Senior Brain Health: Tips & Tools to Exercise the Brain

Seniors can have improved cognition and reduced risk for developing dementia if they have fit brains. This has been proven through various neuroscience research studies. Keeping your brain sharp and helping your seniors keep their minds active will make aging successful.

“Brain fitness refers to a general state of healthy, optimized brain function, or a more specific brain-based ability to process certain, specific information, enable certain motor actions, or support certain cognitive abilities” states Alvaro Pascual-Leone, Direc­tor of the Berenson-Allen Cen­ter for Non-Invasive Brain Stim­u­la­tion at Har­vard Med­ical School.

Fun activities that keep your brain sharp and stimulate your brain’s frontal lobe “thinking brain”:

• Jigsaw puzzles of 500 or more pieces
• Sudoku puzzles
• Crossword puzzles
• Word search puzzles
• Playing board games and chess
• Reading newspapers, books, magazine (e-readers add flexibility & convenience)
• Amazon Kindle
• Barnes & Noble Nook
• Having a conversation
• Watching a period movie such as Hamlet or MacBeth
• Participating in physical exercise
• Painting
• Practicing math problems
• Eating healthy foods and staying hydrated
• Staying positive and managing stress
• Bird watching
• Learning something new- – a foreign language or musical instrument
• Build something such as a model plane or birdhouse
• Getting a good night’s sleep
• Learning a new word every day and using it
• Products that may help to improve brain fitness (and may even be fun!):
• Dakim Brain Fitness
• Action video games, such as Wii, Xbox 360, etc
• Life-long learning, online learning
• Brain training software such as Posit Science Brain Fitness, Brain Fitness from Happy Neuron , etc.

Select whichever tools you think will work best for your senior and give them a try.
The secret to brain health is REPEAT, REPEAT, REPEAT! So keep at it every day to achieve improvement!

Source: http://allcountyhomecareandhospice.com/

Senior Brains Get Boost From Exercise

By Julia Little

Many seniors already know exercise can build muscle and bone strength, improve balance and reduce physical ailments such as arthritis pain. A new study also determined that aerobic exercise can boost senior living in another way - by improving cognitive function.

The study's results were published in the Psychonomic Bulletin & Review, and showed that aerobic exercises like walking, running, swimming and biking were critical to maintain and even improve cognitive health throughout life. Across a range of mental tests, the older adults who worked out regularly and were more physically fit scored better than their unfit peers. However, these results were not seen among children or young adults. While aerobic exercise has a host of other benefits for people of every age, the researchers note that fitness does not affect all areas of cognitive function for younger people. But in older adults, it's simple - fitness equals better mental functioning.

Previous studies have shown that active individuals - those who walk, jog or run regularly and have for much of their lives - may be able to ward off brain damage linked to Alzheimer's. AARP reports a study conducted earlier this year showed that adults between the ages of 45 and 88 who were aerobically active in the last decade had lower levels of the Alzheimer's protein in their brains than those who were not physically fit. Everyone in the study carried the gene that has been linked to an increased risk of Alzheimer's, but the fit participants had protein levels in their brains comparable to people who do not have the gene.

That particular study led researchers to conclude that exercise and physical fitness is one of the best ways to prevent dementia and the need for Alzheimer's care. 

Source: http://www.sunriseseniorliving.com

Tips for Better Elderly Nutrition - Part 3

Healthy Eating for Seniors

There is so much confusion sometimes about what is good for you and what is not. In general, a good guideline is to stick to foods in their "whole" or natural state. The more a food looks like it did when it was picked, the better! Another good rule of thumb is to eat most of your calories from plant-based foods - nuts, grains, fruits, vegetables, and greens. It is not so much about subtracting the foods that are bad for us like candy and cakes; it is more about adding foods that are healthy and making healthy food the basis of our regular meals. Here are some ideas of what to add:

Power Veggies

Greens! – get the organic kind. Apparently, dark leafy greens are often full of pesticides. Greens can be a wonderful late addition to soup for color and taste. Lightly wilted greens can also be added to omelets, stir-fry or casseroles.

• Kale can be included in a salad raw if cut up in very small pieces because it can be hard to chew.
• Spinach – Same advice as above for Kale – spinach offers a good source of multiple vitamins and minerals.
• Dandelion Greens – These are a little bitter – but can easily be added to salads and recipes calling for greens. Good source of calcium
• Collard Greens – Again – calcium is a big winner here.

