I Want to Live Not just Survive

WEIGHT GAIN DIET TIPS FOR SENIORS

As you grow old, some elders face serious problems like weight loss, which results in weakness and nausea. Underweight elderly are at risk of nutritional deficiencies, lower immunity and high risk of death due to lack of energy in the body.

Gaining weight could lead to fresh mind, active body and longer and fit life. A proper weight as per your height and body structure can promote functionality in the elderly and helps in healing faster. An under-nourished body could lead to malnutrition and sickness.

Weight loss despite eating is the sign you are ageing and you need to focus more on your diet chart. No matter what the cause is, underweight people above the age of 50 should gain weight to revitalize their physical and mental state.

To gain weight, you need to follow a detailed senior diet chart on what, how, when and in what quantity to eat.  Here are proven tips for gaining weight after 50:

• Increase the calorie content of existing meals and snacks. Regardless of what you are eating, add olive oil to it. You can mix olive oil to the pasta, apply peanut butter to taste and add milk powder to mashed potatoes. Also, considering using whole milk to prepare soups and hot cereals. These inclusions are good for senior fitness.
• Keeping your body hydrated at the age of 50 and above is good for senior health. Drink as much water as you can. In a day it is mandatory to drink more than 5 liters of water. Also, drink smoothies made with frozen fruit, mil powder, whole milk and honey.
• If you have poor appetite, divided your meal. Consider eating at frequent intervals. Try six to eight small meals in a day. Use a nutritional supplement for some of these meals.
• It is believed that sweets lead to weight gain. However, it is important to eat healthy sweets like puddings, custards and muffins. You can try sweets made from dry fruits or whole grains. These items are good for health and tasty to the tongue.
• Always shop for fresh eating items like fresh fruits, dairy products and vegetables. Gaining weight does not mean you should eat fried items or fatty food to increase weight faster. Avoid these items completely to stay fit yet healthy.

Eat healthy, stay fit!

Author Bio:

Andy Asher is an ace author and Editor-in-chief of Active Seniors HQ with handful experience in blogging on the matters referring Senior Fitness and senior health.

Source: http://vitalhealthinfo.com

Nutritious Foods for Weak Elderly People

By Katherine Bradley

Weak elderly people have dietary needs that must be met to maintain a quality life that is reasonably free from illness. A proper diet can contribute to the prevention of cardiovascular disease, anemia and constipation, as well as other serious problems. Taking in the proper vitamins, minerals and fiber is essential for good health. Additionally, water, which is nutrient free, is a life-sustaining substance for which weak elderly people have a greater-than-average need.

Nutrient-Dense Foods

Weak elderly individuals should consider taking in supplemental vitamins D and B-12. Both of these vitamins are essential to good health. Vitamin D increases bone density to help maintain their integrity. The diets of senior citizens should be supplemented with vitamin B-12 because of their lessened ability to absorb B-12 from food. Minerals that are an essential part of an elderly diet include: calcium, magnesium and iron. Calcium helps protect against fractures, magnesium offers some protection for those at cardiac risk and iron helps protect the body against anemia, which is essential for an already weak elderly individual to stay healthy and strong.

Fiber

Fiber helps facilitate the movement of waste materials through the body. As people age, the digestive system tends to get sluggish, partially because of the reduced ability of the body to regulate water retention. With enough water, the system slows. Fiber helps the intestines retain water and prevent excess absorption. Constipation can further complicate the health issues of a weak elderly individual. Fiber also lowers cholesterol and might help decrease the risk of colorectal cancer.

Proteins

Protein is an essential part of the elderly individual's diet. As people age, protein is vital to maintain good health. The need for protein is even greater if an individual is weak or ill, as protein facilitates healing. It is also an important part of the ability to maintain muscle mass and retain elasticity in the skin.

Grains

Grains are an essential part of the healthy diet of a weak elderly person. An added bonus is that grains are naturally low in fat and high in fiber. Grains provide complex carbohydrates, the body's main fuel source. Ingesting an adequate amount of complex carbs in the form of grains will facilitate good health, regardless of age or condition of health. Additionally, grains help protect against disease, including cardiovascular disease.

