Osteoporosis can be affected by nutrition. If seniors do not have a nutritious diet, they may be at a higher risk for developing osteoporosis. If the senior already has osteoporosis, it is possible to prevent the disease from becoming worse. Nutrition is an important part of senior life. The list below contains some facts and tips about nutrition and how it is related to osteoporosis.

1. Risk factors of osteoporosis include old age, family history, small bones, low calcium intake, low vitamin D levels, cigarette smoking, sedentary lifestyle and some medications such as Dikantin, prednisone and thyroid medications.

2. Calcium levels play an important role in osteoporosis. Seniors should make sure that they have the appropriate calcium intake. This could help avoid the onset of osteoporosis. Seniors should ingest a minimum of 1000mg of calcium daily. It is possible to increase that to 1500mg if needed.

3. Eating foods and plant products that contain soluble fiber can help with osteoporosis.

4. Seniors should not smoke or consume large amounts of alcohol. These can weaken the bones and make seniors more susceptible to osteoporosis.

5. If seniors do not include milk, yogurt, fish and cheese in their normal diets, they may want to add a calcium supplement. Before adding any supplement or changing a diet, make sure to discuss the possible changes with a doctor.

Source: gicare.com

Image: everydayhealth.com

Bowel health is an important issue in the senior population. Many seniors suffer from bowel issues. Increasing daily intakes of fiber could be beneficial. Fiber can also help with other medical conditions. The following list provides some useful facts about fiber and how it can help improve and maintain bowel health. In addition, there are also facts about other health problems that can be improved and avoided by including a fiber supplement
in your diet.

1. There are two main types of fiber: soluble and insoluble. Soluble fiber slows digestion. This helps the intestine absorb less sugar and starch which could lower cholesterol and prevent heart disease. Insoluble acts as a laxative. It helps speed the passage of food through the digestive tract.

2. Fiber supplements are used to control the symptoms and onset of bowel issues and can help with constipation, diarrhea, irritable bowel syndrome, hemorrhoids, inflammatory bowel disease and diverticulosis.

3. Fiber can also help with other medical conditions, including high cholesterol, diabetes, heart disease and obesity. Studies have shown that diets rich in fiber can prevent type 2 diabetes. Soluble fibers can lower cholesterol, reduce risks of heart disease and help with obesity. The fiber will make individuals feel full, resulting in lower food intakes.

4. Insoluble fiber can be found in fruits and vegetables. It is also in products made with whole-grain. Soluble fiber is found in oats, barley, peas, and fruit. In addition to finding fiber in foods, it can also be in tablets, powders and capsules.

5. Before adding a fiber supplement, consult with your doctor. The recommended amount of daily fiber for women over 51 is 30g and for men it is 21g. Make sure to drink plenty of water when taking a fiber supplement. This will help prevent constipation, gas and bloating.

6. Fiber supplements can interact with other medications including diabetes medication, Cabamazepine, Digoxin, Lithium, antidepressants and medications for lowering cholesterol

Source: www.umm.edu

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Many seniors are on restrictive diets. This is usually because the body requires different amounts of nutrients than a younger individual will need. By adjusting the intake of some of the things listed below, seniors can improve their health and avoid medical issues in the future.

1. Nutrition needs do change with age. Seniors do not need as many calories, but they may need more of certain nutrients. Calcium is important as you age. An increase of calcium will help keep bones strong. Calcium can also reduce the chances of bone fractures.

2. Vitamin D will help to protect the bones as well. Vitamin D can be ingested, but it can also enter the body by being exposed to sunlight. Seniors who expose their hands and face to the sun for 20 minutes two or three times per week will absorb enough Vitamin D.

3. A lack of Vitamin C can produce some health issues such as gums that bleed, low levels of iron and a slower healing time with injuries.

4. Sodium is an important nutrient. Some seniors who retain water will be on a low sodium diet. Older adults with heart disease or high blood pressure should reduce their sodium intake. Healthy seniors should not consume more than 3 grams, or 3000mg, of sodium daily.

5. By taking extra time to adjust the intake of these important nutrients, seniors will improve their over-all health and help to prevent the onset of other health issues in the future.

