LIFE PLANNING
A special advertising publication of The Berkshire Eagle Saturday, March 15, 2025
Why regular wellness exams matter more after 50
Seniors are a growing and increasingly prosperous demographic. As the senior population increases, a greater emphasis must be placed on keeping aging individuals healthy.
Wellness checks are important at any age, but they bear even more significance as individuals grow older.
Age brings with it many things, including experience and wisdom. But age also brings an increased risk for health problems. Aging men and women are vulnerable to chronic conditions like heart disease, COPD, cancer, and arthritis. It’s noteworthy that many chronic health conditions fail to produce any symptoms until they have progressed to a point where treatment is difficult.
Annual wellness exams can help older adults take charge of their health and stay as healthy as possible. It’s possible for a person to preserve his or her health (and possibly life) through check-ups and easy tests. Here are some common screenings
and health recommendations that come up in the prime of one’s life.
• Colorectal cancer screening: A colon cancer screening is recommended for everyone at age 45. Colon cancer is the second-leading cause of cancer deaths in the United States, and risk increases at age 45. Although people seldom look forward to a colonoscopy and the required prep, putting off this test due to a little discomfort may result in missing colon cancer at its earliest stage when it is most treatable.
• Cholesterol screening: This simple blood test can help evaluate the risk for heart disease. High cholesterol can contribute to the buildup of plaque in the arteries, making them narrower and less flexible, according to Sharecare, Inc.
• Mammogram: Most health organizations recommend annual mammogram screenings from age 40 until menopause. Then it may be possible to have a mammogram every other
year for those who are at average risk. It is important for women to discuss mammogram frequency with their doctors, particularly if there is a family history of breast cancer.
• Diabetes: ChenMed says diabetes may be more common in older adults, so regular screenings for this illness can enable early diagnosis and management.
• Testicular cancer screening: This test generally is not recommended without symptoms. Some organizations suggest men with a family
history or other risk factors consider performing self-examinations.
• Vaccination needs: Doctors can alert patients to recommended vaccinations during wellness exams. Seniors should receive an annual flu shot and updated COVID-19 vaccination as available. Pneumococcal vaccine can protect against pneumococcal disease that can lead to pneumonia, meningitis and bloodstream infections. Adults over 50 also should receive a vaccination for shingles, which can occur in older age in those who have previously experienced chickenpox.
There are additional advantages to routine health checkups. Doctors can inquire about fitness routines, stress, sleep, and diet to see if patients are within the guidelines for healthy living.
Older age may make a person wiser, but the risk for various health issues and certain diseases increases with age. Routine health check-ups can keep doctors and patients on the same page.
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How reading helps protect your brain as you age
Aging and change go hand in hand. Although some may bemoan the gray hairs that start to arrive or stiffness in the knees that seems to sneak up on a person in middle age, such concerns are not necessarily enough to lose sleep over. However, many people 50 or older are nervous about the potential for cognitive issues like dementia as they grow older.
The Alzheimer’s Association estimates that 6.7 million people have Alzheimer’s disease in the United States. The Alzheimer Society of Canada estimates that there were 733,040 people living with dementia in the country as of January 1, 2024. Alzheimer’s disease and other dementias can rob people of their memories, personalities and abilities to live satisfying, independent lives. While it may not be impossible to prevent all cognitive issues completely, there is reason to believe that reading could be an ally in cognitive care.
The American Academy of Neurology says that reading stimulates the brain and has been shown to slow down cognitive decline in old age. Reading also may help slow down memory loss.
The American Academy of Neurology says that reading stimulates the brain and has been shown to slow down cognitive decline in old age. Reading engages different regions of the brain, promoting activity that strengthens neural connections. This stimulation can help to preserve memory and slow the progression of cognitive disorders.
