FREQUENT DISEASES WHICH AFFECT PEOPLE OVER THE AGE OF 50

by Carolina Monroe

The human body falls prey to a variety of diseases as it grows older. The strength and agility of both the body and the mind start depleting at a rapid rate. This is the time when an aged person gets most susceptible and vulnerable.

Following are the frequent diseases which are most common in people over 50 years of age:

1. Urinary In-consistence: This is a very common disease among disease associate with aging which causes a heavy impact on the quality of life. The urinary bladder loses its capability to control. As a result, this leads to less or severe involuntary leakage of urine. Mostly common in women, this can also happen to men.
2. Heart Disease: As a person starts growing old, all the organs in the body start losing their efficiencies. The one organ which remains most at risk is the heart. It is mainly caused due to irregular function of the heart and the arteries. The common agents behind heart disease are excessive stress, high blood pressure, diabetes, smoking and alcohol consumption.
3. Eyesight Problems: Our eyes lose its strength as we grow old. Although myopia (shortsightedness), hypermetropia (farsightedness) and astigmatism are common problems with eyesight at all ages, the ones which are a real danger to the aged people are glaucoma, cataracts, presbyopia, and macular degeneration. Eye floaters and flashes are also being frequently reported by old people.
4. Alzheimer’s disease: This disease is the most familiar form of dementia. Sadly, there is no such cure for this illness. It grows with the progress of time and eventually kills the patient. The most common symptoms are irritability, confusion and long-term memory loss. Although it is generally reported in people over 65, it is also being frequently found in people over 50.
5. Osteoporosis: It is the disease which makes the bones of the aged people brittle which an increased chance of fracture. This mainly happens due to the loss of tissue caused by the deficit of Vitamin D and calcium. It has no such symptom. This disease increases the risk of breaking a bone whenever an elderly falls down.
6. Hair Loss: The most common cause of hair loss in aged people is balding. The growth rate of hair decreases as a person grows old. The follicles that surround the root of the hair also do not often respond properly. Moreover, it is seen that hair loss in aged people is caused due to diabetes, hypothyroidism and deficiency of iron in the body.

Although these are the most common diseases in aged people over 50 years of age, there are numerous minor and fatal diseases which affect the human body. In order to stay fit, healthy and away from these diseases as much as possible, extensive care for the elderly must be taken. 

The elderly people should be taken to frequent checkups, so that it is not too late to diagnose a disease. They should indulge daily in simple physical exercises like morning walks. When they are ill, home health care services must be contacted. These service providers are trained professionals who are expert in taking care of the elderly people during a disease and help them get back to normal lifestyle as soon as possible.

Source: http://way-to-be-healthy.blogspot.com

Depression in men over 50

What is signs and symptoms of depression in men over 50?

When men turn out to be stressed out they might not really identify the actual signs and symptoms with regard to exactly what they're. Anxiousness might be among the very first actual feelings men know about. There might be a feeling associated with sensation edgy as well as discovering trouble within conference individuals or even heading locations are indicators. Actually the person may really feel panicky and also have signs and symptoms associated with perspiring, trembling, diarrhea, palpitations as well as perspiring.

Even though depressive disorders within men will reveal most of the exact same signs and symptoms skilled through ladies, men are usually vulnerable to unexpected reactions associated with frustration as well as discomfort. Danger getting conduct might improve as well as there might be the elevated lack of manage as well as hostility.

The way in which men deal with depressive disorders might mostly connect with how they had been socialized. Men occupying typically man functions tend to be more attuned in order to behaviour associated with energy associations, competition as well as self-reliance. It's not unusual with regard to men in order to hide their own emotions within alcoholic beverages in order to make use of other styles associated with self-medication. Instead of deal with depressive disorders through recognizing their own emotions they will look for interruptions.

Just about all men tend to be vunerable to depressive disorders. There's a few proof in order to claim that much more introvert guys may turn out to be stressed out, however this particular needs to be tempered through the truth that additional man personas might be able to cover up depressive disorders better.

