Six Tips for Living A Healthy Life During Your Retirement

By Hannah Whittenly

Here are six tips for living a healthy life during your retirement.

Eat A Nutritious Diet

When you reach an older age, it is even more important to eat a nutritious diet. Eating a nutritious diet will not just help you stay at a healthy weight; it will also prevent a lot of terrible diseases. Make sure to eat a balanced diet that includes fruits, vegetables, lean meats and whole grains.

Stay Active

Whether you live in your own home or senior living community, you have to stay active. Staying active will not just keep you in great shape; it will also boost your mood and prevent many debilitating diseases. You should do activities and exercises you enjoy such as hiking, biking, swimming, playing golf or dancing.

Volunteer

Volunteering does not just help your community; it can also help make you a happier and more well-rounded person. Whether it is serving food at a homeless shelter or playing with dogs and cats at an animal shelter, volunteering is very good for your mind.

Social interaction will keep your mind healthy during retirement, so you should spend time with your friends and family. Make sure to keep in contact with those that you love, whether it be a phone call once a week or making a point to visit them. It is important to find enjoyment with those that are important to you.

Visit Your Doctor Regularly
If you want to stay as healthy as possible, you should visit your doctor regularly and always listen to his advice. A doctor will examine you and make sure you are healthy. Finding ways to watch your diet and exercise will make it easy on your doctor and you will feel great.

Find Time to Relax

Being stressed is not good for you, so you should find time to relax every day. For example, after you wake up, you can do yoga or meditate. You can also take a hot bath or go for a long walk when you feel really stressed out.

As you can see, it is quite possible to live a healthy life during retirement. If you follow these helpful tips, you will enjoy your retirement. Remember to do the things you love and not take life too seriously.

Source: http://www.retirementforseniors.com

Five Healthy Living Tips for Seniors

Healthy living is about more than eating right and exercise. As we age, there are normal physiological changes that affect our body, our mind and our attitude. We can experience small physical changes like poorer vision and more aches and pains to more serious an increase in chronic illnesses such as heart disease, diabetes and high blood pressure. On the other hand, as we age we tend to become more optimistic.

Learning to recognize and counter-act some of the bad stuff and enhance some of the good stuff, can lead to a healthier and happier life. Here are five tips for improving life at mid-life.

1. Break Bad Habits

Now is the time. If you want to stop __________ (you fill it in - smoking, overeating, drinking, being a couch potato, etc.), decide now is the time to change. Pick one thing to focus on. Too many goals and you'll become unfocused and frustrated. Be patient, get help from a buddy, and reward small successes. The benefits extend beyond your health to your pocketbook and your outlook on life.

2. Keep Active

First and most important: Find something you enjoy doing. The goal is to develop a new habit of exercising regularly and if you find an activity you like, you are much more likely to stay with it. Even mild exercise is a lot better than none. .Regardless of the program you select, it's important to begin slowly and have fun so that you will continue to do it. Make exercise part of your daily routine so that it becomes a lifetime habit.

3. Reduce Stress

We all experience some stress from time to time. But when it becomes constant, stress negatively impacts our health -mentally and physically. Sometimes we don't even recognize it - a problem that is frequently faced by caregivers who become so engrossed in the care they are giving they forget to take care of themselves. If signs are severe, you should see your doctor.

4. Exercise Your Brain

Researchers have shown that we can exercise and improve our brain's performance. Good brain exercises are marked by novelty, variety and constant challenge. Activities like cross word puzzles, brain teasers and Sudoku are a good start. Electronic or computer based games are even better because there is more variety and the level of challenge can be changed.

5. Stay engaged

Research shows that staying engaged in the community, having friends and a social network can be a great boost to your health and longevity. And, here's good news, as we get older we actually become more content and less stressed. A University of Chicago study found that while we may have fewer intimate relationships, older individuals (57-85) are more likely to be involved in social activities like volunteering, attending religious services and spending time with neighbors.

Read more: http://answers.iquote.com/

5 Great Stretching Exercises for Seniors and Older Adults

Stretching exercises are an important part of a physical activity program for seniors and older adults for whom movement may not be possible without difficulty. These exercises enable seniors and older adults to more easily engage in everyday physical activities and movement, like walking, getting dressed, bathing, cooking and reaching for out-of-the-way objects on a shelf.

Putting Flexibility and Movement to Work in Your Daily Routine
Incorporating flexibility and movement exercises into your daily routine is fairly easy. You might try these low impact exercises first thing in the morning or, perhaps, mid-day, before or after lunch. You can do them all at once or break them up, doing a few flexibility exercises at a time. The key is to do something to maintain or improve upon your flexibility and movement as you age.