The powers of reading were noticed more than 10 years ago when a 2013 study from researchers at Emory University measured readers’ MRI scans as they read books. Researchers found that the deeper readers immersed themselves in a story, the more areas of their brains were activated. Interestingly, this heightened activity remained elevated for several days after participants finished their books. The study suggests that the more a person reads, the stronger and more resilient the brain’s complex neural networks become over time.
Additional evidence that reading can help the brain was noted by researchers at the Texas A&M School of Public Health. A 2024 study suggests that older people with mild cognitive impairment who engage in high levels of activities like reading, hobbies and word games have better memory, working memory, attention, and processing speed than those who do not take part in such endeavors. Furthermore, a 2021 study published in Neurology found that high levels of cognitive activity, like reading and writing letters, can delay the onset of Alzheimer’s disease by five years among those age 80 and over.
HOW TO MAKE READING PART OF YOUR ROUTINE
Incorporating reading into your daily life doesn’t require drastic changes. Here are some tips to make reading a regular habit:
• Set a daily reading goal: Aim for at least 20 minutes of reading each day to stimulate your brain regularly.
• Join a book club: Socializing around reading adds an extra layer of engagement and can deepen your enjoyment.
• Explore different genres: Variety keeps your brain active and exposed to new ideas and styles.
• Use audiobooks: If traditional reading is challenging, audiobooks can provide similar cognitive benefits.
• Combine reading with other activities: For example, read during your commute or listen to an audiobook while exercising.
• Read aloud to engage multiple senses: Reading aloud can enhance your memory and focus by involving both auditory and visual processing.
This can further stimulate the brain and reinforce the retention of information.
• Challenge yourself with complex material: Reading more complex or unfamiliar material, such as non-fiction, historical books, or philosophical texts, can improve cognitive flexibility and problem-solving skills.
Reading is much more than a leisurely pastime — it’s an investment in your brain health. By making reading a consistent part of your routine, you can help to preserve cognitive function, delay age-related decline and enjoy a richer, more stimulating life as you age. It’s never too late to pick up a book and give your brain the workout it deserves.
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Your second act: Rethinking work after retirement
Many people see their careers as one of their many defining characteristics. Children are often asked what they want to be when they grow up, and as adults they will likely be asked “What do you do for a living?” more times than they can remember. Work is undoubtedly a major component of life for most people from the time they leave school to the day when they retire. And a growing number of adults value work so much that they pivot to second careers.
A phenomenon known as “unretirement” occurs when people who have previously retired return to the workforce. A 2010 paper published in the Journal of Human Resources found nearly 50 percent of retirees followed a nontraditional retirement path that involved partial retirement or unretirement. According to a recent Retirement Saving & Spending Study from T. Rowe Price, around 20 percent of retirees are working either full- or part-time, while 7 percent of study respondents are looking for employment. Some people return to work for financial reasons while others seek the social and emotional benefits employment can bring. But individuals mulling a return to work or those currently working but trying to determine a second act should not feel beholden to previous career paths. A second trip around the employment block can involve an entirely different line of work. The following are some things to look for in a second act.
• Flexibility: Choose a career path that enables you to set your own schedule or possibly work part-time if that is your preference. This way you can still reap some of the benefits of retirement, including the flexibility to travel.
• Social interaction: Adults may lose daily opportunities to be social when they retire, which can compound feelings of isolation common among retirees. Consider a second career that lets you interact with a number of people and continue to build relationships and a good network.
• Personal passions: Reflect on what you might do for work if money were no object. This may help you narrow down new opportunities that are in line with your interests and passions. Find a job that utilizes your skills and experience and meshes with your interests. A former graphic artist, for example, may decide to teach design to young people.
• Nonprofit opportunities: Many retirees spent years in high-stress corporate environments where bottom lines may be more important than the bigger picture. Shifting to a career in the nonprofit sector can be a personally fulfilling job that utilizes skills learned in the corporate world.
• Consulting or contract work: If you’re a retiree who loved your job, you might want to consider having a second career as a consultant or contractor in the same field.
