March is National Nutrition Month!
What is Nutrition? Why is it Important?
Nutrition is about eating a healthy and balanced diet so that your body gets the nutrients that it needs. Nutrients are substances that are in the things that we consume that replenish our bodies and help them function properly. This includes carbohydrates, fats, proteins, vitamins, minerals, and water. Nutritional needs can change as we age. Although the needed calorie amounts change, the nutrients are vital for a prosperous and healthy life.
Good nutrition is important at all ages for energy and weight control. It can also prevent some diseases such as osteoporosis, high blood pressure, heart disease, Type 2 diabetes, and certain cancers.
Source: MedlinePlus.gov
Unique Needs of People 60 +
- Enjoy a variety of foods from each food group to help reduce your risk of developing chronic diseases such as high blood pressure, diabetes, hypertension, and heart disease.
- Choose foods with little to no added sugar, saturated fats, and sodium.
- Get enough protein during your day to maintain muscle mass.
- Focus on the nutrients you need, including potassium, calcium, vitamin D, dietary fiber, and vitamin B12.
- With age, you may lose some of your sense of thirst. Drink water often. Low- or fat-free milk and 100% juice can also help you stay hydrated. Limit beverages that have lots of added sugars or salt.
- Maintain a healthy weight or prevent additional weight gain by following a healthy dietary pattern and adopting an active lifestyle.
- Learn how much to eat from all five food groups and find out how many calories you need each day to help you maintain energy.
- Try to prevent foodborne illness (food poisoning) by maintaining food properly.
Source: MyPlate.gov
Joint Problems
As we age, we may notice problems with our joints, such as difficulty with movement or experiencing pain. Severe joint problems can make self-care and other daily tasks difficult to do. Joint complications can lead to an increased risk of balance problems, falls, and fractures. It is important to keep the pain under control. This can be done by watching your weight and participating in regular physical activity, which can lead to improved flexibility, mobility, and strength. You can possibly decrease the pain by using assistive devices such as:
- Long-handled shoe horns & sock-aids
- Reachers
- Easy-grip utensils
- Electric can openers
- Zipper and buttoning aids
- Writing aids
- Special gardening tools
- Key turners
- Grab bars
- Door knob or faucet adapters
Consult your healthcare provider if you need support with finding a licensed dietitian or nutritionist to help with weight loss options or if you need support from a physical or occupational therapist for strength and mobility support. A physical or occupational therapist can also assist with choosing assistive devices that are right for you.
Top 10 Health Concerns in Older Adults
It is no longer a rarity to live until you’re 80 or 90. In fact, most people want to live as long as they can. But 80 percent of people who are 60 and older have two or more chronic illnesses. As we age, our cells do not repair themselves as well as they once did. When our bodies go through these natural processes, we are at an increased risk of developing chronic disease. These are the top 10 most common chronic diseases:
- High Blood Pressure
- High Cholesterol
- Obesity
- Arthritis
- Coronary Artery Disease
- Diabetes
- Chronic Kidney Disease
- Heart Failure
- Depression
- Alzheimer’s Disease & Other Dementias
While aging increases the risk of chronic disease, there are many effective ways to manage and even prevent some of these conditions, such as staying healthy, active, and receiving regular check-ups from your healthcare provider. Early recognition and seeking appropriate help can greatly improve quality of life.
Source: EverydayHealth.com