Using too many laxatives and enemas: Our body develops a habit of laxatives and as a result may forget how to work on its own. Heavy use of laxatives can cause diarrhea.
• Lack of exercise. Inactivity or long periods in bed due to illness or following surgery may cause constipation.
• Holding back bowel movements. Ignoring an urge to have a bowel movement can lead to constipation.
• Medical conditions. Some problems, like stroke, diabetes, or a blockage in the intestines, can cause constipation. These disorders may affect the muscles or nerves used for normal bowel movements. A doctor can test to see if the problem is medical. Medical problems can often be treated. Another condition related to constipation is called irritable bowel syndrome (IBS). IBS is a common disorder of the intestines that involves pain, bloating, and constipation or diarrhea.
• Medications. Some medicines can lead to constipation.

Just like any other health problem, prevention is the best medicine when it comes to keeping your digestion running smoothly. Here are a few tips that can help you protect your digestive health and your overall well-being:

• Check your meds: Talk with your doctor to see if your medications could be causing any digestive symptoms.
• Stay active. Exercising at least 30 minutes, 5 days week can help prevent many age-related health problems. It will also help keep you regular and decrease the risk for colon cancer.
• Eat more fiber. Foods high in fiber, including fruits and vegetable, whole grains, and beans also tend to be high in nutrients and low in fat. High-fiber foods can help prevent constipation.
• Drink plenty of fluids. 4 liters of water every day is recommended by doctors generally.
• Manage your weight. Maintaining a healthy weight can decrease the risk of many health problems and hence reduce medications that may cause constipation.
• Get regular health screenings. In old age, it is specifically more important to visit the doctor regularly and discussing about the health related problems.

For more information on constipation visit our website Old Age Solutions

Good Sleep!!

Few things in life are as desirable as a good night’s sleep. However, many older people find night-time as the worst part of the day. The sleep pattern changes as we grow old. The duration of sleep is shortened and the quality of sleep also becomes poorer. In addition, sleep may also be disturbed as a result of mental or physical illness.
THE EFFECT OF AGING ON SLEEP:

1. As people age they tend to have a harder time falling asleep and more trouble staying asleep than when they were younger.
2. Change in the sleeping patters occurs.
3. Older people spend more time in the lighter stages of sleep than in the deeper stages.
4. The time taken to fall asleep increases
5. Older people tend to wake up more often during their sleep
6. Physical or mental illness disturbs sleeping patterns.
7. Sometimes the medication give to the older people for various diseases affects their sleep.
8. The body of senior people feels tired early in the evening making them to fall asleep sooner and wake up earlier.
9. With age, prevalence of insomnia also increases reducing sleep.
10. Snoring increases which again disturbs sleep.
11. The prevalence of restless legs syndrome increases with age and causes an irritable urge to move the limb which makes it difficult to sleep for some people at night.
12. Chronic medical problems increase as we age which increase the sleep problems.
13. Medical conditions such as diabetes mellitus, reOld Age Slnal failure, respiratory diseases such as asthma, and immune disorders are all associated with sleep problems and disorders.

Getting a good night’s sleep can make a big difference in the quality of life. The following are a few suggestions in this regard:

1. Follow a regular schedule of going to sleep and getting up at the same time each day.
2. Moderate physical activity 2 to 4 hours before bedtime may improve your sleep
3. To adjust your internal sleep clock, get some exposure to natural light in the morning and afternoon each day
4. Avoid drinking tea or coffee late in the evening and if you like a drink before bed, a glass of warm milk may help. Alcohol and smoking can make it harder to stay asleep.
5. A lamp that’s easy to turn on and a telephone by your bedside may be helpful.
6. The sleeping room should be dark, well-ventilated and quiet.
7. Develop a bedtime routine. Do the same things each night to tell your body that it’s time to sleep like watching TV, reading a book or soaking the feet in warm water.
8. Try not to worry about your sleep. Some people find that playing mental games is helpful.
9. If snoring is keeping you up, try earplugs, a white-noise machine, or separate bedrooms.
10. Limit the use of sleeping aids and sleeping pills.
11. Satisfy your hunger prior to bed.
12. Avoid big meals or spicy food just before bed time
13. Take minimum liquid before bed time.