Don't Forget to Warm Up
For seniors and older adults, it's always important to warm up and be careful not to lock your joints or move while doing your stretching exercises. Be relaxed and don't continue the exercises if you feel uncomfortable. Before you embark upon your new exercise routine, you may want to consult with your doctor or other health care professional. While stretching is relatively low impact, you'll want to make sure that these particular exercises are medically appropriate.

5 Flexibility Exercises for Seniors and Older Adults
Flexibility exercises demand that seniors and older adults hold a stretch without bouncing. They also require that seniors and older adults do them very gently, so much so that there is little to no discomfort. In other words, stretching should not be uncomfortable, rather you should feel relaxed when doing them. Over time, stretching should help you build, maintain and improve upon your flexibility.

Here are 5 flexibility or movement exercises to try in your home or on the go. Remember, it's important to stretch gently, to the point of resistance, and then hold that point for thirty to sixty seconds. No bouncing or movement, please. Do each stretching exercise 3 to 5 times at each session. Slowly stretch into the desired position and hold the stretch for 10 to 30 seconds. Relax, breathe, and repeat, each time trying to gentle but firmly stretch farther. Over time, as you become more flexible, try reaching farther, but not so far that it hurts.

Ankle Stretch

1. Sit securely on the edge of a sturdy, armless chair.
2. Stretch legs out in front of you.
3. With heels on floor, bend ankles and point toes upward, toward you.
4. Hold position for 15 to 30 seconds.
5, Bend ankles to point toes away from you.
6. Hold position for 15 to 30 seconds.
7. Repeat 3 to 5 times.

Chest Stretch
1. Stand or sit in a sturdy chair.
2. Keep feet flat on floor, 12-18 inches apart.
3, Hold arms at your sides at shoulder height, palms facing forward.
4. Slowly move arms back, while squeezing your shoulder blades together.
5. Stop when you feel the stretch or sense discomfort.
6. Hold position for 15 to 30 seconds.
7. Repeat 3 to 5 times.

Neck Stretch
1. Stand or sit in a sturdy chair.
2. Keep feet flat on floor, 12-18 inches apart.
3. Slowly and gently, turn head to right until you feel a slight stretch.
4. Do not tilt head forward or backward.
5. Hold position for 15-30 seconds.
6. Return to forward looking position.
7. Slowly and gently, turn head to the left until you feel a slight stretch.
8. Do not tilt head forward or backward.
9. Hold position for 15-30 seconds.
10.Return to forward looking position.
11.Repeat 3 to 5 times.

Shoulder Stretch
1. Stand with back against wall.
2. Keep feet flat on floor, 12-18 inches apart with arms at shoulder height.
3. Bend elbows so fingertips point upward, toward ceiling, and touch the wall.
4. Hold position for 15-30 seconds.
5. Stop stretch if you feel discomfort or pain.
6. Let arms roll forward, slowly, elbows remaining bent.
7. Alternate position, pointing towards the hips or above the head.
8. Repeat 3 to 5 times.

Upper Body Stretch
1. Stand facing wall, about an arm's length from the wall.
2. Keep feet 12-18 inches apart.
3. Lean body forward towards the wall, palms flat against the wall at shoulder height, 12-18 inches apart.
4. Keep back straight and slowly "walk" your hands up the wall until your arms are above your head.
5. Hold arms overhead for about 10 to 30 seconds.
6. Slowly "walk" your hands back down the wall.
7. Relax and, then, repeat flexibility exercise.
8. Repeat 3 to 5 times. 

Source: http://voices.yahoo.com

Top 3 Balance Exercises for Seniors

Improve your balance dramatically with these three moves:


Box Step Ups

Helps with: Walking up stairs
Equipment required: A stable, elevated platform. If you don’t have one readily available (a wooden box will do), learn how to make one here.
The basics: This is a very straightforward exercise. Start by facing the box, and step up onto it with your left leg, followed by your right, so that you are now standing on top of the box. Now step your left leg back down, followed by your right. Repeat this movement 10 times, and then switch so that you’re starting with your right foot. If you’d like more of a challenge, load a backpack with heavy things like bags of flower and waterbottles. Slowly add more weight to the backpack and add more repetitions.

Before you know it, you’ll be a super senior stair master with impeccable balance.

Split Squats

Helps with: Stabilizing your knee joints
Equipment required: None
The basics: Stand with your legs shoulder-width apart. Now, step your right leg back about 3 feet, keeping your balance in the middle of both legs (where your torso is). Next, slowly lower your right knee to the floor, ensuring that your left knee points out directly in front of you, forming a 90 degree angle, and your right knee hovers just over the floor (or touches). Come up slowly. Repeat 10 times, and switch legs. If you’d like more of a challenge, fill up two 1 litre water bottles and hold them in each hand while performing the exercise.

