Affects of  Secondhand Smoke

It is important to be aware of the effects of Secondhand Smoke. Second Hand Smoke includes 50 cancer causing poisons.   Secondhand smoke is defined as smoke that has been exhaled from a burning cigarette, cigar or pipe.   Children’s exposure to secondhand smoke causes ear infections, asthma, bronchitis, pneumonia, coughing, sneezing, shortness of breath, and increases the risk of Sudden Infant Death Syndrome (SIDS).

In nonsmoking adults, secondhand smoke can cause heart disease, and lung cancer.  In fact, 46,000 nonsmoking adults die each year in the United States from heart disease caused by breathing in someone else’s tobacco smoke, and 3,400 nonsmoking adults die from lung cancer due to secondhand smoke.

Secondhand smoke is particularly dangerous to senior adults.  Because lungs and other parts of the body are not as virile as they used to be, secondhand smoke can cause serious health problems for older adults.  Older adults really should make an effort to avoid inhaling tobacco smoke.  

A relatively new web site that you may find helpful is http://nihseniorhealth.gov; this is the National Institutes of Health’s web site specifically for senior adults.  You will find all kinds of useful health information at this web site.

(CDC.gov/tobacco [accessed 6/30/10]).

Lets create smoke free zones

If you smoke, make your home and car smoke-free places.  Tobacco smoke gets embedded into your furniture, clothes, and hair.  You will reduce other’s exposure to secondhand smoke if you don’t smoke in the house or car. 

If you don’t smoke, be aware of secondhand smoke and move yourself away from the source of the tobacco smoke.  It is okay to ask someone not to smoke. 

If you are a care giver to your grandchildren or young children, keep children away from secondhand smoke.Be sure that any child care provider you use does not smoke or has a smoke-free policy such as "there is no smoking in the home day care at anytime or there is no smoking outside while children are present". 

Be an advocate for yourself and your grandchildren.

Quit Smoking

Regardless of your age, there are immediate health benefits if you quit smoking.  You know it’s hard to do; possibly you have tried several times to quit.  You are not alone.  On average, people try to quit 5-7 times before they have quit smoking for good.   A list of tobacco cessation classes can be found under the “Local Resources” page of this web site. 

(CDC.gov/tobacco [accessed 6/30/10]).

Physical Activity

The “2008 Physical Activity Guidelines for Americans” was recently published by the US Department of Health and Human Services.  Chapter 5 (6 pages long, if you want to print the information out) provides the physical activity guidelines for Active Older Adults at the web site:

www.health.gov/paguidelines/guidelines/chapter5.aspx

A summary of the guidelines is below from the web site:

Key Guidelines for Older Adults

The following Guidelines are the same for adults and older adults:

• All older adults should avoid inactivity. Some physical activity is better than none, and older adults who participate in any amount of physical activity gain some health benefits.

• For substantial health benefits, older adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.

• For additional and more extensive health benefits, older adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount.

• Older adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

The following Guidelines are just for older adults:

• When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.

• Older adults should do exercises that maintain or improve balance if they are at risk of falling.

• Older adults should determine their level of effort for physical activity relative to their level of fitness.

• Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.

Diet and Nutrition

Obesity

As we get older our metabolism slows down, which means we don’t burn the calories as quickly as we used to, even if we exercise a lot.  While that seems so unfair, it is a reality that adults and older adults must accept.  If we don’t adjust our eating habits to our slower metabolism, there is a risk for being overweight or becoming obese.  The general definition of obese is having a body mass index of 30 or higher.  Body Mass Index (BMI) is determined by factoring in your weight and height which helps to calculate the amount of body fat.  A BMI between 25-29.9 is considered overweight and BMI of 30 or higher is considered obese.  You should check with your doctor to learn of your BMI.

Yes, even older adults should be careful about their weight.  Being grossly overweight can impact your quality of life in addition to the quality of your health.  According to the Centers for Disease Control and Prevention (CDC), if you are overweight or obese you are at increased risk for:

   • Coronary Heart Disease

   • Type 2 Diabetes

   • Breast, Colon, and Endometrial Cancer

   • High Blood Pressure

   • Stroke

   • Liver and Gallbladder Disease

   • Sleep Apnea and Respiratory Problems

   • Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)

[accessed 7/14/10 at www.cdc.gov/obesity/causes/health.html]

The Dietary Guidelines from the U.S. Department of Health and Human Services and the U.S. Department of Agriculture recommend mixing up your choices within each food group:

Focus on Fruits: Eat a variety of fruits – whether fresh, frozen, canned or dried – rather than fruit juice for most fruit choices.  For a 2,000 calorie diet, you will need 2 cups of fruit a day (for example, 1 banana, 1 large orange, ¼ cup of dried apricots or peaches).

Vary your Veggies: Eat more dark green veggies, such as broccoli, kale, and other dark leafy greens; orange veggies, such as carrots, sweetpotatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils.

Get your Calcium-Rich Foods: Get 3 cups of low-fat or fat-free milk – or an equivalent amount of low-fat yogurt and/or low-fat cheese (11/2 ounces of cheese equals 1 cup of milk) every day.  If you don’t or can’t consume milk, choose lactose-free milk products and/or calcium fortified foods and beverages.

Make Half your Grains Whole Grains: Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice or pasta every day.  Once ounce is about 1 slice of bread, 1 cup of breakfast cereal, or ½ cup of cooked rice or pasta.  Look to see that grains such as wheat, rice, oats or corn are referred to as “whole” in the list of ingredients

Go Lean with Protein: Choose lean meats and poultry.  Bake it, broil it, or grill it.  And vary your protein choices – with more fish, beans, peas, nuts, and seeds.

Know the limits on fats, salt, and sugars.  Read the Nutrition Facts label on foods.  Look for foods low in saturated fats and trans fats.  Choose and prepare foods and beverages with little salt (sodium) and/or added sugars (caloric sweetners).

 Older Adults may require more or less of certain nutrients.  It is a good idea to consult your doctor about your specific dietary needs.

From “Finding Your Way to a Healthier You: Based on the Dietary Guidelines for Americans” , pages 3, U.S. Department of Health & Human Services and the U.S.

Older Adults may require more or less of certain nutrients.  It is a good idea to consult your doctor about your specific dietary needs.

Department of Agriculture; www.healthierus.gov/dietaryguidelines.