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Medicine: Dos and Don'ts

Medicine Dos...

• Take medicines with food or just after (unless told otherwise) check the ingredients to avoid duplication.
• Do stick to the same brands of medicine in repeat prescriptions.
• Do see your doctor regularly to avoid unnecessary medicines.
• Ensure that you have understood the directions for drug use
• Tell your doctor or pharmacist about any drugs you are already taking; prescription, over the counter, complementary, alternative or recreational.
• Tell your doctor or pharmacist if you are pregnant, intend to become pregnant or are breastfeeding.
• Tell your doctor or pharmacist about any allergic reactions you have had to previous medicines.
• Medicines should be taken in the exact manner they have been prescribed.
• Check for the effects of your medication
• Ask the doctor for any food that you need to avoid if you are taking certain medication.
• The timings of medication should be strictly followed
• Store medicines in a cool, dry place and protect them from light or refrigerate them if advised to do so.
• All medicines should be kept out of reach of children.
• The full course of the medication should be completed.

Medicine Don’ts...

• Taking medicines without the knowledge of the directions of use.
• Leaving the medicine within the reach of children
• Taking medicines without consulting the doctor especially when you are pregnant
• Miss any doses
• Once you’ve finished a course take any remaining back to the pharmacist for safe disposal. Do not stockpile them.
• Changing medication schedule without consulting the doctor.
• Taking same medicine as prescribed to someone else.
• Taking more than the dose stated.
• Sharing medicine with someone else.
• Crush or break pills unless your doctor instructs you to do so.
• Using expired medicines.
• Storing medicines in sunlight or improper environment.

For more tips on managing medicines log on to our website Old Age Solutions

Hearing

Hearing tends to deteriorate naturally as we grow old. It may not be noticeable until about 60 years of age or so. Nearly 60% of people over the age of 60 years have hearing deficit due to the ageing process.

Hearing loss could be due to many different reasons such as aging, wax build up, exposure to very loud noise, viral or bacterial infection, tumours, heart conditions or strokes, heredity, head injury, etc.

Common hearing problems are

• Tinnitus: accompanies many forms of hearing loss, including those that sometimes come with aging. People with tinnitus may hear a ringing, roaring, or some other noise inside their ears.
• Conductive hearing loss happens when something blocks the sounds that are carried from the eardrum (tympanic membrane) to the inner ear.

What will help you depends on your hearing problem. Some common solutions include:

• Hearing aids.A hearing aid is designed to amplify sounds and make them louder. The amount of amplification you need depends on the type and degree of your hearing loss. Hearing aids will amplify all sounds, but are particularly designed to cope with the sounds that make up speech. Sounds are made up of different pitches or ‘frequencies’.A hearing aid will not restore your hearing to normal, or ‘cure’ your deafness. It is simply an ‘aid to hearing’.
• Assistive/Adaptive Devices. There are many products that can help you live well with less-than-perfect hearing. The list below includes some examples of the many choices:
  • Telephone amplifying devices
  • TV and radio listening systems
  • Assistive listening devices
  • Alerts such as doorbells, smoke detectors, and alarm clocks
• Cochlear implants. If your deafness is severe, a doctor may suggest cochlear implants. In this surgery, the doctor puts a small electronic device under the skin behind the ear. The device sends the message past the non-working part of the inner ear and on to the brain.

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IMMUNITY

For the aging population diseases are a concern as they take longer to recover from them and most of the times then recovery is incomplete leading to serious consequences. The chances of suffering from an infectious disease (such as pneumonia, influenza), cancer, diabetes increases. The main link between these diseases is loss of immunity. Our immune system protects us from the harm of harmful bacteria or foreign substances. Our immune system produces antibodies that fight against the harmful substances.

