Baby Boomers have made this crop of seniors the largest group ever 60 and over! There are many reasons to try to stay healthy at this age, not the least of which is the alternative. Quality of life begins and ends with health. When we can enjoy our grandchildren, attend events, participate in charity, garden, create and play, our lives are full. In this ebook, we lay out ten tips for staying healthy at any age, but aimed particularly at seniors. Read and enjoy!
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Exercise Sure, you’re tired of hearing that exercise is the be-all and end-all. You don’t want to get out and walk, or it’s snowing, or icy, or raining, and you can’t. But consider this: 30 minutes of exercise 5 times a week can help you to feel younger, and help you keep your independence. You will enjoy being with your grandchildren more, will have more energy, and be less likely to be prone to falls. Exercising will also help you sleep better, which is a health benefit in itself. If you’re already active, you know what to do. But where does a person start if they have a sedentary lifestyle or are overweight, or both? Here are some ideas for those circumstances. Always check with your doctor before starting an exercise program, and doing some gentle stretches first will keep your muscles safer. 1. What did you like to do when you were younger? Did you enjoy swimming? Think about joining a pool. There are lots of senior classes and swims at most city pools. Did you like to play tennis or badminton? How about starting a few gentle games of table tennis with a friend? 2. Walking is one of the most beneficial exercises, and doing it with a friend or a group of friends makes the time go by so quickly, you won’t even notice it. If the weather is inclement, see if you can get day passes to a gym with treadmills or an indoor track that’s not busy. 3. Dance! Together with a partner or alone, dancing is an excellent exercise. 4. Strength Training- This sounds difficult, but it’s really a matter of using light weights to tone your muscles and keep them strong. Try http://www.seniorexercisesonline.com/ for free exercise videos. 5. Try our exercise videos for seniors!
Brain Work An article by Scientific American shows that the “brain games” that are ubiquitous on the internet these days don’t necessarily help your cognitive abilities, but don’t hurt either. They say, “Perhaps computerized brain training will eventually evolve into a form of cybervaccine, in which socially-networked multiplayer training sessions every year will keep our brains forever young. In the meantime, you can get cheaper and easily accessed brain benefits the old-fashioned way: eat your fruits and vegetables, exercise, don’t be afraid to try new activities and be a social butterfly. Your brain will really thank you! “ Here are some ideas for keeping your brain active that won’t cost you an arm and a leg, and will keep you interacting with others. 1. Play cards and other games with real people, including poker, gin, hearts, Trivial Pursuit, Mexican train or Bunko. 2. Take a part time job. Whether you’re working in a retail store, doing carpentry or working some other skill you enjoy, your brain is involved and so is your social side. 3. Volunteer. There are many charities and good works who need people to help them continue their work. Giving them a hand a few hours a week gets you out and lets you enjoy the company of others. 4. Read. Newspapers, magazines, fiction, non-fiction, any kind of reading (or audio books, if your eyes are bad) are great for your brain. 5. Enroll in a class. Community colleges have short courses that will challenge you and make your mind work. 6. Work on puzzles by yourself or with others. This can be a crossword puzzle, word puzzles or Sudoku. Any puzzle that you work regularly helps to keep your mind active.
Don’t Smoke This is a tough one for those of you still smoking. But we’re going to give you the why-nots and also a few ideas on how to quit. It really is important. Why to quit: According to the American Lung Association: 1. An estimated 438,000 Americans die each year from diseases caused by smoking. Smoking is responsible for more than one in five U.S. deaths. 2. Many older adults say they do not quit smoking because doing so offers no benefit at an advanced age. However, there is strong evidence that smoking cessation even late in life not only adds years to life, but also improves quality of life. 3. Other reasons: Chronic lung disease, lung cancer, heart disease, stroke. OK, that’s enough of the bad stuff. How can you possibly quit a lifelong habit? You will need help. Don’t try to go off cigarettes cold turkey. 1. Medication (Bupropion SR, Varencline)- Here’s a personal story. My husband and I had smoked for 30 and 40 years respectively. We had both tried multiple times to quit, using different methods. Finally we took a medication(Zyban) that lowered our need for nicotine. We found that rather than needing a cigarette every half hour, we only felt the need about every four hours. That and a real dedication to quitting allowed us to both quit forever. It’s now been 15 years, and neither of us have any need for a cigarette, despite having been around smokers and having gone through major life events that would usually make us want to smoke. Of course, do talk to your doctor and pharmacist to be sure these medicines will be ok for you to take. 2. Nicotine gum and patches. These slowly release nicotine to help you go off cigarettes slowly. They are better than going cold turkey, but in my opinion getting more of the same addictive substance into your body isn’t a good way to stop. 3. Hypnosis, laser therapy, Acupuncture- these work for some people, but aren’t amongst the most reliable ways to quit. Sometimes doctors will recommend you follow two methods, such as a medication combined with a nicotine patch. Whatever way you decide to go, you will still need one more ingredient: 4. Willpower- Smoking has been a part of your life for a long time. You will need to work on ways to replace it, and unfortunately many of turn to food. That’s ok, but try to eat healthy food like celery and other vegetables, and don’t turn to candy and potato chips. Most importantly, talk to others, and believe in yourself. Plan on doing something fun with the money you save. You can do it!
