Columbia Aged Care

Healthy ageing means the process of ageing well and maintaining your physical and functional health.

The factors that help you age well include being independent, having social relationships, being able to enjoy life, staying productive or volunteering, having a purpose or passion, emotional support and how well you cope with difficulties.

It is important to understand the factors that help you to age well because you can actively add years to your life or increase your quality of life.

National Seniors Australia has provided some great tips to help you age well:

Maintain physical activity: Try to do at least 30 minutes of moderate activity each day. Work different muscles in your body by doing different types of exercises.

Maintain your balance: You need to maintain you balance to reduce your risk of falls. If you have concerns about your balance speak to your doctor to address any issues.

Smoking and alcohol use: Smoking dramatically speeds up the ageing process and will cause a number of related health problems. Drink alcohol in moderation by keeping to the rule of two standards drinks or less.

Maintain a balanced diet: Eat at least three meals each day, drink lots of water and eat a variety of healthy foods. You can speak with your doctor about how to create a healthy eating plan.

Keep your brain active: Make sure you exercise your mind by taking on challenges and doing mental activities. Do a puzzle or a crossword, learn to play a musical instrument or learn a new language.

Social connections: Spend time with your family and friends and maintain your social relationships with them. Get involved in a group or organisation to make new relationships with other people. By spending time socialising with other people, you can greatly boost your wellbeing and happiness.

Maintain a positive attitude: Keep an open mind and a positive attitude towards life and try to look on the bright side of a negative issue. This will help you to cope effectively with difficult situations.

Here is a simple Healthy Ageing Quiz you can take to determine if you are ageing well. It also provides you with tips to improve your score and increase your ability to age well. You can also download a copy of the Healthy Ageing Quiz here.

Read the full article here.

 

Stanford Wellsphere have written an article to help seniors improve their diets and help them understand what exactly they should be eating to ensure they are getting all the vitamins and minerals they need. At every stage of life, nutrition is vitally important.

We all require healthy foods to help our bodies thrive, regardless of age, but seniors and elderly men and women have specialized nutritional needs. There are several factors affecting nutrition and healthy dietary choices for seniors.

One area that greatly affects the health needs of the elderly is basic body composition. Hormonal activity, for example, decreases as a person ages. This results in weight gain and the loss of muscle and bone. Other health considerations for people in their senior years are outlined in the following points:

Fluids
As we age, the amount of water found in our bodies naturally decreases. Certain personal habits can also affect these fluid levels.

Many seniors don’t drink enough water simply because they don’t feel thirsty. Others find it inconvenient or even difficult to pour a glass of water. These difficulties can cause elderly people to become dehydrated very easily.

It is recommended that seniors drink at least one ounce of water for every 2.2 pounds of body weight.

Protein
We need protein for good health at every stage of life. Protein prevents wasted muscle and supports a healthy immune system. While most seniors need less energy, they should still eat protein rich foods every day. Fish, eggs, poultry and lean meats are all good sources of protein.

Carbs and fiber
You are probably already aware that seniors require extra fiber. A fiber rich diet combined with plenty of water is valuable in preventing constipation. Further, the carbohydrates found in pasta, cereals, bread and other grain products are an essential ingredient to provide the energy needed by active seniors.

Dietary Fats
The body’s natural metabolism slows down as age increases, so nutrition for seniors means less fat in their diets. It’s important to note that fat should be limited, but not eliminated altogether. You can trim the amount of daily fat intake by choosing fish, lean meats, low-fat dairy products, and fat-free or fat-reduced preparation methods.

Stay Strong with Calcium
Calcium is a vital element of nutrition for seniors, and many people simply don’t get enough of it. The daily calcium requirement for seniors is about 1,500 mg per day, a figure that can easily fall short. Older people with digestive problems often struggle with drinking milk, but there are many alternative calcium sources.

Try to incorporate non-fat powdered milk into your recipes. Other foods such as low-fat cheese, yogurt and even broccoli are delicious, calcium-rich options.

Iron
Seniors should eat a diet rich in natural sources of iron, including choices like lean red meats and breakfast cereals. Too many older women and men live with iron deficiencies.

Think Zinc
Zinc is one of the often-ignored contributors to good nutrition for seniors, and because zinc isn’t readily absorbed by the body, many adults don’t get enough. Seniors should eat healthy portions of poultry, meat and fish to help meet their daily zinc requirements.

Vitamin B12 and Atrophic Gastritis
Men and women in their senior years often suffer with a condition known as atrophic gastritis, a deficiency of B12. The vitamin B12 is only absorbed into the system when an intrinsic factor is present in the stomach. A person with atrophic gastritis, however, will suffer from an inflammation of the stomach that causes bacterial overgrowth, impeding the intrinsic factor. Supplements are available from the doctor to help patients suffering from vitamin B12 deficiency.

People of all ages need a health, balanced diet to grow and remain healthy. It’s important to have a balanced diet with the proper amounts of  nutrients, vitamins and minerals.  Seniors should be particularly careful about their diets, as they must deal with additional age-related health concerns.

Ageing causes change, but proper nutrition brings strength and vitality to every body.