Here's a plug for low fat dairy. Dutch people who ate high fat dairy had higher rates of death due to heart disease. Dairy intake itself (high or low fat) did not correlate with CVD or death in this study.
These things have been shown in randomized trials, to reduce falls in the elderly: (1) regular, varied exercise program (like Tai-chi) (2) antislip shoe devices when icy (3) reduction of the total number of medicines especially sedatives (4) correct vitamin D deficiency which is common in this group (5) correct other conditions like cataracts, pacemakers where indicated
A 2008 meta-analysis showed that across 33 studies done to date, achieving greater fitness correlates with lower mortality. How much? About 33% if you adjust for other (related) variables like high blood pressure, cholesterol, and diabetes. If you do not adjust then the benefit is higher. Confused? Exercise ~30-60 minutes per day and you might add an extra hour per day onto your lifespan. So make sure it is something you love doing. Tennis anyone?
Already have these 4 aspects of healthy lifestyle? * Sufficient physical activity (≥3.5 h/week cycling or sports), * a healthy diet (Mediterranean Diet Score ≥5), * (moderate) alcohol consumption (≥1 beverage/month), * non-smoking If you also get sufficient sleep duration (≥7 hours) then you are in a category with a further 65% reduction in cardiovascular disease.
"Dietary strategies for the prevention of hypertension include reducing sodium intake, limiting alcohol consumption, increasing potassium intake, and adopting an overall dietary pattern such as the DASH (Dietary Approaches to Stop Hypertension) diet or a Mediterranean diet."
If you have diabetes and take certain medicines (like insulin, glyburide) then you are at risk for hypoglycemia (low blood sugar). Hypoglycemia can kill, so take precautions! Check sugars regularly, explain hypoglycemia to your loved ones, be aware of the signs (sweating, elevated heart rate, confusion, anxiety, fatigue). If you can, look into switching to diabetic medicines that do not cause hypoglycemia.
Who is most at risk to get hit by a car? "Most vulnerable are boys from a low socio-economic group who live in areas of high density and mixed land use near a major road and who tend to walk to and from school and additional activities after school."
As we get older, we lose muscle mass. Elderly folks who lose muscle mass have increased risk of falls. What can we do to increase muscle? Resistance training, exercise, dietary protein (especially at breakfast and lunch), and Vitamin D.