Nutrition Tips for Aging Gracefully

So what exactly are the basics for aging gracefully? Eat right and exercise regularly – pretty simple, right? Well, maybe not. It’s a lot harder to stay fit in our 50s… certainly more complicated than it was in decades past. As we age, our hormonal balances change – and that results in the loss of muscle mass, accompanied by a tendency for fat to sneak up on us and stick. Combine these detriments with a hectic schedule, and you’ll soon find yourself with no time left for a workout… and no energy left either!

Good nutrition and exercise not only help slow muscle loss, they help women guard against heart disease and stroke, osteoporosis, type 2 diabetes, and even cancer... but before we discuss making time for daily exercise, let’s focus on nutrition. We all pause for a meal a couple times a day, so it’s absolutely crucial to make every bite count. Here are some basic nutrition tips – make them part of your healthy lifestyle, and you’ll be sure to age gracefully.

Vitamin D for healthy bones

Vitamin D has an outstanding ability to promote the absorption of calcium – which is a crucial component in the maintenance of strong bones. As we age, the body loses some of its ability to synthesize valuable Vitamin D. Research suggests that 5 to 30 minutes in the sun, twice a week, is enough to replenish your ever-diminishing supply.

Diet can also be a strategy in your quest to maintain healthy Vitamin D levels. Great foods include sockeye salmon, cod liver oil, mushrooms, and low fat dairy products. Lactose intolerant? Dairy can be substituted with fortified orange juice, broccoli and legumes.

A Mediterranean diet is heart smart

High in fruits, vegetables, seafood, olive oil and whole grains, a Mediterranean diet offers a great way to guard against heart disease. It’s low in sodium, saturated and trans-fats, and calories… and is high in antioxidants, a crucial component in maintaining your day-to-day health.

Watch your fiber intake

It’s absolutely crucial you monitor your day-to-day diet. Foods like whole-wheat breads, cereals, pasta, brown rice, and popcorn deliver the fiber you need to maintain proper digestion – and also offer the added benefit of lowering your risk of both heart disease and diabetes.

Eat lean proteins

Soybeans contain essential amino acids, as well as a generous quantity of proteins to keep your muscles healthy and happy.  Lean options include skinless chicken, salmon, and legumes like garbanzo beans, lentils, navy beans, and split peas.

Go vegetarian

Enjoy a high protein salad by including lettuce or spinach, cucumber, tomatoes, onions and mushrooms in your bowl. Veggies such as potatoes, yams, artichokes, beets, Brussels sprouts and cauliflower are loaded with protein… and so are eggplant, watercress and zucchini!

Healthy fats are the way to go

Saturated and trans fats found in butter, margarine, dressings, fried foods, snacks and sweets will rob you of energy, contribute to lethargy, and quickly manifest as unwanted pounds. Focus instead on beneficial fats like those found in olive oil, nuts, salmon and tuna – and your heart will thank you.

Say goodbye to salts and sweets

Excess salt intake is linked to high blood pressure. Replace soft drinks and processed snacks with water, tea, and fortified juices – alongside healthy snacks such as fresh food, nuts, and grain-based salads.

As we age, we require less food energy than when we were younger… so it’s essential that the calories we’re receiving are from healthy choices. Make sure your live-in caregiver provides healthy options and encourages good nutrition. If you’re assisting a loved one on shopping trips, discuss the benefits of their healthy selections, and ensure that their pantry is packed with the best nutrition that your grocery store can offer.

Source: http://www.seniorszen.com

Living is Easy with Eyes Closed

10 Crucial Nutrition Tips for Senior Men

Here are 10 nutrition tips for men to stay healthy as they age:

• Avoid “empty” calories by eliminating junk food. Snack on fruits, vegetables and nuts instead. Swap out soda and opt for water or natural juices.

• Rely on herbs, spices and garlic for flavor, not sugar, salt and fat.

• While fat is a necessary component of a healthy diet, limit the amount you consume from red meat and dairy. Avocados, olives, nuts, seeds and tofu are healthy sources of fat. Trans fatty acids found in margarine, however, should be avoided.

