Healthy Eating, Exercise and Lifestyle Guide For Senior Citizens
==== ====The best way to lose weight and be healthy is to eat whole foods. No More Dieting - Foreverhttp://www.thedietsolutionprogram.com/burnfatjw.aspx?m=ad&r=aff&hop=wickedwiki==== ====Healthy Eating and Lifestyle While it is important for people of all ages to stay healthy, it is especially important for seniorcitizens to maintain healthy eating habits as well as to stay active which is important in theprevention of chronic illnesses like diabetes, heart disease, and cancer. By practicing healthierliving practices, senior citizens can maintain a healthy weight, avoid depression, and stay mentallysharp. Those participating in caring for the elderly should be aware of these healthy livingpractices and work to both encourage and facilitate them. According to the U.S. Department of Health and Human Services and the U.S. Department ofAgriculture, a healthy diet includes many different types of food that are rich in nutrients. Theyhave outlined specifically what this eating plan entails at the website.. Because this eating plan isdesigned specifically for senior citizens, it focuses on the types of foods that are important forpreventing common ailments of older Americans like obesity and serious chronic illnesses. Healthy Eating 101:By following some of the tips listed, senior citizens can start a healthier lifestyle today:Dont skip meals. It is important to eat regularly in order to maintain normal metabolism and notbecome tempted to eat higher fat foods when food is consumed. Eat a diet that is high in fiber. By eating foods like whole-grain breads, beans, vegetables, andfruits, you can lower your susceptibility to diabetes and heart disease. Senior citizens especially should begin to adjust their diet to one that includes less calories andfat because the body will need less as it ages. Calcium and Vitamin D are very important for nutrition and keeping bones strong. You can get thisby either getting in at least three servings of dairy every day, or substituting these with soy-basedbeverages and proteins. Senior citizens will have a harder time absorbing adequate amounts of the B12 vitamin. For thisreason, it is important to eat cereals fortified with this nutrient or taking vitamin B12 supplementswith meals. Snack the smart way. Senior citizens will want to limit the amount of unhealthy snacking they dowhich involves foods high in calories and sugars. Instead, keep small portions of dried fruit, peanutbutter, or crackers at hand to keep the appetite under control while remaining healthy. Drink plenty of water. Although senior citizens often feel less thirsty then they used to, it isimportant to stay hydrated by either drinking water or water-based beverages like tea, coffee,soup, and skim milk.Planning and Preparing Meals
Sometimes people find it hard to eat healthily because eating is often a social event whichinvolves many people with different eating preferences and goals. While it is important to be ableto enjoy a meal with family and friends, it is also important to maintain your own eating integrity bymaking sure everyone is on board with your personal healthy eating goals. Friends and family, aswell as those providing elder care should facilitate healthy eating, not detour from it. The followingtips address ways that senior citizens can maintain the healthy eating habits without sacrificing thesocial aspect of sharing a meal with others or learning to adjust to a lifestyle that involves eatingwith less people on a day-to-day basis.Grocery shopping with others. This can be a fun and smart way to control the cost and quantity offood that you consume. If you dont live with many people, this is a good way to split large-quantityitems like potatoes and eggs which you may not be ableto use before expiration. A time saving a smart way to eat healthy is cooking large quantities of food ahead of time andportioning for heating on later dates. A quick way to prepare meals for yourself or for guests involves keeping frozen or canned fruitsand vegetables on hand. Draining and/or rinsing canned foods is a good way to lower sodium orcalories in foods that are kept in high sugar or high salt fluids. Eating or preparing a meal shouldnt always be a chore. Trying new recipes or eating outside canbe a fun new twist on a meal with someone special. Try to eat with people you enjoy to be around. Some senior citizens have difficulty preparing meals, which is why it is important to becomeinformed about home health care agencies or eldercare facilities that can aid in providing meals.The Eldercare Locator number is 1-800-677-1116.Loss of Appetite or Desire to EatThere are various reasons for why some senior citizens may not eat as well as they should or losethe desire to eat completely. If you find that it is difficult to eat well, then it is best to speak with a healthcare provider orsomeone involved in your elder care about what can be done to help you eat better. Some senior citizens are unable to eat well due to issues involving the condition of their teeth orissues with dentures. Checking with a dentist about physical pain that occurs when eating or otherissues can help with these issues that lead to poorer eating habits.When senior citizens lose family and friends or become depressed about events in their life, theymay lose the desire to eat. In these instances, it is of the utmost importance that these individualsseek help from people they trust like their family, friends, church community, or those assistingwith their elder care that will happily help them in finding ways to continue a healthy lifestyle andeating plan.Some senior citizens complain that the flavor of foods change when they begin to take certainmedications. While it is best to consult with a physician about issues surrounding medication,people can also take vitamin supplements with food that will help them stay healthy.If you have someone who assists with your in home care, ask them to be vigilant about helping
you eat healthy. Have them remind you to eat, and ask them to lend you a hand in preparingmeals that are good for you. Healthy WeightMaintaining a healthy weight is important for being able to function in day-to-day life as well asstay mentally sharp. Senior citizens often lose or gain weigh as they age. If you are unsure aboutwhat weight you should maintain, consult your physician.Health Risks Associated with Being Underweightpoor memory compromised immunity osteoporosis (weak bones) decreases strength hypothermia (lowered body temperature) constipationHealth Risks Associated with Being Overweighttype 2 diabetes high blood pressure high cholesterol heart disease stroke (lack of oxygen transported to the brain) some cancers gallbladder diseaseBecause healthy weights will differ for everyone, it is important to verify with a physician whether itis healthy for you personally to lose or gain weight. Staying ActiveParticipating in regular healthy amounts of physical activity can not only make you feel better, butit can make you less prone to diabetes, heart disease, and colon cancer. Staying active can bedifficult for senior citizens, still it is an important part of a healthy lifestyle. The following are some tips for maintaining a lifestyle that incorporates physical activity:Know what amount of physical activity is appropriate for you. Everyone has different levels ofactivity that is safe for them, and while remaining active is important, always consult a health careprovider about what is right for your lifestyle. Take time to warm up, cool down, or take breaks when participating in a session of increasedphysical activity. Take it slow. Always start slowly and build up to more intense levels of physical activities. If you experience any pain, dizziness, or shortness of breath during exercise, stop the activityimmediately.
Drink water. Dress appropriately if you decide to exercise outdoors. Wear warmer clothes during the winterand wear lighter clothes during the summer while applying sunscreen or wearing sunglasses. Wear the correct shoes for the activities that you participate in.Types of ActivityAerobic activities include activities that increase the heart rate and work the larger muscle groups.You may be able to speak a few words, but would not be able to carry on an entire conversationdue to breathing patterns. Some examples of aerobics include:brisk walking water aerobics tennis house work active play with children or pets dancingBegin incorporating small periods of this activity into your schedule during the week while slowlyincreasing the duration and frequency as time progresses. It is also important to incorporatedifferent types of exercise that focus on balance and flexibility. Becoming used to a lifestyle withregular patterns of aerobic activity can reduce the effects of aging, control weight, lower risk ofheart disease, improve flexibility, increase mood and energy, and expand social networks bymeeting new people while doing various activities.Strengthening activities involve the use of muscle groups against resistant forces like when liftingweights or doing yard work that involves lifting, digging, or pushing a lawn mower. This type ofactivity can keep muscles strong, reduce the need for a cane, reduce risk of bone injury, and helpmaintain a healthy weight.Balance activities focus on muscles in specific areas of the body that encourage control as youmove through space, reducing the likelihood of falls. This kind of activity could include walkingheel to toe, standing on one foot, getting out of a sitting position without the use of the hands, andstanding on the tip of your toes. Balance activities can help you stay steady on your feet andreduce the risk of fall and subsequent injury.Flexibility activities increase the length of the muscles and can include stretching, yoga, andpopular exercise programs like pilates. These activities can maintain the felxibility of joints, preventstiffness, prevent injuries, and lower stress levels in general.Weight-bearing activities require the muscles to work against gravity where the arms or legs bearthe weight of the body. Activities like walking, tennis, and climbing stairs can build and maintainbone mass or reduce the risk of bone fractures. Some activities incorporate multiple types of strengthening addressed above. What is important isthat senior citizens find an enjoyable and do-able activity that will help them incorporate as manybenefits as possible which will have far-reaching benefits to their health.
Its Easy to Stay HealthyA common misconception is that it takes an excessive amount of time and extra energy tomaintain a healthy lifestyle. However, by just taking short walks for ten minutes a time or cleaningthe house regularly can be practical ways to incorporate different physical activities into your dailyschedule. And remember, staying healthy as a senior citizen will have increasing benefits as youcontinue to age. Staying Motivated to Take Care of YourselfJust because we age doesnt mean that we are any less stressed by occurrences in life that maymake us feel bad about ourselves or decrease our motivation to be good to ourselves. If anything,many of the challenges senior citizens face add stress. Losing loved ones and friends orhaving trouble being independent with the added stressed of disease and functioning due to agingcan cause depression or lifestyle changes that contribute to bad health. Here are some importanttips for being good to yourself when you may not feel motivated due to circumstances out of yourcontrol:Get plenty of sleepStay connected with family and friendsJoin clubs or other social groups that you enjoySpend time with people that you enjoyVolunteer at organizations in your communityWork a part-time job that isnt too stressful or demandingWatch a funny movie or find a way to laughTake up a hobby that you enjoyMost importantly, senior citizens should remember that it is relatively easy and worth-while tomaintain a healthy lifestyle as they age. Be sure to keep family, friends, and those involved in yourelder care informed of your goals as they can help assist you. And remembering to eat healthymeals regularly, getting in physical activity, getting enough sleep, and being good to yourself arecritical for maintaining a healthy lifestyle.The Caring Spacehttp://www.TheCaringSpace.comDavid Crumrine at the Caring SpaceWe are an organization that connects caregivers and care seekers, providing an easy andaffordable resource for families seeking care for friends/loved ones and caregivers seekingemployment.
Article Source:http://EzineArticles.com/?expert=David_Crumrine==== ====The best way to lose weight and be healthy is to eat whole foods. No More Dieting - Foreverhttp://www.thedietsolutionprogram.com/burnfatjw.aspx?m=ad&r=aff&hop=wickedwiki==== ====