Men sometimes joke that they take their cars in for service more often than they see their own physicians. A sobering fact? With more than three decades of seeing men patients in southern Indiana, I can tell you from experience that the cost of that joke can rise steeply after age 50.

In many instances, throughout their adult lives, men are often more reluctant to schedule an annual check-up. Plus, during their working years, it’s really easy to grab a juicy double cheeseburger and fries for lunch, washed down with a sugary beverage that can make your pancreas cringe. If one lights up for a quick smoke before going back to work, your whole body has to compensate–which all adds up over time.

When men hit their 50s, we start seeing both the accumulated toll of actions like the above, and also many natural and normal changes in men’s bodies and minds.

So, if you’re younger than 50, think about seeing your medical provider once a year just to kick the medical tires and make certain nothing’s percolating under the hood. Meanwhile, if you’re now past the 50 mark, here is what to expect-and actions to consider–decade by decade.

Your 50s: Build the Foundation

While there’s no reason why men can’t continue to live a full life when they hit 50, it is the time to take stock. Here’s a grim but real fact: heart disease remains the leading cause of death in American men, and the 50s are when risk becomes real.

What might you expect? Blood pressure creeps up, cholesterol may misbehave, and stubborn belly fat tends to settle in. Many men begin to notice diminished energy, slower recovery from exercise, and changes in libido. There are steps to take to manage these changes.

What to do at age 50+:

• Schedule annual blood pressure, cholesterol, and blood sugar screenings.
• Begin colorectal cancer screening–typically a colonoscopy every 10 years starting at age 45.
• Have an honest, shared-decision conversation with your medical provider about a baseline PSA test to detect prostate cancer early.
• Get serious about punching in about 150 minutes of moderate aerobic activity weekly, plus two sessions of resistance training to preserve muscle and bone density.

Your 60s: Sharpen the Focus

The 60s are when accumulated habits show their dividends–or their bills. Bone density declines, joints can stiffen, and roughly one in five men face clinically low testosterone, which can affect mood, memory, sleep, and abdominal fat. Cognitive processing speed—how you think–naturally slows. This is normal aging, not dementia.

Action steps for this decade:

• Continue PSA discussions with your provider through age 69.
• If you have ever smoked, ask about a one-time abdominal aortic aneurysm ultrasound between ages 65 and 75, and consider annual low-dose CT lung cancer screening.
• Protect your brain: prioritize sleep, treat hearing loss (a major modifiable dementia risk), stay socially engaged, and lean toward a Mediterranean-style diet (that’s an easy Google search for more info).
• An important point: resistance training twice weekly is no longer optional. It is a major preventative defense against falls, frailty, and metabolic decline.

Your 70s: Preserve Function

In the 70s, the goal shifts from optimization to preservation. The new metric is function — balance, strength, independence, and mental sharpness.

Action steps for this decade:

• Review every medication annually with your medical provider. Polypharmacy—defined as taking five or more drugs, represents a leading cause of falls and confusion.
• Add balance and flexibility work–tai chi, yoga, or simple single-leg stands–to your weekly routine.
• Stay socially and intellectually active. Seek out opportunities for getting together with people–loneliness carries a mortality risk comparable to smoking.
• Be informed and safe – talk with your provider about vaccinations for shingles, pneumonia, RSV, and influenza.

And here’s a critical consideration for everyone: smoking or using tobacco in any form is dangerous to your health at any age. Want to quit but need some help? Pick up our free “Quit Kit” at any of our clinic locations (see locations here: https://sichc.org/locations/).

The Common Thread

Across all three decades, the formula is unchanged: move daily, eat real food, sleep seven hours, manage stress, stay connected, and don’t skip the screenings. Aging is inevitable. The decision and outcome to age well is based on you.

A board-certified family physician, Dr. Curtis Thill has seen multiple generations of men over three decades of practice in southern Indiana.

The post Aging Well – A Decade-by-Decade Guide for Men in Their 50s, 60s, and 70s appeared first on Southern Indiana Community Health Care.

Aging can make us wiser and happier, which is good, because one of the fastest growing groups in our service region is people over the age of 65. While your retirement years and growing older can be a rewarding time, growing old will present a number of new considerations and challenges. These challenges can be both for the over 65 group and for the family members who increasingly find themselves in a position of caregiver. 