If your forward knee wobbles, do not lower yourself all the way to the ground, but rather, part way, and work up to lowering it all the way.

One-Legged Balance

Helps with: Overall balance
Equipment required: A chair
The basics: Holding onto a chair back, pick up your right leg and balance on your left. If this is easy, try using only one hand to hold on to the chair back. If this is easy, release a few fingers. If it’s still easy, try using no hands. See how long you can hold it for. Repeat on your right leg. If you can, kick the free leg back and grab your heel with your hand, giving yourself a quadricep stretch (that’s the big muscle at the front and outer side of your thigh).

When you’ve mastered this, you can try lifting your leg to the side, and to the back as well, to build up great overall balance.

So go ahead and give these balance exercises for seniors a try – we promise that if you do them consistently at least four times a week, for about three weeks, you’ll start to see immense improvements!

Source: superseniorfitness

Senior Wellness Tips on How to Stay Healthy Longer

Things to consider for a healthy life for seniors

1. Lifestyle
2. Diet
3. Physical activities
4. Past and present medical conditions
5. Hereditary health problems

There are a number of senior health programs wellness Organized numerous health organizations that provide services related to routine medical examination and screenings.This helps in understanding the early warning symptoms of common health problems that may occur due to aging. It also provides the right treatment at the right time through the right diagnosis . It also improves health and can make a significant difference in the quality of life.

It is important to apply the heat treatment on the basis of personal health problem together with regard to age. Counseling proper medical guide is necessary at this stage as seniors often undergo numerous medications that increase the risk of medication conflicts with several side- effects. To get the proper care of such complications should be taken into consideration.

Some useful Heath Maintenance Tips for Seniors

• Drink plenty of water throughout the day to avoid dehydration
• To prevent osteoporosis by increasing the calcium intake
• Eat a healthy diet rich in essential vitamins and protein with less fat
• To prevent poor memory condition increase the amount of vitamin B 12 in the diet
• Add the herbs and spices in food , which helps to improve appetite
• Take proper care of teeth to prevent tooth decay and bad breath
• Practicing regular physical activity along with specific fitness programs helps in proper blood circulation, which is essential for the proper functioning of the body

The check in time along with several measures can help in keeping a healthy life longer. Moreover, with advancing medical science treatments have become more effective and less painful. So take good care of your heath to enjoy them longer.

Source: http://www.2goats.cz

10 Essential Health Tips For Seniors

1. Stick to a balanced diet. Healthy, balanced diet is always the number one healthy tip regardless of your age. Because with age our metabolism slows down, it’s advisable to have smaller meals (but these must be frequent).

2. Take supplements. There are many health conditions seniors may face. In order to prevent them experts recommend taking regular courses of supplements. The most common are vitamin D and calcium pills (to fight osteoporosis in early stages). For better results and safety get a prescription from your therapist.

3. Stay physically active. Physical exercises are the best way to keep your body toned. It doesn’t mean you have to go to the gym. All you need is a walk in the park, perhaps some jogging or simple yoga. Remember, physical activity should bring joy, it shouldn’t be exhausting.

4. Reduce your stress. Although a little stress is always beneficial for our nervous system (sounds odd, but that’s true), excessive stress is one of our worst enemies. Thus, it’s highly advisable to take part in stress-reduction activities: playing chess, taking long walks, meditations + special relaxation techniques. 

5. Have a plan. It’s important to have a goal (a dream) and move towards it all the time. This will help you organize your work and leisure better and will bring sense to all your actions :). Don’t get bored in retirement – there are so many things to try and see!

6. Stay socially engaged. Maintain strong relations with your friends, children, grandchildren and colleagues. Humor, positive, friendly atmosphere and communication are the best anti-aging pills.

7. Keep up with recent events. Staying aware of the latest news will help you orient in modern trends better and understand your younger friends and grandchildren.

8. Get regular medical checks. This is a must, even if you don’t have obvious symptoms. There are many diseases that can be diagnosed with special medical machinery only in their early stages.

9. Quit smoking. Smoking leads to many health issues, thus it’s crucial to take this critical step to combat aging.

10. Limit your alcohol consumption. While excessive alcohol is very dangerous, moderate doses of red wine can be very beneficial for your heart. Numerous scientific studies have shown that one-two drinks per day help us prevent the most common heart diseases.

Source: http://internet-health-directory.com

Seniors and Fitness: Tips to Keep You Active and Safe

By Amanda MacMillan

Even for healthy seniors, safety may still be a concern. The American Senior Fitness Association has these tips and more to help you get your loved ones up and moving.

