Preventing excess gas

Preventing excess gas

Too much gas typically is caused by the incomplete absorption of certain starches and sugars during digestion. Bacteria
in your intestine then ferment the sugars, forming gas. To
prevent excess gas:

• Limit gassy foods
The worst gas-formers are beans and other legumes, wheat
and wheat bran, cabbage, onions, Brussels sprouts, sauerkraut,
apricots, bananas and prunes. Milk and other dairy products
also can cause gas if you have reduced amounts of lactase,
the enzyme needed to digest lactose, the main sugar in milk.

• Consider taking anti-gas products
Bea no, a food enzyme, helps improve the digestion of
gas-forming foods. Nonprescription medications such as
simethi cone (Gas-X, Mylicon) or antacids that also have
simethicone (such as the anti-gas formulations of Maalox
or Mylanta), may relieve gas.

• Eat fewer fatty foods
Fatty meats, fried foods, cream sauces and gravies tend to
increase gas and bloating. And they can contribute to unwanted
weight gain.

• Limit sugar substitutes
Many healthy people poorly absorb sorbitol and mannitol
contained in some sugar-free foods, candies and gums. The
amount of sorbitol contained in five sticks of sugar-free gum
can cause gas and diarrhea in some people.

• Consider products for lactose intolerance, if needed
If you have trouble digesting milk sugar (lactose), this may
cause gas. Consider buying lactose-reduced or lactose-free
products. Or consider products with the lactose enzyme (such
as Dairy Ease or Lactaid), which can help you digest lactose.

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Staying mentally sharp

Staying mentally sharp

Boost your memory and develop habits that can help counter
age-related memory loss:
 

• Make associations
For example, if you’re introduced to Fred who has red hair,
link his name to his hair color.
 

• Choose what to remember
If you meet several people at once, focus on remembering a
few key names.
 

• Recite, retrieve and review
Recite key information several times to learn it and retrieve
it often. Review information you’ll need, such as paging
through your high-school yearbook before your reunion.
 

 • Break it down
Break down new information into units. For example, to memo-rize a long-distance phone number, break it down into the area
code, three-digit exchange and four remaining numbers.
 

• Pay attention
Forgetfulness may indicate nothing more than having too
much on your mind. Slow down and pay full attention to the
task at hand. Reduce distractions. 
•
Keep track of appointments, tasks and contacts
Use appointment books, calendars, to-do lists, address books
or computer software — whatever works for you.
 

• Develop routines
For example, put frequently used items such as keys in a
designated spot when not using them.
 

• Create rituals and cues for common tasks
For example, make sure your keys are in hand before locking
your car doors. Place packages you need to mail near the
front door so that you won’t forget them.
 

• Consider meditation
Preliminary research indicates that meditation increases blood
flow to the area of the brain that’s associated with memory.

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Choosing a home blood

Choosing a home blood

Pressure unit
You can track your blood pressure by using a home monitor
between checkups. To choose the best monitor for you, ask
your doctor for advice and balance convenience with accuracy:
 

• Know your options
Aneroid models are inexpensive and easy to transport. They
include a stethoscope. Some have extra-large dials for easier
reading, but they aren’t recommended if you have trouble
hearing or have poor dexterity in your hands. Electronic (digi-tal) models are the most popular and can be expensive, but
they’re easy to use. However, if your heart rhythm is usually
irregular, an electronic model may give you an inaccurate
reading. Wrist monitors are difficult to calibrate, and digital
finger units aren’t reliable.
 

• Get a good fit
Most monitors have standard-size inflatable arm cuffs. If your
arm is too large or too small for the cuff, buy the right size.
A poor fit reduces accuracy. The inflatable portion of the cuff
should wrap around 80 percent or more of your upper arm.
 

• Consider your abilities
Is the gauge or digital display large enough to read easily? Do
you hear well through a stethoscope? Can you easily pump
the inflatable cuff?
 

• Test before you buy
Ask your health care professional or medical supply sales-person to show you how to get the most accurate reading.
 

• Learn how to use it properly
After you buy a blood pressure monitor, take it with you to
your doctor’s office. In addition to making sure the device
works properly, your doctor or nurse can help you learn how
to use it.
 

• Check accuracy
Every six to 12 months, have your home monitor checked
against a standardized unit at your doctor’s office, fire
department or public health service.

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Exercising for a healthy heart

Exercising for a healthy heart

If you exercise regularly, you may lower your risk of a heart
attack and stroke. If you’re middle-aged or older and haven’t
been exercising regularly or have a chronic health problem,
work with your doctor to develop an exercise program. To
condition your heart safely:

• Start at a comfortable level of exertion
Try walking five to 10 minutes over a short distance indoors.
Increase five minutes a session, as tolerated.

• Schedule regular exercise
Aim for 30 to 60 minutes a day of low- to moderate-intensity
physical activity.

• Include variety
Combine three types of exercise — stretching (flexibility),
endurance (aerobic) and strengthening (weight training) —
and three levels of intensity — warm-up, workout level and
cool-down — in each exercise session.

• Cross-train to reduce your risk of injury
Alternate among exercises that emphasize different parts of
the body, such as swimming, bicycling and walking.

• Don’t overdo it
Start slowly and build up gradually, allowing time between
sessions for your body to rest and recover. And forget the saying “No pain, no gain.” A little muscle soreness when you do
something new isn’t unusual, but soreness doesn’t equal pain.
If it hurts, stop doing it.

• Increase your physical activity
Even routine activities such as gardening, climbing stairs
or washing floors can burn calories and help improve your
health, although not at the same level as a structured exercise
program. Just keep moving: Walk or bike to the store instead
of driving, park farther away at the shopping mall, take the
stairs instead of an elevator.

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BRAIN AND HEART

BRAIN AND HEART

Reducing your risk of stroke
and heart attack
One of the best ways to protect yourself against a stroke or
heart attack is by not smoking. Here are other ways:

• Maintain a healthy weight
Being overweight increases your risk of high blood pressure,
high cholesterol levels, cardiovascular disease and diabetes —
risk factors for a stroke and heart attack. So eat a nutritious diet
and aim for 30 to 60 minutes of physical activity on most days.

• Limit fats and cholesterol
Limit meat to a total of 6 ounces daily. Choose fat-free or
low-fat dairy products. Limit saturated fats and avoid trans
fats. Instead of solid fats (butter, margarine, shortening), use
monounsaturated oils (canola, olive and peanut) and polyun-saturated oils (corn, safflower, sesame, sunflower and soy).

• Eat fish that have omega-3s
Eat fish that have omega-3 fatty acids, such as salmon and
trout. (See “Eat foods high in omega-3s,” page 34.)

• Eat plenty of fruits and vegetables
Produce contains nutrients such as potassium, folate and
antioxidants that may protect against stroke and heart attack.
Eat at least three servings of fruits and at least four servings
of vegetables daily.

•Use alcohol moderately, if at all
Too much alcohol can raise blood pressure. Moderate drink-ing is defined as no more than one drink a day for women and
anyone age 65 or older and no more than two drinks a day for
men under 65.

• Reduce sodium (salt)
Limiting sodium in your diet and making other lifestyle
changes can help prevent high blood pressure. If you already
have it, reducing sodium intake further may help lo wer it.

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