• Skill development: Consider taking courses, attending workshops or earning certifications to gain skills that align with your desired second career. This can make you more competitive in the job market and open up new opportunities.
• Remote work options: Explore careers that offer remote or hybrid work opportunities, allowing you to work from the comfort of your home while maintaining a healthy work-life balance.
• Networking: Connect with former colleagues, friends or industry groups to discover potential opportunities and
gain insights into new career paths. Networking can be invaluable in navigating a successful second act.
Smart money moves as retirement nears
Freedom is often cited as a benefit of retirement. Many professionals look forward to the day when they retire and have more free time and the freedom to spend that time however they choose. Of course, the opportunity to spend retirement how one sees fit typically requires considerable financial freedom.
Financial planning for retirement is often emphasized to young professionals beginning their careers. But it’s equally important that people on the cusp of retirement continue to look for ways to protect and grow their wealth. As retirement draws near, professionals can consider these strategies to ensure they have the financial freedom to make their golden years shine even brighter.
• Plan to grow your wealth in retirement. It’s widely assumed that retirees need less income after calling it a career because the need to save for retirement is no longer present. However, some expenses, including health care, may rise in retirement, which underscores the need to continue growing your wealth. Cost-of-living also will increase over the course of your retirement years, which highlights the need to keep growing wealth in retire-
ment. It can be tricky to protect your existing retirement savings as you approach the end of your career while also growing that wealth, so it is best to work with a financial planner to navigate that situation.
• Maintain a mix with your investments. A model from the Schwab Center for Financial Research indicated that a hypothetical retiree with a $2 million portfolio in year one of retirement will have slightly less than $1 million left 30 years later if her portfolio maintains a mix of 60 percent stocks and 40 percent bonds and cash. The model found that a second hypothetical investor with the same size portfolio in year one of retirement will run out of funds prior to year 29 if his portfolio is 20 percent stocks and 80 percent bonds and cash. Though conventional wisdom suggests limiting risk as retirement nears and eliminating it entirely upon retiring, modern retirees are living longer and may therefore need to maintain a mix of investments to ensure they don’t outlive their money.
• Make the maximum allowable contributions. Many aging professionals may not have saved as much for retirement as they might have
hoped to upon starting their careers decades ago. In fact, a 2024 survey from Prudential Financial found that many 55-year-olds have fallen far short of establishing the level of financial security they will need in retirement. The Prudential survey found that 55-year-olds had a median retirement savings of less than $50,000, a number that falls considerably short of the recommended goal of having eight times
one’s annual income saved by this age. If that situation sounds familiar for professionals nearing retirement age, then now is the time to begin catching up. Make the maximum allowable contributions to a 401(k) plan ($23,000 in 2024) and/or an IRA ($7,000). In addition, the Internal Revenue Service notes that IRA catch-up contributions remained $1,000 for individuals age 50 and over in 2024.
Thinking about downsizing?
Here’s what to
The phrase “bigger is better” has endured for quite some time. Though it may be impossible to pinpoint precisely who coined the phrase, its lesson that larger things tend to be more valuable than smaller alternatives is applicable in numerous situations. But no adage is applicable to every situation, and in some instances people may find that bigger is not better. Downsizing is an approach many individuals consider after turning 50. Parents who are empty nesters and others nearing retirement may wonder if the time is right to downsize from their current homes. Though that’s a strategy millions of people have adopted over time, the decision is not always so simple. Individuals over 50 who are trying to determine if downsizing is right for them can consider a host of factors before making a decision.
• Monthly housing expenses: Before downsizing their homes, individuals should determine just how much
think about first
they’re currently spending on housing. Individuals who have fixed rate mortgages likely know the amount of their monthly mortgage payment, but what about maintenance? Home maintenance expenses fluctuate, but a careful examination of the previous 12 months’ expenditures can give homeowners an idea of just how much they’re spending to maintain their properties. The number may be eye-opening, as Thumbtack’s “Home Care Price Index” released in the third quarter of 2024 revealed that the average annual cost to maintain a single family home reached an all-time high of $10,433. If such expenses are preventing homeowners from building their retirement nest eggs, then it might be time to seek alternative housing.