Men frequently appear to arrive away even worse following romantic relationship complete breakdowns. Depressive disorders is actually much more typical within men who're divorced. This might connect simply towards the break down from the romantic relationship however you will find frequently spin-offs to some separation and divorce, for example insufficient use of kids, less cash, lack of a home, which impact men and could bring about their own depressive disorders.

Men tend to be 3 times prone to dedicate committing suicide, especially if they're divided, divorced or even widowed. Men that consume alcohol may dedicate committing suicide.

Main occasions within individuals life might have an adverse impact on feeling. Exactly the same holds true with regard to males. Probably the most substantial modifications inside a romantic relationship may be the appearance of the infant. Depressive disorders within moms is actually nicely recorded however we have now realize that as much as 1 within 10 dads encounter depressive disorders as well. Modifications within the framework associated with associations, feasible earnings decrease as well as exhaustion might just about all lead.

Joblessness is actually a common factor in order to depressive disorders within males. Close to 1 within 7 out of work men will build up the depressive sickness inside six months associated with dropping their own work or even becoming created repetitive. The old saying ‘you tend to be that which you do' is extremely accurate for a lot of males. Get rid of the function part along with a domino impact happens which might impact their own part associated with breadwinner, mind associated with home, self-reliance, option, self-esteem as well as self-worth.

Pension can impact men inside a approximately comparable method to work reduction. Having less expert, socialization may co-workers, the framework as well as objective towards the day time, may just about all possess a damaging impact on feeling. Get yourself ready for pension can be hugely advantageous. A few men discover they could decrease their own operating several hours as well as setup additional pastimes or even actions to assist the actual changeover.

Lovemaking relationships often endure throughout depressive disorders or even might bring about depressive disorders. The actual situations tend to be numerous as well as diverse as well as lovemaking issues may occur for several factors. For instance, the connection might have soured as well as lack of lovemaking get in touch with is really a result as well as continuous reminder. On the other hand, a few men still have sexual intercourse throughout depressive disorders however explain this because practical as well as much less fulfilling. However additional stressed out men look for intercourse because a kind of comfort as well as distraction. Within other people, depressive disorders can lead to decreased intercourse or even erectile dysfunction. The side-effect associated with medicine with regard to depressive disorders could be decreased sex-drive. Erection dysfunction might be as a result of bodily trigger however among the results might be depressive disorders.

Source: http://www.e-womenhealth.com

Exercise Routines for Men Over 50

by Nannette Croce

Simply being male automatically increases your risk of developing heart disease. Being older than 45 adds another risk factor that's compounded for African-American men. If you're inactive -- you do less than 30 minutes of moderate activity at least three times a week -- that adds another factor. Then there's being overweight, especially if you carry that fat around the middle. As a man over 50, you can't change some risk factors, but you can avoid or reverse others through proper diet and exercise, and the half-century mark is not too late to begin.


Cardio

The American Heart Association and others recommend a minimum of 150 minutes of moderate activity per week for health and weight maintenance, and twice that much -- or upping the intensity -- may be required for weight loss, according to Mayo Clinic. So your workout should include cardio on the treadmill, elliptical or stair climber at the gym or walking briskly or running outdoors. If it's been a while since you've exercised, don't try to prove something to the younger guys by running at top speed. Just like any muscle, your heart needs to be conditioned. Start at 40 percent to 60 percent of your maximum heart rate for 15 minutes, building to 30 minutes. After four to six weeks of regular workouts, up the intensity to between 50 percent and 85 percent of your maximum heart rate, and increase the time if you want to lose weight.

Resistance Training

Muscle begins to diminish around your 40s, and the loss accelerates even more after age 75. Like anyone of any age, you should concentrate on working the major muscle groups of the pecs, shoulders and upper back, lats, ams, legs and abs. If you can do two or more sets of eight to 12 repetitions, by all means, go for it. However, the American College of Sports Medicine notes that for adults 50 to 65, one set of 10 to 15 reps may be just as good.

Work Your Midsection

Men sometimes focus on running and lifting, and neglect their cores. A strong core leads to better posture, thus helping you avoid backaches. Plus it just makes you feel and look stronger when you can walk upright -- not stooped -- with a strong, straight back. Situps and crunches on the floor or a ball are as important for men as for women. As you get stronger, you can try inclined crunches or situps or a hanging leg/hip raise. You don't have to work fast; work smart. There's no reward for how many situps you can do in a minute. Instead, try to reach the deep muscles using proper form. And don't forget to work the opposing erector spinae with back extensions.