Eat Right We can’t stress this one too much. You need a balanced diet. Many seniors eat when they’re hungry, and then eat fast foods or snack foods which contain little or no nutritional benefit (hello microwave popcorn!). Here’s what you need: Fruit – Not juice, but whole fruits. If you’re tired of bananas and apples, try berries(frozen ones are fine) with a little sugar, or try something different like a mango! Veggies – Try for 2 to 2 ½ cups of vegetables per day. A mix is best, with lettuce, spinach or kale, celery, carrots, peppers, a mix of colors. Calcium – Milk, yogurt, or cheese are your sources, although non-dairy sources include tofu, broccoli, almonds, and kale. Shoot for 1200 mg per day. Grains – Whole grains like whole grain bread, quinoa, brown rice or whole wheat pasta. One serving a day will do it. Protein – You’re going to need a couple of three-to-four ounce servings of lean meat, chicken, or fish to get the protein you need. Beans are also a great source of protein, as is tofu. Taste too bland? Add herbs and spices to jazz it up. Water – remember to sip water throughout the day to keep yourself hydrated, and to drink water with meals. That 8 ounces of water a day guideline is out the window, but do remember to drink water juices, milk, and teas or coffee without caffeine throughout your day. MagicKitchen.com is a wonderful way to make sure delicious meals are readily available in your freezer and are so easy to heat up and clean up after. You may never eat the same again! Here is our popular Stuffed Chicken ana Luisa, chicken stuffed with ham, cheese and artichoke hearts.
Prevent Falls CDC.Gov says, “Each year, one in every three adults ages 65 or older falls and 2 million are treated in emergency departments for fall-related injuries. And the risk of falling increases with each decade of life.” A series of falls can take away your independence. The reason for falls can be many and are often caused by underlying medical or physical problems. Here is a list of reasons that may cause falls: http://nihseniorhealth.gov/falls/causesandriskfactors/01.html Here are some things you can do to avoid falls: 1. You knew the #1 item would be exercise. We can’t stress often enough how important it is to be physically fit, or as fit as possible. If your muscles are strong, they can help prevent a fall. 2. Medications- talk to your pharmacist or doctor about the side effects of the medications you’re taking. Some may cause drowsiness or dizziness, which could result in a fall. Get up slowly, as blood can rush to your head when you get up quickly, which can result in dizziness or faintness. This can happen at any age! 3. Bathroom- install grab bars and a rubber mat in the bottom of the tub or shower. Have a shower seat available if you feel you need it. 4. Living area- remove throw rugs, which can be a slipping hazard. Make sure the lighting in the house is good. You can install a night light to light your way to the bathroom at night. Get a cordless phone so you can keep it near you. 5. Stairs- keep stairways well lit, and don’t rush up or down. Hang onto the handrails, and don’t wear your reading glasses while walking up or down. Stay fit, stay healthy, and falls should be much minimized!
See Doctor Regularly The truth is, no matter how fit you are, as you age, things can go wrong. What makes us lucky is that we are now living longer than ever, and can have full and happy lives after retirement. Seeing your doctor regularly ensures that your life will stay happy and serene, There are certain tests that a good doctor will want to perform, especially given your and your family’s medical history. Those may include a mammogram, tests for cholesterol and blood pressure, and a bone density test to check for osteoporosis. What he or she may not mention but you should do on your own is to get regular eye and hearing exams. Eye diseases, including macular degeneration, cataracts, and glaucoma are prevalent with age. Even if your eyes are perfect, regular eye exams can fend off disease that you are not aware of. There are other tests and labs that your doctor may perform at your regular visits, but you should ensure that certain tests are done. Here is a list of Recommended Tests and Procedures for Seniors.
Take Care of your Skin We all need to face the fact that wrinkles and sagging happen with age, despite the wrinklefree faces we see in Hollywood (largely the product of Photoshop and plastic surgery). As this video shows, we should accept the aging process with grace. We think you’ll enjoy this amusing song. Click the photo to go to Youtube and see it.