Source: gicare.com

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Type 2 diabetes affects almost 95% of all patients with diabetes. This is the most common form of the disease. High levels of glucose in the blood cause diabetes, but this can be managed by medications or small changes to the way people live. While it may not be possible to completely avoid the disease, there are some things that can be done to reduce the chances of developing Type 2 diabetes. The information provided in the list below gives seniors useful facts about the disease.

1. There are many symptoms associated with Type 2 diabetes. These include increased thirst, frequent urination, blurred vision, infections, dry and itchy skin and numbness in the hands, feet and legs.

2. Type 2 diabetes is caused by an excess of glucose in the blood. High blood sugar levels can cause many complications. Among these are depression, amputation of the extremities, cardiovascular disease, neuropathy and retinopathy.

3. There are not usually any noticeable symptoms that will indicate that someone has Type 2 diabetes. This is typically determined by blood tests.

4. It is important to detect diabetes early to avoid other health issues and complications. If you are at risk, you should talk to your doctor about being tested.

5. There are treatments available for the disease. This could include medications, insulin injections or a combination of the two. Daily exercise and weight loss can also be beneficial in managing diabetes.

6. You can also reduce the chances of getting diabetes by adjusting your diet, especially if you are at a high risk. Eat healthy, exercise and maintain a healthy weight.

The health of a caregiver is a very important issue. If you are a caregiver, it is essential that you take care of yourself, as well as the senior you are caring for. If you are ill, you will be unable to provide the necessary services to a senior. Proper health care is necessary in order to be an effective caregiver. The following list contains some tips for caregivers in regards to their own health.

1. Caregivers need to pay special attention to their own health. It may become difficult, or even impossible, to care for a senior if your own health is failing.

2. Take daily vitamins to promote healthy living. Caregivers, just like seniors, can benefit from exercise. This will be helpful for the physical and emotional well being of the caregiver.

3. It is ok to take a break. Many caregivers can become burnt out. It is important to take respite time. Use this time to relax and rest so you remain healthy and can continue being a caregiver.

4. Some caregivers may begin to experience depression, especially if the senior needs a lot of care. Watch for signs of depression and discuss them with your doctor as they arise.

5. Make sure to have routine check-ups. Flu shots are also advised.

6. Do not neglect your own life. Being a caregiver is demanding, but to remain effective and beneficial to the senior, you need to take time to enjoy life. Stay involved with family, friends and hobbies.

Source: thefamilycaregiver.or

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Warning Signs of Diabetes

Type 2 diabetes can be a common health issue that develops later in life and affects a large number of seniors. For those who may not make frequent visits to their doctor, it’s essential to be aware of the signs and symptoms of diabetes so that medical help can be sought and treatment started before the health issue progresses further.

Seniors and caregivers should recognize the following as being potential symptoms of diabetes:

1. More frequent urination – if suddenly there’s a more frequent need to urinate with no evident changes in drinking patterns or diet, this can indicate diabetes as the kidneys attempt to dilute the glucose

2. Weight loss – it’s not a apparent in Type 2 diabetes though even gradual weight loss with no obvious cause can be reason for concern

3. Fatigue or physical weakness – it’s not uncommon for seniors with diabetes to become more fatigued or have feelings of physical weakness. Often they attribute this to aging and don’t seek additional help, but these are not symptoms that should just be accepted

4. Extreme thirst – diabetes can cause seniors to feel constantly thirsty. Drinking more frequently is common, but even then thirst can be unquenchable

5. Tingling and Numbness – high levels of glucose, when left untreated can wreak havoc with the nervous system resulting in numbness or tingling in the limbs

6. Skin imperfections – frequent bruises that fail to go away, rashes, itching and dry skin can also appear

Via: about.com http://diabetes.about.com/od/symptomsdiagnosis/p/Symptoms.htm

Heart healthy diets always tell us to eat foods rich in nutrients and low in calories. However, when a juicy cheeseburger waits at the drive thru window or your senior orders a salad drenched in ranch dressing, those diets tend to take a nosedive. By knowing the foods your senior should not be eating, you can help your senior’s hearts turn from unhealthy to healthy all in one visit to the grocery store.