Considerations

Your maximum heart rate is probably not as high as it used to be, so the standard 220 minus your age formula for tracking cardio intensity won't work. Outdoor training expert Courtenay Schurman recommends 208 minus 0.7 times your age. You may also find that you need more rest days between workouts. The general recommendation is at least 24 hours between working the same muscles. It doesn't matter how many days' rest you allow as long as you fit in at least two workouts per week. Balance and flexibility training are also something you may have overlooked when you were younger. After 50, it's important to include these in your regular workout routine.

Source: http://healthyliving.azcentral.com/

Nutrition Tips for Men over 50

We all know the effects of age on our body that are not just targeted on either internal or external but both. Aging triggers certain issues physically and mentally too. To stay strong even after you being in 50 can be achieved with the right food you are consuming. The way you eat helps to increase mental acuteness, body resistance and good energy levels, strong enough to face chronic health problems and other diseases.  So here are nutrition tips to be followed.

Nutrition tips for men over 50

B12 supplements

Vitamin B12 is an essential vitamin for the healthy functioning of the blood cells and nerves. It is also required in the DNA making. This vitamin don’t available in the direct form, it is bound with protein in the food and it has to be emitted from the protein during the process of digestion in the stomach. As we age there are many functional changes in our body including digestive system, there will be reduction in the stomach acids which it tends to lowers the absorption of nutrients including B12. B12 is present in the foods like fish and meat, if you are a vegetarian then the B12 supplements can replace the requirement.

Fruits

One of the natural way to get the nutrients that are required by the body is fruits. They are the sources of vitamins and nutrients that are available easy. Add fruits to your daily diet as they do not add sugar, even the sweet fruits won’t fluctuate your sugar levels. Hence increase the daily intake of fruits.

Calcium and Vitamin D

Around the age 40 due to the changes in hormones and gastric acid there is a drop of vitamin D and absorption of calcium by the body. So it is suggested to counter act the problem by taking adequate amounts when you are in 30′s itself. It is not too late if you miss in 30′s. Get the calcium amounts from the finest sources like spinach, kale, broccoli, sardines, low fat yogurt and milk.

Whole Grain Diet

Men over 50 need to switch from their daily flour diet and polished rice to whole grain foods to secure many advantages. Whole grain food items like brown rice and wheat helps to balance hunger, they also plays a major role in the constant and slow release of sugar to the body .

Juices

As discussed earlier, over 50′s the digestion levels are slow compared to normal and it is good to hop from the hard foods to easy foods that will quickly absorbed by the body. Cut down the hard foods and add juices instead of them. This also helps to keep your body stay hydrated and to increase the digestion.

Fish

There is a chance to get the omega-3 fatty acids easily with the regular intake of fish. The good amounts of fish you consume the good amounts of omega-3 fatty acids you are acquiring. These fatty acids are necessary for the proper health of a human. So get the rich amounts from fish such as tuna, salmon, halibut and other sea foods like krill and algae.

Source: http://menhealth.in

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.

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: https://www.alternativesforseniors.com

6 Sports Seniors Can Enjoy

By Mike Elman

It’s important for everybody to stay as active as possible, and seniors are no exception. Physical activity is good for the body, mind and spirit. In addition to that, it can be fun provided you find a type of exercise that’s enjoyable to you. Keep reading to learn about six of the top sports seniors, even older seniors, can safely enjoy.

Golf

Golf is a popular senior sport. Not only is it a way to get more exercise into your daily life, but it is an activity that can be shared with friends. As a senior golfer you should not expect to be able to play the way you did when you were young, but what you can do is play the best game possible for as long as possible.

You can do this by incorporating strength and flexibility exercises into your regular routine. The strength exercises will help you retain the strong core you need to play the game, and the flexibility exercises will help protect you from injury.

Swimming

Swimming is one of the best sports for the body at any age. Those who love swimming can enjoy it all during their lifetime. Swimming strengthens and tones all parts of the body and, unlike high impact sports, swimming exercises the body while it is not bearing its own weight.

