A Healthy Eating and Lifestyle Guide For Seniors

A Healthy Eating and Lifestyle Guide For Seniors

While it is important for people of all ages to stay healthy, it is especially important for senior citizens to maintain healthy eating habits as well as to stay active which is important in the prevention of chronic illnesses like diabetes, heart disease, and cancer. By practicing healthier living practices, senior citizens can maintain a healthy weight, avoid depression, and stay mentally sharp. Those participating in caring for the elderly should be aware of these healthy living practices and work to both encourage and facilitate them.

According to the U.S. Department of Health and Human Services and the U.S. Department of Agriculture, a healthy diet includes many different types of food that are rich in nutrients. They have outlined specifically what this eating plan entails at the website.. Because this eating plan is designed specifically for senior citizens, it focuses on the types of foods that are important for preventing common ailments of older Americans like obesity and serious chronic illnesses.

Healthy Eating 101:

By following some of the tips listed, senior citizens can start a healthier lifestyle today:

Healthy EatingDon’t skip meals. It is important to eat regularly in order to maintain normal metabolism and not become tempted to eat higher fat foods when food is consumed.Eat a diet that is high in fiber. By eating foods like whole-grain breads, beans, vegetables, and fruits, you can lower your susceptibility to diabetes and heart disease.Senior citizens especially should begin to adjust their diet to one that includes less calories and fat because the body will need less as it ages.

Calcium and Vitamin D are very important for nutrition and keeping bones strong. You can get this by either getting in at least three servings of dairy every day, or substituting these with soy-based beverages and proteins.

Senior citizens will have a harder time absorbing adequate amounts of the B12 vitamin. For this reason, it is important to eat cereals fortified with this nutrient or taking vitamin B12 and forskolin extract supplements with meals.

Snack the smart way. Senior citizens will want to limit the amount of unhealthy snacking they do which involves foods high in calories and sugars. Instead, keep small portions of dried fruit, peanut butter, or crackers at hand to keep the appetite under control while remaining healthy.

Drink plenty of water. Although senior citizens often feel less thirsty then they used to, it is important to stay hydrated by either drinking water or water-based beverages like tea, coffee, soup, and skim milk.

Planning and Preparing Meals

Sometimes people find it hard to eat healthily because eating is often a social event which involves many people with different eating preferences and goals. While it is important to be able to enjoy a meal with family and friends, it is also important to maintain your own eating integrity by making sure everyone is on board with your personal healthy eating goals. Friends and family, as well as those providing elder care should facilitate healthy eating, not detour from it.

The following tips address ways that senior citizens can maintain the healthy eating habits without sacrificing the social aspect of sharing a meal with others or learning to adjust to a lifestyle that involves eating with less people on a day-to-day basis.

Grocery shopping with others. This can be a fun and smart way to control the cost and quantity of food that you consume. If you don’t live with many people, this is a good way to split large-quantity items like potatoes and eggs which you may not be ableto use before expiration.

A time saving a smart way to eat healthy is cooking large quantities of food ahead of time and portioning for heating on later dates.

A quick way to prepare meals for yourself or for guests involves keeping frozen or canned fruits and vegetables on hand. Draining and/or rinsing canned foods is a good way to lower sodium or calories in foods that are kept in high sugar or high salt fluids.

Eating or preparing a meal shouldn’t always be a chore. Trying new recipes or eating outside can be a fun new twist on a meal with someone special.Try to eat with people you enjoy to be around.

Some senior citizens have difficulty preparing meals, which is why it is important to become informed about home health care agencies or eldercare facilities that can aid in providing meals. The Eldercare Locator number is 1-800-677-1116.

Loss of Appetite or Desire to Eat

There are various reasons for why some senior citizens may not eat as well as they should or lose the desire to eat completely.

If you find that it is difficult to eat well, then it is best to speak with a healthcare provider or someone involved in your elder care about what can be done to help you eat better.