• Avoid taking more than 1,500 mg of calcium per day. Skip the supplements and consume your calcium from leafy green vegetables, beans and fish.

• Eat more fish. Evidence from several studies suggests that fish can help protect against prostate cancer because they contain "good fat," particularly omega-3 fatty acids.

• A lack of vegetables in the diet is a risk factor for aggressive prostate cancer. Vegetables in the broccoli-family are especially beneficial. Use olive oil for cooking for a maximum health benefit.

• Avoid over-supplementation with megavitamins. Too many vitamins, especially folate, may “fuel the cancer,” and while a multivitamin is not likely to be harmful, if you follow a healthy diet with lots of fruits, vegetables, whole grains, fish, and healthy oils, you likely won’t even need a multivitamin.

• Marinate meat and turn it frequently to prevent charring. Charred meat of any type can produce carcinogens. Alternatively, get your protein from vegetarian sources.

• No matter how sound your diet is, regular exercise is its perfect pair. Recent research has suggested that exercise may be one of the best natural antioxidants, eliminating inflammatory molecules that drive cancer.

• While eating well and exercising may make a difference in the long run, it doesn’t always eliminate your risk of having prostate cancer. Start talking to your doctor about your prostate health and remember to get a prostate screening during your annual physical.

While cutting out your favorite foods may seem tough at first, there are delicious ways to enjoy foods that are good for you. For recipe ideas, visit www.pcf.org/nutrition.

Nutrition and wellness go hand-in-hand. Taking control of what you put into your body is a great first step toward reducing your risk for prostate cancer and other dangerous diseases.

Source: http://insightnews.com/

Every Choice you make has an End Result

The eyes have it: Vital tips for Senior Eye Health

Growing older can present some vision problems such as cataracts, glaucoma, macular degeneration or diabetic retinopathy. While it is impossible to stop eyes from aging, it is possible to slow the damage by taking steps to ensure healthy aging for your eyes. The following tips can help seniors and their caregivers to keep eyes looking and feeling healthy through senior years. 

Regular eye exams: Annual eye exams can allow doctors to find early signs of retinal damage or glaucoma. Seniors who have certain diseases that increase the risk of eye disorders, like diabetes, can benefit from regular eye exams by stopping damage before it begins, keeping eyes vital for years to come.

Enjoy fruits and vegetables: Seniors should choose a diet that is rich in vegetables and fruits. Many studies suggest that a regular intake of the antioxidants lutein and zeaxanthin may help lower the risk of eye damage. Lutein and zeaxanthin are found in types of vegetables and fruits that have yellow and orange skins, like corn, carrots, squash or citrus fruits. They can also be found in dark green vegetables like kale and collard greens. 

Take a daily vitamin: Seniors or their caregivers are encouraged to take a senior-focused multivitamin every day. The Vitamins A (beta-carotene), C and E along with the mineral zinc have been shown to promote the health of eyes. Many of today’s soil has been over-farmed, stripping it of vital nutrients. Replacing these stripped nutrients with a daily senior multivitamin can make a huge difference in healthy aging. 

Light up your life: While it is an old wives-tale that people can permanently damage their eyes by reading or working with a poorly-lit area, it is true that poor light can cause some damage to seniors eye health. Reading or working in bad light can cause temporary eyestrain, which can easily lead to overall fatigue and headaches. Seniors and their caregivers can protect their eyes by making sure that areas are properly lit. While it is impossible to stop time, it is possible for seniors or their caregivers to take steps so that their eyes remain healthy. Clear vision is easier to achieve with the right tools!   - 

See more at: http://livhomeblog.com/

Today is a Good Day!

Healthy Lifestyle Tips for Seniors

As you age, you certainly need to take care of yourself more than you used to when you were young. To avoid the most common health problems affecting the seniors, you need to take into consideration small details and habits that form your lifestyle, and adjust them to ensure longevity and prevent health issues. What are some of the best health tips for seniors? Here are the most important, which are based on medical evidence. 

