Arthritis

Walk This Way
It may not make sense at first, but when arthritis makes your joints ache all over, a workout of sorts may be in order. Researchers at the Hospital for Special Surgery in New York City recently studied more than 100 people who had arthritis of the knees. Half were put on a walking program; the other half did not partake in regular exercise. After eight weeks, the walkers reported decidedly less pain and less reliance on pain medication. Also, they were able to walk farther without pain than they had been able to do in the experiment's pretest.

Celery Tonic
For such a seemingly mild-mannered vegetable,celery packs a surprisingly strongmedicinal punch. Celery seed contains at least 12 compounds that have anti-inflammatory effects, which makes celery desirable as a naturaltreatment for arthritis. You can take celeryseed in extract form, available in herbshops and health food stores, or you can eat the stalks themselves. Four stalks of celery a day should deliver healing benefits.

European Cure Catches On
With three out of four people over the age of 65 classified as arthritis sufferers to somedegree, any supplements that offer relief for stiff, painful joints would be welcomed by millions in the US. No wonder, then, that in recent years interest has grown markedly in the naturally occurring glucosamine and chondroitin.These supplements-a sugar (glucosamine) and a substance found in connective tissues (chondroitin) - are extensively taken in Italy, Germany and France, where they are said to both relieve pain and go one big step further: they purportedly help cartilage to regenerate. It is difficult to document these claims scientifically (drug companies are hesitant to fund research on natural substances that cannot be patented and marketed "exclusively" for profit); but The Arthritis Foundation in the U.S. has gone so far as to say that results on glucosamine are quite promising.

Dosage: To ensure quality (and purity), ask a pharmacist for the pharmaceutical grade of glucosamine and chondroitin sulfate. They come in tablet or capsule form. A common dosage is 500 mg of glucosamine three times a day, and 250 mg of chondroitin two or three times a day.

Cayenne: A Pepper Pain Blocker
Among its many uses, cayenne is touted by numerous herbalists for its impressive efficacy against many kinds of pain, especially chronic pain, which is why it is well suited as a remedy for arthritis. Cayenne contains a compound called capsaicin, which, among other things, blocks pain impulses from traveling to thebrain. As a bonus, the pepper is said to boostthe production of endorphins, the natural painkillers produced by the body after exercise.

Green Tea Prevention
Recent research performed at Case Western Reserve University's School of Medicine indicates that green tea may both prevent the onset of arthritis and reduce the severity of its symptoms. The reason is that polyphenols - antioxidants found in green tea - possess anti-inflammatory properties. So starting the day with a cup of green tea can do a world of good.

Don't Overlook Vitamin D
Recent research has shown that some individuals who have arthritis may also be deficient in vitamin D. In a large-scale study, people who consumed little vitamin D were three times more likely to see their arthritic knees take a turn for the worse than those who ingested high levels of the vitamin. (This maybe exacerbated in winter, when typically people don't spend as much time outdoors, since the sun helps the body to produce vitamin D.) Salmon and sardines are rich in the vitamin, as is milk. If you're not getting enough vitamin D in your diet, taking a supplement of 400 IU per day is also a good idea.

Putting an "Old" Hormone to New Use
Pregnenolone , like estrogen and testosterone, is a steroid hormone naturally produced in our bodies from the cholesterol we have stored up inside. Despite the name, it has nothing to do with pregnancy, and is produced equally among men and women. Like other hormones, its production wanes with age. Some 50 years ago, in a number of experiments, pregnenolone was used as an effective, gradual treatment for rheumatoid arthritis patients. Now, with spurred interest in other hormone supplements, pregnenolone is getting a second look as a treatment for rheumatoid arthritis, especially from doctors and patients who are concerned about the side effects of cortisone (which indeed works more quickly to relieve pain). If your internist or orthopedist is not familiar with pregnenolone's effects, you might ask for a referral to an endocrinologist.

A Root for Pain Control
It may not be high tech, but a poultice made of ginger root (or heated ginger root and olive oil) , steamed and laid into a cloth, can help ease the pain of rheumatoid arthritis, especially among patients who must restrict the use of allopathic pain medications, such as aspirin (and steroids). Multifaceted ginger has long been considered an aid for both circulation and relaxation. The fact that it may calm inflamed joints is not so surprising.

An Herbal, Fatty-Acid Solution
To ease tenderness and pain in swollen joints,consider a little-known extract of borage seed oil: Gamma linolenic acid (GLA). Herbalists and naturopaths have known about it for years, and now some internists and rheumatologists are also becoming fans of the oil. Judging from recent studies, GLA, taken in large doses, has a marked effect on pain and swelling of afflicted joints. As with acupuncture, however, the "cure" won't come right away. It may take from 6 to 12 weeks to feel real results. The dosage used in the study was 2.8 g per day (that's grams, not milligrams). Check this dose with your doctor or other health practitioner, and ask about possible side effects and drug-herb interactions.

A Berry Fine Arthritis Remedy
Lip-smackingly sweet cherries, blueberries and blackberries are a flavorful alternative remedy for reducing swollen joints caused by arthritis. The secret ingredient? Flavonoids. These brightly colored compounds found in berries increase fatty acids in your system, which can affect muscle tissue and lessen swelling.

