Cardiovascular workouts tend to help hearts stay in shape. For seniors, they can partake in another workout for the heart, a healthy heart diet. The guidelines of this eating plan are simple, only making slight changes to the foods seniors prepare and consume.

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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You’re never too old to exercise, but when you start a new program as an older adult, you do need to be more cautious and ensure that you follow some specific guidelines designed for your comfort and safety:

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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You might not realize it, but older women are actually at a greater risk for having heart related issues as they age than their male counterparts; in fact, the increased risk factor can be almost as much as 50%. In order to prevent high blood pressure, hypertension, heart disease and heart attacks, elderly women need to focus on a healthy lifestyle that reduces their risk factors.

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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Seniors who feel like they’re popping pill after pill often get tired of it, and some choose to take their medical care into their own hands and stop taking medications that have been prescribed by a doctor. Often these seniors do have valid reasons, but these can be addressed by talking to a medical professional to explore the other options. Specific concerns that seniors can have include:

1. They may forget – seniors that take multiple medications, particularly those that struggle with dementia may need assistance in managing their medications to ensure they are taken correctly

2. They may not like the side effects – some drugs do have side effects, even those that are required for seniors to take. Sometimes seniors decide they simply don’t like the side effects and don’t want to bother with taking them anymore

3. Seniors might not understand why they require the medication – particularly for those seniors who take multiple medications, some may feel that certain medications are unnecessary because they don’t understand the reason behind taking them, so they simply stop

4. They feel the medications are too costly – medications can become a financial burden to seniors, and this can influence their decision about whether or not to continue using a specific medication

Via: n4a.org

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Senior Care help for better nutrition giving tips on aging care.

A New Year’s pledge to improve eating habits rarely survives when it’s based on a restrictive or unrealistic diet. But seniors can benefit extensively from healthier eating, and by following these 5 simple steps, they can accomplish their 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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You can improve your health this year, whether you’re a senior or a younger adult with 15 simple health tips that can make a big difference and can change what the aging process will look like for you today or in the future.

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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Loneliness and isolation are not unusual aspects to enter the lives of American seniors. There are a number of factors that can contribute to this, put those aside and start making new friends and socializing with the important people in your lives. Don’t know how to start? Try these tips:

1. Join social activities – in your community, find groups designed for seniors like exercise classes, crafts, college courses, dance classes, and social events. These are great places to make new friends and have fun. Of course, you don’t only need to meet other seniors; you can interact with people of all ages, but having a support group of people with similar life issues can be helpful

2. Volunteer in your community – volunteer at a senior’s home, even if you live independently, and connect with other seniors; giving back to those who might not have the same benefits you do in your life. They will appreciate the camaraderie and so will you

3. Bring people to you – if it’s a challenge to come out, invite friends and family to you. Don’t go all out, simply invite them for tea or desert so little preparation is necessary. Ask someone to help you prepare if you need it

4. Use the internet – social networking and other technologies can help you stay social and in touch with those who don’t live nearby. This is a great way for seniors who struggle with mobility, or even hearing, to continue to establish meaningful connections

Via: Associated Content

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If you’ve decided that this year will be the one that you really turn over a new leaf and focus on your health, then try these 9 health techniques that will change your life. Researchers have studied the populations of the world that live the longest, and are the healthiest throughout their lives and have honed in on the Power of 9:

1. Get moving – planned exercise isn’t the only way to remain active. Don’t just schedule your daily 45 minutes at the gym. Stop relying on technology to do things for you. Use a snow shovel instead of the snow blower, bike instead of taking the car, and get rid of your garage door opener and lift it yourself. Simply incorporating movement in your life will help you to live longer

2. Remember why you’re here – everyone has a different reason for living and for getting up each and every morning. Remember what yours is, write it down somewhere so you remember your purpose no matter what crosses your path

3. Cut out calories – don’t stuff yourself when you sit down to a meal. Cutting out 20% of portion sizes and in turn calories is a much more convenient method than actually counting calories. Buy smaller plates and bowls, and eat only when you’re actually hungry

4. Think like a vegetarian – you don’t have to stop eating meat entirely, but a decline in meats and processed foods can be beneficial when you incorporate more vegetables

5. Practice happy hour – if you’re drinking red wine, happy hour is a good thing, provided it doesn’t get out of hand. A glass everyday has extensive health benefits

6. Remember to step back – we live in a busy society, but learning to slow down and relax is crucial

7. Join a community – spiritual practices have their benefits, but those who do not practice a religion simply need to find a place that gives them a sense of belonging. Practicing yoga and/or meditation can have similar benefits

8. Associate with people like you – those that have similar goals and mindsets will benefit your health

9. Make family time – even if you’re busy, schedule regular time and rituals of things to do with your family, your spouse and your closest friends to maintain that connection

Via: USNews

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Buying a practical gift is the best way to go when purchasing something for an elderly individual. Many seniors do not have a lot of extra space to store things they do not use. When choosing a gift, you want to make sure the gift will be used. More so, make sure the gift is easy to use! Below you will find a list of 10 items that are great ideas for senior gifts.

1. If the senior lives alone, a Medical Emergency Notification System is a great gift to ensure their safety.

2. Cell Phones with Easy to see and use buttons.

3. If the senior is a pet owner, a pre-paid walking service or grooming is a great gift.

4. Gift certificates to the barber or hairdresser, especially if they will come to their home.

5. Pre-pay a season of lawn mowing and landscaping.

6. Wall clocks with a large face so they are easy to see.

7. If the senior is hearing impaired, a flashing light doorbell or telephone will be of great use.

8. Universal TV Remotes with large buttons.

9. Lap tables can be handy to eat on and can also provide a place for small items, such as remotes and eyeglasses.

10. Clothing with zippers or large zipper pulls.

Source: associatedcontent

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