Swimming improves cardiovascular conditioning, flexibility, balance, and muscle strength as well. It tones muscles, which gives the swimmer a more attractive physical appearance. It improves posture and like other exercises is a stress reducer.

Water Aerobics

Water aerobics has become very popular in senior communities and at local pools and YMCAs. It is good for the cardiovascular system and for muscle endurance and strength. Like swimming, water aerobics helps seniors exercise without fear of injury. And muscle tone, as well as strength, is built up faster because the body has to push against the water.

Fishing

Many seniors enjoy different kinds of sport fishing because it is relaxing and at the same time exciting. Fishing is another sport that you can enjoy all through your life.

Fly fishing is popular in many parts of the country and can be done in fresh or salt water. Bass fishing is also popular. There are associations just for senior bass fisherman, 50 and older. In many states fishing licenses are not required for those who are 65 and older.

Yoga

Yoga is another gentle way to stay in shape. It calms the mind and improves the balance and can be done in just minutes a day. Yoga can be practiced at home with the use of a DVD or at your local community center and many gyms and fitness centers now offer classes at all levels. Seniors who haven’t done yoga before will want to begin with Hatha, which will still tone muscles and benefit balance and flexibility.

Tai Chi

Tai Chi is referred to as a moving meditation. Like yoga it can be done at home with a DVD or practiced in a group setting. It is a gentle but effective exercise that benefits the mind as well as the body. Unlike some forms of exercise that require quick movements, Tai Chi is composed of slow, graceful movements that leave you feeling calm and relaxed. It also tones the body, increases flexibility, and improves balance.

Whatever your interests or goals are, there is a sport for you. Starting up a new type of exercise or getting back into the routine of doing something active you once loved isn’t too difficult. Just begin slowly so your muscles can get used to the work again. And don’t forget the discount stores and second hand sports stores when you’re looking for equipment.

- See more at: http://www.globelifeinsurance.com/

The Top 10 Pieces of Advice for Staying Healthy after 65

By: Chaleigh Glass

As you progress past 65 years of age, it can seem difficult to keep track of and stay on top of your health. However, keeping your health in check can be a cinch with these 10 tips for staying health after 65.

1. Pick up an old or new hobby. If you find yourself sitting around much of the time with nothing to do, it’s more than likely time that you find a hobby that will excite you and get you moving!
2. Drop unhealthy habits. There’s nothing wrong with a glass of wine every now and then, but if you find yourself smoking or drinking regularly, it’s a great time to kick your destructive habits.
3. Get a medical alert device. As people age, their risk for falling and/or injuring themselves increases dramatically. What’s worse is the possibility of falling and not being able to move or call for help. This is why it’s imperative for each and every person over the age of 65 to have a medical alert device on hand at all times for emergencies.
4. Replace one meal per day with a protein shake. Protein shakes are great sources of nutrition. Check out http://www.mealreplacementshakereviews.com/protein-before-bed/ for answers to questions concerning protein shakes and how to use them.
5. Watch for dehydration. Because of the physical changes in the body as it ages above 65, dehydration becomes an issue. Drink lots of fluids throughout the day and be sure to keep an eye on your salt and sodium intake.
6. Always check with a doctor before beginning an exercise regime. Bones become more brittle and likely to fracture or break as time goes on, so let your doctor know about any exercise routines you are considering taking on.
7. Get regular check-ups. As you age in your 60′s and higher, many changes take place in your body that need to be overseen by a physician.
8. Stay connected with friends to avoid depression and feelings of isolation. Elderly people are more susceptible to depression and feelings of loneliness for a number of reasons. Because of this, make sure that you socialize on a regular basis.
9. Walk one mile each day. If your body permits, try to eventually increase your endurance to two miles.
10. Keep your doctor updated with any changes in your body. As previously discussed, your body is more than likely going through many changes. Some are completely natural while others could be problematic. Keep your doctor updated on any changes that don’t seem or feel right.

Source: http://www.retirementforseniors.com/

Why do Seniors Need to Stretch?

