Get More Protein from.... Fruit?

 

When we think of high protein foods, we are usually imagining a big juicy steak, poultry, fish and dairy products like cheese or Greek yogurt. The more woke among us might conjure up beans or nuts. Probably the last thing you would think of, if you thought of them at all, were fruits.

Fruits are certainly not protein powerhouses but some fruits have a good deal of protein content and if you are watching every gram they can certainly make a contribution to your daily intake. And it comes with the added benefit of fruit’s more abundant components like fiber, vitamins and antioxidants.

Which fruits contain the most protein? Apricots, blackberries, avocados and citrus fruits - especially oranges and grapefruits - all make the top ten. Want the whole list? Its right here.

Caffeine and Aging

 

Caffeine is a staple in many people’s daily routines. However, as we age, our bodies undergo changes that can affect how we process and respond to caffeine. Whether it’s coffee, tea or other caffeinated beverages, billions (yes, billions) of people throughout the world love caffeine for the lift it gives. Recent data estimate that 85% of adults in the United States consume caffeine in some form each and every day. However, there has been a long-standing debate about the potential negative effects of caffeine, especially for older adults.

There are many common misconceptions surrounding the consumption of caffeine by older adults. One prevalent belief is that caffeine is inherently harmful and should be completely avoided as one ages. But while excessive consumption of caffeine can lead to adverse effects, moderate intake can actually have some benefits for older adults.

So what is the real story?

Contrary to popular belief, caffeine can offer several benefits for older adults. One of the main advantages is its potential to enhance cognitive function. Studies have shown that caffeine can improve alertness, attention, and memory, which can be particularly beneficial for older adults who may experience age-related cognitive decline. 

Additionally, caffeine has been linked to a reduced risk of certain health conditions, including Parkinson’s disease, Alzheimer’s disease, and liver disease. Caffeine has been found to boost mood and alleviate symptoms of depression in some individuals. This can be especially important for older adults who may be more susceptible to mood disorders. By incorporating moderate amounts of caffeine into their daily routine, older adults may experience improved mental well-being.

But it is essential to recognize that older adults may also be more sensitive to its effects. As we age, our bodies metabolize caffeine at a slower and slower rate, meaning it stays in our system for longer and longer periods. This can lead to increased sensitivity to caffeine’s stimulating effects, such as jitteriness, anxiety, and insomnia.

It is important for older adults to understand the recommended daily intake. The general guideline is to limit caffeine intake to no more than 400 mg per day and that over 600mg is too much. Four hundred milligrams is equivalent to about four cups of home brewed coffee, although that 20 oz cup you get from Starbucks will contain your entire quota. 

Individual tolerance may vary though, and some older adults may need to consume less caffeine to avoid any adverse effects. It is also important to note that caffeine can have a cumulative effect, especially if consumed throughout the day. Older adults should consider spreading out their caffeine intake and avoiding consuming it too close to bedtime to prevent sleep disturbances. How close is too close? Most experts recommend avoiding caffeine for 6 hours before going to bed.

When it comes to incorporating caffeine into a healthy aging lifestyle, moderation and mindful consumption are key. Here are a few tips for older adults:

1. Be aware of your own caffeine sensitivity and adjust your intake accordingly. Pay attention to how caffeine affects your energy levels, sleep patterns, and overall well-being.
2. Stay hydrated by drinking plenty of water alongside your caffeine consumption. This can help mitigate any potential diuretic effects.
3. Avoid consuming caffeine too close to bedtime to prevent difficulty in falling and staying asleep.
4. Consult with your healthcare provider to ensure caffeine does not interact with any medications you are taking. This is especially important for older adults who may be on multiple medications. 

For older adults who enjoy caffeine but want to manage their intake one approach is to switch to decaffeinated versions of beverages. Decaffeinated coffee and tea still offer the familiar taste and the comforting ritual of your morning coffee without the stimulating effects of caffeine. I know that probably sounds heretical to many people but it has worked really well for me.

But in general, there is no reason for us to consume less and less caffeine as we age.

Centenarian Shares Her Healthy Aging "Secrets"

 

JoCleta Wilson gets out of bed at 4:30am two mornings every week and drives to her job as a cashier at a Home Depot store in Louisville, Kentucky. There is nothing especially remarkable about that except that she was 100 years old in October of last year.

Her life has not been free of health challenges. She’s a breast cancer survivor, has emphysema and chronic obstructive pulmonary disease, and has a pacemaker. But at 100 years old she says that she feels "like 39 having to go into 40 years old."

Shockingly, her successful aging secrets include such unexpected things as staying active and moving (she used to be a dancer and still dances), eating a healthy diet (she prepares most of her meals herself), having a purpose and being socially engaged. Who would have thought it?

She shares her take on staying healthy while getting older here.

Nothing Stays the Same

 

I have spent a lot of time here addressing health and wellness issues of all stripes and colors. Weight loss, good nutrition, food, medication, exercise, misleading marketing and on and on.  Its been fun and, I hope, useful to at least some people. But nothing stays the same, including me. 

Its been happening for a long time but I will be 73 in a few days and I have to admit that I am old. Don't get me wrong here. I am not complaining. The alternative to not getting old is not especially attractive to me. And for an old guy I am feeling pretty good. Except for a few wear-and-tear issues related to an active life, I am feeling pretty good. I am right at the weight that I should be for my age and height and I am not bothered by any of the diseases and conditions of, ahem, older folks.

I think that "healthy aging" (or, as I prefer to say, "successful aging") deserves more attention, focus and discussion than it gets. After all, we are all going to keep getting older (until we don't). Right now just over 17% of Americans are over age 65 and that is expected to grow to 22% by 2050. That is up from 8% in 1950 and over 82 million people, nearly double the number we have now.

This is my audience, mi compadres. We will still be "Living Our Way to Healthy" just with a longer view toward getting older successfully. I hope you will stick with me as I refocus going forward on everything about growing older in a healthy and happy way.