• Real estate prices: Real estate prices have skyrocketed in recent years, which can be both good and bad for current homeowners considering downsizing. Many people who
downsize look to move from a singlefamily home into a condominium, where maintenance tasks are typically handled by a homeowners’ association (HOA). Such communities typically charge HOA fees, which can be minimal or considerable. In addition, the price of condominiums has risen in recent years, with the lender New American Funding reporting in early 2024 that the median sale price of a condo reached $341,000. So homeowners who want to downsize their homes
may end up taking most of the profit from selling their current properties and reinvesting it in a costly condo. Some may deem that worthwhile, while others may find the cost savings of downsizing in the current market are negligible.
• Emotional attachment: Downsizing may be considered with cost savings in mind, but it’s important to consider your emotional attachment to your current home. Many homeowners over 50 raised their families in their current homes, and letting go of a property where so many memories were made can be difficult. Homeowners who are not prepared to move on from properties that are meaningful to them and their families can consider additional ways to downsize their financial obligations. Downsizing is something many homeowners over 50 consider.
Any decision regarding downsizing is best made after considering a range of variables.
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Time management tips for busy adults
Busy days tend to be productive days. But when especially busy days are strung together, adults can begin to feel a little overwhelmed and may wonder if there’s anything they can do to make hectic schedules more manageable.
Time management strategies can be an effective tool in busy adults’ arsenals. Efficient time management can free up more minutes or hours in the day, which can ultimately afford adults more time to exhale and thus make each day seem a little less overwhelming. Time management may require a little trial and error before adults find a formula that works for them, but the following are some tips to improve personal efficiency each day.
• Identify tasks that can be tackled at night. A hectic start to a morning can set a bad precedent for the rest of the day. With that in mind, adults can identify tasks they can perform at night to ensure mornings are less hectic. Lay out clothes the night before to save the trouble of finding an outfit in the morning. Prepare the family’s lunches and even breakfasts the night before so mornings go more smoothly.
• Exercise in the morning. A recent study from the World Health Organization published in the Lancet Global Health Journal found that 31 percent of adults don’t get enough exercise. Lack of routine physical activity has been linked to a host of negative health outcomes, including an increased risk for conditions like heart disease, diabetes, cancer, and stroke. Adults who exercise at night may find that attempts to squeeze in early evening or nighttime workouts add to feelings of being overwhelmed brought on by busy schedules. Exercising in the morning
can free up time for other tasks in the evening, and doing so can even make it easier to manage daily stress, as the Mayo Clinic reports that exercise in any form releases endorphins and helps to relieve stress.
• Minimize distractions. Distractions are arguably more prevalent than ever, as many adults feel nary a minute goes by without a smartphone notification and/or message from friends, family and coworkers. Minimizing those distractions and resolving to tackle one task at a time can improve efficiency and reduce stress. Turn off smartphone notifications from apps that are not vital to work and family. During the workday, prioritize tasks each day and block off hours on your schedule so time can be devoted exclusively to the most important jobs. If hours on a schedule are left open, coworkers may schedule meetings that can make it difficult to complete necessary tasks.
• Incorporate small breaks throughout the day: Constant work without breaks can lead to burnout and decreased productivity. Taking short, regular breaks throughout the day can boost energy levels, improve focus, and reduce stress. Adults can use these breaks for a walk, a quick stretch, or a few minutes of meditation.
• Use productivity tools and apps: There are numerous productivity tools and apps designed to help individuals stay organized and manage their time more effectively. Whether it’s using a calendar app to schedule appointments, a to-do list app for tracking tasks, or a time-tracking app to monitor work hours, leveraging technology can improve efficiency.
