National Healthy Aging Month: Tips for Helping Seniors Age Well
September is National Healthy Aging Month, and at Comprehensive Care, we are committed to walking alongside seniors as they age and helping them maintain their independence. Making healthy choices plays a key role in helping our older loved ones continue living life to the fullest. From getting an adequate amount of exercise to eating foods full of nutrients, there are a lot of factors that contribute to aging well. In this month’s blog, we want to share some tips with you so that you and your loved ones can thrive during your golden years.
Hungry? Let’s Talk Food
Before we dive into making healthy food choices, we would like you to know that it is perfectly fine to eat that delicious piece of chocolate cake from time to time. However, seniors, especially, need to make sure they are enjoying foods that provide them with health benefits. The saying “eat your fruits and vegetables” does not magically disappear as we get older. Fruits and vegetables are extremely important because when seniors do not have enough of them in their diets, their risk of experiencing skeletal muscle decline increases. The Academy of Nutrition and Dietetics says older individuals should eat more dark green vegetables, like broccoli and collard greens, and more orange vegetables, like sweet potatoes, carrots, and pumpkin. Vitamin D and E are also important for seniors. According to the National Institute on Aging, when women, in particular, do not have enough vitamin E in their diets, their bodies may physically not work as well. Vitamin E can be found in foods like Atlantic Salmon, avocados, mangos, peanuts, and almonds.
Looking at seniors’ diets as a whole, the National Council on Aging says women over the age of 60 need to eat between 1,600-2,000 calories a day. Men need to consume between 2,000-2,600. The Academy of Nutrition and Dietetics suggests that a healthy eating plan for seniors includes whole grains, fruits, vegetables, low-fat or fat-free dairy, lean meats, nuts, fish, beans, and eggs. Seniors should try to stay away from foods that are high in trans and saturated fats, salt, and added sugars. When you eat better, you feel better. Plus, consuming an unhealthy diet can increase a senior’s risk of developing some diseases. Our team at Comprehensive Care can help with meal prep to ensure that seniors eat a healthy, well-balanced meal.
Just Keep Moving
At Comprehensive Care, we are big fans of exercise. When seniors work out, they strengthen their muscles, which in turn, reduces their risk of falling. The percentage of seniors who regularly work out, however, is extremely low. The National Institute of Health (NIH) reports that only around 15% of seniors between 65-74 say they exercise regularly. For people 85 and over, that percentage drops to 5%. These numbers are concerning considering scientific evidence shows that regular exercise helps seniors keep their independence. The Center for Disease Control suggests that seniors need to spend at least 2.5 hours a week exercising. This breaks down into 30 minutes of moderate-intensity activity five days a week. When exercising, seniors need to focus on four types of exercise:
Aerobic - Examples include swimming, biking, dancing, and climbing stairs. These exercises help lower a person’s risk of developing diabetes, certain cancers, and heart disease.
Strength - Examples include carrying groceries, using resistance bands, and lifting weights. The CDC says seniors need to devote two days a week to strength training.
Balance - Examples include practicing Tai Chi, standing on one foot, and standing up from a seated position. With millions of seniors falling each year, balance exercises are extremely important.
Flexibility - Stretching works wonders for the body. The NIH has some great examples of stretches seniors can try.
Do What You Love
A big part of being healthy is enjoying life. It is essential that seniors take time to focus on activities they enjoy. From working puzzles to playing video games to spending time with friends, there are so many wonderful activities for seniors to partake in. One study shared by the National Institute on Aging explained that researchers found a link between dementia risk and leisure activities. Researchers say that participating in leisure activities can potentially lower a senior’s risk of developing dementia. Our caregivers love spending quality time with seniors while they do their favorite things. We are committed to doing everything we can to help seniors live happy, healthy lives.
At Comprehensive Care, helping seniors age well is important to us. Every day, our caregivers go into our patient’s homes and help them maintain their independence. If you have a loved one who is getting older and could use a helping hand, we would love to talk to you. Reach out to us on our website or by calling 888-365-7539.