What to Expect in Your 70s

 

Is This Normal?

The way you grow older is specific to you. Lifestyle, among other things, can play a role in the process. But some changes in your 70s are universal, because they’re the result of the way your body works. Experts sometimes call this “pure aging.” These shifts happen in everyone who lives long enough. You can’t avoid them, but you can prepare if you know what to expect.

Your Mind

Parts of your brain shrink as you get older, and signaling between different areas can slow. That means you may have trouble remembering names or coming up with a specific word. It may be harder for you to multitask and pay attention. If that makes you concerned about Alzheimer’s disease, don’t worry -- these are normal changes. Alzheimer’s and other types of dementia cause much more severe trouble with memory and everyday tasks.

Your Heart

As you age, your heart can’t beat as fast during exercise or when you’re stressed. As its walls get thicker and its valves get stiffer, blood may not flow through as efficiently. The heart’s electrical system may start to glitch, which can cause an irregular heartbeat. The most common problem is artery plaque buildup. But you can lower your risk of trouble with healthy habits, such as exercise, a heart-healthy diet, and not smoking.

Your Skin

Age spots and wrinkles are no surprise, but you may also find that you bruise more and sweat less. Your skin may be drier and more paper-like. It might be itchy and more easily irritated, too. It can help to switch to gentler soap and use moisturizer and sunscreen regularly. You might also try a humidifier.

Nutrition

Your metabolism slows as you age. You may need to cut calories to prevent weight gain. On the other hand, some people find that they don’t get as hungry or thirsty as they used to. As you eat less, choose foods that pack more nutrients into fewer calories, such as fruits and veggies, whole grains, low-fat dairy, and lean protein. Changes in your body could leave you short of vitamins D and B12, so you might need supplements, too.

Your Bones, Joints, and Muscles

About 1 in 4 women -- and some men, too -- over 65 have osteoporosis, a bone-thinning disease. Your muscles get weaker, and the tendons -- which connect muscles to your skeleton -- get stiffer. This will decrease your strength and flexibility. In your 70s, you might lose an inch or two off your height as disks in your back flatten. Exercise, especially the weight-bearing kind, can help prevent these changes and may even reverse them.

Your Sleep

When you’re older, you spend less time each night in deep sleep and more in lighter phases. You might wake up more and have trouble going back to sleep. Insomnia can be an issue in your 70s, especially for women. You might also find yourself falling asleep and waking earlier. Despite the changes to your sleep patterns, you still need 7-8 hours a night. Do what you can to keep good sleep habits, and talk to your doctor about any troubles.

Your Immune System

Your body’s defenses lose a step in your 70s, which leaves you more vulnerable to illness. Vaccines don’t work as well as they once did for you, but because you’re susceptible to infection and viruses, it’s still important to get shots for flu, pneumonia, and shingles. On the plus side, allergies are less severe and autoimmune disorders are rare at this age.

Your Digestive System

Your stomach lining is more fragile, which raises your odds of having ulcers. That’s especially true if you take a lot of aspirin or nonsteroidal anti-inflammatory drugs (NSAIDs). Perhaps the most common problem at this age is constipation. Part of the reason is that your digestive system doesn’t move food through quite as well as before. Medications and lack of exercise may also play a role.

Your Urinary Tract

Your bladder can’t hold as much as it once did, and your muscles that support it have lost some strength. They might also squeeze when you don’t really need to go, which leads to an overactive bladder. All these things can send you to the bathroom more often. Many women in their 70s have trouble with urine leaking. Prostate trouble, which affects many men this age, can cause trouble going, too.

Your Sexuality

Research suggests that more people in their 70s today are sexually active than in previous eras. But there may be more challenges. You and your partner might have vaginal dryness or erectile dysfunction, as well as other health problems. Body image and stress can play a role, too. But you don’t have to give up on sex. Talk with your partner about what’s enjoyable, and ask your doctor for help with any medical issues that affect sex.

Your Vision

Your pupils react more slowly to changes in light, because your eye muscles are a bit weaker. You’ll need more time to adjust when you move between the indoors and bright sunlight. Some fine details are hard pick out, because there are fewer cells to send messages about what you see back to your brain. The lens gets thicker and more yellow, which makes it hard to see in dim lighting and makes colors less vibrant.