• First, obtain medical clearance to exercise. Stop if you feel pain, and don't exercise when you're injured, sick, or running a temperature.


• Drink plenty of water before, during, and after exercise. Avoid heavy meals for about two hours before energetic exercise.


• Use sunscreen, hats, visors, and sunglasses during outdoor daytime exercise. Think safety at all times: Should you be wearing fluorescent colors? Is it too cold, too wet, too stormy, too polluted, too hot, and/or too humid for safe exercise? Use the right equipment and wear the right clothes for exercise—dress in layers, wear fabrics that allow heat to escape, and wear good shoes.


• Work at an effective, yet comfortable, intensity level. You should be able to carry on a normal conversation while working out.


• Stop exercise and consult your physician immediately if you experience chest pain or tightness in the chest, neck, or throat; considerable difficulty breathing; abnormal heart rhythm; nausea, dizziness, light-headedness, or visual interruption; excessive cold sweat; or extreme or lasting weakness or fatigue after exercise.

Sources: health.com

Simple Exercise tips for senior citizens

Participating in a regular exercise program is an effective way to reduce and prevent functional declines associated with aging. Both endurance and strength exercises are encouraged to improve your overall health status. For many of seniors, squeezing in an exercise routine in their daily schedule isn’t always easy. With the help of a HomeHero caregiver, you can work together to find easy ways to make the time for it and stay safe while exercising.

Brisk Walking

Endurance is a fitness component that is important to maintain as you age. Both aerobic and endurance exercises can help maintain various aspects of heart and lung function as well as cardiac output.

Seniors should build up to at least 30 minutes of endurance exercises. Walking is a great way to start. Try taking a slow walk for about 20 minutes each day. It’s a great way to be outdoors and enjoy the weather.

Weight Lifts

Strength and resistance training is a realistic strategy that can also help offset the loss of muscle mass typically associated with aging. It will also help improve your functional capacity and independence. Risk factors can be reduced that are associated with diseases prevalent in seniors such as hypertension, diabetes and osteoporosis.

Using your body weight with sit-ups and pull-ups is the least expensive option. But for minimal cost, you can also purchase dumbbells and elastic bands to provide better resistance. Strength training two to three days a week, with a day of rest between workouts, is recommended to maintain bone and muscle strength.

There are the usually concerns about what would be the exercise goals and whether it would be safe. Here are some easy guidelines to begin an exercise program:

How hard should you work?

• Monitor the intensity and duration.
• Monitor heart rate. Your caregiver can help you with this.
• If you are on medications that affect your heart rate, talk to your doctor.
• You should never be in pain or be unable to speak.
• Start each session slowly and give yourself time to warm up.
  
  

Where should I exercise?

• A health club is a good place for self-help, but if you’re not comfortable outdoors, you may do it at home. It’s important, however, not to overwork yourself too quickly. Be sure to get advice about any exercise program you take on and have someone, ideally your caregiver, to watch after you.

• Selecting exercise equipment is an important decision, both in terms of function and finance. It can be a treadmill, stationary bike or even walking shoes. Make sure they’re comfortable and safe.
  
  

How long should I exercise for?

• Duration may be five minutes at the beginning of your program. Plan to gradually increase your progress to at least 20 minutes of continuous exercise each day. 30 to 45 minutes is ideal.
  
  

How often should I exercise?

• Endurance exercises are recommended three to five days each week. You can also do strength exercises to switch up your routine.
  
  

Safety

• It is better to exercise with a partner or in a supervised facility.
• Consider seeing an exercise professional and your doctor before starting your exercise program.

After you go through this list, you should be ready to start your exercise program. Keep in mind to always avoid strain and exhaustion. Don’t be afraid to stop exercising as soon as you feel tired and long before you feel exhausted. Be sure to seek the advice of a doctor before you undertake a new form of exercise.

Take part in physical activities you enjoy most. Walking, stretching, dancing, gardening, hiking and cycling are all excellent activities that you may have not tried or thought about yet.

Read more: homehero.org

Dental Health Tips for Seniors

How Our Teeth Change as We Age

Just like the rest of our lives, teeth change as we get older. They become stained, weaker and more brittle, requiring more specialized care for good dental health.
No matter how good our dental health habits have been up to this point, it is inevitable that each of us will deal with some form of dental disease, like periodontal disease, as we age. However, the proper care that now has to be incorporated will go a long way toward good dental health.

Brush and Floss Teeth More Often

The basic recommendation for brushing and flossing teeth is to brush them twice a day – once at morning and once at night before bed – and floss once a day for complete dental health. As we get older, it’s a good idea to step this up. For example, consider brushing your teeth after every meal as well as when you get up and while getting ready for bed.
After the age of 50, plaque becomes more difficult to remove and builds up quickly. All of this brushing removes plaque, not giving it a chance to build up at all and negatively effect gum tissue. These strong habits go a long way toward good dental health.