As we grow older, our immune system changes and does not work as well because:

• It takes longer to respond: This increases risk of getting sick. Flu shots or other vaccines may not work as well or protect you for as long as expected.
• Autoimmune disorder may get developed: This is a disease in which the immune system mistakenly attacks and destroys healthy body tissues.
• Healing becomes slower:the numbers of immune cells that help the body to heal are fewer.
• The ability of the immune system's to detect and correct cell defects also declines: This can result in an increase in the risk of cancer.

To decrease the risks related to aging and the immune system one must:

• Get the flu and pneumonia vaccines and any other vaccines recommended by your health care provider regularly.
• Do plenty of exercise. Exercise helps boost our immune system.
• Eat health foods. A balanced diet keeps our immune system strong.
• Smoking weakens our immune system. Quit smoking.
• Limit the intake of alcohol. Ask your doctor how much alcohol is safe for you.
• Take safety measures to prevent falls and injuries. A weak immune system can slow healing from falls and injuries.

For more information on Influenza, pneumococcal pneumonia and Tetanus log on to our website Old Age Solutions

Arthritis

Arthritis or inflammation of the joints is a common problem in advancing years and is one of the three most common health problems in older people. There are several types of arthritis, among which osteoarthritis is the most common. The most common forms of arthritis are Osteoarthritis, Rheumatoid arthritis (RA), Gout, etc. Osteoarthritis, strictly speaking, is not an inflammatory condition but an age-related degenerative disease. This condition strikes the weight-bearing joints of lower limbs, neck and back along with those of the hands. Pain may come and go and can vary from mild to severe. Most forms of arthritis are neither preventable nor curable. The goal of treatment of arthritis is to relieve pain and restore the functions in the affected joints.

The following factors may contribute towards a higher arthritis risk:

• Your genetic makeup or family history
• A physically demanding job, especially one with repetitive movements
• A previous injury
• Age
• Some infections or allergic reactions may cause short-term arthritis. When it is caused by an infection it is known as "reactive arthritis"
• For a number of people certain foods can either bring on arthritis symptoms, or make existing ones worse
• Obesity, or being overweight which places extra strain on joints
• Arthritis may also be caused by autoimmune disease.

Common Warning Signs of Arthritis

• Swelling in one or more joint(s)
• Morning stiffness lasting 30 minutes or longer
• Pain while climbing stairs
• Sudden, excruciating pain in a big toe
• Fatigue, flu-like symptoms
• Odd-looking bumps on fingers
• Achy hard to use joints
• Joint pain or tenderness that is constant or that comes and goes
• Not being able to move a joint in the normal way
• Redness or warmth in a joint
• Weight loss, fever, or weakness and joint pain that can’t be explained

Treatment schedule of arthritis includes rest, weight reduction, physiotherapy, exercise and drug therapy to relieve pain. Arthritis medicines are among the most commonly used medicines by older people. Among all pain killers non-steroidal anti-inflammatory drugs (NSAIDs) are the ones most frequently prescribed. For more information log on to our website Old Age Solutions

BONES HEALTH AFTER THE AGE OF 65

As we grow older, our bones and muscles start to weaken and lose their strength. A lot of seniors suffer from osteoporosis or are at risk of suffering from it.As we grow older, our bones and muscles start to weaken and lose their strength. A lot of seniors suffer from osteoporosis or are at risk of suffering from it. When old bones start to be lost at a faster rate than new bones can be formed to replace them. In some men, and more frequently women, this bone-loss is very severe. Their bones become weak, fragile and liable to break easily. This condition is known as osteoporosis.

Activity levels tend to drop as we get older because of various reasons such as lack of energy, Fear of falling or hurting yourself, joint pain, stiffness, etc. Level of activity drops and this causes the muscles and bones to weaken increasing the risk of osteoporosis.

