Six Health Tips for Seniors

Get ready now by taking the necessary steps to protect your health as you grow older (and wiser, of course). 

Check out these six tips for supporting sound body and mind:

1. Prevent falls. In your home: Keep high-traffic areas clear of rugs, cords and any other tripping hazards, keep hallways and bathrooms well-lit at night. Out and about: Wear supportive shoes and use a walking stick or cane, if you need one.

2. Stay active. Even for those with aching joints, the advice is still the same – get out there and get active! Whether it’s a bike ride or a leisurely dip in the pool, any amount of exercise you do can benefit your health.

3. See your doctor. Don’t skip important screenings – get your blood pressure, blood sugar and cholesterol checked often. Women, be sure to have your bone density tested at least once — and go in for a mammogram every 2 years after age 50. Men, don’t forget your yearly prostate exam. And both genders should schedule a colonoscopy every 5-10 years, depending on your personal or family history.

4. Stress less. You’ve heard about the “power of positive thinking” – well, it’s real! Staying calm, relaxed and positive can do wonders for people of all ages, but it may be especially important for seniors. Find a relaxing activity you enjoy, such as meditation, yoga or painting. Exercise can also be beneficial for staving off stress.

5. Get social. Facebook is great for connecting with your grandchildren, but you also need to make time for face-to-face social interactions, such as spending time with family, playing a game with friends, or volunteering at a local community center. Social activities can help fill your calendar and even more importantly, they can help promote a positive mood.

6. Eat your greens. You’ve told your kids and grandkids to eat their fruits and veggies a million times. If you haven’t yet (and we really hope you have), it’s time you follow your own advice. A diet rich in colorful fruits, vegetables and fresh herbs is vital for healthy aging.

Source:  http://blog.vitacost.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/

Vital Nutrition Tips for Your Elderly Parents (Part 2)

Making dietary changes can be difficult for anybody. It can be especially difficult for elders, though, because people get stuck in habits. If your mom or dad needs to make dietary changes to increase their health and well-being, there are specific things that you, the caregiver, can do to help with the change. Frechman recommends three important areas in which caregivers can help. 

Incorporate changes gradually
Older people are usually skeptical of change. They need to make small changes gradually. As the caregiver, you should reinforce this and make sure that your parent is incorporating the new foods into their diet. 

For example, if your parent is diabetic and needs to adjust their carbohydrate intake consistency, incorporate oatmeal as breakfast once or twice per week. As they get used to it, oatmeal can be added to three to four times per week. If your parent normally eats white bread, give them a wheat bread sandwich a couple times per week, and gradually increase it so that white bread is completely cut out of their diet. 

Set an example
When an elder has to change their diet for health reasons, they can feel singled out. Eating is a social activity and it is important to eat meals with your parent. It is equally important that when you eat with them, you eat the same foods as them. When sitting down for a family meal, don't make a special meal for your parent and something different for everybody else. By eating with them and eating the same foods as them, the dietary changes being made won't seem so drastic. 

Make smoothies
Sometimes older adults simply refuse to make necessary nutritional changes, even if they are doctor recommended. People with dementia, especially, may refuse to eat certain things. Be creative. If your parent needs protein, try making them a smoothie with wheat germ – this is not a supplement that may interact with your parent's medications, but an actual food with very high amounts of protein. Sometimes, foods can be blended into a smoothie to ensure that your elderly parent consumes the necessary nutrients. 

Source: http://www.agingcare.com

Vital Nutrition Tips for Your Elderly Parents (Part 1)

As people age, their diets may need to change, especially if their diets are not well-balanced. Generally, doctors will recommend a well-balanced diet for elders, meaning that they should eat a variety of fruits, vegetables, protein and whole grains to maintain and improve overall health. According to Ruth Frechman, registered dietitian and spokesperson for the American Dietetic Association, in addition to eating a healthful variety of foods, there are specific things a caregiver can incorporate into their parent's diet to boost his or her health.

Prepare meals rich in these nutrients

Omega 3 fatty acids
   
The acids have been proven to reduce inflammation, which can cause heart disease, cancer and arthritis. They can be found in many different types of fish and in flaxseed oil. Your parent should have foods rich in this nutrient twice per week. If this is impossible, check with their doctor to see if an Omega 3 supplement would be beneficial.
  