Maintain a Moist Mouth

As we get older, more and varied medications are often required in order for us to remain in good overall health. These medications, however, can often cause a condition called “dry mouth,” which is basically a reduction in saliva and negatively effects our dental health.
Saliva is essential for our dental health, protecting our teeth through neutralizing bacteria and rinsing away food particles that lead to plaque build up. To combat dry mouth, make an oral rinse a part of your dental habits during the day, and consider chewing sugar free gum to help generate saliva.

Go Gentle on Gum Tissue

As we age, our gum tissue begins to weaken and thin, which poses a risk for gum disease. While brushing and flossing throughout the day, be aware that these activities can tear gum tissue, so be as gentle as possible. If your teeth and gums have become sensitive, make an appointment for a consultation by calling Southwest Portland Dental at 503-244-8112.

Increase the Frequency of Dental Visits

While regular checkups may have been fine every 6 months up to this point, it might be a good idea to increase the frequency of your visits to your dentist.

Source: http://www.southwestportlanddental.com

Nutrition Tips for Seniors

The key to being healthy is to eat right and get plenty of exercise. As we age, the body tends to slow down, so getting enough exercise isn’t always possible. That doesn’t mean you should stop exercising just because you’re not able to do what you used to–but your exercise regimen may have to change. So should your diet. As your body ages, it may undergo a variety of changes, so your nutritional needs may be different. Following are a few nutrition tips for seniors.

Eat Whole Grains
One way to make sure you’re eating healthy and getting the nutrition you need is to include whole grains in your diet. The National Institute on Aging has recommended that at least half of your daily intake of grains be in the form of whole grains–the whole grains in pastas and cereal contain more nutrition per serving than refined grains and will help sustain the correct amount of blood sugar you need, which will give you more energy.

Get Lots of Fiber in Your Diet
Whole grains contain a great deal of fiber, which should also be an important part of your diet. Fiber-rich foods, such as fresh fruits and vegetables, and beans, can help you feel like you’re full for a long period of time, so you’re not constantly snacking on unhealthy foods. High fiber foods can also help manage high cholesterol and prevent constipation. It would be a good idea to have a source of fiber in every meal you eat.

Include a Source of Calcium in Your Diet
As you age, your body undergoes a variety of changes. Among them is its propensity to absorb the calcium in your bones, which can make them weak, brittle, and susceptible to breaking. Including a source of calcium in your diet is important in order to replace the natural loss. Foods such as milk, cheese, and yogurt are rich in calcium, as are leafy green vegetables. You can also take a calcium supplement to make sure your body will replace the loss of calcium in your bones.

Drink Liquids
The aging process also takes a toll on your ability to regulate the fluid levels in your body. As a result, you could become dehydrated. Drinking plenty of fluids is recommended to alleviate this problem. Being properly hydrated will help reduce the likelihood of constipation and help prevent urinary tract infections, which can be debilitating. Make sure you drink plenty of liquids throughout the day to help ensure you’ll remain healthy.

Reduce the Intake of Sodium
It would also be a good idea to reduce the amount of sodium you have in your diet. Although sodium, also known as salt, enhances the flavor of your food, too much of it is bad for the body, especially as you age. In order to give your food a bit more flavor, you can try a number of different seasonings that don’t contain salt, or at least have a minimal amount. When you’re shopping, pay attention to the list of ingredients in such things as soup, bread, frozen meals, and canned vegetables. Pick the product that lists a lower amount of sodium content than competing products in order to reduce your intake of sodium.

Eat a Balanced Diet
As you age, it becomes even more important to eat a balanced diet than it ever was before. Making sure you receive the correct amount of each food group will help you get healthy, and stay that way. Your daily diet should include the proper amounts of grains, fruits and vegetables, meats and beans, dairy products, and oils. Even though it gets a bad rap, your body also needs fat to help it stay healthy. Of course, the fats need to be in the form that is contained in avocados, nuts, or vegetable oils, and not saturated fats.

See Your Doctor
In order to assure that you’re getting the right amount of foods, as well as the right types, you should see your doctor and have them work up a healthy diet plan for you. Seeing a doctor on a regular basis is extremely important as you age. Their examinations will reveal whether or not you’re in need of any special additions to your diet, or if you need to reduce your intake of certain foods.

Source: http://www.mayanz.com

5 Ways Seniors Can Stay Active

By Abby Downs

Staying fit, healthy and feeling your best is important at any age. Throughout life, we encounter a number of major changes including career changes and retirement, the moving of family members and loss of loved ones as well as health changes. Because of this, maintaining your physical and emotional health is crucial. Here are some ways to help you enjoy the most out of life while keeping your mind and body in check.

