OUR WISH for Home Makers is Blow the 60th birthday candle & wish for forty more! These days a home maker over 60 years focus on old age with great confidence…AS LADIES LIVE LONGER THAN MEN

1. Smart Life For @60 +
Home Makers
Dr. JYOTI AGARWAL
Dr. SHARDA JAIN
Dr. Deepika Kohli
ISO 14001:2004 (EMS)
…..Caring hearts, healing hands

2. OUR WISH for Home Makers is
• These days a home maker over 60 years focus
on old age with great confidence…AS LADIES
LIVE LONGER THAN MEN
Blow the 60th
birthday candle &
wish for forty more!

3. • In the years of my experience with Indian women
…which is grossly lacking in their lives Is the
awareness of their Health . They have NO
Concept of Holistic Health
• I personally felt that they should know how to
take charge of their lives as they cannot afford to
neglect their health.

4. WHY WE SUGGEST SMART
LIFE @ 60 +
• Good health - is a priceless possession
• Ill health & diseases – a curse
• Holistic health – entails health of body-mind-soul
• Improve your health / heal yourself physically,
emotionally and spiritually
• Unhealthy lifestyle is a major underlying factor for
disease, disability and death.
• It is never too late…Adopt a healthy lifestyle for
- Health promotion
- Prevention & cure of disease

5. LIFESTYLE IS
• The way we live our day-today lives with the object
of acquiring an maintaining a healthy body, mind &
soul.
• The way we
Think, emote and behave,
Act and interact,
Rest and relax,
Eat and drink
• It’s a daily discipline, a dynamic process &
commitment
Good to
know certain
facts &
fundas

6. Some Information on health front
which every senior citizen should
know

7. CATEGORY SYSTOLIC DIASTOLIC
NORMAL < 120 and < 80
PRE-HYPERTENSION 120 – 139 or 80 – 89
HYPERTENSION STAGE-
I
140 - 159 or 90 – 99
STAGE-II > 160 - 179 or 100 - 109
STAGE-III > 180 or > 110
EUROPEAN SOCIETY of HYPERTENSION In the interest of public
BLOOD PRESSURE

8. GOOD FAIR POOR
CHOLESTEROL < 200 200 – 240 > 240
TRIGLYCERIDE < 150 150 - 200 > 200
HDLC > 45 36 - 45 < 35
LDLC < 100 100 – 145 > 145
CHOL : HDLC < 3.3 3.3 - 4.4 > 4.5
HDLC : LDLC < 0.5 0.5 - 3.0 > 3
Indian should keep cholesterol <170
LIPID PROFILE : Where U
should be?

9. CATEGORY BMI
UNDER WEIGHT < 20
NORMAL 20 – 24.9
OVER WEIGHT 25 – 29.9
OBESE 30 – 39.9
SEVERLY OBESE > 40
WHAT IS YOUR BMI ?U MUST KNOW YOUR HEIGHT ,
WEIGHT & BMI
for Indian – 2.5 in each category

10. MODIFICATION RECOMMENDATION
WEIGHT REDUCTION
Maintain normal body weight (BMI <
24.9)
DIETARY CHANGES
Increase fruits, vegetables, Reduce dairy
fat products, decrease total fat and
saturated fat
LESS SALT INTAKE 2.4 gms Sodium or 6 gms of NaCl
PHYSICAL ACTIVITY
Engage in most of the days 30 minutes
per day activity (brisk walk)
ALCOHOL Limit alcohol or give it up
LIFE STYLE modifications for senior citizen

11. MAJOR RISK FACTORS TARGET ORGAN DAMAGE
BP
 HEART
 BRAIN
 CHRONIC KIDNEY DISEASE
 PERIPHERAL ARTERY DISEASE
 CHANGES IN THE RETINA OF EYES
SMOKING
OBESITY
INACTIVITY
HIGH BLOOD LIPID
DIABETES
PROTEIN IN URINE
AGE : Men > 55, Women > 65
FAMILY HISTORY of
CARDIOVASCULAR DISEASE
RISK FACTORS

12. Why Everybody is talking of
Lifestyle Modifications
REMEMBER..IT IS NEVER TOO LATE
Choices / actions to be taken to improve
- physical health and physiological functions
- mental health and the sense of well being
• Quantity of life span can be increased.
• Quality of life experiences can be GREAT.

13. Choice is yours
• Resolve now if you are overweight or have
diseases!!!
• If healthy – to stay fit
• If unwell – restore health by addressing the
issues
• PLEASE TAKE CHARGE OF YOUR LIFE

14. THE SECRET OF SMART AGEING
SMART LOOKS AFTER 60 YEARS
• LOOSE & normalize WEIGHT
• EAT SMART
• EXERCISE & ENERGIZE
• SNAPSHOTS
*EAT LIKE DIABETIC
*FIX YOUR LIPIDES
• OUTSMARTING STRESS
• SMART LIFE WITH POSITIVE & SPRITUAL ATTITUDE

15. Loose Weight
• Losing weight is
mandatory if you are
overweight
• Follow a personalized diet
plan to lose weight.
• 1200-1800 calories/ day is
average approved range by
our antiageing group
irrespective of gender.

16. DIET WITH EXERCISE
FOR
BEST RESULTS
Exercise & nutrition are two peas in a pod
The Quality of nutrition impact performance ,
recovery , immunity hormones & the results

17. HEALTHY DIET AT 60+

18. Please Remember…
you only need One third of calories
what you are eating today

19. EAT LIKE A DIABETIC
• Vegetables
• Fruit
• Less of Grains
• Meats
• Poultry
• Fiber
• Fish
Avoid wheat as far as possible as
it is worse the sugar.