Spice Up Your Life
Spicing up your sandwiches, burgers and other entrees with plenty of onions and garlic can both fire up the taste and cool down an arthritic condition. Both these foods are high in sulfur, which absorbs toxins that may be irritating joint tissues.

A Two-Step Supplement Painkiller
If painkillers and other drugs have got you down, it may be time to try a supplemental approach to managing arthritis pain. CoQ-lO (coenzyme Q-10) has been gaining fans in recent years because of its reported ability to stabilize cell membranes and thus prevent cells from breaking down in the joints. (Antiaging experts also note this effect.)

In addition, a supplement called quercetin can help block the release of histamines into the blood, which means less inflammation, experts say. Both substances are available in health food stores.

Suggested dosage: 30 mg of CoQ-10 daily; 100-500 mg of quercetin daily. Check with your doctor to see if these supplements are appropriate for your condition.

No Potatoes, No Tomatoes
If your joints are feeling a little achy, clean out your refrigerator. According to nutritionists, plants from the nightshade family, such as potatoes, eggplant, peppers and tomatoes,contain solanine, a little-known inflammatory agent that can sometimes exacerbate arthritis.

Oiling the Joints
Just like the Tin Man, people with arthritis may need to oil their joints. But not just any oil will do. Avoid consuming corn and peanut oils, which contain large quantities of arachidonic acid, a substance produced by the body during an inflammatory attack. Because of this, corn and peanut oils may actually exacerbate arthritis symptoms.

Instead, opt for evening primrose and flaxseed oils; both are rich in the omega-3 fatty acids also found in fish. If you don't want to add fish to your diet three times a week, supplementary capsules, available in many drugstores and in health food stores, can be taken daily.

A Devil of a Cure
For temporary relief of minor arthritic pain, devil's claw, also known as cat's claw, acts as an anti-inflammatory agent and has an analgesic effect. The extract, which can be purchased at health food stores, should be taken orally three times a day. Alternatively, you can make a tea by mixing 1 to 2 grams of the dried, powdered root with a cup of boiled water. Drink one cup of tea three to four times a day.

A Hot Cup of Relief
Drink away stiffness with a hot cup of willow bark tea. Willow bark contains salicylates, the potent ingredient in aspirin. To brew the tea, add 1 teaspoon of dried willowbark to a cup of boiled water. Steep for 5 minutes, then strain before drinking. You can safely sip up to three cup a day.

Caution: If you're already taking aspirin or another anti-inflammatory drug, consult your doctor before taking willow bark.

A Healing Wrap
A spa-like treatment can soothe stiffness and soreness in arthritic joints. To give yourself a healing wrap:

1. Wrap the area-your wrist, for example-in a bath towel.
2. Place your wrapped wrist under a stream of hot, but not scalding, water until the towel becomes saturated.
3. Relax and let the damp heat ease the pain until the towel begins to cool.

During a serious arthritis attack, you can repeat the process once every hour.

Skip the Wheat
Are you sidelined because of pain in your hip? Go gluten-free. Gluten, a protein in wheat, has been found to trigger allergies that can exacerbate arthritic conditions. Try avoiding wheat-based breads, pastas and doughs, and your hip may begin to loosen up.

Too-Strong Solution?
A controversial arthritis remedy is dimethyl sulfoxide (DMSO), a chemical solvent derived from wood pulp. The solvent helps to reduce inflammation when massaged into arthritic joints. However, some physicians believe that the chemical can cause cataracts if used too frequently. Ask your doctor for advice before applying DMSO to swollen joints. (Some would also advise a second opinion.)

Homeopathic Help from Poison Ivy
Admittedly, it is difficult to imagine how ingesting extract of the poison ivy plant could help relieve the pain and stiffness of early morning arthritis episodes - the kind that fade as you get up and move around. But for years homeopaths have prescribed rhus tox, a heavily diluted formulation of the poison ivy plant that has brought favorable results.

Suggested dosage: 6X or 30C.

An ACE Cure
Antioxidants are more than vitamins, arthritis doctors say. Much more. Antioxidant nutrients in foods and in supplements may help reduce age-related and "free radical" cellular damage to the cartilage surrounding painful joints-resulting in less pain and freer movement over time.The approach favored by some doctors is known as ACES, for vitamins A, C, E and the mineral selenium. Recommended (and generally safe) dosages are:

• Vitamin A: 5,000 IU per day
• Vitamin C: 500 mg per day
• Vitamin E: 400 IU per day
• Selenium: 200 mcg per day

Note: Higher doses of selenium can be harmful to some people.

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Balance Problems and Aging

The Simple Stork Test
Perhaps the best exercise to perform in later in life is to simply stand on one foot for as long as possible, and then switch to the other foot and repeat. Easy as it sounds, this drill helps improve balance, muscle strength , and flexibility -  traits that are known to decline in late life when not used (and possibly cause falls). The so-called Stork Test has also been used by researchers at the National Institute on Aging to gauge subjects' rate of aging. Absent practice (starting at 15 seconds per foot, graduating to 15 minutes or more), the younger you are, the longer you will be able to stand there looking like a stork.