1.  Exercise
You don’t need to do intense cardio, run or even bike to stay active and make it worth your time. Go for a 10-minute walk around the block with a friend.
2.  Play games
Stay mentally active by playing board and card games with friends and family members. Kick off your day with a cup of coffee and a one-on-one crossword or sudoku puzzle.  

3.  Volunteer
Get involved by helping others

4.  Read
Whether it’s the daily paper, your favorite magazine or a new mystery novel, keep up with culture and current events by diving into some good reads.  

5.  Learn something new
Join a water aerobics class or a bowling league, or try your hand at gardening. Want a bit more of a challenge? Reconnect with past friends and colleagues through social media sites such as Facebook and Twitter

Source: http://www.stl.unitedway.org

Eating Well Over 50

Nutrition and Diet Tips for Healthy Eating as You Age

For adults over 50, the benefits of healthy eating include increased mental acuteness, resistance to illness and disease, higher energy levels, faster recuperation times, and better management of chronic health problems. As we age, eating well can also be the key to a positive outlook and staying emotionally balanced. But healthy eating doesn’t have to be about dieting and sacrifice. Whatever your age, eating well should be all about fresh, colorful food, creativity in the kitchen, and eating with friends.

Healthy eating over 50: Feeding the body, mind and soul

Remember the old adage, you are what you eat? Make it your motto. When you choose a variety of colorful fruits and veggies, whole grains, and lean proteins you’ll feel vibrant and healthy, inside and out.

Live longer and stronger – Good nutrition keeps muscles, bones, organs, and other body parts strong for the long haul. Eating vitamin-rich food boosts immunity and fights illness-causing toxins. A proper diet reduces the risk of heart disease, stroke, high blood pressure, type-2 diabetes, bone loss, cancer, and anemia. Also, eating sensibly means consuming fewer calories and more nutrient-dense foods, keeping weight in check.

How many calories do adults over 50 need?

Use the following as a guideline:
A woman over 50 who is:

• Not physically active needs about 1600 calories a day
• Somewhat physically active needs about 1800 calories a day
• Very active needs about 2000 calories a day

A man over 50 who is:

• Not physically active needs about 2000 calories a day
• Somewhat physically active needs about 2200-2400 calories a day
• Very active needs about 2400-2800 calories a day

Sharpen the mind –Key nutrients are essential for the brain to do its job. People who eat a selection of brightly colored fruit, leafy veggies, and fish and nuts packed with omega-3 fatty acids can improve focus and decrease their risk of Alzheimer’s disease.

Feel better –Wholesome meals give you more energy and help you look better, resulting in a self-esteem boost. It’s all connected—when your body feels good you feel happier inside and out.
Of course, balanced nutrition is more than calorie counting. There are many other aspects to creating a nutritious lifestyle.

Source:  http://www.seniorskiss.com/

Tips to Improve Nutrition for the Elderly

It is always a challenge for any person regardless of age to eat right. But for older people, this is especially tough because of the additional problems that prevent them from achieving good nutrition.

Aside from the natural effects of aging, older people have to contend with chronic diseases that further strain their body’s ability to process nutrients. The many medicines for these conditions also affect the appetite of many older people. Metabolism and digestion also slow down and the senses weaken as one ages.

If you are a loved one or caregiver living with a dependent or semi-independent senior, you may have to shoulder the responsibility of preparing nutritious meals and instilling healthy eating habits.

Here are some valuable reminders on how to improve nutrition:

    Drink lots of fluids. Water and other drinks will prevent dehydration which is a major factor in malnutrition. Older people tend to retain less fluid in their bodies and are prone to dehydration. They also feel less thirst and therefore less likely to drink fluids. Ensure that they drink at least one ounce of water per 2.2 pounds of body weight. If you have bladder problems or heart failure, consult your doctor about your optimal water intake.

    Add fiber. Along with drinking ample amounts of water, adding fiber to the diet will prevent constipation, a major complaint among seniors. Fiber helps absorb toxins in the gut and aids in the elimination of waste. It will also make you feel fuller for a longer period, thereby reducing cravings. A fiber-rich diet includes whole grains, cereals, beans, fruits and vegetables. It is better to get fiber from natural sources rather than dietary supplements.

    Eat plenty of fruits and vegetables. A good trick is to add color to your selection of fruits and veggies. Instead of the usual apple or banana, try opting for berries, lemons, or mangos instead. For veggies, dark-leafy vegetables (green) such as spinach and broccoli can be alternated or mixed with carrots (orange) and squash (yellow). There is a good variety to choose from and adding different colors can make food more enticing and enjoyable to eat for seniors. The recommended serving size is about 2 to 2.5 cups per serving.

