Vitamin D and Seniors’ Bone Health

Has anyone told you your bones could be weak and you might be more likely to break a bone?

Are you worried that you may get osteoporosis, a disease where the bones become fragile or porous leading to fractures?

We all can develop weak bones for many reasons including inadequate consumption of dairy foods and postmenopausal changes.

Most of us have focused on calcium supplements and more dairy in our diet to make our bones strong, but we are learning more about the importance of Vitamin D in our lives to maintain our bone strength.

We can become deficient in Vitamin D from lack of sun exposure as we hide in the shade to avoid skin cancer (rightfully so!) and use SPF to avoid harmful rays, insufficient dietary intake of vitamin D sources and malabsorption of the vitamin D we do eat especially in irritable bowel syndrome and Crohn’s disease.  Vitamin D deficiency can cause osteoporosis, muscle weakness and pain, cancer, infection and falls in adults.  The risk of falls can increase when you are deficient in vitamin D often because you may experience more pain and muscle weakness leading to poor balance.

Low vitamin D levels have been reported in elders. Many people are beginning to add vitamin D supplementation to their medication regimens.  Vitamin D has been shown to help improve the absorption of your calcium supplement to further aid bone strengthening.

There are two types of vitamin D in the supplements that you may see on your store shelves: D2 ergocalciferol and D3 cholecalciferol.  Vitamin D3 may be the more active form. A vitamin D supplement of 700-1000 IU each day shown to reduce falls in older adults by 19%.  The Food and Nutrition Board of the National Institutes of Medicine has determined that an intake at 600 IU per day is adequate.

Vitamin D can also be found in foods such as fortified milk, fatty fish, whole eggs and cod liver oil. As little as 10 minutes of unprotected skin exposure to the sun can result in your body’s own production of vitamin D.

Whichever method you choose to increase your level of vitamin D, it will help you maintain strong bones in the future and should not be overlooked in your healthy diet.

Source: http://seniorcarecorner.com

Exercise For Older Adults

Exercise for older adults is essential in order to promote good health and avoid ailments. There are various types of exercises which can be beneficial for older adults. Remaining physically active can keep you independent irrespective of your age. Trying new activities will allow you to have new experiences and can keep you in good spirits.

Exercise for senior citizens:Strength exercises, balance exercises, stretching exercises, endurance exercises are some examples of simple exercises which can be done on a regular basis.

Endurance exercise for older adults would include activities such as swimming, and riding a bike. Strengthening exercises help in developing muscle tissues, and preventing age related muscle loss. Stretching exercises help keep the body limber and flexible. Balance exercises on the other hand, reduce the chances of a fall during old age. Exercise is an effective treatment for numerous chronic conditions. For example people suffering from arthritis, heart disease and diabetes benefit greatly with these types of exercises.

Bone density exercise:Maintaining bone density becomes quite important after crossing the age of fifty. Women and men are both prone to bone related problems; a simple fall can create fractures in the bones of legs, hip, back and wrist. The various types of bone density exercises include jogging, walking, aerobics, dancing, gymnastics, cycling, gardening, tennis, stair climbing, and weight lifting. Other forms of exercise for older adults   such as yoga and tai chi are very healthy and popular options which help you achieve healthy bones. You will also have to include plenty of calcium in your diet for stronger bones, after consulting with your family doctor. 

Weight training for seniors:Weight training for seniors helps in toning muscles, and it slows down the progression for brittle bones and it boosts energy levels. There are various benefits of weight training; it helps control diabetes, arthritis, osteoporosis, depression and back pain, it improves posture and reduces the risks of fractures. Regular weight training exercises help individuals be self-dependent and healthy life style. While beginning with the weight training regime it is important to start slow, don’t overdo it! Make sure you take plenty of breaks and are constantly advised by a certified trainer.

Exercise programs for seniors:There are various exercise programs available especially for seniors. You should pick a program which interests and suits your needs. People who have good health should continue regularly with exercises. However, if you are unwell avoid the exercises for a couple of days. Discuss the available exercise programs with your doctor and decide on the one which benefits your medical condition. There are tremendous health benefits of physical exercises for older adults, and once you begin with the exercise plan make sure you continue with it.

Source: http://www.diethealthclub.com

Diet dos and don'ts for senior citizens

As you age, your needs for nutrition increase. Your body is in a degenerative mode.

Growth of cells and tissues is slow but repairing of tissues is at a higher rate.

You suffer from low immunity, poor digestion, weak bones and muscles and fatigue. Activity of the body reduces and you may be a victim of metabolic disorders like diabetes, osteoporosis, arthritis, high blood pressure or high cholesterol, etc. All this does not mean that you have to eat less. Eating right becomes more important than eating less.

