Prehabilitation before surgery
A new study finds that if you plan to go under the knife for any kind of surgery, taking time to prepare your mind and body can really pay off, according to the study author Dr. Dan McIsaac, a professor at the University of Ottawa.
The top strategy is movement. Doing strength-building and other forms of exercise in the month or two before surgery reduced the risk of complications by about 40 percent; decreased length of hospital stay, often by a day; and made a meaningful difference in how patients experience their recovery.
Nutrition is also important, especially for people who have low muscle mass or frailty. Adding more high-protein foods, even just a few weeks before an operation, can help. And finally, mentally preparing yourself through stress management or anxiety management strategies such as breathing exercises or talk therapy can help.
The combination of exercise, nutrition and emotional support can build a reserve that pays off.
Becoming a skilled napper
A nap is like “a performance-enhancing drug without the drug part,” says Jade Wu, a sleep psychologist and researcher at Duke University in a New York Times article. Napping can help you think more clearly, react more quickly, boost your mood and improve your memory. Here are some tips from the experts:
- Time it right. The best time to nap is about six to eight hours after you wake up in the morning. There’s a “natural circadian dip” in early to midafternoon.
- Keep expectations low. You may not fall into a deep sleep during your nap; even if you’re somewhat conscious in the early stages of sleep, it can still be a good rest.
- Get comfortable. Use an eye mask and earplugs if necessary and then tune into your five senses.
- Keep it short and set an alarm. Limit your nap to about 20 minutes – just enough time to capture the lightest stages of a sleep. It will be restorative but easy to awaken from and won’t interfere with your nighttime sleep.
- Rise right. Give yourself a few minutes to wake up, then try to get some sunshine or bright light. Splash cold water on your face and neck and get your body moving by going for a quick walk or doing jumping jacks.
- If you can’t nap, take a pause. Let your brain “go offline” by going for a walk, doing a short meditation or some deep breathing.
HIIT offers more cognitive benefits
High-intensity interval training may be better for brain health than less vigorous routines. HIIT workouts consist of repeated cycles of short bursts of intensity exercise followed by brief “recovery” periods of lower-intensity movement. In a study published in Aging and Disease, 151 healthy adults, ages 65 to 86, were enrolled in a six-month exercise program.
Everyone did 30-minute workouts three days a week for a total of 72 sessions. On repeat testing, only the HIIT exercisers showed positive changes in hippocampus functioning compared to their initial evaluation. Five years later, researchers found that again only the people in the HIIT group retained their improved cognitive function, even if they were no longer doing HIIT.
All hail the squat
“The squat is the most important exercise for seniors,” says Eric Daw, a personal trainer dedicated to older adults and founder of Omni-Fitt in Toronto, Canada. “When you have to go to the washroom, that’s a squat. When you get in the car, that’s a squat. Every time you sit down or stand up, that’s a squat. If you don’t do them well, it affects the way you live.”
Gratitude extends life
Data from a long-term Nurses’ Health Study shows gratitude may extend lives. Published in July 2024 in JAMA Psychiatry, the study drew on data from 49,275 women, average age 79. Participants who had gratitude scores in the highest third at the study’s start had a nine percent lower risk of dying during the following four years than participants who scored in the bottom third.
Experts say asking yourself certain questions can evoke gratitude, such as:
- What happened today that was good?
- What am I taking for granted that I can be thankful for?
- Which people in my life am I grateful for?
- What is the last book I read, or movie, show or social media clip I saw, that I really appreciated, and why?
- What am I most looking forward to this week, month, and year, and why?
- What is the kindest thing someone has said or done lately?
One less-recognized gratitude practice is called a “savoring exercise.” All that’s required is pausing, looking around you, and taking in and enjoying everything that’s good in your current setting.
Pickleball-related injuries increase with age
As pickleball’s popularity continues to soar among seniors, so have injuries related to the sport. Most pickleball-related injuries occur in people ages 50 and older, with men suffering more sprains and strains and women more fractures.
Although pickleball is sometimes described as a low-impact cardiovascular workout, that’s not always accurate. The sport-especially fast-paced games-can be jarring to the joints and muscles because it requires agility and quick movements in different directions. These actions can be challenging even for people who do regular moderate-intensity exercise such as brisk walking. And when older, previously sedentary folks start playing, they can be particularly prone to slips, trips, and falls during the game, according to the review. Here are some tips for avoiding unintended consequences from playing the game.
Take a class. Instructors can demonstrate proper form (like proper paddle-holding technique) and drills to enhance skills and agility.
Choose the right support. Wear well-fitting athletic shoes with a roomy toe box that has a little space for your toes to slide forward a bit when running. If you’re prone to twisting your ankle, choose a shoe with more ankle support. Sleeve braces can also help.
Warm up. Before you start to play, spend a few minutes doing squats, forward lunges, side lunges, and arm circles to help loosen up your joints and increase blood flow to your muscles. Consider doing a low-key, non-competitive first game as a warm up.
Build lower-body strength. Off the court, do strength-building exercises like squats, lunges, and heel raises.
Marijuana use linked to heart attack, stroke
New research published in June found that the use of marijuana is associated with a higher risk of stroke and heart attack, including among younger adults. Published in the journal “Heart,” the analysis examined data from 24 studies and shows correlation, not causation, although it’s well established that the drug can raise blood pressure and heart rate, and alter the heart’s rhythm.
Daily use is associated with a 25 percent higher likelihood of a heart attack and 42 percent higher likelihood of stroke.
According to experts, older adults and people with underlying conditions such as diabetes, high cholesterol or pre-existing heart issues are at the greatest risk. The medical advice is that anyone who uses marijuana should talk to their doctor about the potential for heart problems. In addition, it may be safer to get marijuana from a licensed dispensary rather than on the black market, because the potency and purity of the drug is better regulated.