Calcium and Vitamin D

The need for calcium and vitamin D increases as people age. This is primarily to preserve bone health. One added benefit of calcium is that it helps to lower blood pressure. Adults over the age of 50 need at least 1200 milligrams per day of the nutrient – equal to about four cups of milk per day. Many people find it challenging to consume this much calcium per day by eating and drinking, so check with your parent's doctor to see if he or she should take a calcium supplement.

Limit sodium content
   
Most elders have hypertension – high blood pressure. One of the most important things caregivers can do to help reduce a parent's hypertension is to prepare foods with low sodium. Most people are surprised to know that table salt accounts for only a small percent of sodium content in food. Avoid giving your parent frozen, processed or restaurant food, as these are extremely high in sodium. The foods with the lowest sodium content are fruits and vegetables, so try and incorporate them as much as possible in their diet.

Hydrate

As people age, they do not get thirsty very often, even though their bodies still need the same amount of liquids. If you notice that your parent is not drinking liquids very often, make sure that you provide them with it. If they do not feel thirsty, chances are they may not think about drinking a glass of water.

If you are concerned that your parent may not be properly hydrated, check his or her urine. Urine is the surest sign of hydration or lack of it. If the urine is clear and light, then your parent is most likely properly hydrated. If, however, urine is dark and/or cloudy, your parent will need to start drinking more liquids.

 Source: http://www.agingcare.com

4 Daily Exercises Every Senior Should be Doing

Exercising, for seniors, helps maintain flexibility, endurance and strength, all while improving heart health, which is important for older adults. Exercising, when chosen carefully and found to be in line with what the senior body can handle, helps improve overall quality of life, lessen problems from balance and coordination issues and aids in maintaining strength. 

Of course, before your aging loved one begins any exercise or fitness program, have a chat with their doctor. As long as you have the doctor’s approval, these four exercises can be incorporated into any senior’s daily life to improve health and well-being.

1. Side Leg Lifts

According to the CDC, 258,000 people age 65 and older were admitted to the hospital for hip fractures in 2010. Over 95 percent of those fractures occurred because the individual experienced a fall. Slide leg lifts are an excellent way to improve your loved ones balance and strengthen muscles to help prevent and fight falls.

To perform this exercise, stand straight behind a table or chair with your feet slightly apart. Holding onto the table or chair, lift one leg 6 to 12 inches to the side, keeping the legs and back straight. Hold the position for a 30-second count, then lower the leg and repeat with the other one. Repeat the exercises for 8 to 15 reps every day to improve the strength of the lower body and eliminate balance problems. 

2. Tricep Stretches

Next, improve range of movement with a tricep stretch. For this exercise, hold one end of a towel in your right hand, then raise the arm, bending at the elbow, so that the towel drapes down the back. Then, reach behind the back to grab the bottom of the towel with the other hand. Gradually use the left hand to creep up the towel, pulling the right arm down, until the arms touch or the move is not comfortable. Repeat three to five times, holding the stretch for 10 to 30 seconds, with each hand. 

3. Cardio Exercises

Few exercises for seniors focus on rapid, complex movements, but that doesn't mean you should ignore cardio when planning for active senior living. A brisk walk or a ride on a comfortable exercise bike are both safe and healthy activities that can be done daily. For those whose joints can't handle extensive cycling or walking, swimming is a viable alternative. 

4. Chair Stands

Keeping the core muscles strong is another important aspect of aging gracefully. Chair stands help with this. To do this exercise, sit in a chair, supporting your back with pillows. Lean back onto the pillows until you are in a half-reclining position, with your shoulders and back straight. Use your core muscles to raise the upper body to a sitting position, then slowly stand, using the hands as little as possible, but still maintaining your balance. Sit back down and repeat 8 to 15 times. (If you have difficulty maintaining your balance, try doing this exercise with another person who can assist you if needed.)

 Key Takeaways

• Exercises for seniors are the key to active senior living.
• Exercises that improve balance help prevent falls.
• Incorporate cardio into daily life to improve endurance and heart health.
• Add strengthening exercises to keep muscles strong.

Source:  http://www.umh.org

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