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Senior woman in kitchen at home, looking at camera
Diet & Nutrition

New Research on Probiotics and Bone Health

by Guest Blogger
written by Guest Blogger

I have good news for anyone who enjoys probiotic foods…

Your bones may be stronger for it!

As you may know, probiotics are helpful bacteria that boost your immune system, guard your gut against harmful invaders, and more. You can find them in fermented foods like yogurt, kefir (fermented milk), and even pickles.

And new research reveals a certain probiotic strain may help protect against bone loss.

Swedish scientists reported their surprising findings in the Journal of Internal Medicine. It was the first-ever human study of this particular probiotic’s effects on bone density…

A First-Of-Its-Kind Investigation

The scientists followed 70 osteopenic women, who were on average 76 years old, for an entire year. Half the women received lactobacillus reuteri 6475 (l. reuteri 6475), a special probiotic strain. The other half received a placebo.

The women taking l. reuteri 6475 mixed it into a drink and consumed it twice a day. Note that there were no significant differences in the baseline bone densities and other health readings between the two groups. And none of the participants took any bone loss medications.

The scientists measured changes in bone mineral density in each woman’s tibia (shin bone) after 12 months — and the results shocked them!

While both groups lost bone density, the placebo group lost nearly twice as much as the l. reuteri 6475 group.

This unique probiotic was the only difference between the two groups, and neither scientists nor the participants knew who was taking what — a gold-standard, double-blind placebo-controlled clinical trial!

So even though this study was relatively small, the strength of the study design lends weight to its findings.

The Takeaway

Researchers already knew volumes about the amazing health benefits of probiotics, but could they also be a key ingredient for bone health? This new study suggests l. reuteri 6475, at the very least, could be!

Interestingly enough, the researchers couldn’t pinpoint the mechanism for why the probiotic bacteria reduced bone loss. So further research is needed…

But in the meantime, consider including some probiotics in your diet. Your bones may see a small benefit — and your digestion and immune health may benefit too!

Author bio: Lara Pizzorno, MDIV, MA, LMT

Lara is the best-selling author of “Your Bones: How You Can Prevent Osteoporosis and Have Strong Bones for Life – Naturally”. She’s also a member of the American Medical Writers Association with 30+ years of experience and the Resident Bone Health Expert at AlgaeCal.

 

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Senior woman preparing food in kitchen indoors, following food vlogger
Diet & Nutrition

How To Keep Your Immune System Strong

by Guest Blogger
written by Guest Blogger

During these tough times of the Coronavirus, please stay healthy and your immune system strong. In a recent newsletter from eDoc Health, which offers good information on keeping our immune system healthy and fit, I want to share with readers. A physician wrote the newsletter and gave beneficial tips to help us fight the flu and other viruses.

Lifestyle factors that Impact the Immune Function

  • Exercise – Depending on your level of exercise, it can be good or bad for your immune function. Maintaining a regular exercise routine, which consists of at least 30 minutes of moderate exercise a day, has been shown to improve your immune response and lead to significantly fewer respiratory infections.
  • Avoid the high-intensity workouts. It’s been shown that exercising for more than 90 minutes at a time on a regular basis, could increase respiratory infections.
  • Stress – Your immune system works better at fighting illness when your body is not under stress. In one series of studies from Carnegie Mellon University, people were given nose drops containing a cold virus. The people who reported less stress in their lives were significantly less likely to develop cold symptoms even though they were exposed to the same amount of cold virus. Worrying about the coronavirus, or the stock market doesn’t help your stress level! Learn techniques to manage stress.
  • Sleep – Improving your sleep habits is a good way to strengthen your immune system. You should try to sleep 7-8 hours per night. Try to get into a regular routine, with your bedtime and wake time not varying more than about 30-45 minutes each day. Avoid excessive lighting in the evening, especially screen time late in the evening. You need the dim light to trigger your natural melatonin release to help you get a better night’s sleep.
  • Dietary factors – Vitamin D – There is promising research to suggest that maintaining a normal vitamin D level could help your body fight off respiratory infections. You might talk with your doctor about checking your vitamin D level, and taking vitamin D supplements if it is low.
  • Studies link excessive alcohol consumption to a lowered functioning immune system. Research indicates that people who drink alcohol in excess are more susceptible to respiratory infections and that they recover from infections and wounds more slowly.
  • A healthy, balanced diet, with plenty of fresh fruits and vegetables, and whole grains, with low levels of simple sugars, can improve the health of the microbiome of your gut. You may be surprised to know that your gut microbiome has a huge effect on your immune function.