    Cut back on salt and sugar. Sodium (salt) is essential for the body but we usually consume more of it than necessary. Having too much salt in the body can worsen hypertension and fluid retention among seniors. Be wary of products that are high in sodium such as most canned goods and processed foods. Read nutrition labels for sodium content and prefer to use low-sodium products. Eliminate the salt shaker from the table. Use herbs and spices to add flavor to the meals you serve. Avoid sugar-rich foods to limit calories to an acceptable level. Fast food, canned soups and sauces contain hidden sugar.

    Reduce fat intake. Avoid eating foods that are rich in saturated fat which is linked to high blood cholesterol as well as heart disease. This type of fat is found in red meat and poultry products. Trans-fats, present in many fast food and processed products, is likewise linked to poor health and must also be avoided. On the other hand, polyunsaturated fats (omega-6 and omega-3 fatty acids) found in fish, flaxseed, and nuts are believed to promote health.

    Consume adequate amounts of vitamins and minerals. Older people are more prone to developing anemia and weak bones as well as infections due to a weakened immune system. To reduce the risk, you should serve foods that are rich in iron (meat, green leafy vegetables, dried fruit) and calcium (milk, dairy foods). Zinc (fish, meat) is an immune booster and promotes faster healing. Vitamin D (oily fish, cereals) slows down the rate of bone loss associated with aging, and can be achieved through ample exposure to sunlight or through supplements.

A good diet consists of a balanced amount of nutrients that include fats, proteins, carbohydrates, vitamins and minerals. Preparing meals which are dense in nutrients with just the right amount of calories is recommended for older people. They should also avoid eating foods that are rich in saturated fats.

Choosing nutritious meals will reduce the risk of osteoporosis, heart problems, hypertension and cancer among the elderly population. The tips outlined here can help you decide on picking the most nutritious food options for your loved one.

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

It is always a challenge for any person regardless of age to eat right. But for older people, this is especially tough because of the additional problems that prevent them from achieving good nutrition.
Aside from the natural effects of aging, older people have to contend with chronic diseases that further strain their body’s ability to process nutrients. The many medicines for these conditions also affect the appetite of many older people. Metabolism and digestion also slow down and the senses weaken as one ages.
If you are a loved one or caregiver living with a dependent or semi-independent senior, you may have to shoulder the responsibility of preparing nutritious meals and instilling healthy eating habits.
Here are some valuable reminders on how to improve nutrition:

• Drink lots of fluids. Water and other drinks will prevent dehydration which is a major factor in malnutrition. Older people tend to retain less fluid in their bodies and are prone to dehydration. They also feel less thirst and therefore less likely to drink fluids. Ensure that they drink at least one ounce of water per 2.2 pounds of body weight. If you have bladder problems or heart failure, consult your doctor about your optimal water intake.

• Add fiber. Along with drinking ample amounts of water, adding fiber to the diet will prevent constipation, a major complaint among seniors. Fiber helps absorb toxins in the gut and aids in the elimination of waste. It will also make you feel fuller for a longer period, thereby reducing cravings. A fiber-rich diet includes whole grains, cereals, beans, fruits and vegetables. It is better to get fiber from natural sources rather than dietary supplements.

• Eat plenty of fruits and vegetables. A good trick is to add color to your selection of fruits and veggies. Instead of the usual apple or banana, try opting for berries, lemons, or mangos instead. For veggies, dark-leafy vegetables (green) such as spinach and broccoli can be alternated or mixed with carrots (orange) and squash (yellow). There is a good variety to choose from and adding different colors can make food more enticing and enjoyable to eat for seniors. The recommended serving size is about 2 to 2.5 cups per serving.

• Cut back on salt and sugar. Sodium (salt) is essential for the body but we usually consume more of it than necessary. Having too much salt in the body can worsen hypertension and fluid retention among seniors. Be wary of products that are high in sodium such as most canned goods and processed foods. Read nutrition labels for sodium content and prefer to use low-sodium products. Eliminate the salt shaker from the table. Use herbs and spices to add flavor to the meals you serve. Avoid sugar-rich foods to limit calories to an acceptable level. Fast food, canned soups and sauces contain hidden sugar.

• Reduce fat intake. Avoid eating foods that are rich in saturated fat which is linked to high blood cholesterol as well as heart disease. This type of fat is found in red meat and poultry products. Trans-fats, present in many fast food and processed products, is likewise linked to poor health and must also be avoided. On the other hand, polyunsaturated fats (omega-6 and omega-3 fatty acids) found in fish, flaxseed, and nuts are believed to promote health.