Most workout routines focus on cardio exercises — getting your heart rate up — and strength training, which develops your muscles. However, stretching is just as important, especially for seniors, who routinely suffer from loss of joint flexibility as they age.

As we age, our muscles normally become shorter and lose their elasticity. Bone structure can also be affected, causing decreased range of motion in the shoulders, spine, and hips. These changes can sometimes be painful. It becomes important for seniors to maintain the range of motion of their bodies, and to continue moving joints normally.

Stretching is an excellent way to relieve stressand tension in the joints, and can be combined with breathing exercises and good posture, so that we can continue to use our bodies normally long into our retirement years.

There are two general approaches to stretching exercises:

• Static stretching - Static stretching aims to achieve permanent lengthening of muscles and surrounding tissues, increasing range of motion. In static stretching, one reaches and holds an extended position for a period of time — 10 to 30 seconds — before relaxing again. Because this is low impact, it is generally considered safer for seniors, particularly if you’re just starting out

• Dynamic stretching - Dynamic, or oscillatory motions, on the other hand, aim to increase the range of available motion in a joint. Using this approach, one gently propels one’s muscles toward a maximum range of motion; continue to move your muscles into the stretch, taking care not to bounce or jerk into a stretch or to overextend. For example, to stretch a hamstring (the back of your thigh) from a standing position, gently kick your straight leg forward repeatedly, doing light kicks with minimal acceleration but kicking a little higher each time.

The best way to develop a beneficial stretching routine is to join a gym and work with a trainer. If your muscles and joints are tight and restricted and you haven’t stretched or worked out in a while, it’s easy to hurt yourself; a trainer can recommend stretches and then show you how to do them safely. If you have any preconditions such as arthritis, it’s worthwhile consulting with a physician as well before undertaking any kind of workout regime, including stretching.

Most seniors should stretch two or three times each week, performing each static stretch three to five times, with hold times of 20 to 30 seconds. Try to do one or two different stretches for each muscle group or joint. If you want to increase flexibility, you can stretch four or five times a week.

Never bounce into a stretch; static stretches should ease into a hold position, and dynamic stretches should use steady, gentle motions. Never hold your breath during stretching; try to pattern your breathing so that you exhale as your stretch your muscle. You should stretch to the point where you feel mild discomfort, but do not approach feeling pain; if you do feel pain, stop immediately. When working on your back, don’t combine stretches such that you turn and bend your back simultaneously.

The best way to learn specific stretches is to work with a trainer. The Internet offers an abundance of videos that show you how to do specific stretches, but be sure that any Internet videos you learn from are from reliable websites. If you’re not sure, consult with a trainer. For your upper body, you should concentrate on your shoulders, upper back, and neck. If you suffer from arthritis or other problems with your elbows and wrists, some special stretches can help improve range of motion in these areas.

You also want to be sure to stretch your lower back as well as different muscle groups in your legs. Increased flexibility in your hamstrings and shins, and improved range of motion in your ankles and knees, will not only help improve your mobility but also make you better able to handle a fall or other accident.

Once you have your routine down, you can stretch at home just as well as at a gym. Remember to not overdo it, and to stop immediately if you feel pain. If you stick with a good program, you’ll start to feel beneficial effects in just a short time.

Source: http://www.retirementforseniors.com

5 Best Foods For Hair Growth

Your hair needs food to grow. You can make your hair healthier, longer and fuller by eating some special foods that, together, are particularly good for hair growth and hair health. The foods for hair growth in this article work synergistically to supply your hair with the building blocks it needs to grow healthy and strong.

Hair is primarily made of a protein called keratin, which is formed from several amino acids. By increasing your consumption of these amino acids, you can increase your hair growth. However, as we age, our blood circulation becomes weaker, particularly to our extremities. Therefore the problem for many people isn’t necessarily lack of protein; in fact it is poor blood circulation in the scalp.

In this article, we’re going to look at the best foods for supporting the formation of keratin and improving blood circulation in the scalp, so the nutrients your hair needs to grow reach your hair and feed it.

