Seniors need to be aware of their nutritional needs. Not only does good nutrition promote health, it can also play a large role in many medical issues. Many seniors find that they are placed on specific diets. What you eat can have a huge effect on health issues. The following list contains some important tips about nutrients seniors should know about.

1. Nutrition needs do change with age. Seniors do not need as many calories, but they may need more of certain nutrients. Calcium is important as you age. An increase of calcium will help keep bones strong. Calcium can also reduce the chances of bone fractures.

2. Vitamin D will help to protect the bones as well. Vitamin D can be ingested, but it can also enter the body by being exposed to sunlight. Seniors who expose their hands and face to the sun for 20 minutes two or three times per week will absorb enough Vitamin D.

3. A lack of Vitamin C can produce some health issues such as gums that bleed, low levels of iron and a slower healing time with injuries.

4. Sodium is an important nutrient. Some seniors who retain water will be on a low sodium diet. Older adults with heart disease or high blood pressure should reduce their sodium intake. Healthy seniors should not consume more than 3 grams, or 3000mg, of sodium daily.

5. By taking extra time to adjust the intake of these important nutrients, seniors will improve their over-all health and help to prevent the onset of other health issues in the future.

Source: gicare.com

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From ice cream to potato chips, there are certain foods those senior hearts do not always appreciate. Sometimes it can be a challenge for seniors to know exactly what foods they should stop ordering at restaurants or picking up off the grocery store shelf.

• At The Restaurant—Sometimes when seniors go out to eat, those heart healthy diets fly out the window. Seniors should avoid restaurants with all you can eat buffets, as you are more likely to eat more food, which leads to more calories. Seniors should also resist ordering appetizers, cocktails, and sides with cheese, sour cream and mayonnaise. Asking for dressings and sauces on the side is a great way to control the quantity you consume.

• At The Drive In Window—Fast food can be easy and quick for seniors, but it is not always healthy. Avoid the unhealthy sides of fries and go with healthier options like fruit. Also seniors should pass on any value or super size.

• At The Supermarket—Seniors should stay away from fruit juices as they do not provide the fiber of whole fruit. In the dairy case, do not grab butter, ice cream and cream as they tend to have more saturated fats than whole milk. Seniors should also be weary of baked goods and desserts loaded with saturated and hydrogenated fats. The same goes for snacks. Fried chips should be replaced with vegetables or baked alternatives.

Source: americanheart.org

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As the winter months bring us closer to spring, most people start to clean out their closets and basements. Seniors can do another type of spring cleaning, cleaning their hearts. By following a heart healthy eating plan, seniors can vacuum up impurities in their hearts.

Seniors should always check with their doctor first before changing their diets.

• What Foods to Eat—Seniors following a heart healthy diet should only consume under 6oz of lean meat, fish, and skinless poultry a day. Instead of big meat dishes, seniors can incorporate small amounts of meat, poultry or fish with dishes featuring pasta, rice, beans, or vegetables as the main acts. Also 3 to 4 egg yolks per week should be included in the heart healthy eating plan. The standard 5 servings of fruits and vegetables a day along with 6 or more servings of grains a day should also be followed in the eating plan.

• What Foods to Limit—Those seniors aiming to clean out their hearts should stay away from liver, brains, chitterlings, kidneys, gizzard, sweetbreads, pork maws, and ironically, hearts.

• How to cook and prepare Foods—Seniors should try to use cooking methods that do not require fats such as boiling, roasting, poaching or broiling. When preparing food, always trim off the excess fat before cooking meat and poultry. Also after browning, drain off all the fat.

• Dairy—Skim or 1% fat milk is better than whole milk. Also, seniors should select nonfat or lowfat yogurt and cheese.

Source: fi.edu

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Whether or not seniors have exercised regularly throughout their lives, it’s never too late to start. While many have their hearts in the right place with the idea of exercising, often for the health of their heart – few know where to actually begin. Here are some guidelines for getting active in older adulthood.

