Lifestyle & Nutrition Tips for Seniors

3 years ago ·

Lifestyle & Nutrition Tips for Seniors

A healthy diet is fundamental to everyone, but it is even more important as you’re getting older. It helps to support your energy, fight diseases and infections and minimizes the chances to develop chronic health conditions.

As you age, your nutritional needs and eating habits change.

Starting with calories: you don’t need as much of them as you get older. So it’s important to watch your diet because it becomes easier to eat more calories than you burn, leading to weight gain. Not to mention you become less active as you age, burning less calories and slowing down your metabolism, which also lowers your caloric needs.

But becoming overweight shouldn’t be your only concern. A loss of appetite can also happen: is extremely common to lose some of your sense of smell and taste, causing you to eat less. Even though you’re probably burning less calories, it is still important to eat enough to maintain your organs healthy.

So how can you maintain a healthy diet? Let’s find out!

First of all, it’s important to eat foods from all groups. Your diet should include fruits, vegetables, whole grains, low fat dairy, lean meat, and should also be low in saturated and trans fat.

The Dietary Guidelines for Americans says that a healthy eating pattern includes:

  • A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other
  • Fruits, especially whole fruits
  • Grains, at least half of which are whole grains
  • Fat-free or low-fat dairy (look for those fortified with vitamin D for bone health!), including milk, yogurt, cheese, and/or fortified soy beverages
  • A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products
  • Oils

It’s also important to limit your alcohol consumption! You can eat extremely healthy, but alcohol and tobacco use can make all your efforts go down the drain.

Bonus tip: add physical activity!

Imagine this scenario: you’re eating a healthy diet, going easy on alcohol and steering clear of tobacco – add some exercises to your daily routine and you’re on track to age as best as you can! There’s no need to go over the top with the exercises: 30 minutes a day is enough. You can even break these 30 minutes into 10 minutes sessions. But don’t forget to consult a doctor before engaging in a new exercise program.

A healthy diet is one of the most important things you can do to have a healthy life as you get older. Research shows that 1 in every 4 older Americans have poor nutrition. But you’re not going to be one of them! Here at Excellence Assisted Living Facility, we have a fully prepared team to cook what’s best for you! Schedule a tour today or call us if you have any questions. We’d love to hear from you!

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High Blood Pressure: How To Eat Well to Prevent It

4 years ago ·

High Blood Pressure: How To Eat Well to Prevent It

Research shows that 1 in every four American adults has high blood pressure, or hypertension. This disease is a major risk for heart and kidney diseases. But first, what is high blood pressure? Hypertension refers to the pressure of blood against your artery walls. Overtime, it can cause blood vessel damage, leading to strokes and other problems. It’s considered a silent killer, because often there are no symptoms whatsoever, so the disease can go untreated and unnoticed for years. We can’t control a lot of the risk factors, like age, family history, gender and race. But there are things such as exercise and diet that’s completely in your reach.

First of all, maintaining a healthy weight is paramount. Being overweight can make you two to six times more likely to develop high blood pressure. Also, people who are physically active have a lower risk of getting this disease (20% to 50% lower risk). So get active, lose some weight, and you’re on the right track!

But you came here for the food, right? Let’s see some nutrients that help preventing high blood pressure:

Magnesium: if you don’t get enough of it, your blood pressure rises. But doctors don’t recommend taking a supplement for it – the amount you get from a healthy diet is enough. You can find magnesium in whole grains, green leafy vegetables, nuts, seeds, and dry peas and beans.

Garlic: research shows that not only does garlic lower your blood pressure, but it also improves cholesterol and reduces some cancers.

Potassium: eating foods rich in potassium can prevent your blood pressure from rising. A supplement isn’t necessary: you can get enough of it from your diet. Many fruits, vegetables, dairy foods, and fish are good sources of potassium.

Reduce Sodium: even a small reduction in sodium in your diet can go a long way in lowering your blood pressure. In general, people shouldn’t eat more than 2,300 milligrams of sodium a day. However, people over the age of 51 shouldn’t eat more than 1500 milligrams a day.

Alcohol: alcohol can be good and bad for your blood pressure. If taken in small amounts, it can potentially lower your hypertension. However, if more than a drink per day for people over the age of 65, that protective effect is lost, and it can cause your blood pressure to rise.

So there you have it! Cut back on alcohol and salt, get some exercise done, and go for garlic, potassium and magnesium. Let’s see those blood pressure numbers drop!

Here at Excellence Assisted Living Facility we make sure everybody is keeping a balanced a healthy diet. Schedule a tour and come visit us!

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