Seniors Need to Train Their Mental “Sharpness” to Avoid Brain Degeneration Diseases 

Many seniors are very fearful when they hear about diseases such as Parkinson’s or Alzheimer’s due to the unpredictable changes in mental function that are associated with them. Although these diseases have mostly genetic components, a senior with a genetic predisposition towards them may never become afflicted if they train their brain regularly to avoid the degeneration of brain cells, which is typical for these disorders. How does one accomplish this mental “sharpness” preservation task? Playing chess, solving simple math problems, communicating with friends, discussing common social issues and politics and engaging in any sort of intellectual and highly demanding brain activity are excellent ways to maintain your brain function at a high level and prevent loss of memory and brain “sharpness” that comes with age. Listening to classical music is also a great way to soothe your brain and stimulate a healthy metabolism in brain cells since it reduces the impact of stress hormones on various regions of the brain.

Maintaining a Decent Cardiovascular Fitness can be Accomplished Through Moderate Exercise 

Seniors often have a deteriorating cardiovascular endurance and the pumping power of their heart may become diminished over time. Medical research studies concluded that seniors who run, swim or engage in cycling regularly have a considerably better cardiovascular fitness, which is a protective “barrier” against heart disease, high cholesterol levels and high blood pressure, and these are the worst enemies for one’s health when they are old. However, one must be very careful because the body of a senior is not able to tolerate intense physical exercise in the manner that a young body does. It is wise to consult with a physician and then a fitness coach to choose the appropriate intensity for your cardiovascular exercise, which would maintain the health of your heart without exhausting your body resources.

Nutrition Adjustments are Necessary for Seniors Who Want to Ensure Longevity

If you were a fan of sweets, fast-food and all types of high-fat, high-sugar goodies, (which may lead to the development of Alzheimer’s disease) then it is perhaps the time to abandon these unhealthy nutritional habits as you become older. Seniors are substantially more vulnerable to high cholesterol levels, so eating a diet that is low in animal-derived fatty foods, such as butter, eggs, whole-milk, cheese and high-fat varieties of meat like pork and beef, is recommended by physicians and nutritionists to enhance longevity. Also, processed sugar is a risk factor for developing type 2 diabetes, which is connected with obesity, and is one of the most threatening health concerns affecting the seniors and a major source of disability and health complications. Try to focus on consuming more whole grains, fruits, vegetables, low-fat varieties of dairy, use only egg whites, which have no fat in them, and increase your consumption of herbs and nuts, which ensures that you will have plenty of antioxidants, vitamins and protein without the troublesome fat and excessive calories.

Getting Adequate Amounts of High-Quality Sleep is Essential for Seniors 

If you are serious about preserving your health throughout the years and enjoy the time spent with your grandchildren, then you need to adopt adequate sleeping habits. Seniors may need more sleep when compared to young adults because their brain and body take longer to recover from the daily physical exertion and mental activity. Without enough rest, a senior becomes vulnerable to high-blood pressure that may be induced by anxiety, susceptible to brain-related disorders that include nervous system deterioration, which were mentioned above. How do seniors ensure they get plenty of high quality sleep? Make sure you sleep on a good bed, which has a supportive pressure mattress that keeps your spinal vertebrae aligned in the correct position and prevents abnormal spinal curvature during the night’s rest. Also, avoid drinking any caffeine containing beverages, such as coffee and sodas, right before going to bed because they stimulate an excessive excitation of the nervous system, which may result in an “agitated” sleep and chronic fatigue.

Source: http://www.mdrax.com

Every Choice you make has an End Result

Seniors’ Oral Health - tips and advises

The best way to have a healthy mouth is to prevent oral diseases in the first place. Even if you don’t enjoy perfect oral health in your later years, there’s a lot you can do to maintain and even improve your oral health.