Some senior citizens are unable to eat well due to issues involving the condition of their teeth or issues with dentures. Checking with a dentist about physical pain that occurs when eating or other issues can help with these issues that lead to poorer eating habits.

When senior citizens lose family and friends or become depressed about events in their life, they may lose the desire to eat. In these instances, it is of the utmost importance that these individuals seek help from people they trust like their family, friends, church community, or those assisting with their elder care that will happily help them in finding ways to continue a healthy lifestyle and eating plan.

Some senior citizens complain that the flavor of foods change when they begin to take certain medications. While it is best to consult with a physician about issues surrounding medication, people can also take vitamin supplements with food that will help them stay healthy.

If you have someone who assists with your in home care, ask them to be vigilant about helping you eat healthy. Have them remind you to eat, and ask them to lend you a hand in preparing meals that are good for you.

Healthy Weight

Healthy Weight

Maintaining a healthy weight is important for being able to function in day-to-day life as well as stay mentally sharp. Senior citizens often lose or gain weigh as they age. If you are unsure about what weight you should maintain, consult your physician.

Health Risks Associated with Being Underweight

  • poor memory
  • compromised immunity
  • osteoporosis (weak bones)
  • decreases strength
  • hypothermia (lowered body temperature)
  • constipation

Health Risks Associated with Being Overweight

  • type 2 diabetes
  • high blood pressure
  • high cholesterol
  • heart disease
  • stroke (lack of oxygen transported to the brain)
  • some cancers
  • gallbladder disease

Because healthy weights will differ for everyone, it is important to verify with a physician whether it is healthy for you personally to lose or gain weight.

Staying Active

Participating in regular healthy amounts of physical activity can not only make you feel better, but it can make you less prone to diabetes, heart disease, and colon cancer. Staying active can be difficult for senior citizens, still it is an important part of a healthy lifestyle.

The following are some tips for maintaining a lifestyle that incorporates physical activity:

Know what amount of physical activity is appropriate for you. Everyone has different levels of activity that is safe for them, and while remaining active is important, always consult a health care provider about what is right for your lifestyle.
Take time to warm up, cool down, or take breaks when participating in a session of increased physical activity. Take it slow. Always start slowly and build up to more intense levels of physical activities. If you experience any pain, dizziness, or shortness of breath during exercise, stop the activity immediately.
Drink water. Dress appropriately if you decide to exercise outdoors. Wear warmer clothes during the winter and wear lighter clothes during the summer while applying sunscreen or wearing sunglasses. Wear the correct shoes for the activities that you participate in.

Types of Activity

Brisk walkingAerobic activities include activities that increase the heart rate and work the larger muscle groups. You may be able to speak a few words, but would not be able to carry on an entire conversation due to breathing patterns. Some examples of aerobics include:

  • brisk walking
  • water aerobics
  • tennis
  • house work
  • active play with children or pets
  • dancing

Begin incorporating small periods of this activity into your schedule during the week while slowly increasing the duration and frequency as time progresses. It is also important to incorporate different types of exercise that focus on balance and flexibility. Becoming used to a lifestyle with regular patterns of aerobic activity can reduce the effects of aging, control weight, lower risk of heart disease, improve flexibility, increase mood and energy, and expand social networks by meeting new people while doing various activities.

Strengthening activities involve the use of muscle groups against resistant forces like when lifting weights or doing yard work that involves lifting, digging, or pushing a lawn mower. This type of activity can keep muscles strong, reduce the need for a cane, reduce risk of bone injury, and help maintain a healthy weight.

Balance activities focus on muscles in specific areas of the body that encourage control as you move through space, reducing the likelihood of falls. This kind of activity could include walking heel to toe, standing on one foot, getting out of a sitting position without the use of the hands, and standing on the tip of your toes. Balance activities can help you stay steady on your feet and reduce the risk of fall and subsequent injury.