• At The Restaurant—Sometimes when seniors go out to eat, those heart healthy diets fly out the window. Seniors should avoid restaurants with all you can eat buffets, as you are more likely to eat more food, which leads to more calories. Seniors should also resist ordering appetizers, cocktails, and sides with cheese, sour cream and mayonnaise. Asking for dressings and sauces on the side is a great way to control the quantity you consume.

• At The Drive In Window—Fast food can be easy and quick for seniors, but it is not always healthy. Avoid the unhealthy sides of fries and go with healthier options like fruit. Also seniors should pass on any value or super size.

• At The Supermarket—Seniors should stay away from fruit juices as they do not provide the fiber of whole fruit. In the dairy case, do not grab butter, ice cream and cream as they tend to have more saturated fats than whole milk. Seniors should also be weary of baked goods and desserts loaded with saturated and hydrogenated fats. The same goes for snacks. Fried chips should be replaced with vegetables or baked alternatives.

Source: americanheart.org

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As Valentine’s Day approaches, many ponder ideas of love. For seniors, being healthy is something they love. Seniors can easily keep their hearts healthy by following a simple diet that embraces heart health.

Seniors should always check with their doctor first before changing their diets.

• What Foods to Eat—Seniors following a heart healthy diet should only consume under 6oz of lean meat, fish, and skinless poultry a day. Instead of big meat dishes, seniors can incorporate small amounts of meat, poultry or fish with dishes featuring pasta, rice, beans, or vegetables as the main acts. Also 3 to 4 egg yolks per week should be included in the heart healthy eating plan. The standard 5 servings of fruits and vegetables a day along with 6 or more servings of grains a day should also be followed in the eating plan.

• What Foods to Limit—Those seniors aiming to clean out their hearts should stay away from liver, brains, chitterlings, kidneys, gizzard, sweetbreads, pork maws, and ironically, hearts.

• How to cook and prepare Foods—Seniors should try to use cooking methods that do not require fats such as boiling, roasting, poaching or broiling. When preparing food, always trim off the excess fat before cooking meat and poultry. Also after browning, drain off all the fat.

• Dairy—Skim or 1% fat milk is better than whole milk. Also, seniors should select nonfat or lowfat yogurt and cheese.

Source: fi.edu

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You’ve been told it’s time to get moving for the health of your heart, but you’ve been more sedentary in older adulthood and just don’t know how to begin or what to do to ensure that your health and safety remains a priority. You’re not alone, so don’t hesitate to get started and follow these guidelines:

1. Talk to a doctor  - seniors should never start a new exercise program without first consulting a doctor

2. Invest in the right clothing – the right clothing is important for anyone who’s engaged in a physical activity, but seniors who are sensitive to changing temperatures and at a greater risk for injury should be more cautious. Supportive, comfortable shoes are essential, and clothing should be loose yet flexible and breathable

3. Always warm-up – exercise should never begin without a warm-up to prevent injury. A low-impact activity can warm up muscles, get blood circulating and increase overall body temperature

4. Don’t start too quickly – early into an exercise program, seniors need to build their endurance. Going too hard, too fast can be physically damaging. Intensity can be built as endurance improves

5. Cool down – a cool down portion of a workout is as important as the warm-up. It allows the body to physically cool down and move into a state of rest

6. Schedule it in – to keep up the motivation to exercise, seniors should set their next workout!

Via: The Franklin Institute

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Senior women are in a high risk category for heart disease, and while there’s no way to outright eliminate the potential onset of an illness that effects the heart, it is possible to reduce risk factors with positive lifestyle changes and elimination of bad habits.

1. Stop smoking – smoking is the number one cause of heart related issues such as high blood pressure, hypertension and heart disease. With women already at risk, smoking nearly guarantees heart issues of some variety in older adulthood

2. Get moving – exercising for 30 minutes every day at a pace that you’re comfortable with can help improve circulation. Seniors should always talk to their doctor before beginning a new exercise program, and also be aware that there are times where blood pressure can increase when beginning new physical activity and this needs to be monitored

3. Keep alcohol intake low – for women especially, 1 alcoholic drink per day should be the limit. This is especially important in older adulthood

4. Keep weight in check – excess weight increases the risk of heart disease, so a diet with high nutritional value and lean protein can help keep everything in moderation

Via: About.com

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