Requirement of vitamins, proteins, minerals, fluids and carbohydrates changes in old age. And all these nutrients have to be packaged in easy-to-digest and easy-to-absorb, small frequent meals which are spread out and spaced well over the entire day.

Ageing is a process, which is associated with a lot of free radical release in the body. It is also called as oxidation of cells. Weak muscles, graying and falling of hair, reduced skin tone, susceptibility to colds and coughs and lack of energy are symptoms of oxidation. Vitamins like vitamin E, C, A and some minerals are essential in right quantities to reduce the ill-effects of free radicals in the body.

At times, food becomes very important during old age as that is the time when you can spend some time with the rest of the members of the family. Women especially should be very careful about their diet in old age. Due to menopause, the ability to absorb calcium reduces and they may get weakness in joints and susceptibility to fractures very easily. Food cooked should be soft and easy to chew, in case there have been teeth extractions or dentures are being used.

Tips to right eating in old age

- Add plenty of natural colour to your diet. Two to three meals of seasonal fruits will work as antioxidants and prevent constipation.
- Egg whites are a good source of protein important for repair of worn out cells and tissues. For vegetarians, paneer made from low-fat milk is good substitute.
- Use of mustard oil or olive oil is a good cooking medium as both prevent high cholesterol and improve good cholesterol in the blood.
- Six to seven small meals in a day aid digestion, absorption and prevent fatigue.
- Vegetables soups without cream and thickening agents are a healthy meal to be taken as a supper.
- Always leave your home with a small healthy snack in your bag, to avoid eating out.
- Avoid processed foods with artificial colours and preservatives.
- Potassium-rich foods like cumin seeds (zeera), sweet limes, fenugreek seeds (methi) and coconut water are good for muscular flexibility, prevent water retention and swellings. They also contribute to maintain blood pressure.
- For a high dose of nutrition, add curd to the dough for rotis to improve the biological value of the cereal, and to keep them soft.
- Oats porridge is an excellent breakfast for seniors.
- Drink about 15 glasses of water in a day to prevent dehydration. In old age, muscle density reduces and susceptibility to dehydration is always very high, especially in summer.
- Do not overcook the food to make it soft as by doing so one destroys vital nutrients. Instead, select foods which need less time to cook.
- Also, exercise regularly, stretch and do yoga to ensure absorption of nutrients well.

In case you suffer from any medical disorder, consult a professional nutrition consultant for your individual requirement.

Source: timesofindia

Living Healthy at 50 and Staying Fit

As we get older we seem to have more health problems more than ever before, from high blood pressure to diabetes and really serious diseases like cancer, how can we even maintain good health over 50 or having a healthy lifestyle if we are not eating right and getting some kind of regular exercise. It takes effort, time, and discipline to maintain good health, when we get over 50 our bodies are not the same as it was when we were younger so taking the steps now will be well worth it.

Eating Healthy

When you are 50 and over following a healthy diet can be a challenge. It is very important because our metabolism is not the same when you were 30 or 40. Now that your older your body and nutritional needs change. You begin to lose bone so calcium is necessary for the bones, also other supplements can add to the right food for your body. Eating your recommended fruits and vegetables a good amount of vitamin and antioxidants in your plan which can lower the risks for diseases. Eating green leafy vegetable like mustard greens, spinach, collard greens, green beans, kale, broccoli, and also by adding fresh fruit like apples, oranges, peaches, ect. Eating more fruits and vegetables can fight cancer and heart disease.

It is important to eat whole grain foods, make sure it is 100% whole foods such as whole wheat breads, oatmeal, and brown rice. These whole grains are known for having a low fat content and has good fiber, protein, mineral and vitamin that are beneficial to your health, adding cheese, yogurts and brown eggs is important to helping improve bone health, and control hypertension.

If you are over 50 eat lean meats like chicken and turkey and fish because it has less fat and cholesterol, some oils play an important part of a healthy plan. Heart healthy oils like olive oil, coconut oil is a better oil to use. then corn oil, or vegetable oil. So whether you’re a man or a woman over 50 we need to eat healthy to keep your bodies working in good condition, and also drinking enough water everyday is vital to stay well hydrated.

Foods to avoid

Foods you might want to stay away from if you want to stay in good health over 50. Includes processed foods, processed white sugars, cakes and cookies, candy bars, and baked foods processed with white flour, high salty foods, high carbohydrate foods, canned foods that have a high sodium and processed juices or consuming alcohol in excess are not good for your health.