Now, back to the serious business of skin care. Skin cancer is the disease we want to avoid, we will leave wrinkle prevention and brown spots to the advertisers. Sunscreen is the answer and you should use a full fluid ounce to cover your whole body. There’s been some discussion in the medical community about whether chemicals in sunscreen are bad for you, but the American Academy of Dermatology says that “scientific evidence supports the beneficial effects of sunscreen” and that sunscreen is “an important tool in the fight against skin cancer.” If you have an inflammatory skin disease like eczema, you may want to avoid sunscreen, but discuss it with your doctor. Covering up is also an effective way to block the sun, especially with all the UV protection clothing out right now. However, a balance must be struck, because you also need vitamin D, which you get from the sun. The Vitamin D council says, “Vitamin D is important for good overall health and strong and healthy bones. It’s also an important factor in making sure your muscles, heart, lungs and brain work well and that your body can fight infection.” So do expose your bare skin to the sun for short periods of time. Be sure not to burn, you only need to expose your skin for about half the time necessary to burn to get enough Vitamin D. Learn More here: vitamindcouncil.org
Travel “Perhaps travel cannot prevent bigotry, but by demonstrating that all peoples cry, laugh, eat, worry, and die, it can introduce the idea that if we try and understand each other, we may even become friends.” Maya Angelou You don’t have to fly to Europe and get on a bus tour to travel (although that can be fun). Take your car or a bus with a friend to a nearby beach or tourist destination. Make it a day trip or a weekend sojourn. There are also a lot of senior-oriented trips available if you want to venture farther. Travel broadens the mind, excites the senses and creates wonderful memories. There are planning tips to keep in mind when traveling. 1. Bring along enough medication to last the whole trip, and check with your travel insurance to see if more is covered should you lose it. Travel books will often give you tips about how to handle medications. Some countries require you to keep a copy of your original prescription, depending on the type of medication. 2. If flying overseas, allow a day or two to rest and recover from jet lag. 3. Be careful, as you would at home, of going out at night, and be careful of your money and passport. Here are a number of websites which offer travel options and info for seniors: http://seniortravel.about.com/od/domesticvsinternational/u/TopDestinations.htm http://www.smartertravel.com/senior-travel/ http://seniortravel.about.com/ http://www.transitionsabroad.com/listings/travel/senior/
Sleep Well Research shows that older adults need more sleep than they did when they were younger adults, 7 to 9 hours a night. Unfortunately, often pain or the medications they take can keep people awake. There is also some research which suggests that older adults may produce less melatonin, which is the hormone that promotes sleep by regulating the body’s circadian rhythm, which is the body’s sleep-wake cycle. Of course, a snoring partner can also be a cause of less sleep. If you’re not sleeping well at night, depression and anxiety can take hold, and memory problems can begin. Here are eight tips for getting better sleep at night.
other earplugs, keeping out more noise.
1. If your partner snores or other noises like the refrigerator starting keep you awake, try some soft silicone earplugs. They only cover the ear canal, so they don’t become painful over time. And they are more effective than many
2. Try medication, but only occasionally. If I go three nights without a good night’s sleep, and I’m really dragging, I’ll take a half a sleeping pill prescribed by my doctor. That seems to get me back on track. 3. Exercise regularly. A healthy body is one that will sleep more regularly. 4. As boring as it may seem, try to establish a schedule where you go to bed and get up at the same time. 5. Try to avoid longs naps during the day. If you can manage a 20-minute power nap, you’re lucky and you should do it! 6. Alcohol is not your friend. It does seem to relax you, but it won’t help you sleep all night, and you will be more likely to wake up in the middle of the night. 7. Limit caffeine, and try not to drink caffeinated beverages in the afternoon and evening. 8. Don’t eat, read, or watch TV in bed. Your mind and body need to know that the bed is only for two things, sleeping and sex. Not both at the same time.
Focus on the things you’re grateful for Too often, depression hits seniors. There are often relevant causes such as lack of things to do, the death of relatives and friends, and medical conditions which combined with medication can cause physical problems and take away the things you enjoy doing. One way to combat circumstantial depression (as opposed to a depression caused by the brain, or clinical depression) is to focus on things you are grateful for, rather than thinking about the things you are missing out on. (If you have clinical depression, we recommend seeing your doctor. If suicidal, you should call the Suicide Hotline at 1-800-2738255.) A study at UC Davis actually showed that seniors who practiced gratitude actually had fewer physical symptoms, exercised more (I see a positive spiral happening here), and felt more connected. Here are some tips for being grateful (and happier): 1. Each day, take a moment to write down the things you’re grateful for. It could be for the kindness of a friend, or simply a laugh you had with someone. 2. Make time to give thanks to members of your family. When you give thanks, you receive thanks. 3. Make a habit of acknowledging every good thing that comes your way. It may be a simple compliment, or a kindness from a stranger. It may even be somebody being polite in an increasingly impolite society. 4. When you are having a particularly bad day, sit down and make a gratitude list. If you can, meditate or do yoga before making the list, to calm yourself and lessen angry and sad feelings. 5. Focus on what you have, not what you don’t have. The happiest people are satisfied with what they have, and don’t focus on what they need.
Thanks for Reading! We hope you’ve enjoyed our ebook, and we want to remind you again about our two menus at MagicKitchen.com. HomeStyle Menu- Tempting entrees, scrumptious sides and incredible desserts are sold separately so that you can build your meal. These meals are also categorized into healthy choices such as low-fat, low-carb, diabetic-friendly and glutenfree. MKMeals Special Menu- Created by our chefs and dietitians, this menu delivers delicious complete meals with an emphasis on specific dietary needs such as seniors meals, portion control, diabetic meals and meals for renal and dialysis diets.
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