by Kay Bidwell | Jan 31, 2019 | Uncategorized
Eating well is important at any age, but even more necessary for seniors, who need to be aware of their changing nutritional needs. Adequate nutrition is necessary for your health, quality of life and vitality. Unfortunately, for a variety of reasons, many seniors are not eating as well as they should, which can lead to poor nutrition or malnutrition. Healthy eating begins with you! Giving your body the right nutrients and maintaining a healthy weight can help you stay active and independent. You’ll also spend less time and money at the doctor. This is especially true if you have a chronic condition, such as diabetes or heart disease. The definition of healthy eating does change a little as you age. For example, as you grow older, your metabolism slows down, so you need fewer calories than before. Your body also needs more of certain nutrients. That means it’s more important than ever to choose foods that give you the best nutritional value. Colorful Fruits and Vegetables Choose foods with the deepest, darkest color you can find. Their natural color means they’re loaded with vitamins and antioxidants. Blueberries, red raspberries, and dark cherries are ideal fruit. Dark, leafy vegetables like spinach, kale, and Swiss chard are vegetable powerhouses. You can have them all year because the nutrients in frozen food are just as good as in fresh. Just be sure to check your diet with your doctor if you are on any medications like blood thinners that may limit your intake of certain food types. Dairy Dairy is a very important food group for eating well as you get older because it’s a great source of...
by Kay Bidwell | Nov 18, 2016 | healthy aging, Uncategorized
Aging Slowly Key One: The best thing you can do to slow down aging is to move every day. Yes, every day! The old use it or lose it mantra is absolutely on target. Our bodies are made for activity. Exercise does not need to be strenuous to be beneficial. Moderate activity such as walking and swimming have low likelihood of injury. This means your body is getting an anti-aging boost doing something you are more likely to turn into a healthy habit. Aerobic exercise can change your blood chemistry to make it more anti-inflammatory. This is good news for those with pain from arthritis. Regular exercise can actually reduce that pain. Strength training helps to keep the muscles and bones strong. As we age, muscle and bone loss accelerate with every decade unless we intervene. You don’t need to join a gym or purchase fancy equipment. Free weights, elastic bands and even your own body can be used to improve strength, stability and balance. Aging Slowly Key Two: The next most important key for aging slowly is to eat well. That means focus on vegetables and fruit for half of your daily intake. Whole grains and meat/fish/poultry each get a quarter of the plate. Avoid highly processed pre-packaged foods and make as many home-cooked meals as you can. Replace sugary drinks with water and a slice of fruit. Avoid solid fats and fast food places. Trade out white rice & bread for brown rice and whole grains. Stop eating before you feel “full”. Limit alcohol to 1-2 drinks per day. Lose the excess weight. Not only does carrying around...
by Kay Bidwell | Apr 15, 2016 | healthy aging
Older adults are more sensitive to eye problems as they age. Following the three simple tips below can help seniors improve eye health & protect themselves from vision loss. Since we rely on our vision for even the most basic tasks, losing the ability to see the world around us can be frightening. As we age, it’s easy to believe deteriorating health is just part of life. But often we can slow down or even stop that process if we work to prevent common health problems. Here are three tips to fight poor vision and maintain healthy eyes no matter what your age! Tip # 1: Add fruits, nuts, and vegetables to main dishes. Vegetables to add: Bell peppers, tomatoes, carrots, corn, sweet potatoes, broccoli, and all dark green, leafy vegetables. Fruits to add: Grapefruit, strawberries, oranges, lemons, berries, cantaloupe Nuts/seeds to add: Sunflower seeds, almonds, flax seeds, chia seeds, walnuts. Why these items? The foods listed above offer valuable nutrients that contribute to eye health. While most vegetables are high in vitamin A, citrus fruits contain a good amount of vitamin C. Nuts contribute essential fatty acids, which are also important for eye health. These foods can easily be incorporated into any diet. Cut up bell peppers, carrots, and brussel sprouts to add to a salad with dark green romaine. Grab a handful of nuts or seeds for a snack. Add some of these food items to your weekly grocery list to always have fresh food on hand. Tip #2: Choose the right vitamins & supplements No one wants to swallow dozens of pills every morning. However, vitamins and...
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