Squash – try the many varieties of squash for a healthy, filling, high-fiber meal. You can simply cut an acorn squash in half and place it flesh side down in a pan of water. Cook in a 350 degree oven for 30 minutes and serve with unsweetened applebutter. Delicious! Butternut squash can be added to soups to increase fiber and niacin as well!

Mushrooms – these fungi have almost no calories and offer a powerhouse of potassium.

Garlic and onions – These tasty additions to recipes are thought to help reduce bacteria in the body and support a healthy cardiovascular system.

Good Fruit

Bananas – easy for seniors to eat and offer great potassium and fiber to fill up when just needing a snack or having a sweet craving.

Berries – These are also often heavily sprayed for pesticides. Shop for organic varieties when possible and/or wash thoroughly. Berries are powerful anti-oxidents and offer a good supply of potassium, calcium and magnesium

Apples – They are best when eaten with the skin on – but get the organic variety to avoid pesticides. Apples contain a lot of pectin which helps to prevent cholesterol buildup in the lining of blood vessel walls.

Raisins – These guys actually help reduce bacteria in your mouth that can lead to cavities and gum disease. Along with raisins, many types of dried fruits offer a good source of iron.

Go for the Grain:

Whole grains offer your body more nutrients than the “white” varieties of flour-based foods. When purchasing breads, pasta, muffins, and rolls, substitute “whole wheat” for “white". It takes some getting used to, but most people adjust within a week. Also, try some of the following:

Good old Oatmeal. Get the old-fashioned type and cook in the microwave in a bowl. Add nuts, cinnamon, fresh or dried fruit for variety. Nothing beats it.

Bran cereals offer a lot of fiber to aid in digestion and serve up more nutrients than corn flakes!
Brown and wild rice. These are easy to digest and offer more vitamins and fiber than the white variety.

Other healthy ideas:

• Green Tea: Packed with phytochemicals thought to be good for preventing cancer and heart disease, Green Tea is a wonderful replacement for coffee.
• 
  
• Egg Subsitute: Try “Egg-Beaters: Egg whites only” – 25 calories per serving and no cholesterol - easy for baked goods and other cooking to replace eggs which can be high in cholesterol and fats!
• 
  
• Olive Oil: They even make a “light” olive oil now that does not have an “olive-y” taste. You can bake with this and it contains omega-3 fatty acids.
• 
  
• "Low-Fat" varieties of the foods you like: While we should not be eating too many processed foods like cookies or other snack items, any time you can trade your processed food in for a “Low” fat option, do it. It tends to taste the same anyway.
• 
  
• Water for Frying: Yes – you can sauté vegetables in water for the basis of soups and other recipes. You won’t be able to tell the difference between carrots and onions sauted in water as opposed to butter if you are doing it for part of a recipe!
• 
  
• Fish: White fish and tuna are a good source of animal protein without the heavy saturated fats in other meats and provide brain-and-heart healthy omega-3 fatty acids.
• 
  
• Nuts have so much going for them! Too many nuts could be a problem because they are high in fat and calories. But, in moderation, they contain the good type of fat that can actually help lower cholesterol and improve your cardiovascular system. In addition, these are thought to be good for brain-health (especially almonds).
• 
  
• Chocolate - Chocolate Can be Good For You!

See more at: http://www.sageminder.com

Tips for Better Elderly Nutrition - Part 2

For Dental, Chewing and Swallowing, or Motor Skill Feeding Problems

• Make chunky stews (like our butternut stew) that are soft and easy to eat
• 
  
• Shredded and cutup meats: For those with chewing and swallowing problems, shredded pork and chicken with a nice sauce can really help. If a person needs food cut up, do it before it is served to increase the dignity of the meal.
• 
  
• Think “Finger Food”: Many seniors have eyesight and motor issues that make eating with a fork, knife and spoon downright difficult. Things like chicken nuggets, cheese sticks, cut up veges with dip, etc. can help.
• 
  
• Smoothies can be considered a light meal for breakfast - and are great for adding vitamins and nutrients for people who have trouble chewing or eating.