One in four women and one in eight men over 60 years of age suffers a fracture due to osteoporosis. Bones at the highest risk of fracture are the hip, spine and wrist. Women are at a much higher risk because during and after the menopause they experience rapid bone-loss following reduction in female hormone oestrogen. Bone-loss at this stage can be prevented by hormone replacement therapy. Apart from causing pain, fractures can make independent living difficult and may cause long-term problems with mobility. We are not certain about the exact number of Indians having osteoporosis. In view of the general poor nutritional status and faulty lifestyles it is expected that the number may be very high. There are some simple measures one can take to prevent fractures whatever the age. As you grow older, you are more likely to have a fall; so it is important to take a look at your home to make it as safe as possible. Some simple, practical steps you could take are the following:

• Be careful about anything that might make you trip or slip.
• Keep objects of everyday use at a reasonable height to avoid reaching or bending.
• Ensure well-lit corridors and staircases regular vision tests will ensure that your sight is adequate.
• Eat meals rich in calcium and vitamin D.
• Exercises that improve balance and coordination should also be done such as Yoga or tai chi.
• Avoid sitting for long stretches. Get up and walk a little in every 20-30 minutes.
• Maintain appropriate weight
• Go for regular check-ups of Calcium and vitamin D.
• Regular eye and hearing ability check-ups should also be part of lives of people above 60.
• Take medication regularly.

For more information on bone health and other physical health log on to our website Old Age Solutions

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BLOOD PRESSURE

Blood is carried from the heart to all parts of your body in vessels called arteries. Blood pressure is the force of the blood pushing against the walls of the arteries. Each time the heart beats (about 60–70 times a minute at rest), it pumps out blood into the arteries. Blood pressure readings are given in two numbers, such as 120/80, which is considered as the average BP reading for adults. However, a slightly higher or lower reading (for either number) is not necessarily abnormal. High blood pressure usually does not has any symptoms and is therefore called a silent killer. Most people may not know they have it until they have trouble with their heart, brain, or kidneys. In many seniors with high blood pressure, a single specific cause is not known. This is called essential or primary high blood pressure. In some people, high blood pressure is the result of another medical problem or medicine. When the cause is known, this is called secondary high blood pressure. Risk factors for high blood that caregivers can watch for include: • Overweight • A family history of high blood pressure • Pre-hypertension (that is, blood pressure in the 120–139/80–89 mmHg range) • Men over age 45 • Women over 55 • Other things that can raise blood pressure include: • Eating too much salt • Drinking too much alcohol • Not getting enough potassium in your diet • Not doing enough physical activity • Taking certain medicines • Having long-lasting stress • Smoking (smoking can cause a temporary rise in blood pressure) High blood pressure (also called hypertension) can result into: • Having a stroke • Developing kidney damage • Heart disease and many other serious health problems. • Dizziness • Faint and may consequently fall and incur an injury • When the kidneys don’t function properly, you may excrete too much calcium in your urine. If not enough calcium remains in circulation for your bones, bone density decreases, increasing your risk for osteoporosis. Bones become weak, brittle, and more prone to fractures and breaks. • Stressed Out Arteries and Blood Vessels If you have high blood pressure, your healthcare professional will recommend that you • lower the amount of salt in your diet, • take more exercise, • stop smoking if you smoke, • lose weight if you are overweight • eating healthy foods such as fruits, vegetables, and low-fat dairy products • Limiting alcohol intake • If these measures do not work well enough, might also suggest that you take certain medications to lower your blood pressure to a safe level. Blood pressure medications should be started slowly in older people and increased gradually, to avoid any sudden drop in blood pressure levels. Medicines will control blood pressure, but they cannot cure it. Your elderly will need to take blood pressure medicine for a long time. For more tips log on to our website http://oldagesolutions.org

Indoor Recreation

Hello there seniors!
If you're looking for things to do without having to leave your home then today’s blog will be of great help to you. Some of the amazing indoor recreational activities are:

