On Health with NW Medical Center
Healthy Aging
By Manjul Srivastava, M.D.
• Avoiding processed and frozen food and red meat.
• Drinking plenty of water and cutting down on soda, artificial
• Quitting smoking.
• Minimizing or avoiding alcohol.
• Maintaining a healthy weight by walking and exercising
• Following safety guidelines like bath rails, adequate lighted
• Taking calcium and vitamin D supplements for bone strengthening.
• Keeping your mind active and alert. Active elders, who read
• Getting 7 to 8 hours of sleep each night, but avoiding afternoon naps.
A positive attitude toward life is the key, and making determined and appropriate choices can help you look forward to aging gracefully with confidence and self-respect.
Manjul Srivastava, M.D. is a board-certified Internal Medicine physician specializing in Geriatrics. She received her medical degree from Lady Harding Medical College, New Delhi, India and completed her fellowship in Geriatrics and Gerontology at the University of Miami/VA Medical Center in Miami, FL. She is fluent in English and Hindi. She may be reached at her office by calling 520.219.6100.
As we age, the body is confronted with changes such as: loss of muscle strength; reduction in metabolism leading to the accumulation of fat and thickening of arteries; rise in cholesterol, glucose levels and blood pressure; osteoporosis; loss of hearing and memory; impaired vision; and a reduction in motor skills.
As a result, we become prone to diseases. However, many medical risk factors, if controlled in a timely manner, can change the prognosis and the outcome. All aging related issues are manageable if we are disciplined in having regular physical exams and medical check-ups.
Leading a healthy life as we age requires lifestyle modifications including:
• Eating a balanced and nutritious diet. A healthy diet may
consist of baked or grilled food including fresh vegetables
and whole grains supplemented with lots of fruit.
• Avoiding processed and frozen food and red meat.
• Drinking plenty of water and cutting down on soda, artificial
beverages and coffee.
• Quitting smoking.
• Minimizing or avoiding alcohol.
• Maintaining a healthy weight by walking and exercising
regularly, along with yoga and meditation.
• Following safety guidelines like bath rails, adequate lighted
pathways, taking care of loose ends of carpets, long
cords and furniture placement to prevent fall and fractures.
• Taking calcium and vitamin D supplements for bone strengthening.
• Keeping your mind active and alert. Active elders, who read
and write, do crosswords and play music, live longer.
Doing volunteering work and participating in community
social activities can also keep one active physically and mentally.
• Getting 7 to 8 hours of sleep each night, but avoiding afternoon naps.
A positive attitude toward life is the key, and making determined and appropriate choices can help you look forward to aging gracefully with confidence and self-respect.
Manjul Srivastava, M.D. is a board-certified Internal Medicine physician specializing in Geriatrics. She received her medical degree from Lady Harding Medical College, New Delhi, India and completed her fellowship in Geriatrics and Gerontology at the University of Miami/VA Medical Center in Miami, FL. She is fluent in English and Hindi. She may be reached at her office by calling 520.219.6100.
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The Importance of a Quality Night’s Sleep
By Jyotsna Sahni, MD
People have trouble falling asleep, staying asleep, snoring so hard that they literally stop breathing, have restless legs or suffer other problems. Sometimes it takes a physician who has been trained in sleep disorders to get to the bottom of sleep difficulties. A sleep evaluation may involve an overnight sleep study, blood tests or may be as simple as discussing your problem with an expert.
Tips for a good night's sleep:
1. Go to bed at the same time and wake up at the
Sleep is critical to good health, but most Americans don't get enough sleep or the quality of their sleep is poor. We know a lousy night's sleep makes us tired, but it also can give us high blood pressure, high blood sugar, increased hunger, and depression.
People have trouble falling asleep, staying asleep, snoring so hard that they literally stop breathing, have restless legs or suffer other problems. Sometimes it takes a physician who has been trained in sleep disorders to get to the bottom of sleep difficulties. A sleep evaluation may involve an overnight sleep study, blood tests or may be as simple as discussing your problem with an expert.
Tips for a good night's sleep:
1. Go to bed at the same time and wake up at the
same time every day.
2. Avoid caffeine, especially late in the day.
3. Exercise daily.
4. When it comes to alcohol; less is more, earlier is better,
2. Avoid caffeine, especially late in the day.
3. Exercise daily.
4. When it comes to alcohol; less is more, earlier is better,
and with food is better.
5. Have a calming sleep ritual; avoid violent TV or
5. Have a calming sleep ritual; avoid violent TV or
disturbing topics of conversation before bed.
6. Engage in a mind-body-spirit technique such as
6. Engage in a mind-body-spirit technique such as
yoga or meditation daily.
7. Don't go to bed too full or too hungry.
8. Save the bed for only sleep and sex.
9. Make your bedroom dark, quiet, and cool.
10. Get enough sleep; most people need eight hours.
If you have problems with sleep, speak to your doctor as you may suffer from treatable issues like restless leg syndrome, sleep apnea, or from disorders like depression or anxiety. To arrange a sleep evaluation, please contact the Sleep Center at Oro Valley Hospital at 520.901.6212.
Jyotsna Sahni, MD is a board-certified Internal Medicine physician with additional board certifications in Geriatric Medicine, Nutritional Medicine, and Holistic Medicine. She practices sleep medicine at the Sleep Center at Oro Valley Hospital.
7. Don't go to bed too full or too hungry.
8. Save the bed for only sleep and sex.
9. Make your bedroom dark, quiet, and cool.
10. Get enough sleep; most people need eight hours.
If you have problems with sleep, speak to your doctor as you may suffer from treatable issues like restless leg syndrome, sleep apnea, or from disorders like depression or anxiety. To arrange a sleep evaluation, please contact the Sleep Center at Oro Valley Hospital at 520.901.6212.
Jyotsna Sahni, MD is a board-certified Internal Medicine physician with additional board certifications in Geriatric Medicine, Nutritional Medicine, and Holistic Medicine. She practices sleep medicine at the Sleep Center at Oro Valley Hospital.
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