Immediate & Long-term Benefits of Physical Activity for Adults 65 or Older

Long-term

  • Brain Health: reduces risks of developing dementia (including Alzheimer’s disease) and reduces risk of depression.
  • Heart Health: lowers risk of heart disease, stroke, and type 2 diabetes.
  • Cancer Prevention: lowers risk of 8 cancers (bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach).
  • Healthy Weight: reduces risk of weight gain.
  • Independent Living: helps people live independently longer.
  • Bone Strength: improves bone health.
  • Balance and Coordination: reduces risks of falls.

Immediate

  • Sleep: improves sleep quality.
  • Less Anxiety: reduces feelings of anxiety.
  • Blood Pressure: reduces blood pressure.

Source: Office of Disease Prevention and Health Promotion

 

Grinding Your Teeth?

Do you find you self locking your jaw or grinding your teeth? Do you often wake up with jaw pain, ear pain. or headaches?

Mild cases of teeth grinding may not be serious but more frequent teeth grinding can cause some major issues. If you think you may be grinding or clinching your teeth, talk with your healthcare provider. There may be ways to help you improve your symptoms or lessen your level of discomfort.

Source: New in Health

 

 

Vitamins & Minerals for Older Adults

Source: National Institute on Aging

Two main types of nutrients that our bodies need to survive and stay healthy are vitamins and minerals. Below you will find a list of 15 essentials for people over the age of 51, along with sources of each:

  • Vitamin A: eggs, milk, carrots, and mangoes.
  • Vitamin B1 (Thiamin): pork, fish, fortified breads, cereals, and pastas.
  • Vitamin B2 (Riboflavin): eggs, organ meat, asparagus, and broccoli.
  • Vitamin B3 (Niacin): nuts, legumes, grains, poultry, beef, and fish.
  • Vitamin B6: fish, beef liver, potatoes, starchy vegetables, and fruit (other than citrus).
  • Vitamin B12: meat, fish, poultry, milk, and fortified breakfast cereals.
  • Vitamin C: citrus fruits, tomatoes, and potatoes.
  • Calcium: milk, dairy products, tofu, dark-green leafy vegetables, soybeans, canned sardines, salmon, and calcium-fortified foods.
  • Vitamin D: fatty fish, fish liver oils, fortified milk, and fortified cereals.
  • Vitamin E: peanuts, almonds, broccoli, and spinach.
  • Folate: broccoli, brussels sprouts, spinach, and oranges.
  • Vitamin K: spinach, kale, blueberries, figs, cheese, eggs, and meats.
  • Magnesium: green leafy vegetables, whole grains, legumes, nuts, seeds, breakfast cereals, tap water, and bottled drinking water.
  • Potassium: dried apricots, lentils, potatoes, milk, coffee, tea, and other nonalcoholic beverages.
  • Sodium: you should reduce sodium intake to 1 teaspoon of salt per day. This should include salt used for cooking, eating, and drinking.

It is best to get the nutrients that you need from food that you consume rather than supplementing with pills. Most people can consume the appropriate amounts of vitamins and minerals through eating a diet full of variety. If you are unsure whether you are getting enough of these vitamins and minerals, consult with your doctor or a registered dietician.