Flexibility activities increase the length of the muscles and can include stretching, yoga, and popular exercise programs like pilates. These activities can maintain the flexibility of joints, prevent stiffness, prevent injuries, and lower stress levels in general.

Weight-bearing activities require the muscles to work against gravity where the arms or legs bear the weight of the body. Activities like walking, tennis, and climbing stairs can build and maintain bone mass or reduce the risk of bone fractures.

Some activities incorporate multiple types of strengthening addressed above. What is important is that senior citizens find an enjoyable and do-able activity that will help them incorporate as many benefits as possible which will have far-reaching benefits to their health.

It’s Easy to Stay Healthy

A common misconception is that it takes an excessive amount of time and extra energy to maintain a healthy lifestyle. However, by just taking short walks for ten minutes a time or cleaning the house regularly can be practical ways to incorporate different physical activities into your daily schedule. And remember, staying healthy as a senior citizen will have increasing benefits as you continue to age.

Staying Motivated to Take Care of Yourself

Just because we age doesn’t mean that we are any less stressed by occurrences in life that may make us feel bad about ourselves or decrease our motivation to be good to ourselves. If anything, many of the challenges senior citizens face add stress. Losing loved ones and friends or having trouble being independent with the added stressed of disease and functioning due to aging can cause depression or lifestyle changes that contribute to bad health. Here are some important tips for being good to yourself when you may not feel motivated due to circumstances out of your control:

  • Get plenty of sleep
  • Stay connected with family and friends
  • Join clubs or other social groups that you enjoy
  • Spend time with people that you enjoy
  • Volunteer at organizations in your community
  • Work a part-time job that isn’t too stressful or demanding
  • Watch a funny movie or find a way to laugh
  • Take up a hobby that you enjoy

Most importantly, senior citizens should remember that it is relatively easy and worth-while to maintain a healthy lifestyle as they age. Be sure to keep family, friends, and those involved in your elder care informed of your goals as they can help assist you. And remembering to eat healthy meals regularly, getting in physical activity, getting enough sleep, and being good to yourself are critical for maintaining a healthy lifestyle.

Everything You Should Know About Facials

Most of the times, a facial is defined as a beauty treatment to restore a clear, healthy complexion to give you a perfect skin. Most of the treatments will involve cleansing to get rid of any dead skin, using a toner to clean dirt, unblocked pores and moisturizing to brighten and rehydrate the skin. Also, most spa facials involve a massage to leave you feeling relaxed, pampered and refreshed. If you are interested in knowing more about facial treatments and its processes, bareskinstudio.com is a reliable option for you to set an appointment.

Here are some of the important factors that  you need to take into consideration when getting a facial treatment

How to make your radiant skin lasts after a spa facial

A skin treatment will help your complexion in the short term, but it is up to you to ensure you keep your newly radiant skin looking healthy in between treatments. It is recommended to maintain the skin clean. Otherwise, the treatment won’t be able to kick-start the cell renewal process that helps you to keep looking young. Toner, cleanser, and moisturizer must be used every single day, no matter what type of skin you have. Try to exfoliate at least two times per week, and you also will need to apply a face mask as part of your beauty routine to maintain your skin beautifully.

Face masks

There are several kinds of face masks and facials. If you decided to have a spa facial, then you are likely to have a choice or different types. Most beauty therapists or estheticians will talk with you about your skin type and will choose the right products to use on you based the answers you provided him/her. Face masks products have different textures such as:

  • Wet gels
  • Thick and creamy
  • Thin peels
  • Dry clays
  • Oily
  • Lumpy

Side effects of face masks and facials

These treatments are usually very safe and don’t involve side effects, but there are a few things you need to be aware and also make your esthetician aware of those things.