A Helpful Yoga Pose
It is never too late to improve your balance and coordination. The tree pose, practiced in hatha yoga, is a simple way to build confidence in your gait and posture as you age:

1. First, while standing with your bare feel parallel to each other, shift your weight to your left leg, and place the heel of your right foot against your left ankle.
2. Slowly slide your right foot up the left leg, gently helping it along with your right hand until it feels snug against your left knee or thigh. (You can hold on to a chair or table with the other hand for balance, if necessary.)
3. Let your arms hang straight down and fix your eyes straight ahead at an object in the room-the focus will help your balance. Breathe slowly and deeply.
4. Raise your arms over your head, slowly, trying to keep them as straight as possible. Bring the palms together.
5. Breathe deeply while holding this variation-on-a-tree pose as long as possible. It may be only a few seconds at first. But after you repeat with the opposite leg, and practice, you will notice improvements fairly quickly.

Remember: Age-related declines in balance are often noted by researchers in the absence of exercise. This serves as a counterattack!

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Blood Clots

Exercise a Solution
We've long known that workouts are good for the heart, but only now are researchers focusing on what exactly makes heart vessels narrow, leading to dangerous blood clots and heart attacks. One of the answers is inactivity. When 44 men and women over age 65 were placed on a thrice-weekly walking or jogging program for six months in a recent study, they were markedly less likely to suffer blood clots than those who only did flexibility exercises. Moreover, the blood of the walkers and joggers was found to be less likely to clot in the morning-the time of day when heart attacks are most likely to occur.

Note: These substantial benefits disappeared once the exercise routines were stopped.

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Bones, Muscles and Aging

BUILDING STRONG BONES

• Preventing Osteoporosis - Precisely

A recent change in federal guidelines calls for more calcium in our diets than was previously thought sufficient. Formerly, 800 mg was the standard recommendation for healthy bones for adults, even though most adults consume only 500 mg to 700 mg a day, researchers say. The new numbers:

Adults under 50 should get 1,000 mg daily
Adults over 50 should get 1,200 mg daily
Teenagers should get 1,300 mg daily

Translation: Adults should now have four servings a day of low-fat milk, yogurt, low-fat cheese or other calcium-rich food, including fortified orange juice. To ease the load, try splitting a cup of yogurt for breakfast and lunch (or dinner) as a sweet side dish.

CARING FOR MUSCLES

• Arnica: A Gentle Way to Treat Pain

After a workout or activity that is too strenuous, homeopathic remedies made from the arnica plant can help reduce or stave off feelings or soreness that become more common as one ages. In addition to reducing the throbbing or stinging associated with sharp bruises (such as a black eye), arnica also works to reduce swelling around the locus of the pain. Suggested dilution is 30C taken orally once or twice a day, as needed. You can find arnica tablets are most health or natural food markets, and even in a few grocery stores. The arnica gels and ointments, which can be applied topically to reduce muscle pain, are also widely available.

Building Muscle After Age 40

Weight lifting is not just for the young. Gerontologist and others who study aging now know that muscles built when you are 40, 50 and 60 can help more than just your self esteem. Developed leg, trunk and arm muscles protect older bones from injuries related to frailty. These muscles help keep bones, which peak in density between ages 21 and 30, stronger longer.

Indirectly, new muscles also improve balance, reducing the chances of a dangerous fall late in life. Even lifting 5- or 10-pound dumbbells or using ankle weights four or five times each week can make a noticeable difference. For safety reasons, those over 60 should lift weights only under a doctor's supervision.

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Endurance Problems

• Chinese Root Enhances Performance

It is no secret that as we age, our bodies slowly lose muscle and tend to build pockets or layers of unwelcome fat. One way to combat this - in conjunction with a regular exercise program - is to start taking a supplement made from a Chinese root, ciwujia, that can help boost fat metabolism and training performance. It has been utilized by mountain climbers to good effect; in animal studies, it has been shown to boost endurance. Results of human trials in both China and the U.S. will soon tell us how effective the supplement may be. In the meantime, it can be found in health food stores under the trade name Endurox. As a fat fighter, the root is said to shift metabolism during exercise from burning carbohydrates to burning fat. Not a bad trade-off for most middle-agers.

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Eyes and Aging

• Relaxing the Huxley Way

Take it from Aldous Huxley, the author of Brave New World and The Art of Seeing: Eye exercises can be not only relaxing, but also necessary for healthy vision as you age. One simple workout is called "palming", which was first popularized by Huxley back in the 1940s. Although it never caught on a mainstream visual therapy, eye doctors today continue to give the practice high marks.

First close your eyes then cover them with your palms - with the lower palms resting on your cheekbones (this keeps the eyeballs from being rubbed inadvertently). To further the relaxation, try placing your elbows on a desk or table. Maintain this position for 30 - 60 seconds, and repeat whenever you feel tired. In addition to relieving eye strain and fatigue, your vision may improve for a time following the workout.