Exercise over 50

Exercise is important at any age but at 50 we need to exercise to keep our joints strong because we lose bone density causing brittle bones that’s why keeping our bone strong is very important. Regular exercise will improve blood circulation. It’s recommended that you spend at least 30 minutes to 1 hour doing cardiovascular exercise at least 3 times a week to lead an active lifestyle for optimal health.

Healthy inside out

Taking care of the total man is very important to stay healthy from the inside out with eating right and exercise, also we have not looked at the other end of being totally well and that is our mind keeping negative thoughts out that can make us sick also dwelling on something we can or can’t change works against us in our journey to complete health. Loving ourselves and others will change our outlook on life, We are the overseers of our bodies to stay well, and no one can do it for you but you. So let’s start today it’s never too late even at 50.

Source: http://msgolden51.hubpages.com

3 Secrets to Gourmet Senior Nutrition: Cooking with Love

Gourmet food presentation tips for senior diets that do double-duty.  Chef Walter Pisano shares his secrets on how to cook with senior nutrition in mind and how to design nutrient dense, beautiful meals that will entice older loved ones to eat more.

As many of us have learned through the trials and tribulations of preparing family meals, you can’t please everyone, but no matter how good the food tastes, if a meal looks sloppy and unappealing on the plate, poor food presentation can dampen enthusiasm for eating.

Portion size and food presentation is especially important for seniors whose enjoyment of food may already be diminished by restricted diets, medication conflicts, smaller appetites, and a decreased sense of smell and taste. Seniors also have different nutrition needs; as we age, our bodies require fewer calories, yet require more protein, calcium, B vitamins and other nutrients. Nutrition is a key contributor to the well-being and longevity of the elderly. Caregivers should know the signs of senior malnutrition and how to prevent it.

Top 5 Senior Nutrition Vitamins

1. Folic Acid: spinach, asparagus, breakfast cereal, lentils.
2. B-12:  turkey, salmon, crab, clams, mussels, chicken, beef, eggs, milk.
3. Vitamin C: oranges, grapefruit, strawberries, tomatoes, sweet red pepper, broccoli, potatoes.
4. Vitamin D: canned salmon, sardines or mackerel, instant oatmeal, cereal, egg yolk, soy milk, cow’s milk or orange juice fortified with Vitamin D.
5. Essential Fatty Acids: flaxseed oil, canned tuna, oysters, herring or sardines, salmon, trout, crab.

Cooking is a Labor of Love

According to award-winning Chef Walter Pisano, cooking for your family is truly a labor of love. “Every dish you prepare, regardless of how simple or elaborate, is a handmade gift you’ve put your time, thought and energy creating. Like any gift, the packaging is the enticement of what’s to come.”

You don’t need to be a professional chef to make delicious, nutrient packed meals that are also pleasing to the eye. Chef Pisano shares his expert tips on how to prepare nutrient dense meals tailored to senior nutrition needs using food styling secrets that will encourage the whole family to eat more.

Double-Duty Healthy Gourmet Food Presentation Tips for Senior Diets

1. Shaved Colorful Veggies

   Use a peeler or mandolin to shave a selection of easy to peel colorful vegetables that are packed with anti-oxidants and vitamin C, such as carrots, cucumbers, beets, green squash, red and green pepper, yellow zucchini or onion. The shaved vegetables form their own unique twists and curls which when tossed in a salad provide that “wow factor.”  Toss with a light olive oil or vinaigrette for a delicious, nutrition-packed side dish or main course.  Add a few toasted nuts or sunflower seeds for even more texture and vitamin power.

2. Bite-Sized Shapes

   Redesign soft fruits like watermelon or cantaloupes with a melon baller.  Slice cherries, cherry tomatoes, strawberries or grapes into halves or quarters. Or try cutting carrots or apples into thin, short strips. Not only does the fruit look appealing, the bite-sized pieces are easier to eat.  You can also use small cookie cutters to create different shapes out of thinly sliced melons and cucumbers.

3. Nutrient Packed Garnishes

   Dress up salads, soups, baked chicken or fish and give it a nutrition boost at the same time by adding one or more colorful toppings. Place a few sliced beets on top – this power vegetable is loaded with vitamins A, B and C. Golden raisins will bring a dash of color and sweetness, plus they are packed with iron. Sprinkle fresh finely chopped or minced spinach or soft Lacinato kale over soup or a main protein dish for a pop of color, subtle flavor and extra  beta carotene, vitamin K, vitamin C, and  calcium. Toasting pine nuts, slivered almonds or walnuts takes only a few minutes and really brings out their flavor and aroma. Sprinkle a few on your meal, along with some crumbled feta or bleu cheese, and you have created a very pretty and delicious meal.
   