Water

Water is one of the most important beverages for people of any age. However, water is especially important for senior citizens who are weak, due to illness or lack of proper nutrition. Failure to get enough water can result in constipation, confusion and urinary tract infections. Sipping water during the day and even setting a specific amount per day are good ideas. Some foods that contain a large amount of water, such as fruits, might help a senior citizen achieve his daily goal.

Source: http://www.livestrong.com

Tigers

Action Changes Things

5 Fun Exercises You Can Enjoy Doing with Your Friends

By : Kathrine Kreger

Exercise is a great way to improve the health of your mind and body. Think you’re too old to jump on the exercise bandwagon? Think again! These 5 great exercise ideas will help keep you active and healthy – and best of all, your friends can join in, too.

Yoga

Yoga provides an ideal, low-impact exercise for seniors. Renowned for its ability to induce calm, relieve stress, and encourage a sense of inner peace, yoga is also provides many important health benefits for seniors. These include improved strength and muscle balance, increased lung capacity, and better sleep.

Swimming

Swimming is a great way to cool off on a hot day – and it’s also a terrific, low-impact exercise for seniors. Because water reduces stress and weight on aging joints, gentle aerobic exercise in a pool is an excellent way to alleviate arthritis, as well as sore, stiff muscles and joints. Pool exercise classes offer a great way to take advantage of these benefits while enjoying time with friends. Even if you’ve never set foot in a pool before, it’s never too late to learn.

Tai Chi

Tai chi is another popular exercise that’s great for seniors. In China, where tai chi originated, over half of the country’s total tai chi practitioners began after age 50! Tai chi is an ideal low-impact exercise, with well-documented health benefits. Tai chi is particularly helpful in developing balance and coordination, as well as improving circulation. In addition to its many health benefits, tai chi is typically practiced in groups of up to 100 or more, making it a perfect exercise to try with friends.

Dance

Perhaps no other exercise takes better advantage of the social benefits of exercise than dance. Dance is a terrific way to spend time with friends while engaging in light aerobic exercise. The possibilities of this activity are only limited to your imagination – from modern dance to ballroom to swing to salsa. Dance is also particularly easily catered to any physicallimitations you might have. Simply change up your moves – for example, substitute a simpletwo-step for a jump and kick. For seniors with severe movement restrictions, there are even specialized dance classes for use with chairs or wheelchairs.

Walking

Walking can elevate your heart rate and strengthen your legs and core muscles without putting excessive strain on your knee joints. A light walk can also be a great way to catch up with friends, or spend quality time with your four-legged companion. Nordic walking, a popular new trend, incorporates walking poles into a regular walking routine – making this a perfect option for seniors who are a little unsteady on their feet. Unlike a structured class, walking has the additional advantage of being easily catered to your needs – from a few minutes to an all-afternoon stroll. The most pleasant walks for seniors are those that end with a fun activity or destination – like walking with a friend to a local coffee shop.

Source: http://www.retirementforseniors.com

6 Tips for Exercising Seniors

Exercise is benefits people of all ages. It’s especially important for seniors who can enjoy its many benefits. Before getting started, you should learn how to exercise safely.

The American Academy of Orthopedic Surgeons offers these recommendations to help seniors get started:

1) Gradually increase your aerobic workouts, and add variety to your routine.

2) Practice flexibility exercises, stretching slowly, gently and within your comfort level.

3) Practice strength training exercises, but under the guidance of your doctor, physical therapist or fitness professional.

4) Practice relaxation techniques to reduce stress and lower blood pressure.

5) Drink plenty of water each day.

6) Snack often throughout the day, and stick to light dinners.

Source: http://www.brightstarcare.com

Ways To Maintain Your Body As You Age

Changes in the mind and body happen as you grow older. While getting older may be inevitable, you can do a lot to stay in control, keep active and be healthy. One of the problems with age is your body loses the vitamins it needs to stay strong. Taking daily supplements is a good idea but you also need exercise to supplement your efforts.