• Brush twice a day with fluoride toothpaste. (If it’s difficult to hold the floss or brush, ask your dentist for other options that can help you.)
• Use floss or toothpicks to clean between teeth.
• Get regular dental checkups, even if you have dentures.
• Limit intake of starchy snacks, sugared candy or cough drops, and sugary drinks. When you do snack, remember to brush your teeth afterward. Even rinsing your mouth with water after snacks can reduce the risk of decay.
• Manage dry mouth in healthy ways. Some health conditions and many medications cause dry mouth. Drink extra water or use sugar-free gum, candy, or mints to moisten your mouth. Saliva substitutes and oral moisturizers can also be effective. Talk to your pharmacist or dentist about other ideas.
• If you have diabetes, pay extra attention to your oral health. People with diabetes have more gum problems, which can make it harder to control blood sugar.
• Ask your dentist or doctor about extra fluoride. Fluoride adds extra protection against decay.
• Check your mouth regularly for sores. If you notice any unusual lumps, bumps, or sores that don’t resolve within two weeks, see your doctor or dentist.
• Don’t use tobacco.
• Drink fluoridated water.

Source: http://seniorsoralhealth.org

Today is a Good Day!

Don't be Afraid ! Be Curious !

Walking Tips for Seniors - Part 2

Walking for daily exercise is low-impact, safe and free.

It can also improve cardiovascular fitness and strengthen muscles and bones. Speak to your health care provider before starting a walking program, especially if you have an existing chronic medical condition or have been inactive for a long period of time. Other safety tips:

• Choose a familiar route that’s flat and free of obstacles.
• Consider the surface you’ll be walking on. A smooth, soft surface that’s free of debris will put less strain on your joints and feet.
• Wear supportive footwear, such as low-heeled footwear with non-skid soles.
• Avoid rushing to reduce your risk of falling. Take your time.
• If using a walking aid (e.g. cane or walker) be sure it’s fitted for your height.
• Be extra careful in cold weather — sidewalks and paths can be slippery.
• Cold weather can cause numbness and make it difficult for you to feel any pain or an injury. When it’s cold outside, consider walking in an indoor place, like a mall or community fitness centre.
• Walk with friends or a walking club.
• Carry a cell phone in case of emergencies.
• Dress appropriately for the weather and drink plenty of water.
• Stop or take a break if you feel any pain during your walk. Consult a health care provider if pain continues after your walk.

Source: http://blog.alternativesforseniors.com

Walking Tips for Seniors - Part 1

Walking: Get Moving and Stay Safe

Walking is great exercise for seniors. Brisk walking is like other endurance exercises, it can increase your heart rate and breathing. Endurance exercises keep you healthy, improve your fitness, and help you do the tasks you need to do every day.

For some, walking for the recommended 30 minutes a day might be difficult.
If so, try walking for 10 minutes at a time and build up to three times a day. As your endurance improves, walk longer until you can advance to a single 30-minute walk.

As your walk becomes easier, add new challenges, such as climbing a hill, extending the time you walk, increasing your walking pace, or adding an additional day of walking. Step counters can help you keep track of your walking, set goals, and measure your progress.

Most inactive people get fewer than 5,000 steps a day, and some very inactive people get only 2,000 steps a day. Try wearing a step counter for a few days to see how you’re doing.

If you get:

• Fewer than 5,000 steps a day, gradually add
  3,000 to 4,000 more steps a day.
• About 8,000 steps a day, you’re probably meeting the
  recommended activity target.
• 10,000 or more steps a day, you can be confident that
  you’re getting an adequate amount of endurance activity.
• 10,000 steps a day comfortably, try for 15,000 steps a day,
  which would put you in the high activity group.

Source: http://blog.alternativesforseniors.com

Weakness of Attitude becomes Weakness of Character

Ten tips for healthy senior living

Here are ten quick tips seniors can incorporate into their daily lives today!

1. Eat well – For all ages eating healthy is important to good health, but with seniors this is even more important. Seniors need to eat right, because as the body grows older it becomes more important to eat right.

2. Exercising - One of the more important tips to stay healthy for seniors is basic but true, be active and exercise. Health is important to prolonging the life of humans, and exercising is one of the main ways to maintain health. Plus it’s fun, social, and makes you feel good.

3. Be social - Aside from physical health, mental health also plays an important role in staying completely healthy. So if you are a senior, go out with some friends and socialize! Without socializing, people can get lonely and mental problems will ensue. So in order to stay healthy, seniors should make a point to talk with other people.