  • If you have allergies, tell your beauty esthetician as they might need to change the products about to be used on you
  • If you are pregnant, also tell your therapist, and he or she will be able to decide whether the products and treatments are suitable for you.
  • If you feel uncomfortable let your beauty esthetician know
  • If the products used on you cause discomfort, irritation or any pain, again let your therapist know about it

Facials are known for fixing common skin problems. Masks, peels, or exfoliation with astringents will get deep into the upper layer of the skin to strip away dead skin cells and reveal new cells underneath. A professional facial treatment will help you to achieve a younger looking skin by increasing your skin’s elasticity, improving textural irregularities, and tightening facial contours. Of course, a great facial will also help you to reduce wrinkles and fine lines, erasing years from your appearance, without any use of invasive procedures. This video explains some of the advantages of getting a facial treatment.


How Popular Are Essential Oils

essential oil for babiesOver the last several years, the use of essential oil has undoubtedly been on the rise and has even gone mainstream. In fact, the market of essential oil and aromatherapy had a record breaking year in 2015, which shown a large revenue among the essential oil participants. It has been said that the reason behind this great popularity of the essential industry is the use of natural or herbal medicine treatments.

The Contributing Factors to the Rise in Popularity of Essential Oils

The market of essential oil and aromatherapy is on the rise and it is expected to grow in the next coming years and in the future. For years, it has been used by many people for various purposes. Here are some reasons behind the growing popularity of essential oils.

The Natural Oil is Proven Beneficial for Various Uses. Many users have found that essential oils are valuable natural oils extracted from roots or plants. They are known to have a wide variety of uses and benefits, including for cooking, physical health, skin care and even for home cleaning. They are also growing in popularity as ways to treat some minor pains and aches. There are also the best essential oils for fleas that you and your kids can use.

It is Natural and Safe. Essential oils have been used for different medicinal purposes. The use of these natural oils has boomed, especially among families who want to stay away from antibiotics and pharmaceutical drugs. Plus, essential oils don’t carry side effects. The only effect they have are the calming, relaxing and healing benefits.

Cheaper Than Medical Costs. Essential oils are natural resources that do wonders for a lot of people. While it is not an instant relief for minor aches and pains, many users say that once they use essential oil regularly, they relieve the pain efficiently. Experts actually revealed that the natural aromatic compounds that can be found in the bark, flowers, roots, stems and seeds of plants are becoming very popular today. The hefty medical costs are also leading many people to the use of essential oils for minor pains.

Although essential oils have been known for its healing and therapeutic benefits, going to an expert is still a great idea to ensure efficient and reliable healing.

Baby Onesies Still as Stylish as Ever

Baby OnesiesOne of the hottest trends in fashion today is the adult onesie. Whether it is being worn ironically or as a way to be comfortable, this onesie is making waves all over the world. It comes in so many designs and colors that it’s hard not to find at least one that’s appealing to everyone. But even with all the excitement over onesies for adults, onesies for babies are still very much on trend.

They have always been on the low end of the style scale, as they serve a more functional role and provide a way for babies to be kept warm all year round.

The baby onesie’s popularity has never really been struck a serious blow. It is always in fashion to budget-minded parents and those who appreciate the convenience it provides. They love how easy it is to slip on and how comfortable it feels for the baby. For those little ones who are starting to crawl, it’s nice to have something covering their knees to keep them from scraping themselves up on the floor.

While styles have changed over the years, even baby styles, onesies have remained a stalwart of the baby clothing industry. Everyone benefits from them and they make choosing an outfit a simple task. In recent years, there have been trendier versions of this popular clothing released. Name brands are getting in on the action and retailers like onesies for babies are stocking a wide variety of both functional and fashionable onesies for babies. There’s always been great demand for these, and there is no sign that it is slowing down.

If that traditional onesie design is suddenly considered a fashion faux pas, then someone will just find another way to design it to make parents and the fashion-minded happy. It’s simply impossible for a classic piece of clothing like this to die a death in fashion and to no longer be carried by retailers. Consumers can always count on the onesie being available in some form, but they may start to wonder if future generations will think the adult onesie came first, if that craze continues like it is.