Easy Ways to Improve Senior Nutrition

• Soup is on!: For you, it may be easier to cook a huge pot of stew or soup when you have the time - and divide it into smaller portions to freeze. This way you will always have something to offer on busy days.
• 
  
• Utilize Meals On Wheels: if you are having trouble coming up with the time or money for good meals for a home-bound relative, see if you have a Meals On Wheels program in your area. These programs are different throughout the US, but generally serve people age 60+.
• 
  
• Invite! Family and friends often ask "what can I do to help?" Invite them to sit with your loved one and eat a meal. This is a simple thing most people, including children, can do to help - and offers nourishment in more ways than one!

Food Ideas for Elderly People

Breakfast

• Vanilla yogurt and fruit
• Whole-grain toast with peanut butter or jam
• Low Fat Mini Quiche
• Simple Smoothie
• Banana Bread and Milk

Snacks

• Nuts – find those without added sugar and look for low-salt varieties
• Finger Fruit – grapes, bananas, apple slices, orange wedges are easy to eat
• Cheese Sticks – made for kids, but a great finger food for all of us! For a less expensive version, cut regular hard cheese (like cheddar) into long strips for eating by hand
• Vegetables with Dip – green beans, cucumbers sliced long and quartered, broccoli, tomato wedges, 
• Whole Grain Pita Bread with Dips: Cut up pita pocket bread into triangles for a softer “chip” to use with dips. If your loved one can handle chewing well, pita bread triangles can be seasoned with a little olive oil and seasonings of your choice and toasted in a 400 degree oven for 5 minutes. Great alternative to store bought chips and much less expensive!
• It is a good idea to serve a main meal earlier in the day for better sleep and digestion.

Soup is On for Dinner or Lunch

Soup with a whole-grain roll can be a hearty meal. Soups can also be made in large quantities to reserve some in the freezer for another day. Many of the soups in our recipe section contain beans, lentils, or large vegetables like squash. All of these types of food are high in fiber, nutritious, filling, and inexpensive.

Other Easy Dinner and Lunch Ideas

Prepared foods to make life easier – especially if your loved one has few diet restrictions:

• Shop for frozen meatballs. You can put these in red sauce for over pasta or microwave some plain for a handy high protein snack
• Look for frozen vegetables without added sugar or fat that cook right in the bag
• Single-serving yogurt and cottage cheese products can make a handy lunch or breakfast
• All the soups and the chicken nuggets in our recipe section can be stored frozen in individual serving sizes for up to two months. Labeled well, these portions can provide quick hearty meals when you don't have time to cook.

See more at: http://www.sageminder.com

Tips for Better Elderly Nutrition

Eating is one of the most basic of human needs. The United States has an abundance of food, but often our diets are still sometimes lacking in quality. 

Being busy is often a reason for choosing fast, convenient, or pre-packaged foods for ourselves and our loved ones.

But, slowing down and involving your loved one in the preparation of food can be a very rewarding and nutritious way to improve the quality of our diets. 

For some caregivers, the issue is that our loved ones have trouble eating, chewing, swallowing, etc. 

Seniors can have different challenges: a loss of appetite and unhealthy weight loss, problems chewing or swallowing, or a need to reduce fat and sugar with certain chronic conditions. 

Tips for Better Elderly Nutrition

• Increase Vegetables and Fruits: Overall, the fiber, vitamins, and enzymes present in fresh plants are best for all of us. Steaming the vegetables so that they are softer for those with dental issues is easy to do. For those who have no trouble chewing, cut up raw vegetables with a tasty dip as a snack or a small meal.
• 
  
• Make Lunch the big meal of the day: Often by dinner, seniors are too tired to finish meals. Also, some seniors can have more digestive problems that interfere with a good night’s sleep. We all actually need more calories earlier in the day.
• 
  
• Stay Hydrated: Remember to maintain fluid levels. It is important for all bodily processes to sip some liquids throughout the day. The more fruits and vegetables in our diets, the more naturally hydrated we are.
• 
  
• Go for the Grain: when making decisions about which breads to choose, always go for the one higher in whole grains. Some people dislike the taste or texture at first. One way to work toward more whole grains is to mix whole grain pasta with regular pasta and gradually increase the whole grain levels.
• 
  