• Consume adequate amounts of vitamins and minerals. Older people are more prone to developing anemia and weak bones as well as infections due to a weakened immune system. To reduce the risk, you should serve foods that are rich in iron (meat, green leafy vegetables, dried fruit) and calcium (milk, dairy foods). Zinc (fish, meat) is an immune booster and promotes faster healing. Vitamin D (oily fish, cereals) slows down the rate of bone loss associated with aging, and can be achieved through ample exposure to sunlight or through supplements.

A good diet consists of a balanced amount of nutrients that include fats, proteins, carbohydrates, vitamins and minerals. Preparing meals which are dense in nutrients with just the right amount of calories is recommended for older people. They should also avoid eating foods that are rich in saturated fats.
Choosing nutritious meals will reduce the risk of osteoporosis, heart problems, hypertension and cancer among the elderly population. The tips outlined here can help you decide on picking the most nutritious food options for your loved one.
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Top 5 Nutrition Tips for Seniors

SENIOR NUTRITION - Top 5 Nutrition Tips for Seniors

1. Eat a good breakfast everyday.
Choose 2 whole grains, a fruit, a protein and a dairy for a great breakfast.

2. Get enough protein.
Smaller portions through out the day might work best. Easy to digest proteins include eggs, tuna, boiled or canned chicken, and turkey. Milk is a good source of protein, too.

3. Drink plenty of water.
Eating lots of fruits and vegetables will also provide water . Soups, stews and gelatin have water, too. If you wait until you are thirsty to drink , you are all ready a little dehydrated! Drink to avoid thirst!

4. Fiber is essential.
Choose whole grain breads, high fiber cereal and 5 or more servings of fruit and vegetables daily.

5. Minimize high sugar, high sodium,and processed foods.
These kinds of foods provide a lot of salt and sugar, but little nutrient. Having trouble tasting food? Add herbs, spices, lemon, vinegar to your foods instead of salt and sugar.

Source: http://www.seniormealsonwheels.org

Healthy Eating Tips for Senior Citizens

by Skyler Raine

"You are what you eat", this might be an old quote and yet this five-word phrase says it all when we talk about our lifestyle and our health. Let's face it, many of us are sick of the 'eat your vegetables' reminder; we have heard this many times before since we were little kids thinking that the world is just a big playground - then, when we become adults, well... we still need to be reminded. Our carelessness regarding what we eat leads to diseases that can occur for senior citizens.

Aging is a process of life and we have the option in making it glorious and healthy. Some of us might have abused our bodies when we were a little bit younger but the good news is it's never too late to be healthy.

One way of being healthy is eating healthy. Here are eating tips for senior citizens:

1. Eat fruits and of course, vegetables. You might say 'here we go again' but you've heard a lot of times that fruits and vegetables aside from being naturally rich with vitamins, they also have no side effects like factory-made food supplements. Plants also have mono- and polyunsaturated fat; monounsaturated fats help increase good cholesterol levels and with the help polyunsaturated fats the risk of raising amount of blood cholesterol that is harmful for your heart becomes lower or gone, totally.

2. Grains and oats for a healthy stomach. Too much food is dangerous, no, it's not an exaggeration, and it's a fact. Eating too much is harmful to our digestion and eventually to our body, eating grains like oats, rice and so on can be beneficial; these foods are rich in fiber that can flush out unhealthy chemicals that are stored in your digestive system for decades.

3. Drink milk and eat some dairy products. Your bones get weaker as you get older, especially when milk and dairy products are not in your meal list. Milk and dairy products contains calcium that rebuilds bone tissues. Bone diseases such as osteoporosis is common to women, drinking 1,200 milligrams of milk will revitalize your bones and keep you at less risk of osteoporosis.

4. Seafood, anyone? Seafood such as fish and crustaceans can be considered as the perfect alternative for meat. If you're doctor advised you to cut your meat intake but you can't help it you might consider seafood such as fish instead. Seafood has zinc and vitamin D that helps regulate calcium in the body.

5. Drink a lot of water. Water is the most important nutrient. Experts say that the number of glasses to be consumed depends on the weight. If you weigh 160 pounds you should consume at least eight or ten (8-ounce) glasses of water everyday if you weigh more than 160 pounds you need an extra glass for every 25 pounds.

Remember, you have to consult your dietitian first before making any adjustments with your diet to prevent unnecessary health issues.

With good lifestyle and proper diet, aging will not be a factor in doing the things you want to do such as making yourself productive and glorious. Change in diet might be hard at first but it's worth it and you will be surprised of the benefits you will obtain. Happy eating!

Article Resource: Marck Daza

SOURCE:  voices.yahoo