The National Institute of Diabetes and Digestive and Kidney Diseases offers a publication and detailed information on healthy tips for older and aging adults. With work schedules, and families, one may neglect taking care of themselves, but healthy habits started early can lead to continuing those habits into later stages of life, and may help reduce the risk of disease later in life. Always check with your doctor(s) before you start a new exercise routine/program, diet changes, start a new supplement, or a desire to decrease or eliminate any medications.
Maintain a Healthy Weight The body's make-up changes as we age. Metabolism slows down, and we often do not burn as many calories throughout the day. In order to maintain a healthy weight, eating less calories is helpful, as well as eating nutrient dense foods. Being underweight is just as much of a concern as being overweight. Being underweight means you are most likely not getting enough nutrients. Being overweight puts you at risk for type II diabetes, high blood pressure, and bone/joint issues, just to name a few.
Healthy Eating
Maintain a Healthy Weight The body's make-up changes as we age. Metabolism slows down, and we often do not burn as many calories throughout the day. In order to maintain a healthy weight, eating less calories is helpful, as well as eating nutrient dense foods. Being underweight is just as much of a concern as being overweight. Being underweight means you are most likely not getting enough nutrients. Being overweight puts you at risk for type II diabetes, high blood pressure, and bone/joint issues, just to name a few.
Healthy Eating
- Focus on eating a wide range of fruits and vegetables with lots of color
- Eat whole grains, and brown rice
- Poultry, lean meats, high quality seafood, and eggs
- Control portion sizes--which is the amount of food you eat for each meal
- Avoid eating in front of a screen (i.e. television, cell phone, tablets, etc)
- Check the food labels that state how many calories, grams of sugar and salt
- Reduce the amount of sodium daily to 1500 mg.
- Limit packaged foods, which often contain large amounts of sodium to preserve foods
- Reduce salt when cooking. Use a variety of spices instead.
- Chewing and/or swallowing becomes difficult
- No interest in eating or having a change in appetite
- Issues with your dentures
- Life events keep you from eating or having an appetite (moving to a new location, death of a loved one or friend, medical diagnosis)
- Medications make food taste different, or foods have no taste
- It is good for people of every age to participate in some sort of physical activity and exercise daily
- Increases endurance, balance, flexibility, strength
- Pick activities that you enjoy, and that are safe for you to do
- Find activities that work with your mobility level as well as any health issues
- Change it up when it comes to the type of exercise you do--stretching and yoga, aerobics, walking, personal training, to name a few
- When starting something new--START SLOW! You will build to more intensity
- Always wear sturdy shoes
- Drink plenty of water
- If you ever feel lightheaded or dizzy--STOP what you are doing and sit down
- Stay in touch with family and friends--this could be in person, through mail, e-mail, or over the phone. Ask family or your caregiver to help update your address book.
- Join a social group, or exercise group to meet new people and stay social
- Get enough sleep
- Eat a healthy breakfast every day
- Drink plenty of water or water-based fluids