• Don't Skip Meals: Skipping a meal usually makes someone eat more at the following meal and can drop blood sugars causing dizziness. If not hungry, it is better to eat a little than to skip.
• 
  
• Eat small Meals More Often: It is better for most seniors to eat 5-6 small meals a day because this can:
• Reduce the highs and lows of insulin levels
• Help seniors who find it painful to eat large meals because of chest congestion or breathing problems
• Encourage more calorie intake for those who have lost their appetites
• Offer more opportunities to socialize and be with others

Elderly Eating Problems - For Seniors Who Need to Gain Weight

• Eat with your loved one: No one likes to eat alone. Often a lack of interest in eating is because a person is bored, lonely, or distracted with tv.
• 
  
• Increase the Calories: For those who need extra calories or nutrients, adding these in other foods may help:
• 
  
• Make high calorie drinks like milk shakes. You can add bananas, peanut butter, wheat germ, etc. to a chocolate shake for a nutritious, high calorie drink.
• 
  
• Eggnog also packs the calories.
• 
  
• Add dehydrated milk to a bowl of cereal or a creamy casserole. The taste will not change much, but the calories and protein levels will be enhanced.
• 
  
• Don’t Rush: Meals are not meant to be a quick event. Stay with the person and show patience. Sometimes a rushed person will simply refuse to eat out of a healthy rebellion. For those who eat slowly, reheating food may help them to finish a meal that has cooled.

See more at: http://www.sageminder.com

Exercise for Seniors

by Dana Sullivan Kilroy 

Participating in a balanced fitness program contributes to well-being at every age, but it’s vital for seniors. Regular exercise helps control blood pressure, body weight, and cholesterol levels, and it reduces the risks of hardening of the arteries, heart attack, and stroke. What’s more, exercise strengthens muscles, tendons, ligaments, and bones to help fight osteoporosis. Keeping your body strong and limber reduces the risk of injury and allows you to continue to enjoy the kinds of activities you've enjoyed your entire life. This well-being will help you maintain your independence.

If you haven’t been active for a while, be sure to take it easy and start slowly. Walking for just five or 10 minutes at a time, several days a week, is a great way to begin. Once you can walk for 30 minutes at a time, several days a week, you have built a solid foundation and are ready to add more challenging activities to your regimen.

Aerobic Endurance

Any activity that increases your heart rate, even by just a few beats a minute, helps build endurance.  And it doesn't take long to make significant changes. After as few as six weeks of consistent exercise you should notice that you’re more comfortable during exercise as well as when going about your day-to-day activities.  

The best aerobics for seniors are nonjarring ones, such as walking, swimming or water aerobics, cycling, and low-impact aerobic dance. Other options include yoga, Tai Chi, line dancing, square dancing, and ballroom dancing.

Strength

Even small changes in overall muscle strength can have a huge impact on your daily living activities. Carrying groceries, climbing stairs, and even getting up out of a chair all require muscle. Fitness experts agree that two 30-minute strength-training sessions a week are enough to make noticeable changes. Start with small weights, such as 1- and 2-pound dumbbells, and try to do 10–15 repetitions of a variety of exercises such as biceps curls, triceps extensions, and chest presses. And you need only your body weight to do some very effective moves, including lunges, squats, and modified pushups. 

Try this: Stand facing a wall, with your toes 12–18 inches from the wall. Lean forward slightly, and place your palms flat on the wall at about shoulder height. Now bend your elbows, and lower your body toward the wall until your nose nearly touches the wall (or get as close as you can without strain). Then push back to the starting position. Do this 10 times. This modified push-up builds chest, upper back, and shoulder strength.  

Balance

Every year more than 1.6 million older Americans end up in emergency rooms because of fall-related injuries, according to AARP (formerly the American Association of Retired Persons). For seniors, even minor injuries can have serious consequences. Doing a few basic exercises to improve balance just might come in handy next time you step off a curb awkwardly or try to sit down on a moving train or bus.

Source: http://www.healthline.com

Healthy Heart tips for seniors

By Ruchita Agrawal

If you are above 50, You really need to care about your heart. The leading cause of death of seniors is heart disease so aware them for heart problems.

