Vitamin D Deficiency in Aging updated June, 2023

Sun protection is essential, effective summer strategies include - sun block use and re-apply every 2 – 3 hours at the beach or pool, wear long protective clothing and sun glasses outdoors, work out in the air conditioned gym, or jog/bike in the evening when it is cooling down.

On the other hand, many people may not realize they are not getting enough sun all day/all summer long and lack of sun exposure is a common cause for vitamin D deficiency. When the sun's UV-B rays hit the skin, a reaction takes place that enables skin cells to manufacture vitamin D. Vitamin D is essential for strong bones, because it helps the body use calcium from the diet.

Vitamin D deficiency begins silently and it is asymptomatic. Therefore, it is often unnoticeable in the early stage. Aging population is at a higher risk for vitamin D deficiency due to several risk factors. These include diminished diet or malabsorption; insufficient sunlight exposure, thinning skin thickness, certain medications interfere with body’s ability to convert vitamin D, impaired intestinal absorption and impaired hydroxylation in the liver and kidneys.

Actually, many people may have vitamin D deficiency without knowing it, until discovered it was linked with other health conditions. Research evidence suggests that vitamin D deficiency could be linked to several chronic diseases, including cardiovascular disease, cancer, and dementia/ cognitive impairment in elder adults. 

Common Causes for Vitamin D Deficiency

Insufficient sun exposure in daily life or use too much sun protection (sunscreen inhibits vitamin D production), or have milk allergies, or with a strict vegan diet, are common cause for vitamin D deficiency. Other risk factors are dark skin, obesity, absorption and digestion disorders, or lack of vitamin D intake. 

The main cause of aging-associated vitamin D deficiency is low vitamin D production in aging. As we age, there is a reduction in the skin's concentration of 7-dehydrocholesterol [8]. Specifically, for each decade past the age of 40, there is approximately a 10 to 15% decrease in the level of 7-dehydrocholesterol. 

Diagnosis

Measurement of serum 25-hydroxyvitamin D (25[OH]D) is the best test to determine vitamin D status. levels of 25(OH)D are interpreted as follows:

• 21-29 ng/mL (52.5-72.5 nmol/L): Vitamin D insufficiency
• < 20 ng/mL (< 50 nmol/L): Vitamin D deficiency

Symptoms of bone pain and muscle weakness can mean vitamin D deficiency. However, for many people, the symptoms are subtle.

Treatment for Vitamin D Deficiency

Treatment for vitamin D deficiency involves getting more vitamin D -- through diet and supplements. Although there is no consensus on vitamin D levels required for optimal health -- and it likely differs depending on age and health conditions -- a concentration of less than 20 nanograms per milliliter is generally considered inadequate, requiring treatment.

Guidelines from the Institute of Medicine increased the recommended dietary allowance (RDA) of vitamin D to 600 international units (IU) for everyone ages 1-70, and raised it to 800 IU for adults older than age 70 to optimize bone health. The safe upper limit was also raised to 4,000 IU. Doctors may prescribe more than 4,000 IU to correct a vitamin D deficiency.

NaturalFood Sources of Vitamin D

Vitamin D is found in relatively few foods. The richest natural sources of vitamin D are fish liver oils, salt-water fish such as sardines, herring, salmon and mackerel are also rich in vitamin D. Eggs, meat, milk and butter also contain vitamin D, but in small amounts. Plants are poor sources, with fruit and nuts containing no vitamin D at all. The amount of vitamin D in human milk is not enough for the infant needs.

Most dietary sources of vitamin D do not contain sufficient amounts of the vitamin to satisfy daily requirements. The following foods contain the indicated amounts of vitamin D, including fortified foods, as reported by the US Department of Agriculture's (USDA's) Nutrient Data Laboratory:

• Fortified milk (8 oz) - 100 IU
• Fortified orange juice (8 oz) - 100 IU
• Fortified cereal (1 serving) - 40-80 IU
• Pickled herring (100 g) - 680 IU
• Canned salmon with bones (100 g) - 624 IU
• Mackerel (100 g) - 360 IU
• Canned sardines (100 g) - 272 IU
• Codfish (100 g) - 44 IU
• Swiss cheese (100 g) - 44 IU
• Raw shiitake mushrooms (100 g) - 76 IU
• Most multivitamins (1 tab) - 400 IU 

Prevention

The best treatment is prevention.

Enjoy sunshine and outdoor activities. Human body can obtain a sufficient amount of vitamin D by being out in the sun for up to 30 minutes. In addition, research finds vitamin D3 bolsters the immune system (better than vitamin D2). 