4. Vaccines - Seniors are more at risk to getting diseases. This is why vaccines are so important for older people to get when they come out. Sicknesses can be much more hurtful toward seniors than any other age group and getting a sickness is both pretty frustrating and can have serious consequences in the long run.

5. Driving - Make sure that you can still drive. Even though you have been able to drive your entire life and probably think that you are just fine, take a second to analyze how you are driving. If you aren’t the best driver anymore then maybe its time to hang up the driving gloves for good. Accidents can ruin the rest of your life so it is just safer to stay away.

6. Get that vision checked - This goes hand in hand with driving. You should be getting your eyes checked at least every year now. This is the time of your life where your eyes start to go downhill and if you cannot see while driving or just doing your daily routines then it is time to take a test on getting your eyes checked.

7. Sexuality - However sexual you are in your life, you should make the most of it. Having sexual relationships and intimate relationships has been proven to reduce stress and that just might be exactly what you need to keep yourself going throughout the day!

8. Pets - Companionship is very important in your later years. A lot of older people lose their true companions, or their spouse, to death so a quick and easy way to find a new companion is through a pet. It is important for people to be social in their lives and if that means getting a pet is the answer then so be it.

9. Go To Doctor - As you age, you should be heading to the doctor’s office more than others. The last thing you want to have to deal with is becoming deathly sick or having a real problem with your body. In order to avoid this becoming a huge problem, just go to the doctor every so often so nothing gets out of control.

10. Make Some Friends - Friendship is also very important for seniors to have. Just like how pets can cure social problems, friends can do the same thing too. Even though you might need to go a little out of your way to find them, the value in having friends is something that you cannot put a price on. It will make the rest of your life much easier to live through.

Source: http://www.medicalalertsystemsratings.com

Mistakes are proof that you're Trying

When you have a Dream, You've got to grab it and never let go

Heart Healthy Tips For You

Stay Healthy with these Hearth Tips for Senior Citizens

It is always important to take care of your heart. It doesn’t matter if you’re in your twenties or in your eighties, you should always use heart healthy tips. Not only can using heart healthy tips help you to maintain a healthy diet, it can also help you to maintain a healthy cardiovascular system, which many people become concerned about, as they grow older.

Here are some heart healthy tips that are useful for everyone, no matter what age they are:

Stay Away From Smoking: Smoking can lead to so many different health problems and is fatal when it comes to the heart. Smoking cigarettes increases the change of heart disease leading to other health conditions such as high blood pressure, stroke or, even a heart attack.

Manage Your Weight: Carrying excessive weight around the abdominal area can be hard for the heart to handle. It causes increased blood pressure, inflammation in the arteries, and it also causes insulin resistance, which leads to diabetes.

Exercise More: Exercising is the answer to many health problems and can be beneficial to do at any age. You can choose between a number of different exercises such as dancing, yoga, walking, bicycling, or swimming. It is important to exercise for at least 30 minutes every day.

Take In More Fiber: Fiber is a great weapon to use against clogged arteries. So eat plenty of whole grains, nuts, fruits and vegetables.

Take Out The Sodium: You do not have to cut it out completely but it is important to cut down significantly. Sodium will elevate your blood pressure so make sure you only take in about 2,300 mg per day.

Take Time To Smell The Roses: Using beneficial relaxing and stress-relieving tactics can do wondrous things for the heart. Deep breathing, yoga, and meditation are just a few things a person can do to relax both the body and mind.

Drink Alcohol Spontaneously, Not Routinely: Drinking alcohol in small amounts can be beneficial to the heart and it can also be wonderful on good cholesterol as well. Women should stick to one drink a day while men can have no more than two. More than this amount can lead to health problems such as heart disease.

Source: http://completesenior.com

Making Mistakes is better than Faking Perfections

Tips for Physical Health

by John Lee

Here are some tips for seniors to choose and engage in activities beneficial to their well-being.

