Senior Nutrition & Diet Tips

For older adults, the benefits of healthy eating include increased mental acuteness, resistance to illness and disease, higher energy levels, faster recuperation times, and better management of chronic health problems. As we age, eating well can also be the key to a positive outlook and staying emotionally balanced. But healthy eating doesn’t have to be about dieting and sacrifice. Eating well as an older adult is all about fresh, colorful food, creativity in the kitchen, and eating with friends.

Senior nutrition: Feeding the body, mind and soul

Remember the old adage, you are what you eat? Make it your motto. When you choose a variety of colorful fruits and veggies, whole grains, and lean proteins you’ll feel vibrant and healthy, inside and out.

Live longer and stronger – Good nutrition keeps muscles, bones, organs, and other body parts strong for the long haul. Eating vitamin-rich food boosts immunity and fights illness-causing toxins. A proper diet reduces the risk of heart disease, stroke, high blood pressure, type-2 diabetes, bone loss, cancer, and anemia. Also, eating sensibly means consuming fewer calories and more nutrient-dense foods, keeping weight in check.

Sharpen the mind –Key nutrients are essential for the brain to do its job. People who eat a selection of brightly colored fruit, leafy veggies, and fish and nuts packed with omega-3 fatty acids can improve focus and decrease their risk of Alzheimer’s disease.

Feel better –Wholesome meals give you more energy and help you look better, resulting in a self-esteem boost. It’s all connected—when your body feels good you feel happier inside and out.

How many calories do seniors need?

Use the following as a guideline:

A woman over 50 who is:

Not physically active needs about 1600 calories a day

Somewhat physically active needs about 1800 calories a day

Very active needs about 2000 calories a day

A man over 50 who is:

Not physically active needs about 2000 calories a day

Somewhat physically active needs about 2200-2400 calories a day

Very active needs about 2400-2800 calories a day

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Health Tips for the Elderly and Seniors

1. Don't begrudge spending money on your own comfort, health and quality of life. You deserve it!

FOR THE OVER-60'S - The government's annual fuel allowance of Pds200 is meant to be used for our warmth and comfort, and to ease the worry of the increased heating bill.

The Winter Fuel Payments Help line is 0845 9 151515 If you are receiving a disability or income-related benefit, you may be able to claim a grant of up to Pds2,500 for insulation and heating improvements. Call Home Energy Efficiency Scheme 0800 952 0600. If you receive disability and income-related benefits you can claim Cold Weather Payments if the temperature falls below 00 C for 7 consecutive days.

There is also the Staywarm scheme. For a fixed charge you can use as much gas or electricity as you need. 0800 1 694 694

Finally, if you are unable to pay your winter fuel bill, in the first instance contact your supplier explaining your problem and informing them that you are a pensioner. Good news worth remembering, is that electricity companies and British Gas have a policy of not disconnecting pensioners between 1 October and 31 March - so keep warm and don't panic.

- - - - - . . . . AND DO YOU NEED REMINDING - DON'T WASTE YOUR MONEY AND HEALTH ON CIGARETTES. RESEARCHERS TELL US THAT THE AVERAGE BRITISH SMOKER WILL SPEND Pds91,832.43 ON CIGARETTES IN A LIFETIME. (Now, I've never smoked so I wonder what happened to my Pds91,OOO?) - - - - -

2. Keep your mind active, crosswords, sudoka, hobbies, etc.

NEVER STOP LEARNING. If you have an interested mind, people are more likely to enjoy your company and be interested in you.

3. Keep your body active.

As the saying goes, if you don't use it, you'll lose it Walk in the fresh air if possible. If you enjoy company while you are walking then join a rambling group. (Often 'rambling clubs' for the retired are more socially inclined 'ambling clubs'). Gardening combines the benefits of fresh air, exercise and the results can give you immeasurable pleasure. Dancing; particularly formation or line dancing exercises the memory also. Swimming, is a particularly good exercise for all parts of the body with the added advantage that the water is supporting you and therefore there is no weight on the joints.

4. Feed your body with the correct foods.

You wouldn't expect your car to work efficiently if you fed it the incorrect fuel. So feed your body with nutritious foods that contain the necessary vitamins and minerals in order for it to return optimum performance. With winter approaching we need to build up our immune system, so in addition to a well balanced diet of fresh fruit, fresh vegetables and nourishing protein (laced with the benefits of virgin olive oil and garlic), we should add a few supplements to help us on our way. In addition to a good multi-vitamin tablet, you'll probably benefit from extra Vitamin C, Echinacea, EPA fish oils, selenium, ginko biloba to aid circulation, particularly to the extremities, and glucosomine to help with those aching joints.

Don't forget your flu jab and the jab against pneumonia for the over 70's. There is also really excellent news on the common cold front. At long last there appears to be something that stops a cold developing. Vicks First Defence is a spray that you use at the first sign of a cold and it stops the cold virus in its tracks. This miracle goes on sale during October 05.

5 Socialise.

Possibly I don't have to remind you about this as the majority of retired folk I meet complain that they are busier now than ever they were, that there are not enough hours in the day, and they wonder how they ever found time to go to work.

There are so many clubs and groups to join. To name a few popular ones, U3A (University of the Third Age) for both sexes and with interesting speakers, and offering numerous sub sections for specific group interests and hobbies, Women's Institute, (has gained a new image after the film Calendar Girls), Townswomen's Guild, Gardening Clubs, Art Clubs, etc., and many clubs aimed specifically at the retired.

If transport is a problem, remember most local authorities offer free or reduced bus fares for senior citizens and travel tokens for the disabled. There is a Senior Railcard for reduced train fares for the over 60's. National Express have a Routesixty Scheme which enables over 60's to travel nationwide very cheaply (Tel 08705 808080). Also, occasionally, National Express offer their 'go anywhere for Pds5 scheme'.

If you have difficulty in getting around the town, then there is Shopmobility where you can hire mobility scooters (various models and sizes available) and electric and manual wheelchairs. Shopmobility is usually manned by helpers who will be only too pleased to instruct and allow you to practice before you are let loose on the town. Also there is the added advantage that there is usually a free car park attached to Shopmobility for clients' convenience. If you have difficulty in using public transport, often local authorities provide a 'dial-a-ride' service from your home to the shopping centre.

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Asthma Drugs May Boost Cataract Risk for Elderly

Elderly patients taking anti-asthmatic medications to treat their asthma or lung disease may be more likely to develop cataracts, a new study finds.

A Canadian research team studied data compiled over 14 years from more than 100,000 patients with either asthma or chronic obstructive pulmonary disease (COPD). The data came from a provincial health database and included diagnosis and prescription information for each patient.

"We found that people over the age of 65 who take a cortisone-like medication called inhaled corticosteroids to lower their risk of asthma or COPD attacks are actually raising their risk of developing cataracts," study author Dr. Samy Suissa, an epidemiologist at McGill University Health Centre in Montreal, said in a prepared statement. "This important information to physicians and patients will help in the management of patients using these drugs."

For patients who took an inhaled corticosteroid each day, researchers found that their risk of developing cataracts was 24 percent higher than patients who did not use the drugs. Researchers also noted an increase in patients who took half the typical daily dose of a prescribed inhaled corticosteroid. Of all the patients studied, over 10,000 of them developed severe cataracts.

"We recommend that elderly asthma sufferers keep using these very effective medications, but make efforts to reduce the dose of inhaled corticosteroids as much as possible," Suissa said.

If patients are prescribed an inhaled corticosteroid, Suissa recommends a long-acting bronchodilator or anti-leukotriene combination therapy to reduce the risk of cataracts.

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