Heart disease is a wide range of diseases that affect heart, and in some cases, blood vessels. Generally, the conditions that involve narrowed or blocked blood vessels that can lead to a heart attack, chest pain (angina) or stroke is known as Heart disease. For seniors, Heart disease is the leading cause of death. In U.S. heart disease is a killer and cause of disabilities. Heart disease is found in different forms such as Coronary heart disease, Cardiomyopathy, Cardiovascular disease and Ischaemic heart disease like Heart failure, Hypertensive heart disease, inflammatory heart disease, and Valvular heart disease.

Main symptoms and warning signs of heart attack:

Chest pain

• Tightness, discomfort or crushing
• Fullness or burning
• Heaviness, pressure or squeezing

Pain from the centre of the chest spreading

• Up to neck, jaw, shoulder or back
• Down one or both arms

Other signs

• Anxiety or fear
• Shortness of breath
• Denial, refusing to admit that anything is wrong
• Paleness, sweating or weakness
• Nausea, vomiting and/or indigestion

Warning signs in women

Women have less obvious symptoms such as indigestion like discomfort, vague chest pressure or discomfort, nausea or back pain. It is crucial for women and their doctors not to ignore those easy-to-miss symptoms.

Tips for a Healthy Heart

There are many ways to prevent heart problems, which can concentrate on key lifestyle areas. Some tips for a healthy heart are as follows:

• Do not smoke, and avoid used smoke: 
• Exercise
• Maintain a healthy weight
• Get your cholesterol levels checked
• Take your medications as recommended by your physician
• Maintain a healthy cholesterol level
• Get your blood pressure checked
• Maintain a normal blood pressure
• See your doctor
• Take omega-3 fatty acids

Healthy Heart Exercises for seniors:

To stay healthy and independent, here are recommended four types of exercises for seniors, which are as follows:

• Strength exercises
• Balance exercises
• Stretching exercises 
• Endurance exercises

Healthy Heart diet for seniors:

Diet plays main role to keep healthy you and your heart so always take healthy diet and avoid problem down the road. So for your dieting, consult your Doctor and follow-eating plan, which fulfill your dietary needs.

• Beware of chemicals in your food like caffeine, MSG, and other food additives.
• Total fat intake should be less than 30 percent of total calories daily.
• Saturated fatty acid intake should be less than 10 percent of total calories daily.
• Sodium intake should be no more than 3000 milligrams per day.
• Polyunsaturated fatty acid intake should be no more that 10 percent of total calories daily.
• Monounsaturated fatty acids make up the rest of total fat intake, about 10 to 15 percent of total calories daily.
• Cholesterol intake should be no more than 300 milligrams per day.
• Nuts can heap to Lower down cholesterol.

Healthy Heart Diet chart:

Eat More	Eat Less
Healthy Fats (raw nuts, olive oil, fish oils, flax seeds, avocados)	Damaged fats (trans fats from partially hydrogenated foods, deep fried foods); saturated fats (whole-fat dairy; red meat).
Colorful, nutrient-loaded fruits and vegetables	Processed food (foods that come in a package); foods high in sodium
Fiber rich foods (whole grains and legumes)	Refined carbohydrates (white starches).
Fish (especially wild salmon, whitefish, tilapia, catfish, flounder, and mahi mahi)	Red meat
Water	Fruit juices, soda

Source: http://b4tea.com

BRAIN EXERCISES FOR SENIORS

By Denise Stern 

Exercise for brain health doesn't have to cost anything. Seniors can find ways to exercise their brains every day by utilizing resources in their homes and communities. Brain exercises are important to maintain brain function and keep synapses firing and the mind sharp and alert. Seniors can have fun and exercise their brain power at the same time by playing a variety of mind games that stimulate learning processes, enhance memory and help prevent boredom and stagnation.

Imagine

When you use your imagination, you exercise your brain. Curiosity is one of the most stimulating exercises for the brain, according to the Franklin Institute. You can stimulate the imagination just by thinking while you're out for your daily walk. Imagine how you would landscape your neighbor's yard, or try to guess the names of flowers, shrubs or plants you see every day on your walk around the block. 