A Hint to Stave Off Presbyopia
The eyes, for better or worse, are true biomarkers. as such, the lens of the eye steadily hardens and thickens with age and usually begins to cause vision problems in a  person's early 40s.

Close-up vision is the first to become fuzzy, as the lens has stiffened and is unable to respond fully to the muscles "tugging" at it to focus. This condition is known as presbyopia, sometimes called middle-age farsightedness.

In the field of behavioral optometry, however, some patients have been able to improve their eyesight in middle age through vision therapy and low-light visual exercises.

Not every optometrist is familiar with these exercises, and results are not yet guaranteed. But if you have the time, inclination and a disdain for corrective lenses, you may want to try working with a behavioral optometrist. Therapy sessions (some in darkened clinic rooms, where you practice tracking objects in flickering light) may last from a few weeks to a few months.

• Blinking for Better Vision

Why think about a blink? Because it may boost your vision, eye doctors say, especially if you do a lot of close-up, near-focus, eye-straining computer work or reading. Blinking lubricates the eyes naturally, with tears, and it also rests them by shutting out light, if only for a tenth of a second at a time.

Try this easy exercise: First, blink six or so quick, flickering blinks; then close your eyes for a few seconds. During a tough day at work, after long spells on the computer or after hundreds of pages or reading, repeat the blinking drill every 20 minutes or so. Sure, you blink automatically. But adding a few here and there, experts believe, may also slow the effects of aging upon the eyes.

• Playing Safe

The newest - and safest - way to protect your eyes from sports (and other) injuries, especially from such things as tennis balls and racquet balls that we don't react to as quickly in middle age, is to toughen up your glasses or goggles. Here's why: in recent tests, glasses made of high-index plastic shattered when hit by tennis balls flying at 40 mph; those made of glass shattered when hit by balls traveling at 89 mph. Meanwhile, polycarbonate lenses withstood tennis ball missiles fired at 130 mph!

CATARACT PREVENTION

• Sunglasses - Made in the Shade(s)

While cataracts can strike in middle-age, they are much more commonly diagnosed after age 65. Explaining the condition to patients.. eye doctors sometimes compare the gradual clouding of the eye lens with adding drops of milk to a glass of clear water, one drop at a time, with each drop signifying a year's worth of aging. Eventually the clouding of the lens can lead to blindness, though it is easily treatable with surgery. To postpone the condition, however, it helps to develop sound sunglass habits starting in one's 20s and 30s.

In bright sunlight, try to always wear good sunglasses with dark lenses. Clinical research has shown that eyes suffering from years of overexposure to ultraviolet rays are more likely to develop cataracts.

• C Is For Cataract Control

Research has found that vitamin C may help combat a myriad of diseases, including cancer and heart disease. And limited evidence suggests it may even ward off blindness. A study of 247 women, ages 56 - 71, showed that those who took vitamin C supplements for 10 years or more had 80% fewer cases of early to moderate cataracts than women who did not take supplements. More studies are needed to corroborate the link. Until then, experts say the findings offer more reason to include plenty of vitamin C-rich foods and drinks in your daily diet.

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Hearing Loss, Aging-Related

• Long-Term Hearing Protection

Because hearing loss is often so gradual as to go unnoticed for decades, preventing age-related declines isn't commonly taught in medical schools. Nor is it practiced by most family doctors or internists. But audiologists - specialists in measuring hearing and fitting hearing aids - point out that lifestyles have made modern middle-aged men and women pay more attention to their ears.

Consider: Noise above 85 decibels can have negative effects, while personal stereos, construction jackhammers and rock concerts have all been measured at 110 decibels. Bottom line: Think seriously about using earplugs when mowing the lawn, attending concerts, or if, by chance, you work in a kennel filled with yelping dogs. Drugstore-bought earplugs will help; custom-fitted ones (from an audiologist) will be more comfortable, more expensive and more effective.

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Heart Disease Prevention

• Oatmeal Is Here to Stay

Long before oatmeal was promoted in television ad campaigns, doctors knew that that the fiber in oatmeal was good for the cardiovascular and and digestive systems. Now science has caught up with folklore. Research from Rush-Presbyterian-St. Luke's Medical Center in Chicago has shown that eating one large bowl of oatmeal daily can lower overall blood cholesterol readings by 6%.

Every bit as important, oatmeal as heart helper can raise one's HDL (high-density lipoprotein, or "good" cholesterol level by as much as 15%. What's more, these readings don't track any additional health benefits you might accrue by adding such extras a strawberries, bananas or other sweet, fibrous fruits to your bowl of oatmeal.

• The Prudent Post-Workout Cooldown

First, congratulate yourself for having started and stuck with an exercise program. Now keep in mind one often-ignored caveat, courtesy of exercise physiologists: A proper cooldown period after exertion is not only important, it could be lifesaving. Heart irregularities and heart attacks sometimes occur after exercise, for want of a smooth deceleration of the heart rate.

Critical Hints: Avoid standing still or sitting down immediately after you've exercised heavily - that includes post-workout sessions in the sauna or whirlpool. Instead, walk slowly for at least five minutes after a vigorous workout, especially if you are middle-aged or older or have known heart problems.

