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Listen To Your Body:
Take Care Of It
By
Cathy Corcoran |
 “I
ignored the symptoms for months,” says Jeanne, a 64 year-old
woman from Hingham. Jean had gained weight, and was
increasingly forgetful and sluggish, especially in the
morning. “I told myself it was because I was getting older,”
Jeanne says, but there was a reason for Jeanne’s lethargy.
When she had her annual physical last spring, her blood
sugar was sky high. She had Type 2 diabetes.
More than 25 million Americans have diabetes, and the
disease is on the rise in the US, and in the world. The
Centers for Disease Control (CDC) calls the situation a
“diabetes epidemic.”
Complications of the disease include increased risk for
heart disease, stroke, blindness and loss of limbs through
amputation. Obesity, also on the increase in the US, is
considered a risk factor for developing diabetes.
A long time fan of pasta, bread and sweets, Jeanne says,
“When I was diagnosed, I got really scared. I knew I had to
get serious about my eating habits.”
“It can take a diagnosis like diabetes or a heart attack or
stroke for some people to change their diets,” says Sharon
Gallagher, a registered dietician with the Brockton Visiting
Nurse Association. “Most people know what a good diet is,”
Gallagher explained. “But as we get older, we face bigger
challenges to eating healthy.”
“People over age 50 can be set in their dietary ways, and
they’ve probably been cooking for their families for years,”
she says. “They’re tired of cooking big meals, and
especially if they live alone, or it’s just a husband and
wife in the household, they’d rather open a can of soup or
pop a frozen dinner in the microwave than cook a real meal.”
But these convenience foods are often high in calories, fat
and sodium, things that not only put on extra pounds, they
increase the risk of getting diseases like diabetes, heart
disease, even cancer. And if a person already has one of
these conditions, a poor diet can make everything worse.
Gallagher is available to meet with clients of the Visiting
Nurse to assess their diets, set goals and make
recommendations for a healthier eating plan. “I can give
them the facts about good eating habits,” she says, “but the
motivation to change has to be there. Some people want to
live to see their grandchildren grow up, others want to lose
weight so they can walk around their neighborhood, others
just want to be able to fit into an airplane seat. I tell my
clients to focus on what’s important, and remember that when
they’re tempted to slide back into unhealthy eating.”
“When I was younger, watching what I ate was all about
trying to lose weight so I’d look better,” Jeanne says. “Now
I’m more focused on eating good foods to keep my body
healthy.”
Jeanne ‘s doctor put her on diabetes medication and she
changed her diet to avoid white bread, white rice, pasta and
foods high in sugar. She began to feel better almost
immediately, but what surprised her most was how much better
she felt mentally on the new eating plan. “I’m thinking
clearly now,” she says. “I feel better than I have in
years.”
“The brain is greatly affected by the foods we eat,” says
Nancy Emerson Lombardo, PhD. Founder and President of
HealthCare Insights. “As we age, most of us will experience
some memory loss, and some will develop Alzheimer’s disease
or some form of dementia, but we’re finding that a diet rich
in antioxidants and good fats can slow mental decline and
actually enlarge some parts of the brain.”
Dr. Emerson Lombardo’s work focuses on brain health through
nutrition. An adjunct research professor at Boston
University School of Medicine, she has developed a
nutritional program to help people reduce their risk of
Alzheimer’s disease, and to slow progression and improve the
lives of persons who are already living with Alzheimer's.
She says that a good diet includes more plant foods than
animal foods. “Vegetables and fruits contain most of
essential nutrients we need to help us reduce cholesterol,
reduce inflammation in our bodies and help control blood
sugar,” said Lombardo.
“These not only reduce the risk of diabetes and heart
disease, they are all essential to brain health.”
She recommends “good fat” that comes from olive oil, nuts,
avocado and other plant based foods. Omega 3 oil, found in
fish and in cod liver oil is also good for the brain.
“Most of us have come to believe that fat is bad,” she says.
“But it’s saturated fat and trans fat that’s bad for us.
Good fat is actually essential to brain function. In fact,
we’re actually fatheads. Most of the brain is made up of
lipids or fats.”
Emerson Lombardo consults with individuals, families and
health care providers, and is currently implementing her
Memory Preservation Nutrition program in several assisted
living residences in the area.
Some seniors just can’t get out to buy healthier foods. They
live alone, and may have small fixed incomes. South Shore
Elder Services, based in Braintree, operates the Meals on
Wheels program in eleven communities and serves meals Monday
through Friday at 17 sites on the South Shore.
Ry-ann Bonilla is Nutrition Director at South Shore Elders.
She works with nutritionist Regina Njoroge to develop menus
for the nutrition program. Meals contain lower amounts of
sodium, saturated fat and sugar, and include meat,
vegetables, starch, milk, bread and dessert. Special Chinese
and Kosher meals are available, as well as pureed meals and
ground meals for those who are undergoing dialysis or have
other specialized medical needs.
Bonilla says that some clients complain about the blandness
of meals. “They miss the taste of salt that they’ve become
used to,” she says. “We use spices to add flavor, and
eventually, most people become accustomed to the new
tastes.”
