Healthy Eating, Exercise and Lifestyle Guide For Senior Citizens


Healthy diet and lifestyle

It is important for people of all ages to keep fit, but the elderly maintain a healthy eating habits and maintain important activities for the prevention of chronic diseases It is particularly important to have diabetes, heart disease, cancer and so on. Elderly people maintain healthy weight, practice healthy lifestyle practices, avoid depression, become mentally sensitive. People who participate in the care of the elderly must seek to recognize these healthy lifestyle practices, encourage them and promote them.

According to the US Department of Health and Human Services and the US Department of Agriculture, healthy diets include diverse foods rich in nutrients. They outlined in particular what this meal plan will accompany the website. Because this diet plan is specially designed for the elderly, it focuses on the kind of food important for the prevention of common diseases of the elderly such as obesity and severe chronic diseases.

Healthy diet 101:

With reference to the above tips, the elderly can start a healthy lifestyle today:

  • I can not. It is important to eat regularly to maintain normal metabolism and not to be tempted to eat high fat diet when food is consumed.
  • Eat a lot of fiber meals. By eating foods such as whole grain bread, beans, vegetables, fruits, you can lower susceptibility to diabetes and heart disease.
  • Elderly people should begin adjusting their diet to those with low calories and fat, especially because they lose weight.
  • Calcium and vitamin D are very important to keep nutrition and bones strong. You can earn this by ingesting at least three meals of dairy every day, or by substituting soy-based beverages or protein.
  • The elderly take time to absorb the appropriate amount of B12 vitamins. For this reason it is important to take vitamin B 12 supplements with this nutrient-enhanced cereal or meal.
  • Snack in a smart way. Elderly people want to limit the amount of unhealthy snacks, including calories and sugar-rich foods. Instead, keep a small portion of dried fruits, peanut butter, or crackers at hand to keep your appetite while maintaining health.
  • Drink plenty of water. Elderly people often feel thirsty, but it is important to keep moisture with drinking water, tea, coffee, soup, skim milk moisture drinks.

Plan and prepare meals

People are hard to eat healthy because they are often social events involving many people with different food preferences and goals. It is important to enjoy meals with family and friends, but it is also important to keep your own diet by checking that everyone is on the goal of your personal healthy eating habits is. People who provide care of the elderly as well as friends and families can not promote and divert healthy meals. The following tips suggest that healthy eating habits can be achieved without sacrificing the social aspect of senior citizens sharing their meals with other people or learning to adapt to the lifestyle they eat on a daily basis with a small number of people We are working on a method that can be maintained.

  • Grocery store shopping with others. This is a fun and smart way to control the cost and amount of food you consume. If you do not live with many people, this is a good way to break up a large number of items such as potatoes and eggs that may not be used before it is full.
  • The time to save a smart way to eat healthy is to pre-cook a large amount of food and divide it for heating at a later date.
  • An easy way to prepare meals for myself or guests by keeping frozen or canned fruits and vegetables at hand. Drainage and / or rinse canned food is a good way to lower the sodium or calories of foods stored in high sugar content or high salt concentration liquids.
  • Eating and preparing food is not always a chore. Trying out new recipes and eating outside can be a fun new twist on meals with special people.
  • I will try to eat with someone who enjoys.
  • It is difficult to prepare meals among elderly people, so it is important to obtain information on home medical institutions and elderly facilities that can provide meals. Eldercare Locator number is 1-800-677-1116.

loss of appetite or loss of appetite

There are many reasons why the elderly do not want to eat the desire to eat completely.

If you find it difficult to eat well, it is best to talk to a health manager or a person involved in care of your elderly and talk about what you can do to help you eat.

Some elderly people can not eat well in relation to tooth conditions and denture problems. A dentist's examination of physical pain that occurs when a meal or other problem occurs helps these problems that lead to a deteriorating diet.

When elderly people lose their families and friends and become depressed about the events in their own life, they may lose the desire to eat. In these examples, helping people who trust like people who willing to help the elderly help in finding ways to continue to eat a family, friends, church community, or healthy lifestyle Asking is the most important plan.

Some elderly people are dissatisfied with the change in the flavor of food when they start taking specific medicines. It is best to consult a doctor about the problem surrounding the medicine, but you can also take vitamin supplements with food that helps maintain health.

If someone helps with home care, ask them to be alert to helping them eat health. Remind them to make them eat and ask them to ask them to prepare delicious meals.

Healthy weight

Maintaining healthy weight is important to keep it in a mental condition, functioning in your daily life. Older people often lose weight or increase their weight as older people talk to your doctor if you are not sure about the weight you should maintain. (19659007)

  • Hypothermia (lower body temperature)
  • Health risk associated with low body weight

      • poor memory
      • impaired immune
      • osteoporosis 19659007] high cholesterol
      • heart disease
      • stroke (deficiency of oxygen carried to the brain)
      • ]
      • gallbladder disease

    Because everyone is different in healthy weight, it is important to ask the doctor whether he / she is healthy to personally lose weight or gain weight.

    Active stay

    Regularly participating in healthy physical activity not only makes you feel better but also makes it less likely to become diabetes, heart disease, or colorectal cancer. It may be difficult for an elderly to stay active, but it is still an important part of a healthy lifestyle.

    Here are some tips for maintaining a lifestyle that incorporates physical activity.

    • Know how much physical activity you have. Everyone has a different level of safe activity. Also, if it is important to keep it active, always consult your health care provider about what is appropriate for your lifestyle.
    • When you participate in a session where physical activity has been enhanced, you need time to warm up, cool down, or take a break.
    • Please slow it. Always start slowly and build more physical activity at the intent level.
    • If pain, dizziness, shortness of breath, etc. occur during exercise, please stop the activity immediately.
    • Drinking water.
    • Let's properly dress if you decide to exercise outdoors. While wearing sunscreen or sunglasses, wear warm clothes in winter and wear light clothing in summer.
    • Please wear the correct shoes of the activities you are participating in.

    Types of Activities

    Aerobic activities include activities that increase heart rate and activate large muscle groups. You may be able to speak a few words, but because of the breathing pattern you can not continue the whole conversation. Some examples of aerobics include the following:

    • active walking
    • water aerobics
    • tennis
    • housework
    • active play with children and pets
    • dance

    Add the duration of this activity to your schedule during the week and slowly increase the duration and frequency over time. It is also important to incorporate various types of exercise that focus on balance and flexibility. Living habits with a regular pattern of aerobic activity can reduce the effects of aging, weight management, risk reduction of heart disease, increased flexibility, increased mood and energy, social expansion .

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