Many things change for people in the age group of 65+, sometimes dramatically. Here are some general guidelines that can help, whether you are the one in the over 65 age bracket, or if you’re helping care for a family member over 65.

Change is natural. As you age, especially in your 60s and beyond, your body and mind will undergo several changes over time. The rate and impact of many changes can be impacted by how well you took care of yourself in earlier years and also how well you’re taking care of yourself now. But in many respects, it is helpful to understand and accept that physical and mental changes in your senior years is natural. For example, with each passing year, your metabolism starts slowing down. Your muscles can weaken, and bone cartilage can change, making regular simple exercise (like walking and swimming) a priority. It is also a time when it is easy to put on weight, which can complicate things. Changing what (and how much) you eat and exercise can improve your physical health, even in your senior years.

Be aware. As people age, many experience changes in vision, memory, and overall levels of health, including your immune system. While it’s important at any age, being aware of both your blood pressure levels and range and cholesterol levels, and actively working to keep those within a healthy spectrum is critically important. Keeping active with a sound diet and managing those levels can help you improve heart health and lessen the possibility of stroke. Regular checkups and screenings – especially your annual wellness visit – are very important. As you age, your mobility will likely be affected, which means you need to minimize clutter in your living areas and ensure that you have safe paths to walk, including within your home. Many older people will begin to experience minor memory issues. Regarding this, memory issues are not always a sign of dementia. People unnecessarily worry that a little struggle with memory means Alzheimer’s is in their future. 

Dealing with chronic disease – As statistics report and as we’ve seen in our medical practice, some 80 percent of older adults will face or already have at least one chronic disease.  The top five common chronic diseases are hypertension (high blood pressure), high cholesterol, arthritis, ischemic/coronary heart disease, and diabetes. Often, older people will have more than one chronic condition. Programs exist to help with managing treatment and improving care.

Don’t be afraid to ask for help (including those who are now caring for an aging parent). As people age, their medical and other needs can become complicated. Those now caring for their parents, as well as their own families, can experience burnout. Resources exist to help. Actively partnering with your medical provider can help, and healthcare operations (including Southern Indiana Community Health Care) can help with Medicare and Medicaid navigation, as well as other issues like transportation and options for care. Don’t be afraid to ask for help – senior life can be fulfilling and happy years!

Board-certified in family medicine, Curtis Thill, MD has practiced medicine in the Southern Indiana for more than three decades.    

The post Four important life facts to consider when you’re over 65 appeared first on Southern Indiana Community Health Care.

The online humor and amusing memes are merciless: people older than 55 wake up and provide a “damage report” from the aches or stiffness they encountered during the night. Or a good night’s sleep is defined by only having to visit the bathroom twice during a given night.

In reality, people aged 55 and older need restful, quality sleep lasting 7-9 hours just as much as they did when they were younger. Sleep quality and duration directly impacts daily energy levels.  As seniors know, a lack of quality sleep can contribute to daytime irritability, feelings of depression, elevated memory challenges, or a higher risk of falling or injury.

Quality sleep is restorative. It resets our minds and bodies. Rested people often have higher quality of life.

So sleep is important at any age! People aged 55 and up may face sleep complications from chronic pain or sickness issues, so it’s important to relay these issues to your provider so you can find relief.

What can you do to promote restful sleep?

• Engage in regular moderation exercise. Taking a brisk walk for at least 30 minutes three-to-four times a week can have an amazing impact on your sleep quality. Many local gyms, YMCAs, churches, and other facilities offer programs tailored for seniors and retired people. Besides getting out and getting some important exercise, such activities also offer opportunities for social fun.
• Strive for a regular sleep schedule and go to bed around the same time every evening. Your body and mind operate according to what’s called a Circadian Rhythm, a 24-hour cycle that maps out your internal “clock” of wake and sleep cycles. Disrupting that cycle can cause wakefulness and lower quality of sleep.
• Turn off anything that has a screen at least an hour before bedtime. That includes cell phones, televisions, game consoles, and computers.  Watching devices with bright lights can delay or curtail the natural production of melatonin, which is a hormone that promotes restful and high-quality sleep. Your internal clock is set to start producing melatonin at a specific time, and watching TV can disrupt that cycle. Aligning with that internal clock also can better align your body with the internal brain messages and signals that help us stay asleep through the night.
• Avoid napping in the late afternoon or early evening. Naps for older people are perfectly fine and can give us a needed reset or energy boost. However, if one naps late in the day or early evening, the nap can confuse our internal clocks as when is one’s “real” bedtime and later disrupt regular sleep.
• Generally avoid drinking coffee or tea that has caffeine, cola drinks with caffeine and energy drinks after the noon meal. Even a little bit of caffeine in the late afternoon can later disrupt regular sleep and cause issues.
• Prepare a space just for sleeping. Try to avoid taking your cell phone or tablet to bed with you or watching TV from bed. Getting caught up in a late movie, digital book or game can increase brain activity and disrupt the process of falling asleep.
• Sometimes we find that just when we’re thinking it’s time to go to sleep, our mind starts racing with disruptive thoughts (this can also happen in the middle of the night). Where a half hour earlier we felt sleepy, our racing mind now keeps us lying there in the dark. Learning and practicing some simple relaxing breathing and mindfulness techniques can help us avoid firing up the mental race cars at night.