Neurobics

Exercise your mind for free with neurobics. Neurobics are exercises that develop and enhance the five senses. For example, try buttoning your shirt or tying your shoes with your eyes closed. Try eating with your non-dominant hand, or using the computer mouse with your left hand instead of your right. Try eating a meal with a partner or friend without talking, only utilizing visual cues and gestures to express yourself or your wishes, suggests Lawrence Katz, professor of Neurobiology at Duke University Medical Center.

Discovery Challenge

Discover new skills or knowledge though reading books loaned from your local library. Engage the mind by learning a new language or hobby or craft, suggests Patricia Grady, PhD., Director of the National Institute of Nursing Research, a component of the National Institutes of Health. Learning new skills or exercises can help to increase the brain's processing speed and engage cognitive thinking processes and skills.

Free Online Brain Games

Brain games that offer amusement as well as enhanced reasoning speed and capabilities may be found for free on the Internet. Memory games, math games and word games help to increase reasoning skills and potential. Such games can be found by typing in "Free brain games" into your favorite search bar. Many popular brain fitness websites offer a limited number of free games to the public that are easy to access on a daily basis.

Exercise

Physical exercise offers mental benefits as well. Increased blood flow and stimulation of the brain during exercise helps enhance brain health in seniors, according to the "Senior Journal." Strong blood vessels carry oxygen and nutrient-rich blood to the brain, necessary for optimal brain health and development, regardless of age.

Read more: http://www.livestrong.com

Hearing Loss In Adults

Symptoms

If you have sudden, severe hearing loss, you will notice immediately that your ability to hear has decreased dramatically or disappeared totally in the affected ear.

If your hearing loss is gradual, your symptoms may be more subtle. You may have difficulty understanding conversations. Family members may complain that you play the radio or TV too loudly. You may ask them to repeat what they say or frequently misunderstand what they are saying.

Some diseases and conditions that cause hearing loss may produce additional symptoms, including:

• Ringing in the ears (tinnitus)
• Discharge or bleeding from the ear
• Deep earache, or pain in the ear canal
• Pressure or a "stuffy" feeling inside the ears
• Dizziness or problems with balance or equilibrium
• Nausea
  
  

Prevention

You can help prevent hearing loss:

• Wear protective earplugs or earmuffs if you are often exposed to loud noise at work or during recreational activities.
• Never put cotton swabs or other foreign objects in your ears.
• Wear a seatbelt while driving. Wear a protective helmet while riding a bicycle.
• Know the possible side effects of your medications.

Treatment

Both age-related and noise-related hearing loss tend to be permanent. Your doctor may recommend a hearing aid or an implant to improve your ability to communicate with others. A hearing aid amplifies sounds electronically and is effective for many people with age-related hearing loss. Hearing aids today are very small, so small that other people often do not notice you are wearing them. A cochlear implant translates sounds into electrical signals that can be carried to the brain.

Certain other forms of hearing loss may be treated medically or surgically:

• Otosclerosis — For mild cases, a hearing aid is usually the first option. In severe cases, one of the small bones is surgically replaced with a tiny prosthesis.
• Acoustic neuroma — Treatment includes surgery or highly focused radiation therapy.
• Ménière's disease — There is no cure. The goal of treatment is to relieve pressure in the ears to reduce symptoms. Some people improve by limiting intake of salt, caffeine or alcohol or quitting smoking. Medications to reduce fluid retention in the ear may help. In some cases, surgery may be considered.
• Traumatic hearing loss — A damaged eardrum can sometimes be repaired surgically.
• Drug-induced hearing loss — Stopping the problem medication may reverse hearing loss or prevent it from getting worse.
• Sudden sensorineural hearing loss — When the cause is unknown, this condition is usually treated with steroids.
• Other — A dense plug of earwax can be dissolved or gently removed by your doctor. Antibiotics can treat hearing loss caused by ear infections.

Source: http://www.sparkpeople.com

5 Tips to Promote Elderly Bone Health

Below are five tips to promote bone health in the elderly, adapted from articles by the National Center for Biotechnology Information and the Center for Disease Control.

1. Have a balanced diet. Many nutrients are important for bone health. That’s why having a daily well-balanced diet with a variety of foods (grains, fruits, vegetables, nonfat or low-fat diary products, meat or beans) is key. The more calcium-rich a food item is, the better it is for your bones. In addition to a person’s normal diet, look for calcium-fortified foods to meet recommended levels.