Eat a healthy balanced diet. Also, certain foods, such as milk, cheese, and breakfast cereals, are fortified with vitamin D. Take vitamin D supplements under medical guidance. Vitamin D is better absorbed with meals. Vitamin D is a fat-soluble vitamin, meaning that it does not dissolve in water and is absorbed best in your bloodstream when paired with high fat foods. For this reason, it's recommended to take vitamin D supplements with a meal to enhance absorption.

Annual wellness physical is important for prevention and detect any health condition changes which require medical attention. Keep in mind to check Vitamin D levels in routine blood test and discuss with your doctor for deficiency correction treatment if necessary. 

Visit https://qualitylifeforum.weebly.com/ for your health coaching needs. 

     

Significant Health Indicators - BMI, Body Composition, Waist Hip Ratio updated May, 2023

Let's review three Health Indicators – Body Mass Index (BMI), Body Composition, Waist to Hip ratio (WHR) and to discuss their practical significance. To note, the standards are not universal and there are charts from different resources with noticeable variances. You should stick with one set of rules for consistence.  The change from baseline is more meaningful than the absolute measurement.

BMI, the most commonly used measure for body fat, is calculated by dividing a person's weight in kilograms by the square of his/her height in meters (kg/m2). Current guidelines from the U.S. Centers for Disease Control and Prevention, and the World Health Organization define a normal BMI range as 18.5 to 24.9. Overweight is defined as a BMI of 25.0 to 29.9; obesity is defined as a BMI over 30.0; and severe obesity is defined as BMI 35 or higher. For a BMI calculator, go to http://www.nhlbisupport.com/bmi/bmicalc.htm.

Waist to Hip ratio is simply a measurement of waist size compared to hip size. Long-term follow-up studies showed that so-called “abdominal obesity” was strongly associated with an increased risk of type 2 diabetes, cardiovascular disease and death, even after controlling for body mass index (BMI).

According to the World Health Organization, abdominal obesity is defined as Women: > 0.85, Men: > 0.9 in Waist-to-hip ratio. Scientists have long debated which measure of abdominal fat is the best predictor of health risk: Waist size alone or waist-to-hip ratio. The research to date has been mixed. In practice, it is easier to measure and interpret waist circumference than it is to measure both waist and hip. That makes waist circumference the better choice for many settings as stated by Harvard. edu.

Waist-height ratio is considered a simpler and more predictive of the ‘early heath risks’ associated with central obesity. The rule of thumb for a healthy body and for supporting life expectancy is to aim keeping the waist circumference to less than half of the height, so the WHtR at less than 0.5.

Body composition breakdown for muscle, water, and bone can be displayed from technology devices, based on your height, weight, and age. Note: these ranges are estimates; not absolutely scientific. For determination of your body composition, they're not accountable for absolute accuracy.  For tracking changes in your body composition, however, they can be quite useful. 

The aging process brings about many changes in body composition, often without concomitant changes in body weight and body mass index (BMI). In general, as we age, percent body fat increases and lean mass and bone mineral density decrease.

Body fat for age 60 to 79 is 24% to 35% in women 13% to 24% in men. It is important to maintain adequate body fat for brain function, especially in older age.

Muscle mass (typically referring to skeletal muscle): For woman age 56 – 75: 27 – 30% and age 76 – 85: <26; For men age 56 – 75: 32 – 35% and age 76 – 85: <31. Muscle mass also indicates physical function, including mobility and balance. Typically, the more muscle you have, the less prone you are to injury, chronic disease, and early death.

Body water: The percentage of water in the body changes with age. Babies have a very high percentage of water in their bodies, while older adults have less. For women age 51 and older: average is 47%, with range from 39% - 57%; for men age 51 and older: average is 56% with range from 47% - 67%.  Water is essential for body functions.

​To learn more about bone mass and density, go to ​Osteoporosis in Women​ https://qualitylifeforum.weebly.com/2019-nov-osteoporosis-in-women.html

Now you should have found out where you stand.  Action call - 

 Fit mind – Think fit and doable, manage stress, be persistent!

 

 Fit food – there is no magic diet; eat healthy and drink green tea.

Fit body- Exercise and keep fit; Sleep 8 hours per night. Be energetic and happy.

Go to https://qualitylifeforum.weebly.com/2023-may-significant-health-indicators.html read full post. 

Feel free to contact qualitylifeforum@outlook.com for your health coaching needs. 

Extending Life Span and Healthspan

 

Healthy aging requires developing and maintaining the functional ability necessary to ensure well-being in life’s latest decades. Declines in functional capacity and increased chances of developing chronic diseases accompany aging. Therefore, how to preserve biological, physical, and mental health, or healthspan, as we grow older has become increasingly significant for lifespan. 

In recent years, research on healthspan explores how to maintain this good health and quality of life while extending lifespan. Environmental and modifiable factors can be leveraged to slow age-related processes and promote good health throughout life. 

Longevity is an aspiration, to extend life by reducing mortality. Healthspan is the core value of longevity. It focuses on the impact of health on a person’s ability to live a fulfilling life. A happy life is not only measured by years lived, but also by the quality of those years. A quote well said that “longevity without healthspan is the greatest curse in the world”. 

Quality of life for older adults, according to the Merck Manuals, meaning a person is healthy, comfortable, and able to participate in or enjoy life events. These goals are basic and simple. 

Two major factors may enhance healthy aging process are western medicine and lifestyle choices.

To learn more about research and drug development of gerotherapeutics and habits linked to a long healthy life, go to https://qualitylifeforum.weebly.com/2023-april-extending-lifespan-and-healthspan.html

Health span is the period of life spent in good health, free from the chronic diseases and disabilities of aging. Many are now putting more weight on increasing healthspan in an effort to maximize the quality of life in later years. The concept of a healthspan is less cut-and-dried than that of lifespan, but the principle of measuring healthspans is concrete, with a focus on increasing quality of life instead of simply increasing length of life. The American life expectancy was 79 years in 2019 pre-pandemic (but around 76 years in 2022). The average healthspan is around 66 years old in 2019, according to the American Heart Association.

While everyone gets older, not everyone feels their age. For aging perception, feeling young and free of pain and physical limitations are associated with a wide variety of benefits for health and well-being. In many ways, life improves with age, even after came through the youthful years.

Stay connected with Quality Life Forum on your wellness journey. A health coach can keep you motivated for goal achievement and help you to be the best of yourself.  Contact Qualitylifeforum@outlook.com for your healthy aging needs.

Live with Thyroid Nodules (updated March, 2023)

A thyroid nodule is a lump that can develop in your thyroid gland. Thyroid nodules are very common, occurring in up to 50% of the population over 60 years old. Many of these nodules are small.

According to the Hormone Health Network, more than 90 percent of all thyroid nodules are benign (noncancerous). Most thyroid nodules aren’t serious and cause few symptoms and it’s possible for you to have a thyroid nodule without even knowing it. Unless it becomes large enough to press against your windpipe, you may never develop noticeable symptoms.

What to do to when thyroid nodules are suspected?

1. Confirm your diagnosis from diagnostic testing (i.e., thyroid ultrasound or scan) and learn from your doctor about the nature of your nodule  - thyroid nodules are classified as cold, warm, or hot, depending on whether they produce thyroid hormones or not. Cold nodules don’t produce thyroid hormones. Warm nodules act as normal thyroid cells. Hot nodules overproduce thyroid hormones.

2. Know if your thyroid function is normal from lab testing (i.e., T3, T4, TSH) and your doctor’s evaluation.  Your doctor may take a blood sample to measure levels of T3 and T4—the thyroid hormones (sometimes the tissue in a nodule makes too much of the thyroid hormones), and thyroid-stimulating hormone (TSH). TSH is a hormone made by the pituitary gland to regulate the thyroid's production of T3 and T4. These blood tests cannot detect if a thyroid nodule is cancerous, but will help rule out other thyroid conditions.

3. Thyroid nodules are commonly associate with goiter. A goiter is an abnormally large thyroid gland. A goiter develops either because the whole gland is swollen or the gland has multiple growths or nodules on it. Some people with a goiter have no symptoms; others may have symptoms of an overactive or underactive thyroid.

4. Follow up is important – thyroid ultrasound repeat at regular intervals will provide meaningful clinical picture.  Your doctor will notice the changes from comparison with previous results and advice for medical interventions when necessary.

5. A note on iodine intake – you may have read about iodine deficiency is associated with thyroid disorders. Iodine may be tricky, as too little and too much may both cause problems.  People with thyroid disease may be particularly susceptible to ill effects of iodine. Iodine regulation should be under medical guidance; do not take iodine supplement or reduce iodine intake on your own.

When a sampling a nodules' cells for testing, the procedure is called a biopsy or fine-needle aspiration (FNA). The biopsy involves using a very small needle to capture the cells. The cells are microscopically examined by a pathologist, to determine if it is cancerous.

Treatment options will depend on the size and type of thyroid nodule. If your nodule isn’t cancerous and isn’t causing problems, your doctor may decide no need for treatment at all, just watch with regular office visits, lab work, and repeat ultrasounds.

To learn about symptoms of thyroid nodules, TIRADS scoring system, biopsy criteria, and treatment options, go to https://qualitylifeforum.weebly.com/2023-march-live-with-thyroid-nodules.html

Few facts about thyroid cancer –

• A solitary nodule is more likely to be cancerous than multiple nodules.
• A nodule arising in a thyroid with normal function is more likely to be cancerous than those arising in a hyperfunctioning gland.
• Majority of thyroid nodules are benign (not cancerous); about 10% of nodules contain cancer.
• Most thyroid cancers are found between ages 20 to 50 and more common in males.
• The risk of thyroid cancer increases when a thyroid nodule is larger than 2cm.

The good news is many people can live a normal life with asymptomatic thyroid nodules without treatment, even the nodules may not go away or being “cured”.  For patients who have papillary or follicular type of thyroid cancer may expect a normal life expectancy with treatment.

Make health a priority and get support from  https://qualitylifeforum.weebly.com/coaching-programs.html for your health coaching needs.

Benefits of Swimming for Healthy Aging

 

No matter how old you are and what is your fitness level, swimming offers a lot of health benefits. Research has reported benefits to physical and mental health, with longer-term wellbeing benefits, including supporting healthy aging and potentially reducing the risk of early death.

Remarkable Health Benefits of Swimming for Seniors

1.      Swimming is an important surviving skill for any one at any age. This skill is learned, not a natural human activity. It is never too late to learn.

2.      Swimming provides Low-Impact Cardio, also makes the heart to become stronger and the lungs to become more efficient in utilizing oxygen. Swimming trains the muscles involved with respiration, meaning it can enhance lung volume, improve circulation and help reduce the risk of heart and lung disease. Swimming is an efficient way to burn calories and maintain weight.

3.      Provides a full body workout and gentle on the joints, also offers an alternative for individuals with difficulties to exercise on dryland. Swimming increases heart rate without stressing your body, tones muscles, builds strength, maintain muscle mass, builds endurance, and also increases flexibility. Swimming is a great form of resistance training and can help improve muscle and core strength. With training, your endurance and stamina will increase with swimming. It is one of the best full-body workouts.

4.      Improves stability, reducing risk of falls. Swimming works all major muscle groups, resulting in stronger muscles overall, especially the upper body, core muscles, and leg muscles – all important for posture and stability, which reduces the risk of falls.

5.      Provide healing benefit for musculoskeletal pains, as water provides support for your spine and joint movements. The aqua range of motions exercise helps to heal stiffness and pain from sedentary life.

6.      Boosts brain power, mood and Reduces Stress. Swimming is a popular way to relax and de-stress. Exercise in general has been associated with improving cognition, increasing alertness, clarity, and energy levels, according to science. Swimming Meditation practice is a plus. Swimming is a form of mindfulness that release body tension. Swimming has a host of benefits for your mind, body, and soul; enhances quality of life.

7.      Contributes to Better Sleep. While almost all aerobic exercise is linked to better sleep, swimming is especially therapeutic because it encourages free-floating movements and meditation-like breathing.

8.      Improving body connection and coordination. While swimming, almost all the senses of human body are engaged: sight, sound, touch, smell/breath, and full body physical coordination. The rhythmic repetition of strokes and breath creates an anchor that makes mind/body connection. Feeling the water waves creates a unique sensation.

9.      It is fun and challenging – You can learn to swim at any age and the learning continues, as there is always room for improvement; and you may always go faster, as the world record has no upper limit. Learning is fun and practice is challenging. Making progress is a great sense of accomplishment.

Furthermore, practice swimming meditation will enhance mind and body connections. To learn more on how to meditate when swimming, as well as water safety and swimmer self-care tips, go to

https://qualitylifeforum.weebly.com/2023-feb-benefits-of-swimming-for-healthy-aging.html

Have fun and get fit!

Make health a priority and take actions to make good things happen.  Everyone faces challenges; consider seeking support from trustworthy resources and engage with positive influences. A health coach can keep you motivated for goal achievement and help you to be the best of yourself. Contact Qualitylifeforum@outlook.com for your personalized support in healthy aging.

Set and Reaching Your Goals

 

The time flies and years go by too fast. Be sure to set your goals for each year, toward your target. Research shows that 46% of people do keep resolutions for at least six months, and 8% keep them for the entire year. That 8% might seem small, but people who choose to make a New Year's resolution are 10 times as likely to keep them over those who do not.

The key is that you must keep up the motivation and turns it into behavior changes to reach your goals. Strive to be in the minority of people who keep their New Year’s resolutions/personal goals. Even if you don’t keep every one, the act of making them and striving toward them will have positive effects.

There are good reasons for set your goals:

1.         Be goal oriented and keep life on track; not to get lost

2.         With good intension, hopes and engagement

3.         Set your responsibility and accountability

In your golden years, you may have accomplished many achievements. Now focus on three areas - health, wealth, and happiness to enhance quality of life.

To see more details in goal setting, tracking, evaluation and achievement strategies, go to

https://qualitylifeforum.weebly.com/2023-jan-setting-and-meeting-your-goals.html

It’s simple but you need to stick with it to make it work. Even you don’t achieve 100%; you are still on track and moving toward target direction. That’s the purpose of goal setting and what really matters.

Feel free to contact qualitylifeforum@outlook.com for your health coaching needs.