As mentioned, sometimes sleep is regularly disrupted by chronic pain or issues that impact us. That can include excessive worry, depression or anxiety from a variety of sources. If something like this is impacting you, let your provider know.

Board-certified in family medicine, Curtis Thill M.D. has practiced medicine in Crawford County for more than three decades.

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Did you know that while you’re reading this, a pair of miracle organs in the middle of your back busy themselves with keeping your blood healthy and helping give you energy?

Of course, we’re talking about your two kidneys, which typically process more than 50 gallons of fluid a day.  Many people know that kidneys actively filter out and cleanse toxins from circulating blood. Your kidneys get rid of these harmful toxins by passing them to your bladder, often as much as a half-gallon a day.

You may not think about them often, but your kidneys continuously work to keep you alive and healthy. Here are three reasons why your kidneys matter, and a few suggestions to help keep your kidneys working in top shape.

1. Your kidneys perform vital functions. They actively clean up waste and toxins in your blood through very complex processes. This includes drugs in your system. Your kidneys right now are providing a stable balance of body chemicals, including potassium, sodium and phosphorus.
2. Your kidneys are powerful chemical factories. They release important hormones that positively regulate blood pressure and tell your body when to produce fresh blood cells.  They produce and activate Vitamin D to help your body maintain strong and healthy bones (calcium metabolism), and they keep blood minerals in balance.
3. You can’t live without kidney function. This is obviously the most important aspect of why we should try to keep our kidneys in good health. If both kidneys should fail, many people can continue to live through dialysis or a kidney transplant. But it is certainly preferable to take steps to keep your kidneys in good condition.

So how can you help keep your kidneys strong and healthy?

• Protecting your kidneys is a good reason to have a regular checkup with your provider, even if you’re feeling fine. Kidney problems sometimes don’t produce symptoms that one may associate with disease, but they can be checked through simple tests.
• Other health issues like high blood pressure, heart disease and diabetes are often interrelated with kidney disease – one can cause or influence the other.  For example, if you have a history of high blood pressure, the untreated high blood pressure can damage small blood vessels (called glomeruli) in your kidneys. Over time this can lead to outright kidney failure.
• If you have gum disease, this can directly impact your heart and your kidneys (so brush regularly).
• If you’re overweight, you may be forcing your kidneys to work harder and filter out wastes above a normal range. Losing weight can help improve kidney health and also help reduce high blood pressure.
• Here’s an important thought: sometimes we don’t want to hear or read bad news, so we put things off. Think about this – even making little changes over time can result in big improvements – consistently making even a small one percent improvement each day can result in a 30-plus percent improvement over a year. If you could make one small change today, what would it be? Drink an extra glass of water? Skip a soda? Keep it simple and consistent – over time you can see and reap the rewards.
• In our region of southern Indiana, many of us face unique challenges from economic conditions in society. It can be tough to make changes by ourselves. Find a provider who can walk your journey of health together.

And since March is National Kidney Health month, why not take the one minute online kidney health test from the National Kidney Foundation? Go online at https://bit.ly/SICHC_kidney_health  Then engage with your provider to keep your kidneys healthy!

A board-certified physician in family medicine, Dr. Curtis Thill has practiced in the Crawford County region for more than three decades.

The post Three Reasons Why Kidney Health Matters appeared first on Southern Indiana Community Health Care.

