Good Digestion After 50

Tips for banishing three digestive culprits.

By Holly St. Lifer

We may be better at sticking with routines as we age, but our body, including our digestive system, experiences unavoidable changes that can impact how we feel on a daily basis. Here, we give you a few culprits that can lead to occasional irregularity, gas and bloating, along with strategies to help get you running smoothly again so you don’t miss a beat.

Digestive Culprit No. 1: Not exercising enough. All of the various organs involved in the digestion process contain muscles that must contract to move food through your system. Physical activity gets your blood flowing and stimulates these contractions. Therefore, when you’re inactive, so are these muscles. This can lead to bloating, excess gas and constipation. So get moving! Just be sure to wait an hour after a big meal before engaging in any rigorous physical activity. If you exercise right after eating, the blood flows toward the heart and muscles instead of your gut. 

Digestive Culprit No. 2: Skimping on fiber.
While many of us maintain the same type of diet for years, some gradually begin to eat less fiber without even realizing it. Some people, as they age, think that eating less crunchy foods will be easier on teeth and digestion, says registered dietitian Lisa Stollman. While there’s no harm in hard, crunchy foods, if you prefer to avoid them, opt for such cereals as Kellogg’s® All-Bran® Complete® Wheat Flakes or Kellogg’s Raisin Bran® with milk, eat whole grains (barley, millet and quinoa) in place of refined grains, and add beans to salads. Aim for a minimum of 25 grams of dietary fiber daily.

Digestive Culprit No. 3: Being parched.
“When our bodies don’t have enough fluid, the colon acts as a fluid regulator by absorbing as much as it can from food in the large intestine,” says Stollman. “This leaves you with a much harder stool.” The rule of thumb: Aim to drink about eight glasses of water a day. Remember that other fluids, such as soups and stews, count, as do fruits and vegetables like melon, grapes, apricots, celery, cucumbers and eggplant.

Read more: Good Digestion After 50 | Healthy Starts Made

Fantastic Hip Replacement Exercises

Exercises to Try

Make sure you choose hip exercises that are fun for you and keep you motivated. Aim for 30 minutes of light activity a few times a week to start, and gradually work your way up to more frequent and moderate movement. Be sure to talk to your doctor before beginning any exercise program.

To strengthen your hips, think low impact and weight-bearing, like:

1. Pool activities. Especially enjoyable during summer months, getting in the pool is low impact and can increase flexibility. Swim  a few leisurely laps, or even take a water aerobics class.
2. Yoga/Pilates. Both of these options incorporate stretching and breathing techniques. They are great not only for flexibility, but  for relaxation as well. Be sure to work out at your own pace.
3. Weight lifting. Lifting light weights gives you a bit of an edge over cardio in building muscle because it targets specific muscles groups and helps strengthen bones and joints. A trainer at the gym can suggest some weight-lifting options.
4. Walking. Many people who aren’t used to regular activity start by walking. Depending on your level, you can customize your walk by switching up speeds, incline and duration. Make sure you own a quality walking shoe; many shoe retailers can help fit a pair to your gait.
5. Dancing. Some people are hesitant to try this, but you don’t need to be! Put on your favorite album and shimmy around your living room, or if you’re feeling brave, take a class. You may just love it!

Down the road. if you do need a hip replacement, exercises will still be required to keep your new hip strong. Before surgery, ask your doctor and do some research about the type of implant you’re getting. Faulty implants, including some made by Biomet, can create more problems than benefits.

After surgery, your doctor will give you specific instructions for rehab and exercises. You will also work with a physical therapist to get your new hip in working order.

Source: http://www.superseniorfitness.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/

Tips to Maintain Good Health in Old Age

Very often we associate being “old” to be sick. The biggest, diseases and physical disabilities, mental suffering often in people over 75 , but in other cases, the age is not determinative occur. Seniors Health Old age and illness are not synonymous. When you grow old, what happens is that the body has undergone tremendous wear and deterioration lifetime and can be affected by one or more diseases. Therefore, the elderly are more vulnerable to hypertension, arthritis, rheumatism, cardiovascular and chronic lung disease, various cancers, Alzheimer’s disease and senile dementia. Disease and loss of power are not the same, although both involve the concept of deterioration health. However, if there is a difference between what is a healthy old age from which it is not. In healthy aging, people are productive and able to do the same as adults or young healthy.

