Dr Nadeem Khan
Dr Jay Zee
Thriving after 60
By C. Naseer Ahmad
Washington, DC
Arriving early brings a plethora of tangible benefits, chief among them the alleviation of the stress that comes with running late. Furthermore, arriving ahead of time often leads to unexpected, enriching experiences. This was precisely my experience with the North Virginia Ansar —a vibrant group of eternally youthful individuals who exude an unwavering passion and purpose, never succumbing to haste or chaos.
The breakfast event was scheduled for 9 a.m., but I found myself there twenty minutes early. Faced with this bonus time, I decided to forego scrolling through social media—platforms like Facebook and Twitter rarely capture my interest. Instead, I indulged in a moment of deep reflection and gratitude. I offered my thoughts to my ancestors, my parents and grandparents, whose sacrifices paved my path. I extended these prayers to my immediate family and future descendants, hoping their journeys are blessed with success and the wisdom to navigate beyond my own errors. Even after this peaceful pause, I found myself still with time to spare.
The idea of a leisurely stroll around Mubarak Mosque’s parking lot briefly occurred to me until I noticed some lively souls heading towards the basement dining hall, prompting me to follow suit.
Inside, I was welcomed by a warm and inviting atmosphere, softly lit by LED lights casting a serene glow. Dr Nadeem K was busy preparing two tables, and I immediately noticed a refreshing change—gone were the usual indulgent offerings of donuts and 'nihari.' This absence struck me with clarity; one of the top gastroenterologist in Northern Virginia, Dr Nadeem naturally advocates for healthful eating!
The wholesome breakfast was as delightful as Dr Nadeem’s tour of the kitchen, where I met the dedicated volunteers tirelessly working to nourish the participants of this special gathering.
Gatherings like these aim to provide food for thought, emphasizing that the strength of a community lies in the spirit of its members. Motivational speeches often follow such gatherings, so it was no surprise when Dr Nadeem mentioned Dr Jay Zee, who was set to speak on ‘Thriving after 60.’ Scanning the room, I saw attendees of all ages, albeit with a large representation of those who fit the topic. Incidentally, Dr Jay Zee’s father Dr Zia ud Din spent his professional life serving humanity until his death in Kano, Nigeria in 1981.
Age, in my belief, is just a number; we are as young as we choose to feel. However, a wise person heeds a doctor’s advice. Dr Jay Zee highlighted the pivotal role the heart plays in our vitality, noting that heart disease accounts for one in four deaths among males over 65, with a particular risk for those of South Asian descent. He shared actionable tips to BEAT high blood pressure, the silent killer:
- **B** - Brisk walks: 30 mins/day, 5 days/week.
- **E** - Eat like a "Mediterranean MVP": Olive oil, fish, nuts.
- **A** - Avoid hidden salt (processed foods!).
- **T** - Track BP monthly—aim for <130/80 mmHg.
Lowering blood pressure can reduce stroke risk by 40%.
Dr Jay Zee continued, spotlighting the importance of prostate health with his ‘Prostate Power: Early Detection Saves Lives’ segment:
- Key steppingstones: Annual PSA blood test + digital rectal exam from age 50, earlier if high risk.
- Report any symptoms like frequent urination or blood in urine swiftly.
While prostate exams might be awkward, surviving cancer makes those brief moments of discomfort well worthwhile.
Next, Dr Jay Zee addressed the 'Shrinking Syndrome,' emphasizing muscle and bone health for men over 60, who can lose 3–5% muscle mass per decade:
- Prevention plan: Lift weights 2x/week (even soup cans count!).
- Consume Vitamin D (1,000–2,000 IU/day) and Calcium (1,200 mg/day).
- Protein is essential: 20–30g per meal (eggs, Greek yogurt, chicken).
Strength training reduces fall risk by 33%, and mental fitness is equally important, as Dr Jay Zee noted: “A strong mind needs exercise, just like your biceps.”
For mental acuity, he advised on battling ‘Brain Fog’:
- Social engagement: Join clubs, reconnect with friends—loneliness is a killer.
- Learning: Embark on new hobbies, be it chess, musical instruments, or even TikTok.
- Prioritize sleep: Aim for 7–8 hours/night (consider CPAP for snoring).
Dr Jay Zee wrapped up with the top three health tips for men over 60:
1. Shingles vaccine: 90% effective in preventing debilitating nerve pain.
2. Colonoscopy: Every 10 years, or stool tests annually.
3. Diabetes screening: Regular fasting blood sugar checks.
Highlighting the benefits of vaccination, Dr Jay Zee noted that vaccinated adults experience 50% fewer hospitalizations, underlining the importance of proactive health measures.