• Learn to say “no” when necessary: Busy adults often take on too many responsibilities because they feel obligated to please others. Learning to say “no” is an essential skill for effective time management. By setting boundaries and politely declining nonessential tasks or commitments, adults can protect their time and energy for the most important priorities.
• Adjust as necessary. Flexibility is a must when trying to avoid feeling overwhelmed. Each day presents its own unique and fluid challenges, so remaining flexible can help busy adults overcome unforeseen obstacles. In addition, some time management strategies may not be effective for everyone nor useful every day, so it’s best to recognize the need to adjust from time to time.
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Common questions about reverse mortgages: What you need to know
Homeownership is a dream for millions of people across the globe. The National Association of Realtors indicates real estate has historically exhibited long-term, stable growth in value. Money spent on rent is money that a person will never see again. However, paying a traditional mortgage every month enables homeowners to build equity and can be a means to securing one’s financial future.
Homeowners typically can lean on the value of their homes should they need money for improvement projects or other plans. Reverse mortgages are one way to do just that. Who is eligible for a reverse mortgage? People near retirement age are eligible for a specific type of loan they can borrow against. Known as a “reverse mortgage,” this type of loan can be great for people 62 or older who perhaps can no longer make payments on their home, or require a sum of money to use right now, without wanting to sell their home.
WHO IS ELIGIBLE FOR A REVERSE MORTGAGE?
People near retirement age are eligible for a specific type of loan they can
borrow against. Known as a “reverse mortgage,” this type of loan can be great for people 62 or older who perhaps can no longer make payments on their home, or require a sum of money to use right now, without wanting to sell their home.
In addition to meeting the age requirement, a borrower must live at the property as a primary residence and certify occupancy annually to be eligible for a reverse mortgage. Also, the property must be maintained in the same condition as when the reverse mortgage was obtained, says Fannie Mae.
HOW DOES A REVERSE MORTGAGE WORK?
The Consumer Finance Protection Bureau says a reverse mortgage, commonly a Home Equity Conversion Mortgage, which is the most popular type of reverse mortgage loan, is different from a traditional mortgage. Instead of making monthly payments to bring down the amount owed on the loan, a reverse mortgage features no monthly payments. Rather, interest and fees are added to the loan balance each month and the balance grows.
The loan is repaid when the borrower no longer lives in the home.
WHAT ELSE SHOULD I KNOW?
With a reverse mortgage, even though borrowers are not making monthly mortgage payments, they are still responsible for paying propertyrelated expenses on time, including, real estate and property taxes, insurance premiums, HOA fees, and utilities. Reverse mortgages also come with additional costs, including origination fees and mortgage insurance up to 2.5 percent of the home’s appraised value, says Forbes. It’s important to note that most interest rates on these loans are variable, meaning they can rise over time and thus increase the cost of borrowing. In addition, unlike traditional mortgage payments, interest payments on reverse mortgages aren’t tax-deductible.
HOW IS A REVERSE MORTGAGE PAID BACK?
A reverse mortgage is not free mon-
ey. The homeowners or their heirs will eventually have to pay back the loan when the borrowers no longer live at the property. This is usually achieved by selling the home.
The CFPB notes if a reverse mortgage loan balance is less than the amount the home is sold for, then the borrower keeps the difference. If the loan balance is more than the amount the home sells for at the appraised value, one can pay off the loan by selling the home for at least 95 percent of the home’s appraised value, known as the 95 percent rule. The money from the sale will go toward the outstanding loan balance and any remaining balance on the loan is paid for by mortgage insurance, which the borrower has been paying for the duration of the loan.
Reverse mortgages can be a consideration for older adults. However, it is essential to get all of the facts to make an informed decision.
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Stay active, stay safe: How
Exercise is a necessary component of good health. Physical activity improves overall well-being and can help a person maintain a healthy weight and bone density while improving flexibility and muscle strength. It is essential that people continue to exercise into their golden years for all of the reasons mentioned above. But adults age 50 and older should find an exercise program that won’t make them vulnerable to injury.
