If you are older, to have the best health, you need to eat better, exercise regularly, monitor your weight, get regular health checkups and quit smoking. The American Geriatrics Society offers 10 healthy recommendations for the beginning of the new year for seniors to help make their healthy living goals a reality.
Safe and healthy physical activities for seniors. (Photo: Tran Minh)
- Eat fruits, vegetables, grains, fish, low-fat dairy and healthy fats
Older people still need healthy foods but low in calories. Eat at least 5 servings of fruits and vegetables every day. Choose a variety of dark green, bright yellow, orange colors such as spinach, collard greens, carrots, oranges, cantaloupe. And include nuts, beans in your daily menu. Choose foods rich in fiber such as whole grains, brown rice, pasta. Choose leaner meats such as chicken or turkey. Fatty fish, such as salmon, mackerel, herring, sardines and tuna, contain the most omega-3 fatty acids and are therefore the most beneficial. For older adults, eating at least two servings of fish rich in omega-3 fatty acids per week is recommended. A serving of fish is 99g. Include sources of calcium and vitamin D to help keep bones strong. Eating milk, yogurt and cheese twice a day is a good way to get these nutrients. Use healthy fats, such as olive oil and canola oil, instead of butter or lard. Use herbs and spices to add flavour when cooking, reducing the need for added salt or fat.
- Get the vitamins you need
Consult your doctor about any nutritional concerns, as over-the-counter vitamin supplements may be necessary. In particular, pay attention to supplementing B vitamins and vitamin A. In particular, pay attention to the elderly needing to supplement enough vitamin C and D, because a deficiency of these two vitamins can easily develop the risk of cardiovascular disease. The dose of vitamin C is 75mg for women and 90mg for men per day. Foods rich in vitamin C include oranges, strawberries, watermelon, broccoli, Brussels sprouts, tomatoes, cauliflower and cabbage.
Recommendations suggest that, to maintain healthy levels, most adults need an average of 1,000 – 2,000 international units (IU) of vitamin D per day. Sunlight is the most powerful natural source of vitamin D. Just 10 minutes of exposure to summer sunlight can provide 3,000-5,000IU of vitamin D.
- Get active
Physical activity can still be safe and healthy for older adults – even if you have heart disease, diabetes, or arthritis. In fact, many people with these conditions do better with mild to moderate physical activity. Exercises such as aerobics and walking can also help with weight control, build strong muscles and bones, and improve balance, posture, and mood.
- Get regular checkups
A physical exam should be scheduled at least once a year to discuss your health and any changes from the past. Screening tests may include tests for vision, hearing, and other abnormalities such as breast cancer, colon cancer, or osteoporosis. At each checkup, talk to your doctor about all the medications you are taking and whether you still need them. Find out if you need any necessary vaccinations.
- Limit alcohol
Drinking too much can make you feel depressed, increase your risk of falling, cause sleep problems, interact with medications you are taking, and contribute to other health problems. One drink is 12 ounces of beer (about 1 can of beer), or 5 ounces of wine, or 1.5 ounces of hard liquor. The recommended upper limit for older men is 14 drinks per week and for older women is 7 drinks per week.
- Protect against falls
One in three older adults falls each year – and falls are a leading cause of injury and death in older adults. Exercises such as walking or using resistance equipment can increase muscle strength, balance, and flexibility and help prevent falls. Ask your doctor to check if your medications have side effects that can cause falls. Remove dangerous items from your home that can cause falls, like slippery rugs. Install grab bars in the bathtub or toilet and install night lights to make it easier to get around.
- Give your brain a workout
The more you use your mind, the better it works: read, do crossword puzzles… Try Sudoku. Join a bridge club or discussion group at your local library or senior center. Or take a class at your local community college – free classes for seniors.
- Quit Smoking
Does smoking double the risk of developing heart disease compared to nonsmokers? It’s never too late to quit. Older adults can still reduce their risk of many health problems, breathe easier, have more energy, and sleep better if they quit. Also, ask your doctor for help. Don’t lose hope if you can’t quit