6 Key Vitamins & Nutrients for Senior Nutrition

1.     Folic Acid found in spinach, asparagus, breakfast cereals, and lentils.

 

2.     B-12 found in turkey, salmon, crab, mussels, chicken, beef, eggs and milk.

3.     Vitamin C found in oranges, grapefruits, strawberries, tomatoes, sweet red peppers, broccoli and potatoes.

4.     Vitamin D found in canned salmon, sardines, mackerel, instant oatmeal, cereal, egg yolks, soy milk, cow’s milk and orange juice fortified with Vitamin D. 

5.     Omega 3 Fatty Acids found in flaxseed oil, walnuts, canola oil, canned tuna, oysters, herring, sardines, salmon, trout and crab.

6.     Calcium found in orange juice, cow’s milk, leafy greens and kale. 

A note about sodium...

Also remember to limit sodium intake.  Processed foods are typically extremely high in sodium and should be avoided.   Fresh and frozen fruits and vegetables, fresh meats and fish, dry beans, oats, eggs and brown rice are all naturally low in sodium.  

Understanding Senior Nutrition

Older adults are negatively impacted by poor eating habits and a lack of nutritional understanding for seniors.  Aging presents different nutritional needs.  Still, seniors continue to be underrepresented in clinical trials, and information about senior diets is not typically included in most popular diet plans.

Understanding changing nutritional needs of older adults is critical due to the overlap of several age-related challenges.  Seniors have higher rates of common chronic diseases like diabetes, hypertension and heart disease.  Others live with chronic pain, osteoporosis and various forms of arthritis.   Many face daily challenges of managing complicated medication regimes.  The elderly are more likely to live alone which can lead to increased likelihood of loneliness, isolation and even depression.  Living alone also means cooking for one and eating alone which both have negative nutritional consequences.   In addition, many seniors face challenges associated with living on a limited or fixed income which often compromises their ability to purchase nutritional food.  

Studies show that proper senior nutrition reduces the risk of the following:

·        Compromised immune system

·        General muscle and body weakness leading to more falls

·        Osteoporosis

·        High blood pressure

·        Diabetes

·        Heart disease

·        Certain types of cancer

·        Certain types of arthritis

Older adults require a senior- nutritious and well-balanced diet to thrive.  Doctors generally recommend a variety of fruits, vegetables, proteins and whole grains to maintain and improve overall senior health.  Other recommendations include:

ü Choose a variety of healthy foods.  

Eating the same foods day after day is boring and monotonous. 

Eating a variety of healthy foods enhances the dining experience and

makes staying on track easier. 

ü Become better informed.  

Understanding senior nutrition includes taking the side effects of

medication into consideration, and it empowers seniors to tailor a 

 nutritious plan with their special needs in mind. 

ü Stay hydrated.  

Staying hydrated will require a conscious effort because as we age,

we tend to get thirsty less often even though we still require the same 

amount of liquids as we ever did.  

For more information on healthy eating habits for seniors, visit Nutrition Programs for Seniors.

Heart-Healthy Exercise for Older Adults

The American Heart Association recommends that older adults do 150 minutes of moderate-intensity physical activity a week or the equivalent of 75 minutes of vigorous activity per week. 

The benefits of exercise for older adults with heart disease include the opportunity to optimize heart health, control diabetes, keep strength up, improve mood and promote independence.  It is especially important for older adults to work to maintain their strength and endurance since managing heart disease is a lifelong effort. 

These three cardiovascular exercises are heart-friendly for seniors:

Ø  Light-weight lifting

Ø  Yoga

Ø  Water aerobics

While it is true that many older adults face physical challenges to exercising due to osteoarthritis, risk of injury and the cumulative effects of aging, it is also true that the benefits of exercising greatly outweigh the risks. 

Aging brings an increased risk for heart disease and cardiovascular events.  In fact, heart disease is the number one cause of death for adults over the age of 65.  That’s why understanding the value of a heart-healthy lifestyle is so important for older adults including our parents, spouses and ourselves. 

Some older adults believe that heart disease is an inevitable part of aging, but a heart-healthy lifestyle can help prevent heart disease.  Others underestimate the importance of heart health because they believe heart disease can be cured with surgery or medicine.  The truth is heart disease is a lifelong condition that never goes away once it presents. 

Tips for Caring for Older Adults with Heart Disease

Caregivers are faced with the daunting challenge of providing direction, advice, encouragement and support for loved ones managing heart disease. Managing heart disease is a scary proposition for everyone involved because the risks are great. In addition, the tasks of learning to recognize symptoms, manage medications and make the necessary lifestyle changes can be downright overwhelming.  It's no wonder fear and anxiety often crop up making caring for someone with heart disease difficult.  

Being anxious is a normal response to heart disease or an acute episode like a heart attack. Reassure your loved one that making the recommended lifestyle changes and taking medications regularly and as prescribed will greatly increase the likelihood that he or she will be okay.  

Other tips to reduce stress and improve heart health include: 

1) Encourage exercise. Cardiovascular exercise can help improve circulation, regulate blood pressure, combat depression and control diabetes.

2) Consider relaxation techniques.  Practicing relaxation techniques has been found to reduce stress, boost the immune system and promote heart health.

3) Encourage your loved one to take ownership in their recovery process.  Research shows that patients who practice self care and self monitoring are more successful.  

4) Consider utilizing telehealth or home safety monitoring equipment.  Remote healthcare monitoring can aid in the diseases management process and provide peace of mind.  

5) Be sensitive to your loved one's lifestyle changes.  Do not smoke or eat high-fat foods in front of them.  

6) Seek professional help.  Talk to your doctor. 

Taking steps to avoid stress and promote health are beneficial across the board - for the caregiver, other family members and for the one with heart disease.  

The Importance of Heart-Healthy Lifestyles for Seniors

Aging brings an increased risk for heart disease and cardiovascular events.  In fact, heart disease is the number one cause of death for adults over the age of 65.  That’s why understanding the value of a heart-healthy lifestyle is so important for older adults including our patients, clients, parents, spouses and ourselves. 

Some older adults believe that heart disease is an inevitable part of aging, but a heart-healthy lifestyle can help prevent heart disease.  Others underestimate the importance of heart health because they believe heart disease can be cured with surgery or medicine.  The truth is heart disease is a lifelong condition that never goes away once it presents. 

What is heart disease?  The term heart disease refers to a group of cardiovascular diseases which are diseases of the heart and blood vessel system.  The most common form of heart disease is coronary artery disease (CAD).  CAD is often associated with heart attacks, heart failure, chest pain and irregular heartbeat.  Other cardiovascular diseases include stroke, high blood pressure and rheumatic heart disease. 

The American Heart Association has developed a simple seven-step list to help people live longer, healthier, happier lives.  The list includes the following:

·         Get active    

·         Eat better

·         Lose weight

·         Stop smoking

·         Manage  blood pressure

·         Control cholesterol

·         Reduce blood sugar

A heart-healthy lifestyle is possible at any age, but it does require a conscious effort.  In addition to the recommendations provided by the American Heart Association, the following recommendations are also meaningful: 

·         Consider reducing alcohol intake.  Excess alcohol consumption can negatively impact health conditions that contribute to heart disease like blood pressure and high cholesterol levels. 

·         Work to reduce stress.   Stress might be a risk factor or it could be that high levels of stress compound common chronic illnesses associated with aging like high blood pressure or diabetes.