2. Take your vitamins. The elderly are especially susceptible to having low levels of vitamin D. If getting enough sunlight is not practical, look to boost vitamin D levels through diet or, if all else fails, through supplements. Recent studies have found that vitamin C may also prevent bone loss, helping to fight off osteoporosis.

3. Stay physically active. It’s recommended that adults get at least 30 minutes of physical activity a day. In addition to this, specific strength-bearing exercises are critical to building and maintaing bone mass throughout a person’s life. For the elderly, it’s common for do exercises that promote balance (and in turn reduce the risk of falling). Of course, always keep a person’s physical limitations in mind. If there are ever any questions regarding a person’s physical health, it’s best to first consult a doctor or trained health care professional before embarking on an exercise program.

4. Maintain a healthy body weight. Studies have shown that excess fat in the belly and around the organs (visceral fat) is linked to lower bone mineral density. The human body is designed to operate optimally at it’s ideal weight. That said, carrying around extra pounds invariably leads to decreased bone health and an increased risk for developing just about every other chronic degenerative disease.

5. Get screened for osteoporosis. Adults 65 and over should get screened for osteoporosis and, if needed, treated for the disease. Height loss and joint/muscles aches are common symptoms. Osteoporosis (i.e., bone loss) leads to an increased risk of bone fractures, among other complications. Older women are especially at risk.

Source: http://encompassomaha.com

6 Tips to Lose Weight for Seniors: How to Gently Lose Weight

You’re not that old – but your body is starting to feel like it could do with a little bit of attention. Maybe your doctor has recommended a little toning – or maybe you’d just like to shape up for your general health.

The problem is, that all of the advice out there for weight loss is geared towards people who are capable of what are – let’s be honest – fairly strenuous physical activity.

Yoga? Come on – you don’t have to risk permanent injury just to get healthy!

Are there any tips to lose weight that are geared specifically towards seniors?

It turns out there are.

Age is no barrier to health, in fact, the older we get the more in tune we become with our general health, and its often easier to spot things before they become a problem.

What does this mean in terms of tips to lose weight? Well, in general terms, any tips to lose weight for seniors should take into consideration the possibility for reduced mobility. They might also take into consideration a heightened sensitivity to diet, too. Whatever advice you find in your search for weight loss tips for seniors, just remember that if it feels like you might get an injury, then don’t even try it. There is, as the saying goes, more than one way to skin a cat!

1. Try Tai Chi. It’s a little bit like yoga – except that it won’t kill you. Tai Chi is an ancient eastern form of slow, deliberate movements which mimic those of martial arts. Tai Chi has been practiced by people of every age around the world for years, and is a proven way to gently increase your strength and flexibility. It thus, in combination with a healthy diet, will help with weight loss, too.

2. Water aerobics. Similar to normal aerobics, water aerobics is a gentler version you try in a pool or the ocean. The resistance that the water adds also allows you to build strength through a low-impact exercise.    

3. Herbal Teas can help. My favourites are stinging nettle tea and lemon tea. Stinging nettle tea is easy to prepare for yourself, or you can buy it pre-packaged. Furthermore, it’s useful because it lets you find a productive use for something which is typically considered a weed! Gardening and medicine simultaneously. Lemon tea is probably a little bit of a misnomer – I use this one myself in combination with a healthy diet, controlled portions and exercise, but even on its own it’s quite effective! Lemon tea is simply hot water with a moderate amount of lemon juice added to taste. Have it as the last thing you drink before you go to bed, and your metabolism will begin to increase over the course of a few days, letting you shed some of that ambient weight without too much effort.

4. Drink water before a meal. It’s true: drinking water before a meal has the effect of filling your stomach partially prior to eating. This impedes your appetite, allowing you to eat smaller portion sizes with less will power.

5. Keep healthy snacks nearby. Often you don’t build up big appetite,and when it comes to meal time you really don’t feel like a full blown meal. If you’re one of those people who are tempted to snack constantly, try keeping only healthy snacks nearby – like bowls of mixed nuts.

6. Try walking more often. It can be harder to keep physically active as you age. You don’t necessarily need to run to lose weight or keep fit. Simply incorporating regular, gentle exercise into your lifestyle can have a cumulative effect.

Source: http://ilmdamaily.hubpages.com