Your Ears

About one-third of people ages 65-74 have hearing loss, and about half of those over 75 do. High-pitched sounds are especially hard to make out, and that makes it hard to understand what others are saying. You may be able to figure out the vowels but not the consonants. Background noise also can interfere more with your conversations. If you find it harder to hear everyday sounds, talk to your doctor about things that can help.

Steps You Can Take

You can’t turn back the clock, but there are a lot of ways to stay healthy in your 70s. Diet and exercise are important. Monitor your health, especially when it comes to watching for problems like cancer and heart disease. Stay active socially, and challenge yourself mentally -- they will help fight mental decline. And talk to your doctor about changes in vision, hearing, digestion, and other issues so you can keep thriving with age.

Ways to Wreck Your Sleep

 

Drink Coffee After Dinner

It’s the caffeine. It was perfect with that apple pie. But at 3 a.m. when you’re still awake? Not so much. Caffeine lurks in lots of places like tea, chocolate, soda, and energy drinks.

Drink Alcohol

A “nightcap” is the perfect way to end the evening, right? Wrong. Alcohol messes with deep sleep, which is important for restfulness, memory, and other things your brain does. It can make you drowsy enough to fall asleep, but it often wakes you up just a few hours later.

Surf the Web

Artificial light at night can be bad for sleep. But the “blue light” on smartphones and computers is particularly bad -- televisions, too. Shut down bright screens 2 to 3 hours before bedtime to get your body ready for snoozing.

Take a Nap

It's a great way to catch up on a little shut-eye. But if you take one after 3 p.m., it might affect you later on. So, no naps and no coffee. A splash of cold water on your face or a brisk walk can get you moving again.

Turn Up the Heat

You’ve probably noticed it’s harder to fall asleep when it’s hot. But did you know it can hurt your sleep quality, too? High humidity can make it even worse. Like so many other good things in life, if you want to get good rest, you gotta stay cool.

Eat Close to Bedtime

A little bit is probably fine. But a big meal or snack can supercharge your metabolism and speed up your brain, which could lead to indigestion and even nightmares. But it doesn’t affect everyone the same way. If you’re a midnight snacker, keep a diary of what happens when you eat late to see if it bothers you.

Take Certain Medications

If you’re supposed to take meds before bed, you should. But some prescription drugs can keep you from getting quality sleep, and some over-the-counter medications are loaded with stimulants. Check with your doctor about what you’re taking and when before you change or stop any medication.

Skip Exercise

Exercise is usually good for your sleep. It can boost your mood, lessen anxiety, and wind you down at bedtime. It also helps set a regular pattern of going to sleep and waking up around the same time each day (circadian rhythm).

Exercise Around Bedtime

Though exercise is good for your sleep, exercising too close to bedtime can ruin it. It doesn’t happen to everyone, but if that sounds like you, try to finish up your workout at least 3 hours before you go to bed.

Ignore Mental Health Issues

You’re more likely to have sleep problems if you have untreated mental health issues. It might be a condition like anxiety, depression, or bipolar disorder. Or it could be a difficult period in your life, like losing your job or partner. Whatever the cause, talk therapy, medication, or both might help. Ask your doctor what’s best for you.

Worry

Did I take the trash out? Did I feed the dog? Is it my turn to do carpool tomorrow? Thinking about these things can keep you up at night. Writing a to-do list before you lie down might help. It can ease your mind and make it easier to fall asleep. Keeping a pen and notepad next to your bed can be helpful if you think of something in the middle of the night.

Argue After Dinner

Difficult or angry discussions late at night can trigger hormones that keep you up. Save tough talks for daylight hours, and try a soothing evening routine. Read a book or listen to calming music. A hot bath or shower or some light stretching exercises might also help you wind down.

Drink Too Much Water

You want to drink enough to stay hydrated, but not so much that it interrupts your sleep with repeated bathroom breaks. That’s why it’s best to spread the amount of water you drink over the course of the day. Don’t try to guzzle it all down before bed.

Sleep In

It may seem like a good way to catch up on rest, but it doesn’t do much to make up for lost sleep. It can mess with your normal cycle of going to bed and waking up. Keep regular hours, and you’ll probably snooze better and longer.

Guide to Ulcerative Colitis

 

What Is Ulcerative Colitis?

It's a type of bowel disease that causes long-term inflammation of the cells that line your rectum and colon (also called the large intestine). This may  lead to sores called ulcers that can bleed and keep your body from digesting food like it should. You can take medicine to calm the inflammation and learn ways to ease its effects on your daily life.