• Exercising the Heart - Gradually

Most people realize that the better shape they're in, the less likely it is they'll get winded doing everyday things like walking up a flight of stairs. Therefore, exercising is probably the best way to keep yourself breathing freely. But if you find that you are still short of breath every time you run up a flight of stairs or go for a brisk walk, you might not be working out effectively. The best way to increase your cardiovascular health is gradually. If you are running a mile very quickly one day, and taking a leisurely stroll the next, you are not going to build endurance. Exercise physiologists (and cardiologists) recommend the following:

1. Estimate your target training intensity (target heart rate).
2. Subtract your age from 220, then multiply the result by 65% (your lower limit) and 85% (your upper limit).
3. Start exercising at the lower limit and gradually work up to your upper limit over a period of several weeks-or longer if you still feel exhausted at the lower levels.

You should breathe easier after just a few weeks. If you are still gasping for breath, you might have exercise-induced asthma or a more serious condition. Note: Before you begin any exercise program, it's important to be evaluated by a physician.

TRIGLYCERIDE CONTROL

• "Tri"ing Harder

In recent years, more and more doctors have begun recording and reporting patients' blood levels of triglycerides as well as their cholesterol levels. A wise move, since this fatty substance in the blood can, in high amounts, lead to coronary artery disease and heart attack. So be sure to ask about your level at your next checkup: 100 to 200 is thought to be the prime target level. and lower is better. Three ways to keep your "tri" level down:

• Regular aerobic exercise
• Cut down on saturated fats and sugars
• Increase intake of the omega-3 fatty acids (found in tuna, sardines and flaxseed oil)

HIGH BLOOD PRESSURE PREVENTION

• Simply Suck Air

One of the simplest, most-often overlooked strategies to prevent high blood pressure is, literally, right under your nose-deep breathing exercises. Try the following technique, adapted from Chinese medicine:

1. Take a slow, deep breath through the nose, allowing the lower sections of the lungs, then the rest of the lungs, to fill with air.
2. Exhale slowly, for 10 seconds, either silently, or with an audible sigh, to remind yourself that the lengthy breath has been completed.
3. Repeat these inhale/exhale workouts four to five times a day, even if only for a few minutes at a time (at red lights in traffic or perhaps each time the E-mail beeps).

The potential health benefits include lower blood pressure, increased relaxation and heightened immune defenses, according to practitioners of Chinese medicine.

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Hormonal Deficiencies

• DHEA: Too Good to Be True?

It's true that we all have lower levels of certain hormones as we age. Women and doctors have known that for decades - as they've experimented with estrogen replacement. In recent years, there's been a big buzz about DHEA (dehydroepiandrosterone), a hormone-like substance produced by the adrenal glands. Like estrogen, DHEA levels  fall in middle age and later. And some studies have shown that people who took DHEA capsules "for replacement purposes" reported enhanced memory, improved energy, increased sex drive and reduced body fat. DHEA is now available in health food stores, being marketed as a "nutrient." That's the good news. The not-so-good news is that, like estrogen, DHEA can be powerful stuff, with little-known, long-term effects. Scientists are not even certain what DHEA does throughout the body-and at what ages. So appropriate replacement doses are, at best, anybody's educated guess. Too good to be true? In small doses (10 mg to 25 mg a day), under a doctor's care, maybe not. In larger doses (50-mg supplements daily), it is probably not safe. In all cases, consult your doctor before taking any amount of DHEA.

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Immunity

• Vitamin E for Senior-Supplementation

Although immune strength typically declines with age, there are many ways to prolong youthful responses of the immune system. One proven method is to take 60 to 200 IU of vitamin E daily, as a separate supplement, beginning in your 60s. That suggestion is based on exciting recent data from the federal government's nutrition research center at Tufts University, where two different measures of immunity were boosted after subjects took vitamin E over an eight-month period. Responses to skin tests and to a hepatitis virus were decidedly more vigorous among the E supplement group-which is one of the first times researchers have linked cellular responses with a vitamin supplement. Still, check with your doctor before taking the highest experimental amount, just to be safe.

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Incontinence

• An Idea With Bounce

Strengthening the pelvic muscles is a key strategy in controlling urination and involuntary leakage. One valuable-and fun-exercise is bouncing on a mini-trampoline or rebounder for 5 to 10 minutes daily. You will likely notice a difference within the week.

• Biofeedback Beats Incontinence

Many patients have had great success using biofeedback to control urinary and fecal incontinence. A trained practitioner can teach a patient to become more aware of breathing rates and bodily tension in order to control emotional responses to stress, which may contribute to incontinence. Learning the biofeedback techniques may take up to 15 sessions.

Surgical Solution

A new surgical procedure can solve an emotionally traumatic problem: Incontinence. Surgeons implant a pacemaker-like device in the abdomen. The device sends electrical impulses to the nerves at the base of the spine that control the bladder. regulating its function.If your doctor feels you would benefit from this expensive surgery, your insurance company may cover it because the procedure is FDA-approved.