The meals are calorically balanced to include one third of
the daily recommended allowances for key nutritional
ingredients. “As we age, our metabolism slows down,” Njoroge
says. “Our bodies and brains still need important nutrients,
but we need fewer calories than we did when we were younger.
We need to make good choices in the foods we eat to avoid
weight gain and maintain a healthy body.”
Jack is a 70 year-old Scituate man who was rushed to the
hospital back in 2002 with severe chest pains. “They told me
I needed an emergency angioplasty,” he says. “They inserted
a stent into my artery to keep it open and keep the blood
flowing. It was the scariest night of my life.”
After a successful surgery, Jack’s doctor put him on
medication and told him he had to change his diet, exercise
more and lose weight.
“I had the fear of God put into me,” Jack said. “I joined a
gym, cut my calories, and stopped eating junk food
entirely.” Within six months, Jack’s cholesterol had dropped
dramatically, he had lost 30 pounds and he felt great.
But after several years, the weight started creeping back
on, and this past year, Jack had two knee replacement
surgeries that kept him from exercising for months.
“I spent most of last year sitting on the couch feeling
sorry for myself and eating potato chips and cookies,” Jack
says. He has gained back all the weight he lost in 2002, and
added a few more pounds as well. “I feel terrible,” he says.
At his last physical, his doctor had to increase his blood
pressure medication and told him he had to lose weight.
Jack sighs. “I know I should eat better, but I seem to have
lost my motivation. Having this extra weight just makes me
feel bad about myself.”
Not A Moral Issue
“I tell my clients that diet is not a moral issue,” says
Betsy Cohen, founder of Whole Health for Women. “People know
they should eat better, but there are so many emotional
issues involved with food, it’s hard to do what we know is
right.”
A former therapist, Cohen is a graduate of the Integrative
Nutrition Program at Columbia University. She says that many
people turn to food for comfort, especially during times of
stress. Others love the foods they had as children, even
though as adults, they know they shouldn’t eat them.
“If you grew up eating lots of pizza and pasta, or your
mother baked cakes and pies for the family, you associate
those foods with comfort and pleasure.” Said Cohen. “Of
course you’re going to want to eat them, especially if
you’re stressed, you’re lonely, or you’re in poor health.”
Cohen counsels individuals and groups in a program that
combines nutrition and lifestyle, as well as physical,
emotional and spiritual health. Her clients are typically
women who are frustrated with their health, stressed and
overwhelmed and ready to change. Often, they are confused
about their relationship with food and want to lose weight,
control cravings, incorporate exercise and control or
minimize health issues. She focuses on helping clients
understand how their bodies work and why they sometimes
manifest disease. Then they acknowledge the role that
emotions play in eating habits, and begin to nourish their
bodies from the inside out with wholesome foods. Clients
also learn to become aware of how environmental factors
affect them, and learn more about women’s health issues,
including weight loss, stress, menopause, peri-menopause,
fertility and other conditions. Finally, they work to
develop a belief system that bypasses denial and deprivation
and instead promotes inner peace and satisfaction.
Cohen says that most of us have lost touch with what our
bodies really want and need. “I often say that the food we
eat is actually secondary,” Cohen says. “The real issue is
what do our bodies crave? How can we give our bodies and our
souls what we really want?”
“When I discovered I had diabetes, I had to become more
aware of my body and its needs,” Joan says. “I have to stick
my finger with a lancet and monitor my blood sugar every
day. If I eat right and exercise, I feel good. If I don’t, I
know I’m going to pay the price.”
She wishes she hadn’t ignored her symptoms for months, and
blames her hectic life - working an irregular schedule,
commuting, and caring for her husband, who also has a
chronic disease. “When you’re living a busy life and taking
care of your family, it’s easy to put your health last on
the list,” Joan said, “but especially if you’re over 50, you
need to listen to your body and take care of it. I’m sorry I
got diabetes, but I’m grateful that it’s made me more aware
of my body, and made me willing to make changes so I could
live a healthier life.”
Resources:
Brockton Visiting Nurse Association
Nutritionist services available to clients. Serves
clients from Quincy to Fall River
(800) 295-6341 www.Brocktonvna.org
South Shore Elder Services
Meals on Wheels for homebound elders. Congregate meals
served at 17 sites on the South Shore.
(781) 848-3910 www.sselder.org
Health Care Insights
Nancy Emerson Lombardo, PhD Nutritional consulting for
individuals, groups, health care providers and institutions.
(978) 621-1926 www.Healthcareinsights.net
Whole Health for Women
Betsy Cohen Consulting for individuals and groups.
(617) 571-8873
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About The Author
Cathy Corcoran has been a columnist and feature writer
for The Patriot Ledger, a radio host for 95.9 FM WATD, and a
communications consultant for the Massachusetts Department
of Public Health and many other clients. She helps preserve
family stories through books, slide shows, videos and how-to
workshops. Her web site is www.HowtoTellYourFamilyStory.com..
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