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Protein in Greek yogurt: Greek yogurt is a protein powerhouse. It has almost twice the protein of traditional yogurts and provides the same gut-friendly bacteria. #HarvardHealth
Greek yogurt is a protein powerhouse. @HarvardHealth #TipoftheDay
Our best balance boosters #physiotherapy😉 @HarvardHealth
Harvard Health
Image: Jacob Ammentorp Lund/iStock
Many older adults focus on exercise and diet to stay healthy. But one of the worst offenders to health—poor balance—is often an afterthought. “I see a lot of older adults who are nonchalant about balance,” says Liz Moritz, a physical therapist at Harvard-affiliated Brigham and Women’s Hospital.
Unfortunately, imbalance is a common cause of falls, which send millions of people in the United States to emergency departments each year with broken hips and head injuries. But there are many things you can do to improve your balance. The strategies below are some of the most effective.
Physical therapy
Physical therapy for balance focuses on the ability of the joints and brain to communicate, the balance system in the ear (the vestibular system), and vision. “We coordinate all three with exercises such as standing on one foot, first with the eyes open, and then with the eyes closed. We also work on joint flexibility, walking, and lower-extremity exercises on one or two legs,” says Moritz. Other exercises that boost balance include chair stands (see “Move of the month”) and squats. Make sure you get training before attempting these exercises at home.
Muscle strengthening
“Core strength is very important for balance. If the abdominal muscles in your core are weak, they cannot support your limbs, especially when you’re walking. If the gluteal muscles in your buttocks and hips aren’t strong, they won’t be able to propel you forward,” says Moritz. Muscle strengthening can help. Moritz suggests starting with gentle core exercises like a pelvic tilt (lie on the floor with your knees bent up, then roll your pelvis up) and then moving to more intense exercises such as wall planks (stand six inches from a wall, keeping your body rigid, then lean forward with your forearms flat against the wall, and hold the position for 20 seconds). Leg lifts will strengthen the gluteal muscles, and adding resistance bands to leg lifts makes the exercise even more effective.
Tai chi and yoga
“Tai chi and yoga are exercises that make you pay attention to the control and quality of movement, rather than the quantity, which improves your balance,” says Moritz. In tai chi, you practice slow, flowing motions and shift your weight from one limb to another. Yoga incorporates a series of focused postures and breathing. Both exercises increase flexibility, range of motion, leg and core strength, and reflexes. The result: you become better at balancing in a number of different positions, which helps you avoid falling if you encounter uneven pavement or obstacles in your path.
Vision correction
“If you can’t see where you’re going, your fall risk goes up,” says Moritz. “A lot of people I treat for balance are here be-cause they tripped when they didn’t see something on the floor.” The fix may be as simple as a new eyeglasses prescription. Get a comprehensive, dilated eye exam every one or two years if you’re 65 or older, every one to three years if you’re age 55 to 64, and every two to four years if you’re 40 to 54. If you have an increased risk for other eye conditions, you may need an eye exam more often.
Assistive walking devices
A cane or a walker can complement your balance and give you more stability and confidence walking. But don’t buy a device on your own. “If it’s too high or too low, that can cause a fall. You need to get it measured, and you need training to learn how to use it,” says Moritz. Training takes just a few physical therapy sessions. Walkers are available with wheels intended for different terrain, lockable brakes, seats, baskets, and other features such as headlights. Canes are available with various handgrips and bases.
The best medicine for back pain may be good old-fashioned movement and exercise. @HarvardHealth
Harvard HealthVerified account @HarvardHealth
The best medicine for back pain may be good old-fashioned movement and exercise. http://bit.ly/2TArb8A #HarvardHealth #exercise
Greek yogurt is a protein powerhouse. @HarvardHealth #TipoftheDay
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Protein in Greek yogurt: Greek yogurt is a protein powerhouse. It has almost twice the protein of traditional yogurts and provides the same gut-friendly bacteria. #HarvardHealth
Greek yogurt is a protein powerhouse. @HarvardHealth #TipoftheDay
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Protein in Greek yogurt: Greek yogurt is a protein powerhouse. It has almost twice the protein of traditional yogurts and provides the same gut-friendly bacteria. #HarvardHealth
Plank exercises for strengthening your core @HarvardHealth #physiotherapy
Plank exercises, in which you assume a position and hold it, are the gold standard for working your #core while classic sit-ups and crunches have fallen out of favor. Why the shift?
Tropical Fruits: Pineapple, Mango, Papaya deserve a place on your shopping list @HarvardHealth
Harvard Health
@HarvardHealth
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These tropical #fruits deserve a place on your shopping list at least once in a while. Try these suggestions when you’re craving something sweet for a snack or after dinner. https://bit.ly/3fUfqEq #HarvardHealth
Tropical fruits are those native to warm, tropical climates and include everyday favorites such as bananas and oranges. Here, we’re highlighting a few slightly more exotic choices that deserve a place on your shopping list at least once in a while. Try these suggestions when you’re craving something sweet for a snack or after dinner.