One of the causes of the deterioration of the health of the elderly has their origins in poor diet. In various studies have been conducted found no differences in the levels of white blood cells hemoglobin, blood glucose, cholesterol or type of operation constituents of the brain. Also obtained similar results in the blood pressure, the use of oxygen and beyond the blood flow in the brain tissue.

The highest frequencies of brain waves themselves differences were found in the elderly because they are slower and relate to their change of mentality and behavior. In addition, there are many chronic diseases that begin to develop when we are young by habits and lifestyle that we lead, reaching manifest in adulthood and are more likely in the elderly.

In women , aging involves different characteristics compared to men. Women live longer than men. Their life expectancy is between six and ten years older.

Top Tips maintain healthy in old age:

1. Take care of your body physically and intellectually.

2. Maintain a healthy and balanced diet

3. Get out and enjoy the sun for a while each day’s march

4. Exercise, without committing excesses

5. It is upbeat and positive, but realistic

6. It is useful to you and helps others

7. Keep living and emotional cordial relationships with family and friends

8. Do not obsess with diseases and problems, enjoy life

Source: http://www.thebesthealthtips.com

Living With Gout – Tips And Remedies For The Elderly

If you suffer with gout then you will know firsthand that it can be an excruciating condition to contend with. Never leave a gout attack unattended. You should see a doctor as soon as possible. But once your gout symptoms ease, it does not mean that your battle with gout is over. Your doctor may prescribe chronic medication that you need to keep taking to prevent attacks. And you will have to make certain lifestyle changes to reduce the chances of having another attack.

Living with gout often involves many of the same diet and lifestyle measures that are advised for a range of health conditions. You may have heard the importance of eating right, drinking enough water and reducing alcohol intake. It is not just your doctor telling you to keep healthy. These dietary and lifestyle measures can make a major difference in managing your gout. It can decrease the frequency of gout attacks and assist in reducing the amount of chronic medication that you use for gout.

Here are a three simple lifestyle measures that are very effective in gout management. Always speak to your doctor before you make any major changes in your diet and lifestyle. As an older person, there are many other factors to take into consideration that could affect your body or the management of other chronic conditions that you may currently have.

1. Increase Your Water Intake

Gout is a result of uric acid building up in your body. The best way to eliminate uric acid that is already in your system is by expelling it through urine. The more water you drink, the more frequently you urinate. Even if you drink sufficient water of about 1.5L to 2L per day, this may not be enough. Gout sufferers need to double their daily water intake. But speak to your doctor before consuming very large amounts of water. As an older person, especially if you are on chronic medication, drinking too much of water can be a problem for your other conditions.

2. Reduce Protein In Your Diet

Uric acid is the byproduct of protein metabolism. When your body breaks down protein then one of the components is purine. It is this purine when metabolized that gives rise to uric acid in the body. In order to reduce uric acid in your body, you should decrease your protein intake. Meat is one of the main sources of protein in the human diet. But dairy, certain legumes and soya are other major sources of protein. Control your protein intake by switching to a diet that is more abundant in fresh fruit and vegetables. These foods also have other benefits for gout sufferers.

3. Limit Your Alcohol Intake

Alcohol is one of the problem beverages. Not only does it concentrate the amount of uric acid in the body by causing your body to lose water without uric acid following suit, but alcohol breakdown can also yield byproducts that play a role in gout attacks. Beer appears to be more of a problem than other alcoholic beverages but this does not mean that you can consume more of the other types of alcohol. Instead moderate your alcohol intake, drink less often and if possible even stop alcohol consumption altogether.

Source: http://www.seniorhealth365.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

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

Vitamins for Healthy Seniors

We all know we can’t live forever but we can certainly stick around longer by eating right and exercising a few times a week (when we are well). If you are working your way through an illness and want to grow stronger faster, here are some of the best foods and vitamins to kickstart your way to a brand new you. 

Get what’s missing from your diet through the following vitamins:



Calcium: Calcium is essential to us as we age as it keeps our teeth and bones strong. In the event of a fall, our chances of preventing broken hips and fractures decreases when our bones are strong rather than brittle. For the lactose intolerant who can’t rely on dairy products for their main source of calcium, take supplements. It is recommended that the elderly take 1,200 milligrams daily.



Vitamin D: Vitamin D is needed to help us absorb calcium. We can get vitamin D from the sun but this is not always readily available to seniors, especially in the winter. Ten micrograms of Vitamin D supplements daily will do the trick. 