AARP and the Consumer Product Safety Commission says exerciserelated visits to the emergency room surpassed 107,000 for those aged 50 and older in 2020. That figure was even smaller than usual due to the COVID-19 pandemic being in effect. Poor form when exercising can be worse for an older adult than doing no exercise at all, particularly for people with arthritis or preexisting conditions. Older adults can keep these tips in mind to avoid exercise-related injuries.
• Ease into exercise. It is good to be excited about exercise, but jump-
ing in too quickly or intensely is a recipe for injury. This is particularly true in strength training when lifting too much weight can cause injuries like rotator cuff tears and lower back strain.
• Stretch regularly. Johns Hopkins Medicine says as a body ages, tendons get thicker and less elastic. Stretching can help counter this occurrence and help prevent injuries at age 50 or older. Stretching should be done slowly and smoothly. Do not force stretches or speed through them.
• Incorporate strength training. It is important to prevent muscle atrophy as you age, and strength training can help achieve that. Strength training also helps reduce the risk of bone fractures later in life. However, start slowly at minimal weight and low repetitions, and gradually build up. Try 10 to 12 repetitions to start. Work with a qualified physical therapist or personal trainer to learn the proper form.
• Warm up before exercise. Warming up involves slow motions to
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acclimate the body to exercise. It may include walking and other full-body movements. As opposed to stretching, a warm-up involves movements similar to the workout but done more slowly. Warm-ups increase blood flow to the muscles and improve tissue elasticity, says AARP.
• Vary your activities. Switch up the exercises you do so that you focus on different muscle groups on alternating days. This can help avoid overuse injuries that occur from working one part of the body or muscle group too frequently, according to Intermountain Health.
• Invest in good shoes. Choose workout footwear that is comfortable, supportive and designed for the activity you will be doing. Shop for athletic footwear in the afternoon to account for foot swelling. Older adults need to take extra precautions to avoid injuries while staying fit.
• Stay hydrated. Proper hydration helps maintain joint lubrication, muscle function and overall performance.
Dehydration can increase the risk of cramps and injuries.
• Consider low-impact exercises. Activities like swimming, cycling, or yoga can be gentler on joints and reduce the risk of strain, especially for those with arthritis or other joint issues.
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Understanding your long-term care options
Long-term care is an important component of financial and personal wellness planning. Planning for longterm-care can help aging individuals maintain their independence and quality of life into their golden years.
According to the National Institute on Aging, long-term care (LTC) involves a variety of services that accommodate a person’s health or personal care needs when they can no longer perform everyday tasks on their own. LTC can help people with chronic illnesses, disabilities or other conditions. LTC can be expensive, but planning for such needs can help families avoid financial strain and stress, and also provide peace of mind.
TYPES OF CARE
One of the initial steps when planning for LTC is to identify the available options. LTC is multi-faceted and can come in a variety of forms. LTC can involve in-home care, with a care provider coming into an individual’s home to offer services like housekeeping and assistance with personal care. In addition, LTC can take place in nursing homes or assisted living facilities. Adult daycare facilities also may be considered part of LTC.
PAYMENT OPTIONS
It’s important that families recognize that traditional health insurance does not cover the costs associated with LTC. In addition, Medicare cannot be used for LTC in most cases in the United States. It is essential to earmark funds or find alternatives to cover these costs.
with their needs and budgets. Additional financial tools to consider are a Health Savings Account (HSA) or a Flexible Spending Account (FSA), which allow for tax-advantaged savings specifically for health care expenses. Those with limited income can be eligible for Medicaid in the U.S., which can pay for nursing home care. However, it is important to research which homes accept Medicaid as a form of payment.