Pineapple. Sure, canned pineapple is convenient, but the flavor of a fresh pineapple is far more vibrant. Try pineapple chunks tossed with chopped fresh mint.
Mango. The pale orange, creamy flesh of ripe mango has a sweet, slightly spicy or pine-like flavor, according to some people. To serve, slice the mango close to the pit, then score the flesh crosswise, as shown above. If you like spicy food, sprinkle with a little chili powder.
Papaya. These large, pear-shaped fruits have reddish-orange flesh with a flavor akin to a melon with a faint floral quality. If you like, you can eat the black seeds, which have a peppery bite. Scoop the flesh out with a melon baller or spoon. A squeeze of fresh lime juice helps temper the sweetness.
“When you create a meal centered around vegetables, you’re taking steps to improve and maximize your health,” says Liz Moore @HarvardHealth #nutrition
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“When you create a meal centered around vegetables, you’re taking steps to improve and maximize your health,” says Liz Moore, registered dietitian at Beth Israel Deaconess Medical Center. Try these three meals today. — #HarvardHealth #Diet #Nutrition
Meatless Mondays, meet summer’s bounty: a wide variety of colorful, fresh summer vegetables now available in grocery stores, backyard gardens, and farmer’s markets. We’re talking sunshiny golden corn on the cob, deep purple eggplant, red beets, peppers of all hues, not to mention tomatoes, zucchini, green beans, cucumbers, and more. With a bit of simple prep, they’re ready to take center stage on your plate, reinforcing the joy of summer.
“Vegetables in our diet provide many benefits. And when you create a meal centered around them, you’re taking steps to improve and maximize your health,” says Liz Moore, the author of a heart-healthy cookbook and a registered dietitian at Harvard-affiliated Beth Israel Deaconess Medical Center.
Centering healthy vegetables on your plate
Making vegetables the stars of a meal is part of the “veg-centric” movement, which teaches people how to elevate even average vegetables to creative entrées and side dishes. The trend gives vegetables bold flavors by grilling, layering, caramelizing, or roasting them — steps you can take with a backyard grill or stovetop skillet.
Summer veggie meals have lots of important health perks. “Vegetables such as eggplant and beets of all colors are rich in fiber, Moore says. “Eating a high-fiber diet helps lower cholesterol and is linked to heart health, digestive health, and helping to maintain stable blood sugar levels. For those trying to lose weight, vegetables are low in calories and provide volume, which helps keep you full.”
Summer vegetables also have a wide variety of essential vitamins, minerals, and phytochemicals (beneficial plant chemicals) like flavonoids. “For example, carotenoids in cooked tomatoes are rich in lycopene, which is associated with inhibiting cancer growth and boosting the immune system. And beets are a good source of folate and potassium,” Moore says.
Three easy summer vegetable meals
Wondering what to do with the colorful harvest available to you? Moore suggests keeping it simple by making a meal of vegetables paired with whole grains or legumes (beans or lentils). Here are three meals that fill the bill.
Grilled eggplant steak with cucumber, tomato, onion, chickpea, and feta salad
- Slice an eggplant (from root to stem) into three-inch thick “steaks.” On each side, drizzle olive oil and a little black pepper. Grill on both sides until tender.
- Dice two tomatoes, one cucumber, and half a red onion. Add a can of rinsed, drained chickpeas. Toss with a dressing of olive oil, a little red wine vinegar, and oregano to taste.
- Serve the salad over the eggplant steak. Top with some diced feta cheese, if you like.
Veggie pita pocket with gazpacho
- Put a couple of tomatoes, a cucumber, a green pepper, half a red onion, some bread crusts, and a little olive oil into a blender. Blend until chunky or finer, as you prefer. Add salt, pepper, and cumin to taste, blending for a few more seconds. Chill for 30 minutes.
- Open a whole-wheat pita and spread a tablespoon of hummus inside. Add slices of zucchini and carrots, and some arugula, salad greens, or other vegetables that appeal to you.
- Serve the pita with half a cup of the gazpacho.
Quinoa-stuffed red peppers
Based on a recipe from BIDMC’s CardioVascular Institute’s Hungry Heart Cookbook by Liz Moore, RD, LDN
- Cut peppers in half, remove seeds, and lay them open side up on a dish.
- Mix cooked quinoa, diced tomatoes, and corn off the cob (you can grill the corn first and cut off the kernels for a special summer flair). Add low-fat grated cheddar cheese, canned (rinsed) black beans, one egg, and some spices to taste, such as a bit of cumin, chili powder, salt, and pepper.
- Use the mixture to stuff the peppers evenly, and then cook them on the grill in a grilling basket for about 30 minutes. You can also cook them in the oven at 350° F on a cookie sheet or in a roasting pan, checking at 30 minutes to see if they are done.
Other ideas include
- grilled veggie kebabs with chunks of eggplant, zucchini, cherry tomatoes, and mushrooms. Serve on a bed of lettuce and add a little goat cheese.
- whole-wheat pasta with a mix of sautéed vegetables that appeal to you.