There are many humorous and not-so-humorous anecdotes about growing old, many dealing with health issues that can emerge as we age. As a long-time physician in the Crawford County region, I do know for certain that our bodies and our needs change as we age.

If you’re a senior (or are a caregiver for a senior), what does this mean for you?

When I see patients and families, I always try to encourage them to directly engage in taking charge of their health. We often are too passive about our health, which can directly impact our quality of life and how we feel physically, emotionally, and mentally. Each of these play a vital role in really enjoying life, even as we may be reaching our senior years.

A big issue at any age is maintaining healthy blood pressure. When I see people in my office, some can get defensive – they may not want to take medication, or they may view admitting they have a blood pressure challenge as a personal failure or vulnerability of some sort.

Here’s an important fact: in the United States – including our region of southern Indiana – high blood pressure (also known as hypertension) is quite common. The condition emerges from a variety of sources, including factors we inherit from our parents and issues that emerge simply as a result of growing older or as we experience stress and worry.

Oftentimes elevated blood pressure can occur as a result of what we eat. Trends in our area include eating a lot of foods high in fat with added sugar. To be healthier, especially as we grow older, it is good to consider how we can eat more foods that promote good health. These, of course, include more fruits, vegetables and whole grains.

Eating those types of foods can help maintain healthy levels of blood pressure, but we need more. All of us need to work on maintaining some sort of regular exercise. Simply walking at a brisk pace for 30 minutes or more three to four times a week can have a good impact on our overall health and help to prevent elevated blood pressure (or hypertension).

But there’s one critical fact we need to consider: diet and exercise by themselves sometimes do not provide the whole solution to high blood pressure, especially as we age (or have other complications). Medication to directly treat elevated blood pressure is often required to get high blood pressure down to a healthy level.

When this option is discussed, sometimes I hear patients protest. They may say, “but I feel fine,” or “everyone in my family has high blood pressure.”

The fact is that hypertension is called the “silent killer” for a reason. Untreated high blood pressure can lead to many adverse health consequences that no nobody wants. These include a higher risk of stroke or heart attack, and issues where your once-healthy kidneys or other organs can start having serious issues that limit your options and lower your quality of life.

When I talk about getting engaged in your health, that includes using a remote blood pressure cuff to track your blood pressure yourself. If you already have a hypertension diagnosis, there’s a good chance you can get one for free. Watch a short video I made at this link for more information: https://bit.ly/DrThill-takecharge

Find a healthcare provider whom you can partner with and start to raise your quality of life today!

Board-certified in family medicine, Curtis Thill, MD has practiced in the Crawford County region for more than 30 years.

The post Seniors – Achieve a High Quality of Life! appeared first on Southern Indiana Community Health Care.

It’s not a pleasant fact, but one worth considering, especially since you can take steps to reduce the risk of having it happen to you. What is it? By the time you finish reading this short column, an average of six-to-ten people will have had a stroke. During that same time, at least one person (on average) will die of complications from a stroke.

Still reading?  That’s good, because there are important facts that can help reduce risk of stroke, or help you survive if you experience one.

A common fallacy is that strokes only occur among “old” people, particularly those over the age of 65. The facts? A few years ago almost 40% of Americans who were admitted to a hospital after experiencing a stroke were less than 65 years of age.

So, what are we talking about when it comes to “strokes”?

Two general types of strokes

There are two basic types of a stroke, which is a condition that causes areas of brain cell damage (or cell death). Most strokes (loss of blood flow) are caused by blood flow being blocked in an area of the brain. These are called ischemic strokes and account for about 87% of all strokes.

Other strokes can occur when a blood vessel in the brain ruptures, but these are relatively rare. When this type of stroke occurs, it is called a hemorrhagic stroke.

Let’s talk about what you can do. Strokes often occur without warning, so it is important to recognize the symptoms of a stroke. When a stroke occurs, every minute counts! Treatment in an emergency room can reduce brain damage and even save a life (including your own). Typical symptoms of a stroke in progress can include:

• Sudden numbness or weakness in the face, arm, or leg, especially on one side of the body.
• Sudden confusion, trouble speaking, or difficulty understanding speech.
• Sudden trouble seeing in one or both eyes.
• Sudden trouble walking, dizziness, loss of balance, or lack of coordination.
• Sudden severe headache with no known cause.