20. IF YOUR LIPID PROFILE IS
ABNORMAL
****
FIX IT BY DIET RICH IN
SALAD/FRUITS/NUTS/CALORIE CUT

21. OIL :
What to use?
PUFA : Protects
the Heart
MUFA : Lowers the
blood Cholesterol
SFA : Increases
blood Cholesterol,
Triglycerides and
hardens blood
vessels leading to
BP/Heart attack/
Brain stroke.
PUFA or MUFA have
little to protect
than SFA which is
more DAMAGING

22. Protein Requirement at 60
• As the patients becomes older , the amount
of protein required per kg of body weight is
increased
• 1.4gm/k body weight is optimum
• Too much protein never damages the health
of the elderly person
• Milk is an source of protein for this age
group

23. SOURCES OF PROTEIN

24. NUTRIENTS & Its Affects On Fitness
Fats : Omega 3 helps in recovery as
it is anti- inflammatory
& maintains cardiovascular health.
Eat nuts , seeds, fatty fish

25. • Vitamins :
• Vitamins A & C protects us from negative stress
workouts and create and boost immunity
complex .
• vitamin help us in metabolising
carbs,fat,proteins .
• Vit E is a potent antioxidant.
• Minerals:
• Coconut water is the best natural sports drink
one can have .
NUTRIENTS & Its Affects On Fitness

26. Foods to Decrease intake

27. BONE HEALTH & CALCIUM
• Your calcium needs go up after age 60, from 1,000
milligrams per day to 1,200 mg.
• REMEMBER….“With less estrogen on board, your
bones don’t absorb calcium as well,
• If you're eating dairy, choose low-fat products.
These have roughly the same amount of calcium as
their full-fat counterparts, but with fewer calories.

28. INCREASE VITAMIN D INTAKE
Keeping an eye on
vitamin D levels &
taking supplements,
proper exposure to
dusk & dawn
sunlight , traditional
diets rich & vitamin
D helps

29. TIPS ON EXERCISES

30. 1. Exercise should never be done full stomach
2. Must do regularly – at least 5-6 days a week
3. Spend 30 minutes every time
4. Perform 10 minutes of stretching exercises
and 20 minutes on brisk walk.
5. Include yoga asana, pranayam & meditation
in your daily routine
6. If you have any pain or discomfort –
consult your doctor
TIPS ON EXERCISES

31. Yoga at 60+

32. BOOST
THE
SLUGGISH
M
E
T
A
B
O
L
I
S
M

33. बुढ़ाप़ा और पररव़ार
जो बन गए हैं ऩानी द़ादी
उनके लिए लिखे हैं
कु छ ननयम और क़ायदे
जो करते हैं बुढ़ापे में फ़ायदे

34. प्ऱाकृ नतक जीवनशैिी
अपऩाएँ
• कम बोलिये जरूरत न हो तो बबिकु ि मत बोलिये
• मनच़ाही वस्तु ऩा लमिने पर क्रोध ऩा करे
• अपनी धन संपत्ति क़ा ब़ार ब़ार बख़ान ऩा करें
• अपने बीते ददनों के गुणग़ान ऱात-ददन न करें
• घर पर आए ककसी भी व्यक्तत से अपने घर की कोई बुऱाई न करें

35. • बहू-बेदियों के क़ायय में दखि ऩा करें
• यह आश़ा न करें क बहू.बेिे हर क़ाम हमसे पूछकर करें
• ककसी पर अपनी इच्छ़ा थोपने की कोलशश न करें
• बहू.बेदियों तथ़ा उनके बच्चों से स्नेह व प्रेम क़ा क़ा व्यवह़ार करें
• अपने स्व़ास््य के स़ाम्यय अनुस़ार बहू.बेदियों के क़ायय में सहयोग करें

36. प्रभु क़ा स्मरण अवश्य करते रहें
प्रभु की कृ प़ा से सब कु छ प्ऱाप्त होत़ा है
•प्रभु क़ा शुकऱाऩा करते रदहये
•ख़ािी ह़ाथ आए थे, ख़ािी ह़ाथ ही ज़ाऩा है,
•प्रेम से रहकर सबसे ररश्त़ा ननभ़ाऩा है.
•अतः प्रसन्न व आनन्द में रहकर बुढ़ापे क़ा
जीवन क्जयें
इंस़ान की सोच
अगर तंग हो ज़ाती है,
तो यह खूबसूरत क्जन्दगी
भी एक जंग हो ज़ाती है

37. Golden rules for aging gracefully
in PARIWAR
• Live in your own place to enjoy independence and
privacy.
• Hold on to your bank deposits and assets with
yourself or your spouse.
• Don’t depend only on your children’s promise to
care for you when you grow old as their priorities
change with time.
• Expand your circle of friends to include those who
will outlive you.

38. • Do not meddle in the life of your
children.
• Let them live Their life not yours.
• Do not use old age as your shield and
justification to demand care, respect
and attention.
• Never neglect your health.
Golden rules for aging gracefully
In PARIWAR

39. ADDRESS
11 Gagan Vihar, Near
Karkari Morh Flyover,
Delhi - 51
CONTACT US
9650588339
9599044257
011-22414049
WEBSITE :
www.lifecareivf.in
www.lifecarecentre.in
www.lifecareabs.in
ISO 14001:2004 (EMS)
…..Caring hearts, healing hands
ISO 9001:2008
Helpline : 9599044257
Web.www.lifecareivf.in
Helpline : 9910081484
27
Year
In
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