Watermelon

Surprisingly, our base ingredient in this recipe is watermelon. Watermelon contains high levels of a phyto-nutrient called ‘citrulline’, which increases your body’s levels of arginine. Arginine is a key amino acid for improving blood circulation. Watermelon is so effective, it’s even been described as ‘natural viagra’. This viagra effect is perfect because it will get your blood pumping to your scalp bringing with it the proteins and minerals that make your hair grow – and this is key to increasing hair growth.

Eggs

Eggs are like perfect parcels packed full of nutrients. They contain just about all the right nutrients for hair growth! Eggs are great sources of protein, vitamin E and B vitamins.

While eggs are perfect for hair growth in almost every way, be careful; raw eggs contain a glycoprotein called avidin, which can block the body’s absorption of the B vitamin biotin. Since biotin is very important for hair growth, consider supplementing with biotin if you eat of raw eggs frequently. All that said, some nutritionists still advise eating raw eggs instead of cooked eggs because many of the benefits of raw eggs are lost when the eggs are cooked.

Baby leaf spinach

As a general rule, deeply and brightly coloured vegetables are rich in nutrients. Spinach is great for hair growth because it’s rich in iron, protein, B vitamins and vitamin C. So it’s a perfect vegetable for hair growth. Iron deficiency is widely thought to be a cause of hair loss and although a deficiency is rare, healthy iron levels are recommended for healthy hair.

Orange juice and other fruits high in vitamin C

Vitamin C is very important for healthy blood circulation and good blood flow is important for hair growth. By consuming high levels of vitamin C every day, you can improve the health of your circulatory system as well as your immune system. This, coupled with consuming watermelon regularly, will help increase the flow of nutrients to your hair, which is arguably the most important aspect of a senior’s hair growth diet.

Kelp

Kelp is a sea plant that is very rare in modern diets, but may be very important for hair growth because it contains high concentrations of iodine.

Iodine is a key nutrient for thyroid health. An overactive thyroid can cause hair loss. Kelp is a natural way to maintain the health of your thyroid gland. It also contains many other minerals that benefit your health. If you have trouble maintaining your weight, it’s worth having your thyroid checked as you may have a condition such as hyperthyroidism. Hyperthyroidism is particularly common among older women.

Making the most of these foods for hair growth

Because hair is made of protein, it’s easy to assume that eating more protein is the best way to feed your hair, but it’s not the case. Our modern diets are already very high in protein, and in fact, it’s not the protein we’re lacking, it’s the nutrients that help deliver the protein to the hair and enable hair growth to occur. So if you want to improve the health of your hair and increase hair growth, try adding these five foods for hair growth to your diet several times a week.

Source: http://www.superseniorfitness.com/

Exercise Tips for Seniors

Here are some great healthy exercise tips for seniors…

Moving at all time, not just when you feel like it 

Exercise improves your metabolism. When you get moving several times a day it keeps that internal calorie burner amped up. Try two 15-minute cardio sessions daily, the improvement will be more noticeable than if you did one 30-minute session once a day.

Push your muscles to the limit
Next time you strength (resistance) train, try not to rest more than 15 seconds after the last repetition. Instead, pick up a lighter weight and do three to five more reps. You have fast and slow twitch muscle fibers. The fast ones will tire quickly, and the slow ones can endure longer. Switching over to lighter weights and continuing to fatigue all the muscle fibers will help build strength and tone faster.

Stretching will help.

As an essential part of everyday life, from driving to dressing, cleaning to gardening, lack of flexibility can limit a person’s lifestyle. Stretching will surely to complement an activity program and add to your functional fitness, helping you stay agile and independent as long as possible at any age, improving your general health safely and effectively.

*** Keep in mind not all exercise tips will apply to your particular situation. These tips are for more active and agile adults. Be sure to warm up prior to starting and give yourself time to cool down and stretch. Many exercises require supervision to avoid injury.***

Source: http://selecthomecare.com

Key Nutritional Tips to Help Prevent Muscle Loss in Seniors

In order to age healthfully and enjoy continued quality of life and physical independence, older adults must focus on bone and muscle health – and avoid sarcopenia.  Sarcopenia refers to the gradual loss of muscle mass, which is a common consequence of ageing.

Sarcopenia is a concern because muscle strength plays an important role in the tendency to fall. Falls can result in fractures and other injuries, particularly in people with weak bones due to osteopenia or osteoporosis. Seniors who have suffered a fracture, particularly a hip or spinal fracture, may face a future of long-term disability and loss of physical independence.