1. Talk to a doctor  - seniors should never start a new exercise program without first consulting a doctor

2. Invest in the right clothing – the right clothing is important for anyone who’s engaged in a physical activity, but seniors who are sensitive to changing temperatures and at a greater risk for injury should be more cautious. Supportive, comfortable shoes are essential, and clothing should be loose yet flexible and breathable

3. Always warm-up – exercise should never begin without a warm-up to prevent injury. A low-impact activity can warm up muscles, get blood circulating and increase overall body temperature

4. Don’t start too quickly – early into an exercise program, seniors need to build their endurance. Going too hard, too fast can be physically damaging. Intensity can be built as endurance improves

5. Cool down – a cool down portion of a workout is as important as the warm-up. It allows the body to physically cool down and move into a state of rest

6. Schedule it in – to keep up the motivation to exercise, seniors should set their next workout!

Via: The Franklin Institute

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Older adulthood is a time when heart issues can increase, and senior women are at a much higher risk for issues like hypertension, high blood pressure, heart disease and heart attack than men. Lifestyle factors can help seniors prevent off these potential health problems:

1. Stop smoking – smoking is the number one cause of heart related issues such as high blood pressure, hypertension and heart disease. With women already at risk, smoking nearly guarantees heart issues of some variety in older adulthood

2. Get moving – exercising for 30 minutes every day at a pace that you’re comfortable with can help improve circulation. Seniors should always talk to their doctor before beginning a new exercise program, and also be aware that there are times where blood pressure can increase when beginning new physical activity and this needs to be monitored

3. Keep alcohol intake low – for women especially, 1 alcoholic drink per day should be the limit. This is especially important in older adulthood

4. Keep weight in check – excess weight increases the risk of heart disease, so a diet with high nutritional value and lean protein can help keep everything in moderation

Via: About.com

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A strong heart is essential to healthy aging in older adulthood, and exercise is one of the key elements to ensuring that heart health comes first. Establishing a routine that is simple and effective is the best way to making exercise for the heart a regular priority, and seniors can do so with these 7 simple steps.

1. Park farther from entrances in parking lots – instead of parking as close to the door as possible, park a little bit further away to get in some exercise

2. Start walking before you arrive at your house – if you’re taking a bus or even getting a ride, get out a few minutes early and walk the rest of the way to your destination

3. Take the stairs – depending upon your physical abilities, taking the stairs instead of an elevator or escalator can benefit you greatly

4. Take a break – if you work or are engaged in volunteer activities, take a little stroll on your break

5. See cleaning as exercise – try to turn housework into exercise and do it at a brisk pace. Vacuum, mow the lawn, dust or rake leaves and get your heart rate up

6. Walk your pet – if you have a dog, it needs exercise, but so do you. Make it an enjoyable activity to do together daily

7. Exercise with family – if you live with family members, make exercise part of your ritual. Or invite friends or family for a stroll in the park

Via: The Franklin Institute

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Senior Care tips for a better diet plan for aging adults.

The statistics are high when it comes to the number of Americans pledging to become healthier in 2010 with better dietary habits. But so few of them manage to stay true to their goals, often due to restrictive diets that just aren’t realistic. With 5 new nutrition tips for the New Year, seniors can achieve their health goals.

1. Incorporate colorful foods – a full plate of colorful foods looks appealing, and fruits and vegetables rich with nutrients can help keep seniors full, stave off cravings, and improve their energy levels

2. Choose healthy sweets – have a sweet tooth? Seniors can go for natural sugars over cookies, candies or other unhealthy items. Fruits, whether fresh or dried can satisfy the craving and they’re nutritious

3. Avoid processed food – processed meats in particular are high in salt and other fillers. Instead, buy sandwich meat that hasn’t been processed, use leftovers, or try grilled fish or soy-based products instead

4. Choose whole grains – at least 3 servings of whole grains should be consumed daily for fiber and antioxidants

5. Don’t skip meals – breakfast is the most important meal of the day and shouldn’t be avoided. Seniors should try to eat 3 meals a day plus healthy snacks between to keep their energy up

Via: HealthCastle

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In order to make 2010 a healthier year, you don’t need to overturn your life. These 15 health tips can greatly improve the aging process for many seniors:

1. Use a pedometer – walk for 30 minutes a day at a fast pace, and also try to meet 10,000 steps. This can help seniors become more mobile, even just around their homes

2. Strengthen your body – strength training is also essential for improving health

3. Don’t rely upon vitamins – while multivitamins and other supplements can help to enhance nutrition, they shouldn’t be used instead of proper nutrition. The best way to get vitamins is through food

4. Get fishy – 2 meals with fish per week, particularly those high in omega 3 fatty acids is extremely beneficial

5. Don’t assume Aspirin is a good choice for you – ask your doctor, depending upon your specific health conditions, Aspirin may not do you any favors

6. Stay hydrated with water – make sure you’ve got water available to you everywhere you go and keep on drinking!

7. Get sufficient sleep – 8 hours of sleep per night will improve memory, cardiovascular health, and has other health benefits

8. Limit sugar and caffeine – don’t over stimulate yourself

9. Try alternative health options – acupuncture and massage

10. Quit smoking – start cutting back and then quit, your health will thank you. Don’t do it alone, and do it in a way that works for you

11. Forget diets – instead of constantly trying to diet. Focus on eating healthier. Thinking of eating over dieting will be more motivating!

12. Count calories – know how many calories you should have per day, and budget it into your meals. It’s okay to indulge, provided you balance it out

13. Have varied meal – have at least 3 different things on your plate at every meal

14. Deal with your emotions – eating won’t help, but do find help or support for emotional issues you struggle with

15. Don’t drink your calories – many drinks have as many calories as you should consume in a day. Remember, drinks count, but choose food with nutritional content for your calories

Via: Boston.com

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When the New Year rolls in, many people choose to make a resolution to change something in their lives. Seniors also make resolutions. While their changes may be simpler than other people’s, they are resolutions that will enhance their personal lives. The following list included some of the more common resolutions made by seniors. It also has a few tips to help achieve the resolution.

• Losing weight. This is a common resolution for people of all ages. One way to help is to join a gym. It does not have to be an expensive gym. The YMCA offers many programs that would benefit seniors. Add a simple exercise to your daily routine, such as walking.

• Eating healthy. Many people resolve to eat better in the upcoming year. Just because seniors may be on a diet for a health issue, it does not mean they cannot improve their eating habits even further. There are many low-fat and low-calorie recipes available on the internet. A quick search will put you on the path to healthy eating.

• New career. You may ask, “Seniors looking for a job change??” It happens. Many seniors choose to continue working after they retire. Even if it is a part time job, it can become mundane. Many seniors seek out new jobs that will keep them active and mentally stimulated. Most libraries offer free resume classes, which can be beneficial for any career change.

• Revise finances. This is especially important for seniors on a fixed income. There are many free programs through local towns that help with financial situations. Senior centers also offer financial classes that will help re-organize your money and help you save wisely.

Source: exploreli.com

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It’s a New Year, and a great time to start setting goals that will make 2010 a great year. Seniors and caregivers can set resolutions that they will stick to by following Peter Drucker’s SMART principles.

1. S – Specific – effective New Year’s resolutions require that specific goals be set. If your goal is to lose weight, simply stating that is not enough. Instead, set a specific weight loss amount for each month or the goal you’d like to reach by the end of the year

2. M – Measurable – set goals that you can track whether they’re being accomplished. Many caregivers and seniors alike vow to stay in better touch with family and friends. Decide how that will be accomplished – set a number of emails per month you’d like to send, or how frequently you’ll attend social events

3. A – Achievable – setting goals that are impossible to accomplish aren’t productive. Striving to be “perfect” in 2010 is not something you’ll ever accomplish. But you can pledge to better yourself by attempting to be more patients, control your temper, or spend more time with your family

4. R – Realistic – set goals that make sense with your life, and are things that will be really beneficial to you

5. T – Timeline – New Year’s resolutions should be accomplished within the New Year; set goals that can be achieved within 12 months and work on a deadline!

Via: LifeHacker.com

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