Daily activities play a tremendous role because you will have the tendency to slow down. The slowness causes the bones to stiffen, thus the other parts will slow down as well. Try to keep the ability to function through a healthy regimen. Your exercise program can be done with a group to make it more fun. You will enjoy doing it with others so that you don’t eventually get lazy. The importance of exercise will help you lose weight and tone up.

When starting a new exercise program, you need to take it slow so you don’t overexert your muscles. The muscles will be tight, so you should really watch your pace. Always begin and end exercises with stretching. It takes time to see the full effects, but with enough patience, you will enjoy the benefits. Of course you should first consult a doctor before you get into anything strenuous. Your diet too plays a vital role in maintaining your body.  Excess weight can cause many things to go wrong with your system.

Diabetes is the frontrunner when it comes to paying the price with excess weight and with overeating. Be sure to get the right amount of carbohydrates, fats, and, protein in your daily fare. Staying fit is the key to preventing problems. You want to keep those muscles flexible because these protect the bones. Moreover, when you exercise, you will be able to reach your ideal weight.

Facts show that as you start to age, your body fat increases to even more than 30%. That big amount can put a strain on your muscles, joints, and bones. When you lug around this much weight, you are bound to experience problems as a result. Contrary to what people believe, you do not automatically enter into a downward spiral of performance and appearance. Yes, physical degeneration accelerates when you have a negative outlook.

You have control over your aging process. You just need to work on it so that you are able to dramatically slow down your ticking clock. When you don’t care about appearance, you will lose muscle and gain fat. The loss weakens all body systems and organs along with the immune system, making you more susceptible to life threatening diseases. And if left unattended, muscle tissue loss accelerates when you go past the age of 50, leaving in its wake weakness and disability.

The thing is, it doesn’t have to be like that at all. A proper exercise program with strength training is not some frivolous pastime. This is a form of preventative medicine that makes you enjoy your health for as long as you can. Your body was meant to move, and if you work on what were you were always meant to do, you can have a body that runs like a well-oiled machine. Your general health is your own responsibility, and it’s time to take that first step on your own path to being the best you.

Source: http://www.ehealth-nut.com

Do One thing Everyday that scares you

Never Underestimate the Power of Colour

5 Healthy Weight Loss Tips For Seniors

by Richard Allen Morris 

One thing that we seniors battle is the weight gain that sneaks up on us as we age. and this weight gain thing is bothersome to most of us.  I want to point out a few facts here and then give you five tips that will get you on your way to a healthier weight.

Putting on weight does not have to be an inevitable  part of the aging process. If you understand why you tend to gain weight more easily as you get older, you can do something about it.

• You can blame a lot of your weight gain on your metabolism. As we age, even starting in our twenties, our metabolism starts to slow down. Body fat tends to increase as lean muscle mass decreases. Less muscle translates into a slowing metabolism as there is not a lot of energy required to maintain that fat you are carrying around.
• The drop in hormones in women that are experiencing menopause also  contributes to a loss of muscle mass and leads to weight gain. 
•  The facts are that your muscle mass decreases from about 45 percent of your total body weight in your youth to about 27 percent by the time you reach age 70.

The major takeaway from these facts are that as we age we burn fewer calories to do the same activities we did when we were younger. So we need to decrease our caloric intake and increase our metabolic rate. Pretty simple really as this is the basis for weight loss regardless of age.

Start by committing to change your routine. What you eat, when you eat, how you exercise and what your are doing for exercise and your body will begin to respond positively.