Vitamin B12: Vitamin B12 is said to help prevent stroke and heart disease. Vitamin B12 plays an important role in brain and nerve function. It also helps red blood cell formation. Without enough of it, we are vulnerable to cloudy thinking and loss of balance. You can get Vitamin B12 from foods you eat like meat, eggs and dairy. For those of us on restricted diets, supplementing daily with 2 mg is recommended.

Vitamin E: Vitamin E also lessens the risk of heart disease and may help with preventing cancer. It is an antioxidant that fights off free radicals that do cellular damage and contribute to clogged arteries. If you are concerned you are not getting enough Vitamin E in your diet, you can supplement with the recommended dose of 15 milligrams a day.



Vitamin C: We all know to take Vitamin C when we have a cold. But did you know that Vitamin C also helps the formation of both white and red blood cells? White blood cells to prevent infection and for collagen production, which is a big bonus for those who are aging. With red blood cells, Vitamin C does work in speeding up healing injuries. It also helps in the keeping at bay of many types of cancer and macular degeneration. Men can supplement with 90 milligrams a day and women with 75. 



Vitamin K: Recent studies have shown that vitamin K plays an active role in osteoporosis prevention. It does this by being responsible for the production of osteocalcin, a bone generating protein. Along with warding off bone fractures, Vitamin K aids in blood clotting. Since seniors often do not get enough of this helpful vitamin, it is recommended that men supplement with 120 micrograms and women with 90 micrograms daily.

Even if you are not nursing yourself back to health after an injury, it’s important to get our daily dose of these critical vitamins. Spending quality time with our loved ones can be that much more enjoyable when we are feeling our best. Be sure to not skimp on heart-healthy foods like fruits and vegetables, nuts, lean meats and whole grains. Thankfully, dark chocolate has many nutritional benefits and is chock-full of flavonoids which fight cellular degeneration. So lose the guilt and enjoy some dark chocolate with your grandchildren. Everything’s better with chocolate!

Source: http://www.bocahomecareservices.com/

How to Promote Good Nutrition for Seniors

Here are four convenient steps you can take to address these unique challenges and promote good nutrition for seniors living alone.

1. Keep the refrigerator clean.

Cleaning out the refrigerator regularly may not sound convenient, but the result can significantly impact mealtime prep and nutrition. An over-packed refrigerator not only makes it difficult to find the ingredients you need, it can also be a breeding ground for food-borne illness. Keeping the fridge free of outdated items can make mealtime easier and healthier.

2. Replace convenience foods.

The Craving Companionship study reports that over half of seniors who eat alone rely heavily on pre-made or convenience foods rather than self-prepared, healthful foods. Combat “convenience eating” by providing quick solutions that are as healthy as they are easy. Keep snacks such as yogurt, fruit and nuts handy for between-mealtime cravings. For heartier mealtime alternatives, try easy-to-prepare items like oatmeal, frozen vegetables and eggs.

3. Stick to the perimeter of the supermarket.
Shorten grocery trips and kick-start a healthier diet by shopping the outer aisles of the supermarket. Fruits, vegetables, dairy and other fresh food items tend to be located around the perimeter of the store. Focusing your grocery list on these items will not only increase the nutritional value of your diet, it will shorten your shopping trip and save you time as well.

4. Ask for help.
Living alone does not have to mean going it alone, even when it comes to grocery shopping and mealtime. Whether keeping a kitchen of healthy choices is a struggle or merely an inconvenience, in-home services can help. Consider professional non-medical in-home care services for assistance with grocery shopping, meal preparation and more.

Source: http://home-care-fairfax-va.carebuzz.com

Healthy Eating Tips for Seniors

These healthy eating tips can come in handy for seniors:

Eat Plenty of Fruits and Vegetables
Good nutrition gives the body what it needs to complete important functions and stay alert. Many seniors do not get the nutrition they need because they do not experience hunger or thirst as frequently or strongly as they did in their younger days. Make sure you get the vitamins and nutrients you need by incorporating fruits and vegetables into your diet. Eating a variety of colorful fruits and vegetables ensures that your body gets what it needs, even if you do not feel hungry or thirsty.

Stick to Whole Grains
Many nutritionists recommend eating between seven and eight ounces of grains each day. They also suggest that at least half of those ounces should be from whole grains. It is a good idea to choose whole grains instead of refined whenever possible. Refined grains are high in both starch and gluten, contain chemicals that help them maintain their appearance, and offer very little fiber. These grains include white bread, rice, and pasta. Whole grains, such as wheat bread and brown rice, are rich in fiber and help the body with digestion.