   
   Source: http://www.aplaceformom.com

5 Best Exercises for Seniors with Arthritic Knees

By Nancy Tracy

Here are five of the best strength and stretching exercises for seniors with arthritic knees:

Arthritic Knee Exercise #1: Side Stepping: This easy exercise is literally hard to resist. Just place a resistance band around both of your ankles, and step sideways until you feel resistance. Move 10-20 steps in one direction, then reverse. As your muscles strengthen, you'll notice you can take larger steps.

Arthritic Knee Exercise #2: Knee Strengthener: This is a great exercise to do while loafing on your couch or easy chair. With your knees bent, cross one ankle over the other. Press down with the top leg and up with the bottom leg, maintaining equal pressure. Hold 10-20 seconds.

Arthritic Knee Exercise #3: Quad Strengthener: Remain seated. Extend one leg out, gradually lifting it until you can feel your quad muscles tighten (the quads are the four muscles on the front of your thigh, just above the knee). Hold for 10-20 seconds. Repeat with your other leg. You can also do this exercise in a standing position to improve your balance.

Arthritic Knee Exercise #4: Quad Stretch: Now that you've strengthened your quadriceps, it's time to stretch them. In a standing position, with your left hand holding on to something for support, grab your right foot or ankle with your right hand and gradually bring the heel of your foot toward you until you feel a stretch. Hold for 10-20 seconds. Repeat with your other leg.

Arthritic Knee Exercise #5: Walking: One of the best things you can do for your knees is to move them, even if it feels a little uncomfortable. In a classic Catch 22, lack of use will make the muscles around your knees gradually become weaker, making it even more difficult and painful to move around (hence the old saw - use it or lose it). Try walking with a buddy or listening to your favorite music to distract you. Once you get past the initial discomfort of walking, the activity will become easier and more enjoyable.

Final Tips for Arthritic Knee Exercises: Regardless of which exercises you do, be sure to breathe normally. Contract your abdominal muscles to strengthen your core muscles and avoid straining your back. You can also incorporate more aerobic exercise, such as swimming and recumbent bicycling, into your daily routine. This will help you burn up fat, reducing the pressure on your tender joints.

Source: http://voices.yahoo.com

The Best Aerobic Exercises for Women for Weight Loss After 50

Friends in a fitness class can give accountability and support.

by Lisa Johnson

For women over 50, there are different needs and obstacles as compared to a woman who is in her 20s. These reasons affect the type of exercise you may be willing to participate in as an individual. Weight loss may be more challenging as a woman over 50, but not impossible. Changes in diet and portion control will compliment the weight loss effort. However, aerobic exercise activity is the best way to motivate weight loss.

Walking

By far one of the most popular forms of aerobic exercise, walking can be performed either indoors on a treadmill or outdoors. Walking is often preferred for women over 50 because of its low injury rate, simple style and ability to adapt into most schedules. Little or no equipment is needed to get started. Supportive and comfortable walking shoes and clothing appropriate for the weather conditions will make your walk more enjoyable and safe. Set your walk at a slower pace until you are ready to increase to the next level. As you develop more aerobic stamina and endurance, increase your pace with a longer stride in your walk. Depending on your pace, you can burn anywhere between 250 to 350 calories in a 60 minute walk. Known as a weight bearing exercise, walking can increase bone health for menopausal women over 50.

Group Fitness Classes

Women over 50 can enjoy the fun and support of being part of a group that exercises each week. There are several types of group fitness classes -- dance exercise, water aerobics, spinning, and chair exercise are some examples. Aerobic training in these classes help to promote weight loss. Depending upon the intensity and length of the class, you could possibly burn between 400 to 650 calories. As menopausal women over 50 tend to gain fat around their mid-sections, it can be good to have other women of the same age around for accountability and support. Participation in a group fitness class at least four times a week would generate weight loss for those women wanting to lose some extra pounds.

Interval or Circuit Training

Loss of bone mineral density can be an issue for some women over 50. Weight bearing exercises can increase bone mass, strengthen the body and promote weight loss. Interval or circuit training alternates periods of high intensity work with periods of low intensity work. Hand weights, resistance bands, medicine balls, weight equipment and other fitness accessories can be used for periods of interval or circuit training. The use of these fitness accessories can build muscle mass and increase the amount of calories burned during the day.

Considerations

Before starting an exercise program, consult with your physician or health care provider. Stay well hydrated with water while exercising and drink plenty of water throughout your day. In addition to exercise for weight loss, eat less high fat foods and more fruits and vegetables with your meals. Eat five to six planned small meals throughout your day to combat hunger and avoid overeating. If you ever feel lightheaded or dizzy while exercising, stop and contact your physician.

Source: livehealthy.chron.com