If you or someone you’re with suddenly experiences these symptoms, don’t wait – call 9-1-1 for help immediately! Available stroke treatments are generally most effective when a stroke victim gets help within three hours of the onset of symptoms.

Use the F.A.S.T test

Here’s a standard approach – called the F.A.S.T test – that also may help you:

If you think someone may be having a stroke, act “F.A.S.T.” and do the following:

F—Face: Ask the person to smile. Does one side of the face droop?

A—Arms: Ask the person to raise both arms. Does one arm drift downward?

S—Speech: Ask the person to repeat a simple phrase. Is the speech slurred or strange?

T—Time: If you see any of these signs, call 9-1-1 right away.

But what about prevention?

Some stroke risks are specific to gender and race. Hereditary issues can also come into play.

But there are things you can do to positively reduce the risk that you will have a stroke. Here a trusted medical partner whom you can work with can play an important role. Risks of a stroke increase significantly when someone has untreated high blood pressure, is significantly overweight, smokes cigarettes, has untreated high cholesterol, or has diabetes.

Many people living in our area of southern Indiana face these issues. As a long-time physician, I know how hard it can be to deal with these conditions. But with the help of a trusted medical professional, you can walk together to address these tough issues in a way that works for you. Find one today, begin a new journey, and reduce your risk of stroke!

A board-certified family physician, Curtis Thill has been practicing in the Crawford County region for more than 30 years.

The post You Can Reduce Your Risk of Stroke Today appeared first on Southern Indiana Community Health Care.

Four decades ago, today’s Boomer generation in their 60s and 70s once thought they would never age. The biggest and most influential generation in American history, the once-known Woodstock generation now represents a “gray tsunami.” 

With the oldest a mere 23 years old when the infamous Woodstock “Three Days of Peace and Music” festival took place, all Boomers – more than 50 million people – will reach age 65 before 2030, bringing with them a whole new set of senior healthcare issues.

Healthcare coverage for boomers

The vast majority of these aging Boomers will be served through Medicare and Medicaid insurance. Because of advances in healthcare and nutrition, Boomers can generally expect to live longer, generally up to age 74 and beyond (up eight years from data in the 2010 census).

Many aging Boomers prefer to live independently, which means they need to take care of themselves. Medicare itself has undergone notable change, with low-cost Medicare Advantage plans currently a popular option. Before you turn age 65, it is important that you gather information about the various Medicare plans so you can make an informed decision. The website at https://www.medicare.gov is a good place to start. Many hospitals and providers, like ourselves have free insurance navigation professionals to help.

Taking responsibility for your health

Here’s a key point: taking responsibility for maintaining your good health is essential at any age, but it is vital in your 60s and beyond. And let’s face facts – in the Crawford County region, maintaining good health is not always a top priority for some. I see many patients who would probably enjoy a higher quality of life if they would take some simple steps.

So what can Boomers do?

First and foremost, stay physically active. As our bodies age, we will lose muscle – especially if we’re just sitting around all of the time. Energy levels can ebb prematurely. 

One solution? We live in some of the most beautiful areas of Indiana, so try getting outside and taking a regular walk. 

Taking regular walks of 30 minutes or more can provide a whole host of benefits like boosting your immune system, toning up muscles, improving circulation, and helping you get better sleep. If you can, swimming produces excellent benefits, as does an occasional light workout. Yoga classes are available in the region, which also help.

Keep your mind sharp and active. Instead of watching television, why not keep your mind better engaged by ramping up old hobbies or developing new ones? Perhaps taking a class about something you’re interested in – either in-person or online. Reading a delightful book can enrich your life and keep those cognitive muscles toned up. Why not consider passing on your life experiences and serving as a much-needed mentor in our communities?

Eat as healthy as you can. In our region, it’s extremely easy to rip open a bag of chips and drink a cola or a nutrition beverage and call it a meal. Over time that’s hard on your digestive system, which can lead to other healthcare issues. Learn how to eat “heart healthy,” which can be surprisingly good.

It’s important to have a good relationship with a physician or medical professional at any age, but it becomes even more critical for seniors. Find a physician or provider who can walk with you together for good health – and don’t forget that annual wellness visit. It could prolong or even save your life!

Board-qualified in family medicine, Curtis Thill, M.D. is an active member of the Woodstock generation. 

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