Keep Track of Your Water Intake
Healthy eating includes healthy drinking. Getting enough water throughout the day is essential for keeping the body hydrated. Some seniors may require less water than others, so it is a good idea to speak with your doctor before deciding to add more water to your diet. Water can also be found in certain fruits and foods.

Source: http://www.avalonmemorycare.com

Tips for Seniors to Build Their Immune Systems

As you age, your immune system becomes weaker and your health can suffer as a result. Here are some tips for seniors to build up their immune systems so that they can enjoy life to its fullest!

"Eat Your Greens"

How many times did your mom say that when you were younger? It holds true in your senior years, too. Leafy greens contain a wealth of antioxidants, including vitamins A, C, and E.

Leafy greens include spinach, collard greens, turnip greens, bok choy, broccoli, endive, and varieties of lettuce. Many assisted living and independent living facilities let you choose from menu items. Make certain to include a fresh salad in your meal to get your leafy greens. A vegetable side dish, like steamed broccoli, offers another option.

Keep a Positive Mindset

Your attitude towards life can help or hinder your immune system. Feeling good boosts endorphins, known as the "feel good" hormones. Look on the bright side of things. Surround yourself with positive people instead of gripers. Take in a comedy. Laugh. Stay socially active. Isolation is the enemy of happiness! View challenges as an opportunity for growth.

Get involved in favorable activities to stay social and get exercise. If living at a senior living facility, check with your Activities Director to see what types of entertainment or activities are available.

Stay Physical

Staying physically active increases endorphins and blood circulation throughout your body. This is important for your immune system health. Find a favorable exercise or two, and engage in them regularly. Even going for an enjoyable walk will help. Get the most health benefits by walking at a moderately brisk pace. This pace involves raising your heart rate enough so you can still carry on a conversation while walking. If you cannot talk, you are overdoing it.

Eat A Balanced Meal Plan 

Eating a balanced meal plan, with foods from all major groups, ensures that you consume adequate amounts of nutrients. Be sure to consume foods from the dairy, protein, fruits, vegetables, and grains categories.

To be sure you get enough nutrients, take a multivitamin or mineral supplement daily.

Get A Pet

Many seniors live alone, which can increase feelings of isolation and loneliness. Counteract this by getting a pet. Pets provide companionship and enjoyment and improve your overall sense of well-being.

Key Takeaways:

• Eat your greens 
• Keep a positive mindset
• Get physical
• Eat a balanced meal plan
• Get a pet 

Source: http://www.umh.org/

Seven Tips for Seniors on Good Health

Here are simple tips for healthy senior living:

1. Evaluate your social network. Who needs a Grumpy Gus around, really? Studies have shown in senior adults a strong social network of positive and equally healthy friends can contribute to your health and well-being.
2. If you smoke, quit. Smoking is a major risk factor for coronary heart disease, stroke and lower respiratory tract infections – all leading causes of death in those over 50 years of age.
3. Eat a healthy diet. Eating a variety of foods from each food group will help you get the nutrients you need.
4. Keep active. Exercising regularly is not only good for your body but also relieves stress.
5. Watch your step. Most falls by the elderly involve hazards in the home. Keep walkways clear of clutter.
6. Don’t forget your oral health. Gum disease may be a risk factor for stroke, heart and lung disease in older adults.
7. Use sunscreen. Sun exposure is the main cause of skin damage.

Source: http://tnhomeandfarm.com

How Exercise for Seniors at Home Can Aid in Their Quality of Life

Exercise is an essential part of living a healthy life for every person, but as you age, exercise becomes more and more important each year. While many seniors think that they can’t start an exercise program or continue their current one, the truth is that exercise has many different health benefits.

Whether you already have an exercise routine or not, it’s never too late to get active and make your body healthy and strong. Use these tips for exercising at home to make sure you stay fit well into your golden years.

Better Physical Health

It might sound obvious that exercise boosts physical health for seniors, but there really isn’t much more that you can do to stay healthier. In fact, exercise really is the healthiest thing most seniors can do to help fight disease and delay the onset of illness.

Exercising on a regular basis can also help you to strengthen and tone your body, making it less likely that you’ll injure yourself while taking care of day to day tasks. For seniors, accidents like falling or hurting a muscle when reaching for something are common, but exercising regularly can help you keep those aggravations at bay.

Weight Loss

For many seniors, excess weight or weight gain can become a serious health problem. It might go without saying that exercise can help you lose weight, but for many seniors, adopting a routine to combat their sedentary lifestyle can be difficult.