• Pelvic Pointers

Kegel exercises are praised by health practitioners as a means to prevent incontinence difficulties in both women and men. Male patients can use Kegels to strengthen pelvic muscles before prostate cancer surgery. (Gen. Norman Schwarzkopf swears that his daily Kegel routine allowed him to normalize within weeks of his radical prostatectomy.) Women can perform Kegels when experiencing any sign of symptoms.

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Memory Loss

• A Three-Step Brain Boost

First, remember that minor memory lapses that occur with age are normal and are not usually an indication of a serious condition like dementia or Alzheimer's disease. Some gerontologists liken the lapses to information overload-when our mental computers temporarily run out of storage space. It happens. Here's a three-step plan that might help counter midlife memory slippage:

1. Exercise regularly, to boost blood flow throughout the body. Better blood flow to your brain has been shown to give a boost to mental function.
2. Try ginkgo biloba supplements (following package directions), which enhance blood flow to the brain and may improve memory.
3. Ask your doctor about taking phosphatidylserine - a fatty substance that has been shown to halt memory loss (and at times improve memory) in those who have suffered such deterioration. Suggested dosage is 200 to 300 mg per day, but it may take a few months to notice improvement.

Note: If your doctor is not familiar with phosphatidylserine, he or she may want to substitute L-acetyl carnitine, an amino acid, as a three-times-a-day supplement (500 to 1,000 mg in each dose).

• Zinc Can Bring Mindful Zing

When many people age, they may suffer nutritional deficiencies for the first time. Either their eating habits decline somewhat, or their bodies are less efficient at processing and absorbing nutrients. That is one reason why federal researchers advise everyone-but especially older men and women-to think more about zinc. Recent research has shown that zinc supplements can improve memory and clarity of thinking in cases of deficiency. Check with your doctor about side effects. Dosage: 15 mg a day has been tested as safe and effective.

• Use Your Home to Remember Better

Experts in aging like to remind us from time to time that often when we think we've forgotten something, we haven't. It's merely been "misplaced," or blocked by the interference from all the knowledge we've gained over a lifetime. That is one reason why gerontologists suggest a literal home remedy for boosting memory.

If you need to remember a list of 10 objects, say, pretend you are walking through your home. Visualize your walk and mentally stop and pick up each object from a familiar place in your house - for example, a can of paint in the hallway, a box of tissues from the top of the wine rack, and so on. The journey with occasional stops (in familiar surroundings) becomes easier to remember than an abstract list.

Researchers say that this linking of familiar and unfamiliar works especially well among the memory-impaired elderly, so you can just imagine the memory boost it can provide to those of us in need of only a little fine-tuning now and then.

• Using Ginkgo to Boost Memory

Currently approved in Germany to treat memory loss and anxiety, among other conditions, the use of ginkgo biloba as medicine dates back at least 500 years, to the Ming dynasty. The leafy extract is said to enhance memory by boosting blood flow to, and through, the brain. Store-bought formulations of the extract are the most popular, herbalists report, since it takes bundles of leaves to make each small dose. Suggested dosage is 40 to 120 mg daily as a tonic.

Ginkgo Safety Alert

Although ginkgo biloba has been shown to boost mental alertness and memory in many cases, it can sometimes be harmful. Usually, a 40 mg dose twice a day would be considered safe. But when taken by people who are also taking aspirin regularly, the combined blood thinning effects can cause blurred vision or other problems.So if you suffer from any recurring bleeding problems, such as an ulcer, or if you're taking aspirin, vitamin E or prescription blood thinners, consult your doctor before trying ginkgo.

• Helpful Fatty Supplement

It may be easier to take than to spell phosphatidylserine - and in the long run, it may be well worth taking. That's the belief of doctors who have studied age-related declines in memory. Phosphatidylserine is a nutritional supplement, not a drug; as such, it is more widely known in alternative than in conventional medicinal circles.

In short, it is a fatty substance that may halt memory declines and even bring memory improvements (at least among those who have already suffered some decline). You may see results over the course of two or three months.

It is too soon to tell whether this supplement, available at health food stores, can help prevent memory decline from occurring in the first place.

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Metabolism Concerns

• Try a Trick of the Mind

With age, the stomach doesn't shrink, or stretch, as much as it becomes sluggish. It's part of an overall slowdown that takes place in the digestive tract, and with metabolism. At age 50 or 60, you just don't burn calories as easily as you used to, which is why sly nutritionists and personal trainers offer this trick of the mind (and body) to help you lose weight or maintain a healthy weight in middle or old age: Start thinking about food consumption and physical exercise as one metabolic activity. Of course, they're intimately connected, but most people don't think of them that way.

If you do start to link up food and fitness thoughts throughout the day, week and year, you will notice a change in your behavior. You won't count calories or fat grams as much as overall energy, or energy you ought to expend on exercise. If you are sedentary all day and only work out once a week, rethink the heavy power lunches. Over time you'll be more comfortable with your body - and your weight as well.

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Sensory Concerns

• Keep a Youthful Sense of Smell

It's a fact of aging: Eyesight deteriorates. And taste buds fade a bit, too, making food taste more bland. What most people don't know, however, is that our sense of smell, too, fades in our 50s, 60s and beyond.

