Older People Speak Out (OPSO)

25/07/2021

Maggie, in her late 60s, had been living in an abusive relationship with her husband Walter for many years. At couples counselling, she found the courage to tell Walter that she wanted to separate,…

19/05/2021

THE VAL FRENCH AM MEMORIAL BURSARY FOR JOURNALISM STUDENTS

This bursary is sponsored by Older People Speak Out, an organisation with the goal of accepting positive ageing, and to give older people the skills and a voice to address the issues affecting seniors.

The bursary honours Val French AM, who as a professional journalist and university lecturer, advocated for the rights of women working in media. She subsequently was instrumental in the formation of Older People Speak Out, and their annual positive ageing media awards. Val sadly passed away in March 2020.

Apply now - https://ncwq.org.au/bursary-2021/the-val-french-am-memorial-bursary-for-a-student-of-journalism/

For more information - https://ncwq.org.au/bursary-program-2021/

26/02/2021

High blood pressure is often associated with few or no symptoms. Many people have it for years without knowing it.

However, just because high blood pressure is often symptomless doesn’t mean it’s harmless. In fact, uncontrolled high blood pressure, or hypertension, causes damage to your arteries, especially those in the kidneys and eyes. High blood pressure is also a risk factor for stroke, heart attack, and other cardiovascular problems.

High blood pressure is generally a chronic condition. There are two major categories of high blood pressure: secondary hypertension and primary hypertension. Most people have primary hypertension, otherwise known as essential hypertension.

▪️Secondary hypertension is high blood pressure that is the direct result of a separate health condition.
▪️Primary hypertension is high blood pressure that doesn’t result from a specific cause. Instead, it develops gradually over time. Many such cases are attributed to hereditary factors.

Typically, the only way to know you have hypertension is to get your blood pressure tested.

Rare symptoms and emergency symptoms
Rarely, people with chronic high blood pressure might have symptoms such as:

▪️dull headaches
▪️dizzy spells
▪️nosebleeds

When symptoms do occur, it’s usually only when blood pressure spikes suddenly and extremely enough to be considered a medical emergency. This is called a hypertensive crisis.

23/02/2021

19/02/2021

Diet can have a big impact on your blood pressure. Salty and sugary foods, and foods high in saturated fats, can increase blood pressure. Avoiding them can help you get and maintain a healthy blood pressure.

If you have high blood pressure, the American Heart Association recommend eating plenty of fruits, vegetables, lean protein, and whole grains.

At the same time, they recommend avoiding red meat, salt (sodium), and foods and drinks that contain added sugars. These foods can keep your blood pressure elevated.

This article looks at what foods to avoid or limit if you have high blood pressure, along with ideas for a heart-healthy eating pattern.

1. Salt or sodium
2. Deli meat
3. Frozen pizza
4. Pickles
5. Canned soups
6. Canned tomato products
7. Sugar
8. Processed foods with trans or saturated fat
9. Alcohol

‼ What are the best diets for high blood pressure?
Following a heart-heathy diet can actively reduce your blood pressure, both in the short term and long term.

Foods that contain potassium can quicklyTrusted Source reduce blood pressure, because potassium offsets the effects of sodium.

Foods that contain nitrates can reduceTrusted Source blood pressure, too, including beets and pomegranate juice. These foods also contain other health-healthy components, including antioxidants and fiber.

13/02/2021

It’s long been known that the Mediterranean diet is one of the healthiest overall diets.

Now, research shines new light on the ways that one of the diet’s main components — olive oil — helps boost heart health.

Researchers presented their findings today at the American Heart Association’s (AHA) Lifestyle and Cardiometabolic Health Scientific Sessions in Phoenix.

Their analysis of long-term data, dating back to 1990, shows that eating more than 1/2 tablespoon of olive oil per day lowers one’s risk of cardiovascular disease by 15 percent and the risk of coronary heart disease by 21 percent.

05/02/2021

Doesn't All Food Boost Energy?
Yes, but in different ways. Sugary drinks, candy, and pastries put too much fuel (sugar) into your blood too quickly. The ensuing crash leaves you tired and hungry again. “Complex carbs,” healthy fats, and protein take longer to digest, satisfy your hunger, and provide a slow, steady stream of energy.

🔴 Oatmeal
It’s a complex carbohydrate. That means it’s full of fiber and nutrients. Oatmeal is slower to digest and supplies energy evenly instead of all at once. A bowl in the morning will keep you going for hours.

🔴 Eggs
A single one has just 70 calories, and yet has 6 grams of protein. That provides fuel that gets released slowly. It also has more nutrients per calorie than most other foods. That helps it satisfy hunger. As a result, you’re more likely to skip that mid-morning doughnut in the office break room that will spike your blood sugar and crash your energy.

🔴 Beans
They’re a great source of protein, especially if you’re vegetarian or vegan. Beans also have plenty of fiber to help slow digestion. They're rich in magnesium, too. That helps your cells make energy.

🔴 Berries
Blueberries, blackberries, strawberries: They’re perfect if you want something sweet that doesn’t have the calorie blast and “sugar crash” of a doughnut or candy bar. Berries also have antioxidants and other nutrients that help nourish and protect cells all over your body.

🔴 Beef Liver
Without enough vitamin B12, your energy can lag. This is one of the best sources. It also has loads of protein to keep you fueled for a long time. If you just can’t do liver, you can get your B12 from meat, poultry, fish, and eggs.

🔴 Sardines
They’re not for everyone, but sardines do provide high-quality animal protein for steady energy. They also have loads of omega-3 “marine” fatty acids (EPA and DHA) that help prevent heart disease. If they’re just too fishy for you, try salmon, tuna, or mackerel.

29/01/2021

A new study adds more support to the idea that our modern, screen-filled, sedentary lifestyle is taking a toll on our health, including increasing our risk for cardiovascular disease.

Researchers found that postmenopausal women with overweight or obesity who spent more of their day sitting — or sitting for longer periods — had worse metabolic risk factors for cardiovascular disease.

‼What the study uncovered
In the study, women who spent more of their day sitting or doing so in longer sessions had worse biomarkers related to cardiovascular disease. This included body mass index (BMI), waist circumference, fasting glucose, insulin resistance, and triglycerides.

The effect was more pronounced for women with obesity compared to overweight women.

This connection between sedentary behavior and cardiovascular disease risk remained even when researchers took into account women’s physical activity levels.

That means being sedentary was linked to a higher risk of cardiovascular disease even in women who exercised regularly.

Steinbaum says that when it comes to heart health, we need to think about physical activity and time spent sitting as two separate things.

“Does exercise make up for an exorbitant amount of sitting? The answer is no,” she said. “That’s why you should get up and move more often during the day.”