So what can seniors do to help maintain strong muscles?

One of the most important aspects is exercise, specifically resistance training. Regular targeted exercise is critical in order to maintain and build muscle and bone strength. In addition, a recent International Osteoporosis Foundation review paper* has highlighted the importance of specific nutritional factors in preventing sarcopenia.

The experts identified which nutritional factors can contribute to loss of muscle mass, or conversely, are beneficial to the maintenance of muscle mass.  Reviewing evidence from worldwide studies, they identified the following nutritional factors as important to the maintenance of muscle mass and the prevention of sarcopenia:

• Protein: Protein intake plays an integral part in muscle health. The review proposes an intake of 1.0–1.2 g/kg of body weight per day as optimal for skeletal muscle and bone health in elderly people (those without severely impaired renal function).
• Vitamin D:  Adequate vitamin D should be ensured through safe exposure to sunlight and/or supplementation if required. Vitamin D supplementation in seniors, and especially in institutionalized elderly, is recommended for optimal musculoskeletal health.
• Eating more fruits and vegetables: The experts found that excess intake of acid-producing foods (meat and cereal grains) in combination with low intake of alkalizing foods (fruits and vegetables) may have negative effects on musculoskeletal health. Modifying the diet to include more fruits and vegetables is likely to benefit both bones and muscles.

Emerging evidence also suggests that vitamin B12 and/or folic acid play a role in improving muscle function and strength.

Overall, the best strategy to maintain strong muscles (and not just in seniors!) is to combine regular resistance training with optimal nutritional status.

Source: http://www.iofbonehealth.org

Tips to Eat Right in Old Age

by Ms. Hansa Bajaj 
Diet/ Nutrition/Fitness Consultant

Healthy eating does not mean dieting or starving. A balanced diet and regular exercise is the key to keep elders healthy.

Here are some tips that will help you know what your elders should eat to stay healthy.

1. As you age, adequate calcium intake is required to prevent osteoporosis and bone fractures. The requirement of calcium in elders is 1500 mg/ day.

1 cup of milk i.e. 250 ml of milk will provide 300 mg of calcium. Similarly 100 grams of curd will provide 120 mg of calcium. Include low fat milk or use cow milk and milk products after removing the cream.

Therefore, regular calcium intake from the diet and calcium supplements is required for the elders daily.

Vitamin D supplementation is also essential for calcium absorption and healthy bones. Ragi (known as nachni in Marathi) and green leafy vegetables are also good sources of calcium.

2. Have more of vegetables and fruits daily: Fiber and vitamins in fruits and vegetables are helpful in preventing constipation and other digestive problems commonly seen in elders. So they should have 3 servings of vegetables and 2 servings of fruits daily.

3. Elders should have small, frequent meals as it ease digestion and is also helpful for those who have lost appetite due to medications, etc.

4. As we age, our body produces less of stomach acid that is required for absorbing essential vitamins like vitamin B6 and B12. So avoid fried foods because it all the more decreases secretion of acid in the stomach.

5. Walking/ yoga/ light exercises should be done regularly. These can also be divided into 3- 4 segments of 15 minutes each daily.

6. Drink plenty of water (about 15 glasses) daily to avoid dehydration especially elders who have more of tea/ coffee.

7. For those with dental issues, preparing soft food is necessary but do not overcook the food as it causes loss of nutrients.

8. Avoid having more of salt in your diet and avoid salty pack and processed foods to avoid high blood pressure.

9. Choose whole grains instead of maida that has good amount of fiber.

10. Avoid skipping meals, as it makes you feel sluggish and makes you select unhealthy foods throughout the day.

Moreover, eating alone sometimes makes it easy to have unhealthy foods, while eating with others makes you enjoy meals and eat better. So avoid eating alone.

11. Reduce the intake of sweets and when snacking, choose nuts like almond and walnuts that provides you protein and healthy fats.

12. Egg white is a good source of protein which can be taken daily. For vegetarians, paneer made from low fat milk can be a substitute.

Source: http://www.mylifecare.co.in

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