The good news is, you can do something to preserve your sense of smell: Take zinc. Research has shown that zinc plays a significant role in preserving the sense of smell, and that people become deficient in zinc as they age. The suggested amount, for those thought to be slightly deficient, is 20 mg daily.

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Skin Problems

Age Spots

• Peeling Your Skin

Not surprisingly, the mere thought of using any kind of acid on the skin is frightening to many people. But since the early 1990s, dermatologists and researchers have used alphahydroxy acids (AHAs) - naturally found in many fruits - quite safely and effectively to help slow the process of skin aging and to restore a more youthful appearance. In other procedures, known as peels, a solution of mild topical acid is applied to the skin, which in turn reddens and abrades the skin's top layers.

The use of these peels has branched out from the face to the neck. chest, arms and legs-anywhere that discoloration and wrinkles have taken hold. Dermatologists also say that the peels can remove precancerous spots on the skin, a helpful preventive measure.

Nonprescription forms of AHAs are found in many cosmetic creams, though their effectiveness in these formulations is not documented.

• Temporary Remover

If you do not care to experiment with permanent fixes for age spots, stretch marks and other skin imperfections, but want a quick fix for a day at the beach, there are solutions. And. say some dermatologists, there is no need to buy the heavy·duty cover·ups that require a prescription.

A much more elegant inexpensive way to cover up imperfections is to buy a concealer from a cosmetics company.

Wrinkling

• A New Approach to a Younger-Looking Neck

Even after a facelift, many women and men continue to "look their age" because of the telltale wrinkles and lines below the face, on and about the neck. (Face-lifts don't always lift enough skin.) Recently, though, plastic surgeons and dermatologists have had success in improving the appearance of wrinkling skin on the neck by giving their clients injections of Botox, a toxin made by the bacteria that causes botulism, of all things.

It works by temporarily paralyzing certain muscles that cause wrinkles. in this case, platysma muscles of the neck. Dermatologists and plastic surgeons say tnat safety is not a problem when a well·versed and experienced physician does the treatment.

The doctor should be board-certified and have performed at least 50 of these procedures prior to yours.) For information or referrals, check with:

• The American Society of Plastic Surgeons at 888-475-2784 or www.plasticsurgery.org
• The American Society for Dermatologic Surgery at 800-441-2737 or www.asds-net.org
• The American Academy of Facial Plastic and Reconstructive Surgery at 703-299-9291 or www.facial·plastic·surgery.org

• An Aromatherapy Approach

Many people get their first whiff of frankincense inside a dimly lit massage room at a spa. The scent is as mysterious as it is relaxing. And now aromatherapists and other skin care professionals say that essential oils from the frankincense tree have an added benefit: They help to reduce the fine lines of aging on the skin. Mixed with a carrier oil, such as sweet almond oil or cold-pressed olive oil (in a standard ratio of 2% essential oil to 98% carrier), and applied twice a day, frankincense is a fragrant alternative to other anti-aging potions for the skin.

• Can Estrogen Help Smooth Fine Lines

While not a widely publicized benefit of hormone replacement therapy (HRT), much younger looking, less wrinkled skin appears to be one of the side effects. In fact, one recent study of 4,000 women showed that those who took estrogen were 30% less likely to have wrinkles and dry skin than women who did not take estrogen after menopause. (Some doctors believe estrogen supplements may build collagen, the connective tissue in skin that diminishes with age.) Caution: Check with your doctor about the possibility of other potentially harmful side effects of HRT.

•  Promising Japanese Vitamin Treatment

Just when American women thought they were up to speed on alphahydroxy acid (AHA) cosmetics that help keep skin looking younger longer, a new skin formulation has jumped into the fray. Over the years, AHAs, or fruit acids, have been shown to slough the surface skin layers lightly while cleansing, providing a more youthful appearance. Now it appears that a form of concentrated vitamin C, mixed with a form of magnesium. helps maintain youthful skin as well as, or perhaps better than, AHAs.'

The new formula is called Mag C and it is patented by Japanese researchers. It doesn't irritate the skin, and actually penetrates the dermal layer to help undo sun damage. Mag C is applied twice each day to firm and smooth facial skin. Ask your dermatologist about this and other "cosmeceuticals," the hottest category of aging·related skin products.

• Mix Your Own Wrinkle Cream

Glycolic acid is a member of the alphahydroxy acid family and is a naturally occurring substance that most often comes from sugar cane. Glycolic acid helps reduce the appearance of tiny facial liines by sloughing away dead skin cells. One product known to reduce wrinkles, age spots and scars is a mixture of glycolic acid and hydroquinone. a depigmenting agent and antioxidant. You can mix your own formula easily. Although lotions containing alphahydroxy acids can be quite costly, both glycolic acid and hydroquinone are available inexpensively, over the counter.

To mix your own wrinkle-reducing cream, mix 98% glycolic acid with 2% hydroquinone.

• A Natural Anti-Wrinkle Mask

Applied once a week, this mask will help smooth out fine lines and prevent the occurrence of new ones. Mix one tablespoon of honey and one half teaspoon of nutmeg and apply to the face. Leave on for 20 minutes, then lightly tap the face all over with your fingers to stimulate and improve circulation. Remove the mask with warm water and a washcloth. The grainy texture of the nutmeg sloughs off dead cells, while the honey, a natural humectant, draws moisture from the air and into the skin.

