It is important for seniors to know how their nutrition can affect their health. Nutrition can play a large role in general health and it can also make medical conditions worse. This is why seniors should know what nutrients their body needs and which ones are damaging. The list below provides some facts that should be known by all seniors.

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

Image: sxc.hu

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

Image Source: sxc.hu

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

Image Source: sxc.hu

Stress sucks, but it’s a reality that many seniors and their caregivers experience on a regular basis as they battle their way through stressful care and medical decisions. Are you a family caregiver or a senior who’s battling stress effectively? Find out by completing the following checklist.

• You understand the importance of a healthy diet, and the contribution that it makes to reducing and managing inevitable stress.

• To deal with stress you take time out for yourself without feeling guilty. You know that you can better provide for your family and your senior care recipient in Denver if you schedule in some much needed “you” time.

• Your weekly life includes simple relaxing activities like reading a book in a quiet location, taking a hot bath, spending some time gardening, or doing another activity you find stress relieving and enjoyable.

• You’ve tried other forms of relaxation which have proven benefits to help cope with stress, like yoga, meditation, aromatherapy and acupuncture. You go into these activities with an open mind, and a willingness to let go, enjoy yourself and truly relax.

• When you’re feeling overwhelmed by stress, you talk to a confidant about what you’re feeling, or attend a support group for people in a similar situation. Groups are available both for senior care providers and seniors.

• You spend time with friends and family and engage in regular social activities. This can help relax you and put a positive outlook on your life!

Sources:

1. American Institute of Stress

2. About

Image: www.dovechristiancounseling.com

Call Home Instead Senior Care when seeking elder care in Denver. Call us at 303-745-4700.