Warning Sign: Abdominal Pain

A belly ache and diarrhea with blood or pus in it could be warning signs of ulcerative colitis. Some people have mild symptoms every once in a while, but others have worse symptoms more often.

Warning Sign: Weight Loss

The long-term inflammation that comes with UC can cause digestive problems. These could lead to:

• Weight loss

• Poor appetite

• Nausea 

• Lack of growth in children

Other Warning Signs

Some people with ulcerative colitis have symptoms outside the digestive system. These may include:

• Joint pain

• Skin sores

• Fatigue

• Anemia (low red blood cell count)

• Frequent fevers

Ulcerative Colitis or Crohn's?

Ulcerative colitis symptoms are similar to those of another inflammatory bowel condition called Crohn's disease. UC only affects your large intestine. But Crohn's can happen anywhere in your digestive tract. It can cause symptoms from your mouth to your anus. Another disease called irritable bowel syndrome can cause long-term belly pain and diarrhea, but it doesn't lead to inflammation or sores in your intestines.

What Causes Ulcerative Colitis?

The exact cause isn't clear. But researchers think your immune system -- which defends you from germs -- is involved. When you have UC, your immune system may not react like it should to bacteria in your digestive tract. Doctors aren't sure whether this triggers the condition or results from it. Stress and your diet can make your symptoms worse, but they don't cause ulcerative colitis.

Diagnosing Ulcerative Colitis

To diagnose ulcerative colitis, your doctor will do a colonoscopy. They’ll insert a tiny camera into your rectum to get an up-close look at the inside of your colon. This helps them spot inflammation or ulcers in the area. A colonoscopy can also help your doctor rule out other conditions like Crohn's disease and cancer.

Do UC Symptoms Go Away?

Your UC symptoms will come and go. The disease can go into remission, which means you may have no symptoms for long periods of time. Remission can last for months or years, but the symptoms will return.

Medications for Ulcerative Colitis

Medications can calm the inflammation inside your colon. The first one you’ll usually try is from a group called aminosalicylates. If that doesn't help, your doctor might prescribe a steroid like prednisone. A third option is an immune modifier, which lowers inflammation by changing the activity of your immune system. It can take up to 3 months before you feel the benefits.

Biologic Therapies

If other medicines don’t help, your doctor may suggest one of a group of medications called biologics. They help your body destroy proteins linked to inflammation. You usually get them in an IV. Another type of treatment is JAK inhibitors, which travel quickly through your bloodstream to block inflammation. You’ll take these as a pill.

Surgery for Ulcerative Colitis

Up to 45% of people with ulcerative colitis will need surgery, either to repair a tear or remove a severely damaged colon. Your UC won't come back after the surgeon removes your colon. Newer surgical techniques mean you may not need a colostomy bag to get rid of waste.

Urgent Care for Ulcerative Colitis

The disease can sometimes cause problems that send you to the hospital. These may include a bleeding ulcer or severe diarrhea that causes dehydration. If this happens to you, doctors will stop the loss of blood and other fluids. If there’s a tear in your colon, you may need surgery to fix it.

Ulcerative Colitis and Colon Cancer

Your risk for colon cancer goes up if you have UC. It depends on how much of your colon is involved and how serious it is. The odds also rise after you've had UC for 8-10 years -- and they go up over time. Treatment that puts your UC in remission may also make cancer less likely. Colonoscopy screening helps doctors find colon cancer early, when it's easier to treat.

• Use websites and cellphone apps to find restrooms in airports, train stations, or other large venues ahead of time.

• Carry extra underwear and wet wipes.

• Bring enough medication to last the entire trip, along with copies of your prescriptions.

• Tell your doctor about your plans to see if you need to take other precautions.

Other Health Problems

Some people with ulcerative colitis get conditions like osteoporosis, arthritis, kidney stones, and eye problems such as uveitis. It’s rare, but UC can also lead to liver disease. Researchers think these problems result from the widespread inflammation. They may improve when you treat your UC.

Living With UC: Reducing Flares

Triggers like stress, smoking, missing doses of medication, and eating certain foods can make your symptoms worse. Once you know your triggers, you can avoid them. If flares continue, talk to your doctor about a change in your treatment plan.