• Aloe Anti-Wrinkle Mask

The property that allows the aloe plant to survive the dry desert is its ability to draw moisture from the air-so imagine what it can do for your skin. Mix equal parts of cosmetic-quality aloe (not burn gel) from the health food store with vegetable glycerin. Apply the mixture to your race and Ieave on for 20 minutes. The aloe will help reduce fine lines, pitting and scarring. After three months of daily use, your skin will look firmer, smoother and younger.

• Milk for Sun-Damaged Skin

The sun, a major cause of aging, tends to k ave skin dried out and wrinkled. Naturally fatty dairy products can help plump up cells and moisturize depleted skin. Spread buttermilk or plain yogurt straight onto the skin. Leave it on for 20 minutes. then rinse well with warm water.

• Guacamole Facial

Next time you eat an avocado, don't throw away the pr.e\. A naturally fatty fruit, avocado is also rich in vitamins, and the green pulp left attached to the peel has the highest concentration. Scrape off the pulp, and apply it directly to the skin. The abundant oils lubricate and soften the skin-the most basic step in preventing wrinkles.

• Homemade Essential Oil Combo

Herbalists. aromalherapisl's and more than a few dermatologists agree: Sometimes the natural essential oils do as good a job of arresting skin damage as the steeply-priced designer cosmetics. This combination facial oil is a favorite around Europe, and is gaining in popularity in the US.

• 8 drops geranium oil
• 5 drops lavender oil
• 5 drops carrot seed oil
• 4 drops chamomile
• 2 drops sandalwood
• 1 drop palchouli'
• 1/2 cup hazelnut oil (or apricot kernel) as the carrier oil

Remember: Essential oils are strong stuff. The standard dilution guideline is 2% essential oil to 98% carrier oil, which may be hazelnut oil, cold-pressed sesame oil or another oil of your choice.

• Refine Wrinkles in Sensitive Skin

If your skin is irritated by alphahydroxy acids or standard moisturizers with preservatives or fragrance, try this natural skin softener. Mix one ounce of a light but moisturizing carrier oil (apricot kernel works well) and four drops of neroli, chamomile or geranium oil. This should help increase skin turnover without redness or irritation.

• Put the Spring Back in  Your Skin

The natural aging process. sun exposure and smoking often cause skin 10 lose elasticity. Two essential oils are especially useful for restoring a youthful glow. Add a few drops of neroli, from flower of the orange plant, or geranium essential oils to your base oil or moisturizer to help slough away dead skin and generate new cells.

• Medication for Aging Skin?

Tretinoin, more commonly known by its trade name, Retin-A. has long been a staple for teenagers suffering from acne. But many dermatologists prescribe the topical version of the drug Renova 10 older patients to diminish the appearance of such nuisances as stretch marks, wrinkles, age spots and even freckling. The FDA approved Renova in 1995 for use in improving the look of skin damaged by sun exposure. Renova works by regenerating collagen in the skin and sloughing off dead skin, essentially ridding the skin of sun-damaged cells and allowing the healthy cells underneath to mature normally. To determine whether Renova will work for you, it's best to consult your dermatologist.

Side effects include temporary peeling, redness, blistering and increased sensitivity to the sun. For general questions, check out the web site, www.tryrenova.com.

• Vitamin C Fights Wrinkles

Few wrinkles are caused by aging alone. Usually, exposure to sun and pollution (such as cigarette smoke) speeds the otherwise natural aging process, adding wrinkles. Research now shows that topical vitamin C can help protect skin against wrinkles and reduce the appearance of existing lines. Topical vitamin C usually comes in the form of serums, gels or creams, which may contain anywhere from 5% to 10% of the vitamin. These solutions can help skin retain elasticity and firmness, making the skin appear smoother.

Skin Cancer Prevention

• Mole Census Reduces Your Risks

Call it a dermatologist's hunch that's been proven true: People with 50 or more normal· looking moles are three times as likely to develop melanoma skin cancer as are those with 25 or fewer moles. A recent study in the Journal of the American Medical Association also pointed out that having just one abnormal-looking mole doubles a person's risk of developing melanoma, while having 10 or more such moles increases the odds by more than 10. Bottom line: Have a dermatologist examine, photograph and track any moles or age spots anywhere on your body at least once a year.

• Sun Block - Not Just for Summer

Back in the dark ages of skin care, the 1960s and 1970s, before sun protection factors (SPFs) became ubiquitous, tanning was the' name of the game. But even though SPFs now reach sky high, to 40 and above. They are still not used often enough. Typically, most people apply them only in summer, or in winter if they visit tropical locales. Meanwhile, across the US, skin cancer rates are rising. The point is that sun damage and related wrinkling accrue over years, not months - and spring, winter and fall account for three-quarters of every year. So get in the habit of moisturizing, with SPF 15 and above, beginning in young adulthood. And, as dermatologists remind us, it's never too late to start.

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