As you age, your metabolism slows down, so even if you never had a weight problem and you eat healthy, you may find yourself with a few extra pounds. Even simple exercises like walking, light strength training or playing a sport you like a moderate intensity level can help you burn enough calories to maintain a healthy body weight.

Improved Mood

Exercise is good for your body, but it’s also good for improving your mood because it creates chemicals known asendorphins in your brain that help to reduce feelings of sadness and depression. While exercise may not be a cure for clinical depression, which needs to be treated by a doctor, getting out and moving your body can help you feel better on a regular basis.

In addition to improving your mood, exercising on a regular basis can also help you fall asleep faster at night and help you stay asleep.

Reduced Stress Levels

Stress affects many adults, and seniors are not immune to the pressure of life, especially if health concerns are starting to creep up. However, when it comes to day to day stress that doesn’t have to accumulate and drive you nuts, exercise can be a great way to lower your stress to a tolerable level.

Along with reducing mental stress, exercising on a regular basis can also help you reduce physical stress and pain in your body because it releases endorphins. Of course, you may have to get past the aches and pains of a new exercise routine before you reap those benefits if you haven’t exercise in a while.

Exercise should be a healthy part of life for everybody, including seniors. If you haven’t exercise in a while, however, you should talk with your doctor to make sure you are healthy enough for physical activity.

Your doctor may be able to recommend specific exercises and programs that could benefit you if you do have health problems as well.

Source: http://presidiohomecare.com/

Three Tips for Staying Healthy Over 50

Ways for seniors to stay fit and active

8A healthy lifestyle is necessary at any age, but for those over 50, it’s especially important. As you age, your body changes, and your risk for health problems increases. Fortunately, there are three simple things you can do to lead a healthier and happier life.

Eat Heart Healthy

If high blood pressure isn’t controlled through lifestyle changes and/or medicine, it can lead to stroke, heart disease, eye problems and other serious health issues.

A great way to establish a heart healthy diet is by reducing your sodium intake, which may reduce the risk of high blood pressure. Starting the day with a low-sodium ready-to-eat breakfast cereal is just one way to choose a healthier lifestyle.

Enjoy Nutrient-Dense Foods

As you age, your body needs fewer calories for energy – but still needs the same amount of nutrients. It’s important to make your calories count by eating foods packed with good nutrition such as:

• Fruits and vegetables: Fresh, canned, frozen – it doesn’t matter. Vegetables are loaded with vitamins and minerals your body needs.

• Protein: Add some variety to your diet with delicious protein sources such as fish, beans and peas.

• Whole grains: The Dietary Guidelines for Americans recommends at least three servings of whole-grain foods each day (16g per serving or 48g per day).

Get Moving

Physical activity and regular exercise can decrease the risk of heart disease, stroke, colon cancer, diabetes and high blood pressure. The Centers for Disease Control and Prevention recommend those 65 years of age or older, who are generally fit, and have no limiting health conditions, try to get:

• Two hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity, such as brisk walking or yoga, and

• Muscle-strengthening activities two or more days a week.

You should consult your physician or other health care professional before making changes to your diet or exercise plan to determine what is right for your needs.

In addition to taking up walking or yoga, joining group activities or sports are great ways to keep moving. Taking care of your blood pressure, enjoying healthy foods, and staying active are three steps you can start taking today to help you get and stay healthy for tomorrow.

Source: http://nypress.com

Is Exercise Important in Health of the Elderly?

Benefits of exercise in disease prevention and progression cannot be overemphasized.
Regular physical activity and exercise can help manage or even prevent a variety of health problems in the elderly. 

Heart disease, high cholesterol, diabetes, osteoporosis, muscle weakness, certain cancers, depression, and stroke are some the common medical conditions which routine physical activity and effective exercising may greatly benefit the patient. 

Some of the numerous health benefits of exercise for seniors include:

• Weight maintenance and burning excess calories
• Improving the ratio of good cholesterol to bad cholesterol
• Building up physical endurance
• Optimizing health of the heart, lung, and vascular system
• Better delivery of oxygen and nutrients to tissues
• Maintaining bone and muscle health
• Reducing fall risks and arthritis
• Mood enhancement
• Better sleep quality and duration

Regular exercise 3-5 times a week for at least 30 minutes is strongly advised for seniors. An effective exercise is one which would increase the heart rate adequately to about 75% of maximum heart rate. A person's maximum heart rate is roughly calculated by subtracting age from the number 220.