Living With UC: Diet Changes

Diet doesn't cause ulcerative colitis, but some foods may make your symptoms worse. Common ones include dairy, fatty foods, and foods with too much fiber, which can trigger diarrhea. It can help to keep a journal of what you eat and any symptoms you have. Look for links and avoid triggers. If you lose a lot of weight, you may need to work with a dietitian to come up with a healthy diet.

Living With UC: Supplements

Ulcerative colitis often causes bleeding in your colon, which can lead to a shortage of iron in your body. Some medications you take to treat UC can affect the way your body absorbs nutrients like folic acid and calcium. Ask your doctor if you need to take supplements.

Living With UC: Probiotics

These "friendly" bacteria are similar to those that live in your intestine and prevent the growth of too many harmful bacteria. We need more research to know if probiotics can help with ulcerative colitis. You can find probiotics in some yogurts, milk, tempeh, and soy beverages. Or you can buy them as supplements.

Living With UC: Staying Hydrated

Long-term diarrhea puts you at risk of dehydration, which can lead to weakness and kidney problems. To stay hydrated, drink plenty of water. Check with your doctor to see how much fluid you need. 

Living With UC: Relationships

You don't have to let ulcerative colitis get in the way of intimacy. Talk to your partner about how your symptoms affect you and any concerns you have. You might want to see a therapist who specializes in long-term illness. Talk to your doctor if sexual problems become an issue.

Living With UC: Travel

With a little extra planning, most people with ulcerative colitis can travel comfortably. Follow these steps:

• Use websites and cellphone apps to find restrooms in airports, train stations, or other large venues ahead of time.

• Carry extra underwear and wet wipes.

• Bring enough medication to last the entire trip, along with copies of your prescriptions.

• Tell your doctor about your plans to see if you need to take other precautions.

Fitness Mistakes that Can Sabotage Your Workout

 

Just Do It … Right

Exercise can help your physical, mental, and emotional health, give you more energy, and even be a boost for your social and sex lives. Experts recommend 30 minutes a day, 5 days a week. But watch out for a few pitfalls that can make you do more harm than good.

You Bail Out

Skipping workouts “just because” can set you back, especially if you’re on an exercise program. Not only does it make it harder for you to reach your goals, but you also can lose some of the progress you’ve made.

You Have a Meal Right Before

If you eat a meal within 2 hours before working out, your body will be digesting that food, and blood won’t flow as well to your muscles. That can affect your post-workout recovery and lead to cramps and nausea. Instead, try a light snack like peanut butter and a banana, Greek yogurt and berries, oatmeal, or a handful of nuts or raisins.

You Don’t Warm Up

Starting your workout without warming up may save a few minutes, but it isn’t a good idea. Your body needs the warm-up to raise your body temperature and get your blood flowing, to help loosen up your muscles and give you more range of motion. It can be something as simple as light walking, jogging, or biking for 5 to 10 minutes. Be careful not to stretch before warming up.

You Bounce When You Stretch

You’re more likely to hurt your muscles or make them tighter if you move around when you stretch. Hold each one steady for 20 to 30 seconds. There is a type called ballistic stretching that calls for bouncing, but you shouldn’t try it without working with a professional trainer or coach first.  

You Don’t Have Good Posture

This can limit your progress and could lead to a fall or an injury. For example, be careful not to lean on equipment, like a treadmill, while you’re using it. And if you’re lifting weights, try to keep your back straight and your shoulders back and relaxed. Don’t lock your knees, either.

You Hold Your Breath

You might do this without even knowing it. But it’s important to pay attention to your breathing. Holding your breath limits the amount of oxygen coming into your body. If you hold it too long, you might pass out. When you’re lifting heavy weights, take a deep breath before you start a set, then gradually let it out as you go. 

You Slack On Your Form

This can keep you from targeting the right areas and limit your range of motion. It can actually make you weaker and damage your muscles. Use lighter weights and perfect your form before moving on to the heavier stuff.

You Stray From Your Plan

If you’re just starting out, you may be tempted to try too many things too quickly. You can get overwhelmed and do too much. Set goals and know which muscle groups you want to target before you start your workout.

You Ignore Your Limitations

Don’t try to lift more weight than you can handle. You can get hurt, and it can mess up your technique. When you do go for more weight, add only a little at a time and get comfortable with it before going further.

You’re Too Competitive

It’s natural to want to compare yourself with others, but don’t change your workout, or try to lift too much to keep up with someone else. You don’t know their experience or skill level, so it’s best to stay within your limits and focus on your goals.