 

Despite many claims to the contrary, there is no single food or natural remedy that has been proven to improve immune function. You can read various claims about the immune-boosting properties of a number of foods, spices, and supplements, including ginger, turmeric, oregano oil, bone broth, zinc, and more.

Written by Dr. Anita Bennett MD for eDoc Health Newsletter.

 

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Safe Food Storage For Seniors
Diet & NutritionHealth

Safe Food Storage For Seniors

by Kimberly Johnson
written by Kimberly Johnson

Seniors are considered to be are a high risk of getting food poisoning. As you age, your immune system can fail to protect your body against infectious organisms. In most cases of poisoning, food is contaminated with bacteria such as salmonella or E. Coli or viruses such as the norovirus. If you are over 65, it is therefore important to store food safely, to bring your chances of food poisoning down considerably. Safe Food Storage For Seniors

Why are seniors at a higher risk of stomach upset?

As you age, your immune system is naturally weakened and organs can become sluggish in their functioning. The stomach and intestines can hold food for longer periods of time, and toxins can take longer to leave the body. As stated by FoodSafety.gov, many seniors are also on medication, which can weaken the immune system further, thus making it easier to fall prey to bacterial infections.

Setting the fridge and freezer at the right temperature

Seniors with sight or mobility problems should obtain help to ensure that food is stored outside the ‘danger zone’. You should therefore set your fridge to 40ºF and your freezer to 0ºF. Most modern fridges come with inbuilt thermometers. They allow you to set the temperatures you wish and do not require period resetting. When you thaw food from the freezer, pop it straight into the fridge and allow it to thaw overnight. If you have mobility issues, opt for kitchen furniture that has easily accessible buttons.

Being strict with storage directions

As you age, it can be more difficult to remember when you bought or opened items. It is therefore important to label jars you have opened, so you know how long they are safe to consume. According to Purdue University, most canned foods can be used between two to seven days after opening, but each will have its own instructions on the label that should be followed. For instance, canned tuna should be consumed around three to four days after a can is opened. Tomato sauce in a jar will last for a similar number of days. Remove foods from cans to prevent metal leakage into food. Transfer food to a quality hermetic storage system that is easy for you to clean.

Storing leftovers

Seniors should also make it a point to label the date that leftovers were stored in the fridge. According to the USDA, leftovers can remain in the fridge for a maximum of four days. For optimal safety, refrigerate them quickly; don’t allow them to sit for over two hours at room temperature or more than one hour at temperatures above 90ºF. The same velocity applies to uncooked foods like salads or sandwiches. Bacteria can multiply on these foods in the same way it can on cooked foods. If you eat slowly or you like snacking on foods at night, rather than leave a plate full of food bedside, a small refrigerator will provide easy access to your favorite foods when you are resting.

Identifying high-risk foods

Because the liver and kidneys of seniors may not get rid of toxins optimally, it is vital to take care with high-risk foods, which can be more prone to grow bacteria. These include raw meat, dairy foods, egg products, small goods such as ham, seafood, rice and pasta, salads and fruit salads, and ready-made foods that contain any of the above ingredients. It is best to cook these foods thoroughly to be on the safe side. Purchasing no more than you actually need will also help to reduce leftovers.

How to store food in the freezer

Try to keep food in shallow dishes or store in small portions so that it freezes quickly. Use vapor-proof storage systems to avoid freezer burn. If you store foods quickly in quality containers, they should retain their original quality and not have ice or frost on them when you remove them from the freezer. For liquids, opt for rigid glass containers. Dry products can be packed in freezer bags or specific wrapping for frozen foods. Remember to label foods so you don’t thaw foods out of date.

We have provided a few tips for safe storage but the best way to ensure a specific food is being stored properly is to check package instructions and conduct further research if necessary. When in doubt, throw foods away. Try to buy smaller amounts of food to avoid wastage and avoid storing foods that are at a high risk of bacterial infestation.

By Jackie Edwards

Now working as a writer, Jackie started her career in the health care sector, but after becoming a mom refocused and decided to spend more time with her family. When she’s not writing, she volunteers for a number of local mental health charities and also has a menagerie of pets to look after.

Safe Food Storage For Seniors

Safe Food Storage For Seniors Safe Food Storage For Seniors Safe Food Storage For Seniors Safe Food Storage For Seniors Safe Food Storage For Seniors Safe Food Storage For SeniorsSafe Food Storage For Seniors

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