NUTRITION FOR SENIORS

 

Benefits of healthy eating
Seniors derive many benefits from maintaining healthy eating habits.  Just some of them include:

• Increased mental acuity
• Stronger immune systems
• Faster recuperation from illness or injury
• Higher energy levels
• Better management of chronic health problems

 

Nutrition challenges for seniors

Older adults also face a number of challenges that can hinder their ability to maintain a good diet, such as:

• Metabolism slows down, making it more difficult to process certain nutrients
• Saliva and stomach acid decrease, making it more difficult to break down food and absorb nutrients
• Taste buds are less sensitive, increasing the desire for salt and other seasoning
• Limited budgets might preclude certain healthy food choices
• Physical or cognitive limitations can make shopping for, preparing and consuming food difficult
• Dental problems can make it difficult to chew
• Decreased thirst sensation and medications can result in dehydration
• Loneliness and/or depression can cause a lack of appetite
• Medications can interfere with the ability to enjoy and/or easily digest food
  (for example, anti-inflammatory drugs can cause stomach upset)

Tips for healthy eating

Senior citizens are more likely to enjoy a well-balanced menu of healthy foods if they follow some basic guidelines:

• Obtain regular dental care to avoid dental decay and bone loss
• Try eating four or five smaller meals per day, rather than three large meals
• Focus on foods rich in calcium, fiber, and vitamin D and low in sodium, sugar and fat
• Eat liberal amounts of whole grains, vegetables and fruits
• Drink plenty of water; rather than relying on thirst as a cue for drinking water, try to drink 8 glasses of fluid each day
• See a registered dietician for help in planning meals that address specific health concerns, such as high blood sugar, high blood pressure, or heart disease
• Look for programs such as CARING, Inc., which offer opportunities for socialization, as well as nutritious meals

Clients of CARING, Inc. have access to hot, nutritionally balanced meals, as well as the services of a registered dietician who can help with meal planning and special dietary issues.  For more information about CARING, Inc., call (609) 484-7050.

 

FLU FACTS

A little bit of knowledge, as well as a timely flu shot, can go a long way to keeping you healthy this winter. The Atlantic County Division of Public Health offers the following Flu Facts for your well-being:

 

• The flu, known officially as influenza, usually spreads from person to person when an infected person coughs, sneezes or talks and the virus is sent into the air.
• Unlike many other viral respiratory infections, such as the common cold, the flu causes severe illness and life-threatening complications in many people.
• Although the “stomach flu” is sometimes used to describe vomiting, nausea or diarrhea, these symptoms are caused by certain other viruses, bacteria, or possibly parasites, and are rarely related to influenza.
• Some of the complications caused by the flu include bacterial pneumonia, dehydration, and worsening of chronic medical conditions, such as congestive heart failure, asthma or diabetes. 
• It is estimated that approximately 10% to 20% of United States residents contract the flu, and an average of 114,000 people are hospitalized for flu-related complications.  About 36,000 Americans die on average each year from complications of the flu.
• Those aged 65 years and older and persons of any age with chronic medical conditions are at highest risk for serious complications.
• The single best way to prevent the flu is for individuals, especially persons at high risk for serious complications from the flu, to get a flu shot each fall.
• The Atlantic County Division of Public Health offers flu shots for county residents over age 50 and individuals with certain chronic illnesses.  For more information on the flu shot program, call (609) 645-5933.

HEART HEALTH

 

According to the American Heart Association, coronary heart disease and stroke are the #1 and #3 killers of Americans.  Certain risk factors, such as age, heredity and gender, cannot be changed.  There are other risk factors, such as weight, diet and blood pressure, than can be managed and minimized.  The Heart Association recommends the following steps to reduce your modifiable risk factors for heart disease, heart attacks and stroke:

• Stop smoking.  Smokers are 2-4 times more likely to develop coronary heart disease than nonsmokers.
• Reduce blood cholesterol.  You can do this by reducing your intake of saturated fats and trans fat and increasing physical activity.
• Lower high blood pressure.  High blood pressure (greater than 120/80 mmHg) is the single largest risk factor for stroke. 
• Maintain a healthy weight.  Obesity increases the risk of high cholesterol, high blood pressure and insulin resistance, all of which increase the risk for cardiovascular disease.
• Be physically active every day.  Just 30-60 minutes of physical activity on most days of the week can help manage other risk factors, including blood pressure, cholesterol and weight.
• Manage diabetes.  About three quarters of people with diabetes die from some form of heart or blood vessel disease, and people with diabetes are two to four times more likely to develop cardiovascular disease.
• Reduce stress.  Research can affect blood pressure, and it may also affect your tendency o overeat or to smoke.
• Limit alcohol.  Too much alcohol can raise blood pressure, cause heart failure and lead to stroke.