1. Spend at least 2.5 hours weekly of moderate- to vigorous-intensity aerobic activity such as swimming or biking. On a 10-point scale, where sitting is 0 and working as hard as you can is 10, moderate-intensity aerobic activity is a 5 or 6. It will make you breathe harder and your heart beat faster. You’ll also notice that you’ll be able to talk, but not sing the words to your favorite song. Vigorous-intensity activity is a 7 or 8 on this scale. Your heart rate will increase quite a bit and you’ll be breathing hard enough so that you won’t be able to say more than a few words without stopping to catch your breath.
2. Add muscle and bone strengthening activities using major muscle groups at least twice a week, such as lifting weights or yoga.
3. Make sure you ENJOY the activity.
4. Get yourself exercise companion – classes in your community, friends sharing same hobby, family members trying to be active with you, etc. Physical exercise time can be fun social time too.
5. Walk as much as possible. Take the stairs instead of the elevator whenever you can.

4. Spread out the activities into sessions of 10 minutes or more.
5. Start slowly and listen to your body. Do not push or stretch yourself too hard.

Source: http://www.modernseniormagazine.com/

TIPS FOR HEALTHY EATING AFTER 50

The normal aging process instigates changes throughout the body. Perhaps the most important change seniors undergo relates to nutrition. As a body ages, so does its nutritional requirements. Seniors may need to adjust vitamin and mineral intake depending on their gender, metabolic rate and for disease management purposes. Depending on a senior’s individual needs, caloric intake may need to be monitored to ensure good health.

As if these changes are not enough, other barriers of healthy eating may arise. Taste buds change with age making some foods less desirable. Medication and even some medical conditions seniors experience can cause loss of appetite. Some seniors may feel less apt to prepare healthy meals for themselves. Preparing meals and eating alone can be lonely. They may find cooking for one cumbersome and resort to quick meals with little nutritional value.

For these reasons, seniors are at risk for malnutrition as well as subsequent physical and mental complications from lack of calories and nutrients.

The benefits of healthy eating are an important part of overall good health. Healthy, well-balanced diets support physical strength, mental wellbeing, increased immunity, and cardiovascular health. Those who consume regular nutritious meals are less susceptible to fatigue and bouts of depression, and are able to maintain adequate weight control. For seniors, healthy eating becomes imperative in sustaining independent lifestyles within their own homes.

Recognizing Hunger or Malnutrition in Seniors.

Sometimes the signs of hunger or under-nutrition are hard to detect.

[1] Watch for physical problems. Look for bruising, dental difficulties, or sudden or sustained weight gain or weight loss.

[2] Ask seniors about their eating habits. How have their tastes or preferences changed?

[3] Talk to a doctor. Discuss nutritional needs or problems specific to the loved ones’ unique needs or management of diseases

[4] Check with a pharmacist. They can warn you of the potential for drug-food interactions.

[5] Have your visits during mealtime. This is the best time to observe eating habits first-hand.

Source: http://mymaturetimes.com

Success

Top Ways Seniors Can Stay Healthy

Just a few health-conscious changes can make all the difference to your health, mobility and daily routine.

• Stay up-to-date on doctor's appointments and medication prescriptions.
• Center your meals around high-fiber fruits, vegetables, and whole grains.
• Stay hydrated even if you don’t feel thirsty; as you age you are more prone to dehydration.
• Discuss a moderate exercise routine with your doctor; walking and swimming are good choices.
• Keep physical therapy appointments and discuss any mobility issues with your physician.
• Make an effort to socialize and stay involved in your community to increase regular activity in your day.
• Go to sleep and wake up at the same time everyday to prevent sleeping problems or insomnia.
• Get all recommended vaccinations and screenings for cancer and other health problems.
• Try new recipes, take a class, spend time on puzzles or play games regularly to keep your mind active.
• Connect with your family often and get some exercise watching the grandchildren!

Source: medicalcenterarlington

Stay Strong

10 Ways to Strengthen Seniors’ Immune System

Boosting Seniors’ Immune Systems

The following tips can help keep seniors’ immune systems going strong. They can also help seniors who do catch a cold or other minor illness recover faster and prevent a more serious health issue. (Sources: Harvard and WebMD, unless otherwise noted.)

1. Get vaccinated. Flu vaccines have shown to be effective for around one-quarter of older adults. And seniors who get the flu vaccine have significantly lower rates of sickness and death.