- salad with green leaf lettuce, raw green beans, cherry tomatoes, Kalamata or black olives, and half a hard-boiled egg. Top with a dressing you enjoy.
Which combinations of summer vegetables you choose can depend on cost, taste preferences, and how much time you want to spend cooking. If you’re in a hurry, go with a salad. If you have more time, try grilling or sautéing vegetables.
Finally, be open to inspiration from the bounty you see at the market. “Focus on getting a variety of colors in the vegetables you choose. The more colors there are on the plate, the more nutrients you’ll be consuming,” Moore says. “And try something new. Explore vegetables you’ve never tried before or new methods of cooking. Think of it as one of summer’s glorious adventures.”
About the Author
Heidi Godman, Executive Editor, Harvard Health Letter
Heidi Godman is the executive editor of the Harvard Health Letter. Before coming to the Health Letter, she was an award-winning television news anchor and medical reporter for 25 years. Heidi was named a journalism fellow … See Full Bio
Add more exercise into your day @HarvardHealth #physicaltherapy
Add more exercise into your day: While you watch a show, use the commercial breaks to do a plank, march in place, or stretch. #HarvardHealth #TipoftheDay https://bit.ly/41Xbvis
Make coffee part of your morning routine.@HarvardHealth
Coffee may help your skin stay healthy
By Robert H. Shmerling, MD, Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
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Here’s a medical news story that combines a common habit (drinking coffee) with a common skin condition (rosacea) — and it even has a happy ending.
What is rosacea?
Rosacea is probably something you’ve seen plenty of times and didn’t know what it was — or perhaps you have it yourself. It’s that pink or red discoloration on the cheeks some people have, especially fair-haired women. Sometimes there are small bumps that may look a bit like acne. If you look closely (after asking nicely for permission, of course), you’ll see tiny blood vessels just under the surface of the skin. In more severe cases it may involve the chin, forehead, nose, ears, and other skin surfaces. It may affect the eyes, eyelids, and cause thickening of the skin over the nose.
We don’t know what causes rosacea. However, there are theories that it may be, at least in part, a genetic condition, as it can run in families. Because the immune system seems to be involved in the inflammation of rosacea, and because other autoimmune conditions (such as type 1 diabetes and multiple sclerosis) may accompany rosacea, abnormal immune function may play a role. Medications (such as topical anti-inflammatory drugs) and antibiotics can reduce redness and inflammation but there is no cure. Many people seem to be able to reduce signs of rosacea by modifying their diet to avoid foods that trigger it.
Rosacea affects more than 14 million people in the US, including some celebrities, such as Bill Clinton and the late Diana, Princess of Wales. And while it’s not dangerous, it can have a significant cosmetic impact. Caffeine, sun exposure, spicy foods, and hormonal factors are thought to be able to trigger rosacea’s development or make it worse once present. Yet, a new study challenges the connection between caffeine and rosacea.
More coffee, less rosacea?
A recent study analyzed health data from surveys provided to nearly 83,000 women over more than a decade and found that:
- Those drinking four or more cups of coffee per day were significantly less likely to report a diagnosis of rosacea than those who drank little or no coffee.
- Those drinking less than four cups of coffee each day were also less likely to have rosacea, though the protective effect was smaller.
- Consumption of decaffeinated coffee was not linked to a lower incidence of rosacea.
- Caffeine intake from other foods or beverages (such as chocolate or tea) had no impact on the likelihood of developing rosacea.
Why is this important?
These results of this study are more than just interesting observations. If other research can confirm the findings, it could lead to a better understanding of why rosacea develops in some people and not in others. Because inflammation driven by the immune system is thought to play an important role in rosacea, insights into the development of this disease could extend to advances in other autoimmune disorders. Finally, many people with rosacea (or a family history of the disease) who like coffee may avoid it because of the widespread notion that coffee will make it worse. The findings of this study suggest that’s not true.
There are always caveats
As with all research of this type, there are limitations to consider. For example, this study
- only included women, most of whom were white — we’ll need additional studies of men and other ethnic groups to know if the findings extend widely.
- relied on health surveys and study participants’ memories regarding past diagnoses and diet; such survey data may not always be accurate.
- found a link between higher coffee consumption with lower risk of rosacea, but it cannot determine whether coffee consumption actually caused a reduction in rosacea.
The bottom line
Coffee is one of the mostly widely consumed beverages on the planet, and it’s also among the most widely studied. While it can cause problems for some people (such as heartburn, tremor, or palpitations), it’s a source of pleasure and enjoyment for millions. In addition, coffee has been linked with a number of health benefits, ranging from reductions in type 2 diabetes and liver cancer to greater longevity. From this latest research, it appears that you can add the possible prevention of rosacea to the list.
About the Author
Robert H. Shmerling, MD, Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
Dr. Robert H. Shmerling is the former clinical chief of the division of rheumatology at Beth Israel Deaconess Medical Center (BIDMC), and is a current member of the corresponding faculty in medicine at Harvard Medical School. … See Full Bio
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