You Socialize Too Much

While the gym is a good place to meet people, talking while you work out may not be a good idea. It’s best to concentrate on what you’re doing and keep chats between sets or between exercises short. There’s plenty of time for that before or after the session. On the other hand, if you can hold a normal conversation while working out, you're probably not overdoing it.

You Go Heavy All the Time

Even if you’ve set a goal of getting stronger, you should mix things up -- do more reps with lighter weight and fewer reps with moderate or heavy weight. Training with heavy weights every time you work out can actually keep you from adding muscle and raise your chance of injury. You might vary your workouts with moderate-, heavy-, and light-weight days.

You Only Do What You Like

You may like some exercises better than others -- probably the ones you’re best at -- but you need to work all muscle groups. Targeting the same ones all the time can make it hard for them to recover. Try to focus on different spots and develop each of them.

You Don’t Take Water Breaks

Staying hydrated is important for cooling off your body and keeping your blood flowing. Drink water before your workout, then 6 to 8 ounces for every 15 minutes you’re active, then some more once you’re done.

You Don’t Know When to Stop

You may have heard the saying “No pain, no gain,” but serious pain can mean you’re using too much weight or it’s time to stop. Pushing through can lead to injury. If you’re starting out, it’s normal to have some soreness for a day or so after working out. If it lasts longer, it probably means you should cut back.

You Don't Cool Down

Once you finish, you should ease out with some mild stretching. This can help get your heart rate, blood pressure, and breathing back to normal levels.  Stretching your muscles while they’re warm and blood is flowing to them may also help them lengthen and stretch more easily.

Exercises for Better Sex

 

Cardio

Getting physical can ramp up the pleasure for you and your partner. Any activity that gets your heart beating faster and you breathing harder, from brisk walking to cycling, can boost blood flow -- including to your nether regions. That’s a plus for both genders: stronger erections for men, and greater arousal for women according to a University of Texas study.

Swimming

Harvard researchers found that male and female swimmers in their 60s had sex lives similar to people 20 years younger. Swimming builds endurance, boosts blood flow, improves flexibility and strength, and slashes stress. It also burns some serious calories, a plus for anyone who's overweight (extra pounds lower libido), especially obese men with erectile dysfunction.

Core and Abs Work

A strong, flexible core underpins most everything you do. That includes performing between the sheets.

Frog Pose

This move will make you more flexible during lovemaking, says NYC-based exercise physiologist Liz Neporent. It's an intense hip opener that stretches your inner thighs, groin, and hips. It also releases stress, which can be a real buzz-kill in bed.

Hinge

To help hold yourself in a "favorable position" without your back or legs giving out, Neporent recommends the hinge. Lean back at a 45-degree angle for a few seconds before returning upright, and repeat. The move is subtle but creates a lot of staying power.

Kegels

Developed to treat urinary incontinence, these strengthen your pelvic floor muscles, and that may mean more intense orgasms. Women may be more familiar with Kegels, but they also help men prevent premature ejaculation. But studies show half of people don't do them correctly. Ladies, if you put a finger in your vagina, you should feel a pulling up when you squeeze. Men, your penis will lift up.

Plank

This is a perfect way to strengthen the deepest layer of your ab muscles (transversus abdominis), along with your upper arms, thighs, and buttocks. These muscles help stabilize you so you can stay close to your partner when and where it counts most. Do it once a day, and build up to 60 seconds or longer. If it's too challenging on your toes, try balancing on your knees instead.

Cat/Cow Stretch

Think of this yoga pose as another form of foreplay. It limbers your spine, helps get you into an even breathing rhythm, and improves focus -- so your mind stays in the moment. Move with a steady flow, so that each rounding up (the cow part) takes a full breath out and each arching downward (the cat part) takes a full breath in.

Pelvic Thrust

Whether your favorite position is missionary or cowgirl, this move is a key part of it. But powerful pushes can be exhausting when you're out of shape. Work your glutes, calves, and hamstrings to build stamina and flexibility. Pelvic thrusts also sculpt your booty, so you feel good and look good.

Better Together

Couples who sweat together stay together, so make an exercise date with your significant other. Studies show that challenging physical activities spark arousal. You'll be more attracted to your partner post-workout, too. Coordinate your actions (for example, run at the same pace) to strengthen your emotional connection even more.