2. Eat a healthy, nutrient-rich diet. Older people tend to eat less and have less variety in their diets. Fruits and vegetables rich in vitamins C and E, beta-carotene, and zinc are essential to good health. So is maintaining a low-sugar, low-fat diet that incorporates whole grains and lean proteins.

3. Exercise. Regular physical activity promotes circulation, heart health, and relaxes the body and mind. Walks, bike rides, yoga classes and other forms of exercise help boost seniors’ immune system performance and ward off infections.

4. Reduce stress. Stress has been linked to a number of illnesses, including stomach problems and heart disease. Whether it’s social stress, isolation or another form, stress can suppress seniors’ immune system, making them more susceptible to viruses.

5. Sleep. A natural immune system booster, sleep helps us respond better to stress and inflammation. It’s also shown to improve our response to the flu vaccine.

6. Wash hands. Washing hands regularly scrubs away germs. And covering sneezes and coughs helps prevent diseases from spreading.

7. Stay positive. A healthy outlook on life boosts endorphins, which make us feel good. Seniors who keep up with activities and hobbies that make them happy or challenge them in an enjoyable way have a better chance of staying positive and healthy.

8. Try some superfoods. Foods like kale, broccoli, avocados, certain mushrooms, berries and others have shown to improve seniors’ immune system performance. Some superfoods even boost cognitive function and help fight Alzheimer’s disease.

9. Consider multivitamin or herbal supplements. An option for increasing nutrients and fighting infections, seniors should talk to their doctors first before adding multivitamins or herbs, such as echinacea, ginseng or probiotics, to their regimen.

10. Stay hydrated. Seniors tend to sense thirst less than younger people. But they need at least eight or nine glasses of fluid a day to keep mucous membranes moist, which lowers the chances of flu or colds. Water, coffee, tea and soup all count.

Illness isn’t inevitable for the elderly. Good health habits lend to keeping seniors happy and active so they can enjoy the most out of life.

Source: http://www.aplaceformom.com

You are what you Believe yourself to be

Sample Workout for Seniors

You can find specific bodybuilding workouts that should be incorporated within the instruction regimen for senior citizens. Keep in mind that the workouts should be considered as intention on aiding the older individuals regain or preserve their wellness and physical fitness. They ought to incorporate four distinct kinds of workouts namely:

• Weight lifting workouts for strength (Preserve an intensity level in between low and medium
• Balance workouts that energize physical fitness (Ideally done utilizing free weights i.e. side leg raises)
• Stretching workouts for flexibility
• Endurance workouts that last longer though a small intensity i.e. jogging, walking, swimming or riding a bicycle.

For these workouts, two work out sessions of 40 minutes every is going to be ideal. In most cases, a senior citizen is advised to contract an exercise trainer or a minimum of to consult one regularly. This will make sure that his or her bodybuilding plan is comprehensive, risk-free and helpful. Which means that they can create a work out schedule like the following:

Monday

• Pre-workout warm up – five minutes
• Endurance workouts – 15 Minutes
• balance workouts for – 15 minutes
• Post work out warm up – five minutes

Thursday

• Pre-workout warm up – five minutes
• Stretching workouts – 15 Minutes
• Weight workouts for – 15 minutes
• Post work out warm up – five minutes

Two people can not create a similar bodybuilding regimen. Aged adults should design their own plan based on:

• Age
• Physique strength
• History within the fitness center
• Medical status of wellness
• Physique fat ratio
• Daily activity levels
• Diet plan
• Diet supplementation

Conclusion

You can find some specific issues that have to be considered even as the plan takes off. Lets us regard these as safety tips which will assist senior citizens in deriving maximal advantages from bodybuilding instruction despite advance in age. Here they’re:

• Consult the physician prior to initiating any bodybuilding instruction and severally whilst about the plan
• The light activities ought to often begin a instruction session and also the intensity ought to then improve gradually
• Warm ups are a should prior to and right after a instruction session
• Keep the physique well hydrated prior to, during and right after workouts
• Rest durations should be a minimum of 72 hours long
• Correct dressing and protective gear should often be worn whilst within the fitness center or about the track

Source: http://seniorfitnesssite.com