Walking, swimming, and exercise machines are generally safe and can help achieve these goals. Balance exercises, flexibility exercises, and resistance exercises (weight lifting) can also be beneficial.

As a general precaution, if symptoms such as chest pain or tightness, shortness of breath, or fainting or dizziness occur during or after exercising, it is important for the individual to stop the exercise and notify their physician promptly.

Source: http://www.medicinenet.com/

6 Sleep Tips for Seniors

by Elizabeth Bemis 

Tips for Better Rest

• Create a Sleep Schedule- Try to go to bed and wake up at the same time- being consistent is important. 

• Be Aware of Your Diet- Don't go to bed hungry or full, it can cause you to be uncomfortable. 

• Milk Before Bed- Although some proteins are not good before bed, milk contains casein, a protein which will give you a peak protein synthesis between 3-4 hours after consumption (good for your long sleep hours.) A warm glass of milk is also often comforting to many. 

• Try Meditation- Relaxing through meditation will make it easier to go to sleep faster. 

• Theres an App For That- Several apps have soothing sound tracks that will make you feel comfortable and relax. 

• Lavender Scented Products-The smell of lavender has been known to be calming, so products scented with lavender will help you relax.

Source:  http://www.umh.org    

10 Preventative Health Care Tips for Seniors

Ten preventative health care tips for seniors:

• Visit Your Doctor Regularly - As we age, it is an unfortunate reality that our risk factors for many diseases-from cancer to heart disease-increase. In many cases, early detection can make a critical difference in your prognosis. Consequently, it is essential that you visit your doctor regularly. You should note questions you wish to ask before hand and tell your doctor of any changes in your health. Moreover, if you are not feeling well you should not simply assume you will "get better" on your own-contact your doctor as soon as possible. Doctors will be able to administer many of the preventative tests outlined below and share additional preventative health care tips for seniors with you.
• Exercise Regularly - For many health conditions, regular exercise can reduce your risk factors. For example, regular exercise lessens your risk of heart disease and also strengthens your bones, thereby reducing your risk for osteoporosis. Seniors should engage in regular physical activity-preferably twenty to thirty minutes per day-in order to stay healthy.
• Eat Well - Along with exercise and regular visits to your doctor, eating a healthy diet is a critical aspect of preventative health care for seniors. Seniors should eat healthy foods that are low in saturated fats in order to reduce their risk of cancer and heart disease. It is best to avoid red meat and fatty dairy. Instead, choose lean cuts of meat and vegetable proteins. Women should pay particular attention to eating foods that are rich in Calcium and Vitamin D to prevent osteoporosis.
• Quit Smoking - While some obstinate smokers may argue that they don't need to quit since they've smoked most of their lives and are still alive, quitting smoking is a great thing to do for your health. When it comes to preventative health care, it's one of the most important things you can do. Smoking greatly increases your risk for various cancers and heart diseases and quitting can reduce those risks.
• Have Your Cholesterol Tested - Along with exercise and eating well; having your cholesterol checked can help to reduce your risk of heart disease. Determining if you have high cholesterol-along with analyzing other risk factors-can be critical in assessing your risk for heart disease. Heart disease is a leading cause of death for both men and women.
• Have An Annual Mammogram - Women over the age of 40 should have a mammogram every year and seniors should continue this approach. Breast cancer is a major cause of death for women and early detection can be critical in fighting the illness.
• Have An Annual Prostate Exam - Once they reach age fifty, men should have an annual prostate exam that includes a prostate-specific antigen (PSA) test. The prognosis for men with prostate cancer is best if it is detected early.
• Colorectal Cancer Screening - Men and women over the age of fifty should have annual fecal-occult blood tests, a flexible sigmoidoscopy every four years, and a colonoscopy every two years. Depending on your specific risk factors, your doctor may order these preventative health care procedures more frequently.
• Diabetes Screening - Adults should be screened for diabetes after age 45 and this will continue once they become seniors. Many seniors do not know if they have diabetes which puts them at risk for a variety of health conditions. Diabetes is a risk factor for heart disease and stroke.
• Have Your Blood Pressure Tested - Your blood pressure should be regularly checked by your doctor as high blood pressure is a risk factor for heart disease, stroke, and hypertension. Your blood pressure should be checked at a minimum of once every two years, but your doctor may check it more often based on your specific risk factors and family history.

These preventative health care tips for seniors will get you started-your doctor will be able to give you more tips based on your medical and family history.

Source: http://voices.yahoo.com