• Puzzles:A regular feature in the newspaper everyday, puzzles have a capacity to involve you for hours together, as they can be very addictive.
• Scrapbooking: Gathering your photos and mementos together in one place is a fun walk down memory lane. Even better, it helps you organize your treasures.
• Journaling: Try writing your thoughts down in a book for emotional therapy or as creative exercise. Who knows? You might even discover a hidden talent for writing. Maybe the next great American novel is hiding in your head!
• Tap dancing: Who says indoor activities have to be sedentary? Put on those dancing shoes and boogie!
• Board Games: Who said board games are for children? If you do have a companion, whether it is a partner, friend, neighbour, servant, or a grandchild who is willing, playing Ludo, Carrom, chess, Chinese checkers and even cards is a great idea.
• Breakfast, lunch, or dinner club: Gather a group of friends and meet on a regular basis for meals and good conversation.
• Jewellery making: Even if you're a beginner, it's easy and fun to string beads onto cord to make necklaces and bracelets. After you've mastered the basics, you can expand your skill set.
• Zumba Gold: If tap dancing isn't your thing, but you still love dancing, sweating, and burning calories, try Zumba Gold. Zumba's a high energy Latin-inspired dance workout, and the Gold variety was designed with seniors in mind. You can find these classes at gyms, community centers, and dance schools.
• Take a computer class at your local college or university: Find out what the big deal is with social networking, how to burn CDs, how to purchase the best computer, and more.
• Work on your memoir or learn to write poetry: You can locate how-to books at your local library or book store or enrol in a class that will teach you the basics and get you started.

For more activities and recreation centres log on to our website Old Age Solutions

Balanced Diet

Whatever your age might be, it is important to eat a balanced diet.If you eat well, you are likely to feel healthier, stay active for longer and protect yourself against illness.In later years specially, you are what you eat. Eating regular meals and snacks is a good habit. If you get used to missing meals,or eating unhealthily, you may start to feel tired and depressed. It is rightly said that, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” After the age of 65, immune system gets weak and you are more vulnerable to food poisoning and consequently dehydration. Older people take longer to recover from any disease and hence more attention should be paid to what you eat.
Four food rules you must follow:

• Eat something of everything and not too much of any one thing.
• There is no one food you must have. If you dislike something choose something else which will be equally nourishing.
• Some foods are better for you than others. Try to avoid foods which give you verylittle value (nourishment) for your money.
• Try to drink six to eight tumblers of liquid per day even if you don’t feel thirsty.

If you follow the four food rules and the good-food guide outlined above, vegetarianism is probably as good a way of life as non-vegetarianism.
Foods that you should avoid after the age of 65 are:

1. Raw or runny eggs: Raw eggs increase the chances of food poisoning. Mayonnaise, certain omelettes, sauces that contain raw eggs should be avoided.
2. Frozen, processed and restaurant foods are typically extremely high in sodium, and should be avoided or only be a very small part of the diet.
3. Cold Meat: Many cold meats such as salami, Parma ham, chorizo and pepperoni are not cooked, just cured and fermented, so there's a risk that they contain toxoplasmosis-causing parasites.
4. Uncooked food: uncooked food such as Shell fish, sushi, raw milk, sprouts can contain bacteria that could cause poisoning.
5. Too much salted food: Salt causes your body to retain water and the extra water your body stores raise your blood pressure.
6. Bacon: Bacon can cause joint problems. If you are suffering from Arthritis you must avoid bacon, along with meats, egg yolks, corn, sunflower, safflower, soybean and cottonseed oil, margarine and pretty much anything fried.
7. Too much sweet: too much sugar can cause and worsen diabetes, also lead to further health problems such as cardiovascular disease, kidney damage or nerve damage. Diabetes further leads to a lot of health related issues.
8. Cold drinks: sugar-sweetened beverages like sodas should not be consumed to help prevent diabetes and weight gain.
9. High Trans-fat food: Like sugar, excess trans-fats make the skin look stiff and inflexible. "Trans fats clog and stiffen the arteries and smaller blood vessels," which makes the skin look old
10. High caffeine products: Number of cups of Coffee and tea per day should be very limited. Coffee and caffeinated products also dehydrate the body, making you look tired and worn out. They also cause acidity.
11. Fried food: Fries food increases cholesterol and contributes to collagen break down in the skin, making one's skin look wrinkled and worn out