1. Identify the triggers that lead to emotional eating. Are they when you are watching the football game? When you are feeling down? Most of our eating habits are just that, habits, that are a response to something, not hunger. We are creatures of habit but bad habits can be changed into positive habits. Identify them and change them!
2. Look at what you are doing for exercise. Building muscle mass should be your first priority. And I am not talking about competing in a body building competition. Cardio workouts are fine but building muscle has a huge advantage in that your body will burn more calories just to maintain it long after your workout. I like functional training that  focuses on several major muscle groups with one exercise.
3. Cut out the sugar or at least wean your self from it gradually. Most people don’t realize that simple carbohydrates are just another form of sugar. Processed sugar products are the major cause of all obesity, lack of energy, diabetes and even cholesterol! Substitute with stevia products if you need a sweetener.
4. Increase your protein intake dramatically. The majority of people in the developed world do not consume enough protein. Strive for half of your body weight in grams of protein. Protein has two huge advantage; it makes you feel fuller, thus helping you to eat less and is needed to fuel your new found muscle. Whey protein shakes are the best source of low calorie protein and has proven to fight the aging process. They should be a staple of any weight loss program.
5. Drink lots and lots of water and cut out any artificially sweetened juices and sodas. We don’t drink enough water and our hunger can be mistaken for our bodies need to be hydrated. Drink only purified water and drink at least 64 ounces a day. Herbal teas are also a good choice. Try Pau D’Arco tea for it’s immune building properties and green tea.

If you just concentrate on these five simple steps you will be well on your way to changing your habits and start to drop  fat quickly. You can do it, the benefits are so awesome of maintaing a healthy weight that you will never go back!

What do you think? Can you do it? 

Source: http://richardallenmorris.com

Your Fear of Looking Stupid is Holding you Back!

Fitness Advice for Seniors and Older Adults

By Sophia Yasmin

For many adults, growing older seems to involve an inevitable loss of strength, energy, and fitness. However it need not be so. The frail health and loss of function we associate with aging, such as difficulty walking long distances, climbing stairs, or carrying groceries, is in large part due to physical inactivity and when it comes to our muscles and physical fitness, the old adage applies: "Use it or lose it."  However there is good news; first, it's never too late to become physically active, no one is too old to enjoy the benefits of regular physical activity.

Regular physical activity has beneficial effects on most (if not all) organ systems, and consequently it prevents a broad range of health problems and diseases. Physical activity in older persons produces three types of health benefits:

• It can reduce the risk of developing chronic diseases such as heart disease.
• It can aid in the management of active problems such as high blood pressure, diabetes, obesity, or high cholesterol.
• It can improve the ability to function and stay independent in the face of active problems like lung disease or arthritis.

Substantial health benefits occur with a moderate amount of activity (e.g., at least 30 minutes of brisk walking) on 5 or more days of the week. Additional health benefits can be gained through longer duration of physical activity or more vigorous activity. Brief episodes of physical activity, such as 10 minutes at a time, can be beneficial if repeated.

Sedentary persons can begin with brief episodes and gradually increase the duration or intensity of activity. Older persons can benefit further from activities aimed at building or maintaining muscle strength and balance.

A recent review of individually tailored programs for elderly people demonstrated that programs to build muscle strength, improve balance, and promote walking significantly reduced falls in older persons.  Experts recommend that older adults should participate at least 2 days a week in strength training activities that improve and maintain muscular strength and endurance. Older adults should also perform physical activities that enhance and maintain flexibility. However, older adults are sensitive to the effects of physical activity, and even small amounts of activity are healthier than a sedentary lifestyle.

Older adults with chronic illnesses or disabilities can gain significant health benefits with a moderate amount of physical activity, especially if it is done daily. Physical activity need not be strenuous to bring health benefits. What is important is to include activity as part of a regular routine.

Moderate amounts of low-impact activities such as swimming, water exercises, or stretching are recommended for those who have difficulty with their mobility. There are various low-impact exercises that can be done by those who have certain disabilities, such as wheelchair exercises and games, muscle-strengthening activities to help improve the ability to perform daily tasks, and strength training exercises such as calisthenics or light weight lifting. Gentle forms of yoga and tai chi are designed to promote flexibility, improve balance, and increase strength as well.

*Image courtesy: © Thinkstock photos/ Getty Images

Source: http://healthmeup.com/

I will Persist Until I Succeed

Tips To Healthier Eating Habits

Healthy eating is key to a healthier body and mind. It does not necessarily mean that you have to stay really thin or deprive yourself of your favorite foods.

It is actually eating the right food that will help you stay healthy and strong. Not only will it help you look better but it will also make you feel younger with a spring in your step.

Developing healthy eating habits will definitely make your immune system stronger, which will help you avoid getting sick.