FURTHER ESTATE PLANNING
According to Medicare.gov, some insurance companies will enable people to use life insurance policies to pay for LTC. Long-term care insurance also merits consideration. This insurance may cover LTC facilities or even home care and medical equipment. Families can explore all their options and find a policy that aligns
People can work with licensed professionals to solidify long-term care and financial plans. An estate attorney can help create a durable power of attorney and a living will to ensure that health care and financial decisions are managed according to a person’s wishes if he or she becomes unable to do so. An irrevocable trust also could be beneficial in managing assets and potentially shielding families from LTC costs.
Families should discuss health care wishes and other financial plans as they pertain to long-term care. Early planning can help families navigate caring for aging individuals.
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How our nutritional needs evolve as we age
Healthy eating is important at any age and can set the course for a life of vitality and wellness. Sufficient nutrition can help prevent chronic illnesses and make sure that growing bodies develop properly. As one ages, various changes take place in the body, making healthy eating even more essential.
According to Healthline, nutritional deficiencies can effect aging individuals, which can decrease quality of life and lead to poor health outcomes. Individuals should pay attention to their vitamin and mineral intake at various ages so they do not miss out on important nutrients. As a person ages, here are some approaches to consider.
• Consume fewer calories: According to Connie Bales, PhD, RD, associate director of the Geriatric Research, Education, and Clinical Center at Durham VA Medical Center, people need fewer calories every decade. That’s because individuals are moving around less and have less muscle. This causes a decline in metabolic rate.
• Include more nutrient-dense foods: Even though caloric needs go down with age, it’s important to pack as much nutrition into the calories a person does consume. That means finding nutrient-rich foods like whole grains, fruits, nuts, beans, vegetables, fish, and lean cuts of meat.
• Consume more lean protein: Muscle loss and loss of strength can develop as a person ages. Healthline says the average adult loses 3 to 8 percent of their muscle mass each decade after age 30. Eating more protein could help aging bodies maintain muscle.
• Eat fortified cereals and grains: The ability to absorb vitamin B12 can decrease as one gets older and with the use of certain medicines. Many health professionals recommend patients get more vitamin B12 by consuming foods enriched with this vitamin. Vitamin supplements may be needed in addition to food.
• Drink more fluids: Health.com says sensation of thirst declines with age. Drinking water and other fluids becomes a priority to stay hydrated. It also helps with digestion.
• Prioritize bone health: Osteoporosis is a concern for older adults, particularly women who have reached menopause. Osteoporosis occurs when bones become brittle and can break from only the slightest bump or fall, says the Mayo Clinic. Vitamin D and calcium help strengthen bones, and older adults may need more of these nutrients.
• Incorporate fiber-rich foods: Digestive health tends to slow down with age, and adequate fiber intake is key to preventing constipation and promoting gut health. Foods like whole grains, fruits, vegetables, and legumes are great sources of fiber.
• Pay attention to vitamin D intake: The body’s ability to produce vitamin D from sunlight decreases with age. As vitamin D plays a critical role in immune function and bone health, it’s important for older adults to get enough through fortified foods, supplements, or safe sun exposure.
• Consider smaller, more frequent meals: Older adults may ex-
perience a decrease in appetite or changes in digestion. Eating smaller, nutrient-dense meals throughout the day can ensure adequate intake of calories, vitamins, and minerals without overwhelming the digestive system.
• Limit added sugars: Age-related changes in metabolism may make it harder to process excess sugar, leading to higher risks of obesity, diabetes, and other health concerns. Cutting back on sugary foods and drinks can help prevent these issues.
• Support eye health: Vision problems become more common with age. Nutrients like vitamin A, lutein, and zeaxanthin—found in foods like carrots, spinach, and eggs—are impor-
tant for maintaining good eye health and reducing the risk of age-related macular degeneration.
• Incorporate antioxidants: Aging is associated with increased oxidative stress, which can accelerate aging and contribute to diseases like cancer. Foods rich in antioxidants, such as berries, dark leafy greens, and colorful vegetables, help protect against this damage and promote overall health.
Individuals should speak with their health care providers and nutritionists for further insight into their changing nutritional needs. Such professionals can help customize diets to address specific health concerns.
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