Some important tipsthat every senior must take about eating habits are:

1. People who eat at least five cups [of fruits and vegetables] a day have lower blood pressure, lower cardiovascular disease, lower rates of cancer; they have a better immune response; usually they're leaner and have lower rates of diabetes and obesity
2. Eat a variety of foods from the main food groups to ensure your diet contains as many different nutrients as possible.
3. Antioxidants like vitamin C can even help keep your skin younger-looking. One study linked eating lots of yellow and green vegetables to fewer wrinkles.
4. Eating whole grains rich in fiber -- oats, quinoa, barley, wheat, and brown rice -- lowers your chance of developing type 2 diabetes.
5. Snacking on nuts cut the risk of high blood pressure and high cholesterol by about 20%. You only need to eat 1/4 of an ounce a day to get the benefits -- that’s about 4 almonds.
6. Go easy on high-fat meat, high-fat dairy, and bakery treats. The saturated fat found in these foods can clog your arteries, which can lead to heart problems.
7. Eating foods containing fibre could be good for your digestion. Constipation tends to become more of a nuisance as you get older, but fibre-rich foods can prevent constipation and other digestive problems.
8. Prepare meals rich in Omega 3 fatty acid as they have been proven to reduce inflammation, which can cause heart disease, cancer and arthritis. They can be found in flaxseeds and flaxseed oil, walnuts, canola oil, and different types of fish.
9. Organic ketchup contains lycopene which is a cancer fighting phytochemical. Organic ketchup should be used instead of commercial ketchup because it contains three time the lycopene.
10. Fruits and vegetable’s peel is sometimes the most nutritious part of it which should not be thrown away.
11. Dark chocolates are rich in antioxidants and caffeine, a natural stimulant that enhances focus and concentration.
12. Cinnamon is known to lower blood sugar, blood pressure and stress.
13. Bananas are rich in potassium and can naturally lower blood pressure.

For more tips and a guide to the food you should try to eat every day log on to our website old age solutions

DOs & DONTs in an Earthquake

1. Before an earthquake
   • Follow and advocate local safe building codes for earthquake resistant construction.
   • Follow and advocate upgrading poorly built structures.
   • Make plan and preparation for emergency relief.
   • Identify the medical centres, fire fighting stations, police posts and organise relief society of your area.
   • Know the electric and water shut off locations in your house.
   • Heavy objects, glasses, cutlery should be kept in lower shelves.
   • Flower pots should not be kept on the parapet.
2. During an earthquake
   • Keep calm and reassure others.
   • During the event, the safest place is an open space, away from buildings.
   • If you are indoors, take cover under a desk, table, bed or doorways and against inside walls and staircase. Stay away from glass doors, glass panes, windows or outside doors. Do not rush to go out of the building, to avoid stampede.
   • If you are outside, move away from buildings and utility wires.
   • Once in the open, stay there till the vibrations stops.
   • If you are in a moving vehicle, stop as quickly as possible and stay in the vehicle.
   • Free all pets and domestic animals so that they can run outside.
   • Do not use candles, matches or other open flames. Put out all fires.
3. After an earthquake
   • Keep stock of drinking water, foodstuff and first-aid equipment in accessible place.
   • Do not spread and believe rumours.
   • Turn on your transistor or television to get the latest information/bulletins and aftershock warnings.
   • Provide help to others and develop confidence.
   • Attend the injured persons and give them aid, whatever is possible and also inform hospital.
   • Be prepared for aftershocks as these may strike.
   • Close the valve of kitchen gas stove, if it is on. If it is closed, do not open. Do not use open flames.
   • Do not operate electric switches or appliances, if gas leaks are suspected.
   • Check water pipes, electric lines and fittings. If damaged, shut off the main valves. Do not touch live wires of electricity.
   • If needed, open doors and cup boards carefully as objects may fall.

The seismic zone map of India for India, as published by Greenpeace India, is as follows: