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Healthy aging

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Healthy aging

  1. 1. Healthy Aging Community Education Event: March 14, 2012 Speaker: Lorie Eber, JDGerontologist, NASM Certified Personal TrainerGerontology Instructor, Coastline Community College
  2. 2. YOU Decide How You Will Age•30% genes•70% lifestyle(Catherine T. MacArthur Foundation)
  3. 3. Lifestyle•Healthy Diet•Physical Exercise•Brain Exercise
  4. 4. How much do you know about Healthy Aging?
  5. 5. What is the most importantlifestyle change you can make?1. Eat blueberries every day2. Exercise3. Take a Gingko biloba supplement4. Stay out of the sun
  6. 6. Healthy Diet
  7. 7. Benefits of a Healthy Diet•Reduced risk of cardiovascular disease•Reduced risk of cancer•You feel better every day
  8. 8. New USDA Food Plate
  9. 9. Food Plate Messages•One-half of your plate should be fruits and vegetables•The other half should be grains and protein•Eat a small amount of dairy
  10. 10. Specific Guidelines•Make at least ½ of your grains whole grains•Eat lean protein•Eat low-fat or non-fat dairy products
  11. 11. Tufts University
  12. 12. Important Vitamins/MineralsVitamin/Mineral Good SourcesVitamin D Fatty fish, fortified milk and cereal, sunshineVitamin B6 Fortified cereal, whole grains, liverVitamin B12 Meat, fish, poultry, milk, fortified cerealFolate Dark-green leafy vegetables, beans, peas, oranges, fortified foods
  13. 13. Calcium for Strong Bones Good SourcesMilk and milk products, tofu, dark leafygreens, soybeans, sardines, salmon,fortified foods
  14. 14. Limit SodiumRecommended Common Sources Tips Maximum Ages 51+1,500 mg ●Chips/pretzels “low sodium” ●Bread (eat less) “salt free”Only ≈ 2/3 tsp. ●Bacon/sausage ●Pizza Make your own ●French fries meals ●Frozen dinners ●Canned soups Ditch the salt shaker
  15. 15. How to Keep Costs Down•Meals on Wheels•Eat lunch at a senior center•Buy in bulk•Clip coupons•Buy store brands•Move into Freedom Village
  16. 16. Suggestion: Eat Like a Greek • A Mediterranean diet reduces your risk of Alzheimer’s disease by 34-48% • Lots of fruits & vegetables, whole grains, olive oil, beans, fish and poultry
  17. 17. 7 Heart-Smart foods
  18. 18. BeansEating beans 4 times a week lowers your risk ofheart disease by 22%
  19. 19. BerriesBerries contain phytochemicals and flavonoids whichhelp prevent cancer
  20. 20. BroccoliBroccoli decreases your risk of colon cancer
  21. 21. Extra-Virgin Olive OilOlive oil contains mono and unsaturated fats whichlower bad (LDL) cholesterol
  22. 22. NutsNuts contain mono and polyunsaturated fats, which lowerbad (LDL) cholesterol
  23. 23. OatmealOatmeal is high in soluble fiber, which decreases bad(LDL) cholesterol
  24. 24. SalmonOily fish are high in heart-protective omega-3 fattyacids
  25. 25. 3 Healthy Diet Tips•Enjoy what you eat, just eat less of it.•Save half of your plate for fruits and vegetables.•Snack wisely.
  26. 26. Physical Exercise
  27. 27. Benefits of Exercise•Fall Prevention•Improved Circulation•Disease Prevention•Increased Strength•Keeps Body Flexible
  28. 28. How Much Exercise? 30 minutes a day
  29. 29. 4 Types of Exercise•Endurance•Strength•Balance•Flexibility
  30. 30. Endurance ExercisesAerobic activities that increaseyour breathing and heart rate • Brisk walking • Yard work • Dancing • Swimming
  31. 31. Why Endurance Exercises?• More stamina to enjoy life• Able to walk up the stairs• Enjoy your grandchildren
  32. 32. Strength ExercisesUsing weight to improve yourmuscle strength • Lifting weights • Using a resistance band • Using your body weight
  33. 33. Why Strength Exercises?• Lift your groceries• Carry your laundry• Open jars
  34. 34. Balance ExercisesWays of challenging your body tomaintain its equilibrium • Standing on one foot • Heel-to-Toe walk • Tai Chi
  35. 35. Why Balance Exercises?• Reduce risk of falls• Walk up and down stairs safely• Navigate uneven sidewalks
  36. 36. Flexibility ExercisesStretching so that your joints gomove through a full range ofmotion • Yoga • Calf stretch • Shoulder and arm stretch
  37. 37. Why Flexibility Exercises?• Able to turn your head when driving• Bend over to put on your shoes• Make your bed
  38. 38. Exercise: Just Do It!•Reduces dementia risk 30-40%•Prevents hippocampus from shrinking•Triggers growth of new nerve cells
  39. 39. Let’s Exercise•Leg Strengthening•Chair Stand
  40. 40. Leg Strengthening EXERCISE• Slowly extend leg• Flex foot• Hold for 1 second• Repeat with other leg BENEFITS• Strengthens thighs• stretches your calf muscle
  41. 41. Chair Stand EXERCISE• Scoot to the front of chair• Keep feet on floor, shoulder width apart• Extend arms in front of you, parallel to the floor
  42. 42. Chair Stand EXERCISE (continued)• Slowly stand up• Sit down• Repeat BENEFITS• Strengthens abdomen• Strengthens thighs
  43. 43. Motivational Tips•Do what you enjoy•Get a buddy•Set a goal•Reward yourself•Make exercise an appointment
  44. 44. Mental Health•Many older adults suffer from untreated depression•Depression is an independent risk factor for Alzheimer’s disease
  45. 45. Brain Exercise
  46. 46. Brain Exercise•“Use it or Lose it”•Constantly challenge your mind
  47. 47. Benefits of Brain Exercise•Reduces risk of Alzheimer’s Disease•Increases blood flow to the brain•May increase your IQ
  48. 48. Brain Exercises•Learn another language•Use your non-dominant hand•Learn to play an instrument•Play brain fitness games•Learn something, anything, new
  49. 49. 5 Waysto Stay Mentally Sharp
  50. 50. 1. Seek out New Skills Learning prompts the growth of new brain cells
  51. 51. 2. Say “Omm” Meditation reduces harmful stress hormones
  52. 52. 3. Get a Social Life Social networks help lower the risk of dementia
  53. 53. 4. Reduce Your Risks Avoiding chronic health conditions (obesity, diabetes and hypertension) lowers your risk of dementia
  54. 54. 5. Sleep a Lot During sleep your brain continues to process memories, which helps recall
  55. 55. Healthy Aging Take-Aways•Eat a variety of healthy foods•Move your body more•Challenge your mind
  56. 56. Thank You! Best in health

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