Here are some tips and guidelines for maintaining a healthy diet:

1. Eat plenty of whole grains. Adding whole grains to your diet has a lot of health benefits, which include:

• Helping reduce the risk of coronary heart disease
• Helping reduce blood cholesterol level
• Better weight management
• Healthier blood pressure level
• Reduced risk of diabetes

2. Drink lots of fluids, preferably water. 
Remember, your body needs water to stay healthy.

3. Eat a variety of nutrient-rich foods. This is the best way to get all the vitamins and minerals you need to stay healthy. No single food can supply all the nutrients that our body needs. That's why it is very important to be smart about your daily food selection. Please refer to the food pyramid for daily food nutritional recommendations.

4. Cook healthy. 
Instead of deep frying, try to grill, bake, boil or stir-fry. These are healthier ways to cook your food. Also, be sure to use only healthy and nutritious ingredients. Select fresh, quality products as they provide higher amounts of nutrients. Tip: To stretch you food dollar, it is advisable to buy fruits and vegetables that are in season.

5. Eat in Moderation. It will be easier to maintain your weight and stay healthy if you keep your portions small. This will help you enjoy the benefits of eating healthy and still enjoy the foods you love. Remember, everything should be in moderation. Tip: When dining out, you do not need to finish your food all the time. You can always take the leftover home.

6. Listen to your body. This is simple. Eat when you are hungry and stop when you are full. Eating slowly will help you determine whether you have had enough or not. It usually takes a few minutes for your brain to let you know you are full. That's why it’s better to slow down so you can enjoy your food even more!

7. Do not skip your meals. Experts agree that eating 3 nutritious meals and snacking in between is important in staying healthy. It will also help you in maintaining your weight. Most often than not, when you skip your meal, you will have a tendency to overeat during your next meal.Tip: Healthy snacking helps curb hunger.

8. Watch your sugar-intake. 
If you have a sweet tooth, as most of us do, be sure to eat desserts in moderation as it contains lots and lots of sugar. It's okay to indulge on these foods once in a while because total deprivation will only make your cravings more intense.

9. Do not buy junk food. 
Junk food is convenient, cheap but not good for your health as most of it is high in sugar, fat and sodium. If you want to eat healthy, avoid eating junk food. Buy fruits and other nutritious snacks instead like, fruits, whole wheat crackers, yogurt, etc. Chances are, if you have it in your pantry, you will eat it.

10. Choose restaurants wisely. 
If you decide to dine-out with friends and family, be sure to pick a restaurant that offers a variety of foods and healthier options.Tip: Avoid going to all-you-can-eat or buffet places, otherwise, you will be tempted to overeat.

About the Author: Catharine D. Allado is a Senior Care Expert and the COO of SeniorCareHomes.com - A trusted and comprehensive online directory of Senior Care Homes such as Assisted Living, Nursing Homes and other types of Senior Housing in California, Florida, New York, Arizona and the rest of the United States. SeniorCareHomes.com also provides FREE Assisted Living options to help seniors and families find the best Senior Housing on the planet!

Source: http://www.seniorcarehomes.com

Take these Broken wings and Learn to Fly

Tips on How Seniors Can Avoid Getting Sick

​As we age our immune system weakens, making it easier for us to pick-up harmful bacteria and viruses. This results in catching colds, flu and other sickness much faster compared to others. It can stem anywhere from friends, family and especially from grandchildren due to being exposed to other sick kids at school.

Getting sick is awful. How do you prevent yourself from getting sick?

1. Always wash your hands. This is proven the most effective way to avoid any disease causing bacteria. Be sure to wash your hands:

• Before touching your nose, eyes and mouth.
• Before and after preparing foods
• Before you eat
• After using the toilet (especially public restrooms)
• After sneezing or coughing
• After handling garbage/trash
• Before and after treating wounds

2. Keep your distance from people who are sick. Avoid any personal contact as virus can easily be transferred.

3. Eat a balanced diet. Eating lots of fruits and vegetables will give you the nutrients your body needs to stay healthy and strong.

4. Drink lots of water. This will help flush toxins out, thus reducing your risk of disease and infections.

5. Get enough sleep. Sleeping for less than 8 hours a day can weaken your immune system. If for any reasons you can’t get enough sleep at night, try to nap during the day.

6. Exercise regularly. Be sure to consult with your doctor before starting any exercise program.

7. Drink your vitamins everyday, as it will help boost your immune system.

8. Clean surfaces regularly to avoid bacteria causing disease in your home. Be sure to clean or disinfect the following:

• Phones
• Remote Controls
• Door Handles
• Light Switches
• Microwave and refrigerator handles
• Faucets
• Toilet Seats and Handles
• Kitchen Sink

9. Get a massage. Studies show that massage can help reduce anxiety, blood pressure and heart rate, thus lowering, stress level.

10. Laugh and keep a positive attitude. As the saying goes: “Laughter is the best medicine. This is indeed true. Based on research, laughing hard can help prevent sickness. It also boosts blood flow, may lower stress level and the risk of heart disease.”

Source: http://www.seniorcarehomes.com

Success comes in A Can not a Can't

5 Ways Seniors Stay Healthy

By Dr. Kimberly Smith-Griffin

As we age, it’s even more important to play an active role in our health. Here are some key ways to maintaining an active and healthy lifestyle.

1. Get tested

Be proactive about having tests done. Have a physical at least once a year. Know your numbers and know what screening tests are appropriate for you. Make sure to ask your healthcare provider about the following tests:

• Blood pressure testing
• Cholesterol and glucose monitoring
• Colon cancer screening
• Breast & cervical cancer screening
• Abdominal aneurysm screening
• HIV testing
• Obesity screening – know your body mass index
• Vaccines – influenza, pneumococcal, varicella and/or tetanus
• Osteoporosis screening

You can also take online health risk assessments to understand your basic risks for heart disease and cancer. Be sure to talk to your doctor about your results.

2. Eat healthy
A diet high in fiber and low in fat and carbohydrates will help prevent a multitude of health problems. If you need help for health food inspiration, try taking a healthy food cooking class or grabbing a magazine with healthy recipes.

3. Stay active
Talk to your healthcare provider about developing an exercise program. Typically, 15-30 minutes of physical activity is recommended daily. Of course, this depends on your health status.

4. Read
Activate your mind. Daily mental exercises will keep your mind limber. Try crossword puzzles, sudoku or word searches. Take time for pleasure reading and try to keep up with current events.

5. Be social
Spend time with family and friends. It will promote a sense of well-being. Check your local newspaper or community organizations for activities that interest you. As always, if you are feeling sad or depressed or lack interest in doing things, talk to your healthcare provider about being screened for depression.

If you need more information on healthy living, please contact your healthcare provider.

Source: http://sentarainfo.com/

Today is a Good Day!

Stay Active As You Get Older: Quick tips

Physical activity is good for people of all ages. Staying active can help:

• Lower your risk of heart disease, stroke, type 2 diabetes, and some types of cancer
• Improve your strength and balance so you can prevent injuries and stay independent
• Reduce symptoms of depression
• Improve your ability to think, learn, and make decisions

Before you begin...

If you have a health problem like heart disease, diabetes, or obesity, talk to your doctor about the types and amounts of physical activity that are right for you.

Aim for 2 hours and 30 minutes a week of moderate aerobic activities.

• Start slowly. Begin with 10 minutes of aerobic activity and gradually build up to doing 30 minutes on most days of the week.
• Choose activities that make your heart beat faster – like walking fast, dancing, or raking leaves.
• Tell your doctor if you have shortness of breath, chest pain, or unplanned weight loss.

Do strengthening activities 2 days a week.

• Try using exercise bands or lifting hand weights. You can also use cans of food as weights.
• Breathe out as you lift the weight, and breathe in as you lower it. Holding your breath can cause changes in your blood pressure.

Do balance activities 3 or more days a week.

• Practice standing on one foot (hold onto a chair if you need to at first).
• Stand up from a sitting position without using your hands.
• Learn tai chi (“ty chee”), a Chinese mind-body exercise that involves moving the body slowly and gently.
• Sign up for a yoga class, or try following a yoga video at home.

Source: http://healthfinder.gov/