Article From Debora Sloan, our nutrition and fitness expert!

 

6 Quick Dietary Tips for Seniors

 

 

 

You are what you eat, as they say. Most of us already know that it’s important to stay active daily and to follow a balanced diet to meet daily needs.  This goes for all ages and stages! However, for the aging population, there are some specific considerations and potential challenges to meeting changing needs.

 

Some common sentiments, according to seniors, include a decreased motivation to cook; concerns about food waste, especially for seniors living alone; appetite changes; budget constraints; decreased ability to chew and swallow foods; increased joint pain; and decreased mobility, which makes it harder to shop and cook independently.

 

Do some of these challenges affect you? Despite these challenges, there are lots of easy ways to boost your nutrition. Use this quick summary article to assess YOUR diet and get some quick tips to help you get what you need to stay healthy as you age.

 

1.    Protein

 

As we age, there is a natural process of muscle breakdown that occurs. You may have noticed that maintaining and building skeletal muscle is a bit different now than it was in your twenties! Doing functional exercises like climbing stairs, lifting groceries, and some resistance training helps a lot. But remember, we also need to consume sufficient protein to prevent muscle from wasting, and instead, help it grow. Good food sources include legumes, tofu, unsweetened dairy or soy products, eggs, chicken, fish and lean meats. Incidentally, since iron and B vitamin absorption can sometimes decrease as we age, choosing these high protein foods, that tend to also be high in iron and B vitamins, will kill two birds with one stone. If you bruise easily, experience dizziness, or very low mood and energy levels, consider asking your doctor to test these levels to determine if extra supplementation is necessary.

 

Tip: Include a palm sized serving of one of these foods at meals and snacks to help meet your daily protein requirements: 1/2 can tuna, 2 eggs, 1/2 cup egg whites, 1/2 cup cottage cheese, 1/2 chicken breast or fish filet, or 3/4 cup lentils

 

2.  Vitamin D

 

Vitamin D helps promote calcium absorption; therefore, it is a key nutrient for bone health and osteoporosis prevention. It is also connected to increased energy, immune function, and neurological health. The main sources of Vitamin D are fortified dairy products and sun exposure. Canadians tend to be Vitamin D deficient due to few food sources and limited sun exposure during the cold winter months, so Canadian health guidelines actually recommend a daily supplement. Aging individuals who can’t tolerate dairy and spend more time indoors may be at even higher risk for deficiency.

 

Tip: Try to spend at least 15 minutes outdoors during daytime hours, include a couple servings daily of a Vitamin D fortified dairy or dairy alternatives, (some juices may also be an option), and include a daily Vitamin D supplement containing 800 - 4000 iu.

 

 

 

3. Healthy Fats

 

Omega 3 fats are essential fatty acids that are shown to lessen inflammation in the body. Most of us don’t get enough. Omega 3s are also shown to improve healing, lower cholesterol, help skin and nails, and are even correlated with improved cognition and mental health. You can increase Omega 3 intake via avocados, nuts and seeds and plant-based oils; however, the most easily absorbed source, and the one with the MOST beneficial health properties comes from fish. Fatty fish like salmon, trout, sardines and mackerel are highest in this nutrient. If you don’t eat at least 2 servings of fatty fish every week, you may want to consider a daily Omega 3 fish oil or algae oil supplement. For those suffering from arthritis, head injuries, or other inflammatory conditions, more fish intake or higher doses of Omega 3 fish oil may be of benefit.

 

Tip: Work in a cheque book size serving of fresh, canned or frozen fish to your menu 2-3 times a week. Add omega 3-rich items like walnuts, avocado, ground flax, and olive oil to  salads, oats and smoothies. Opt for omega enriched breads and eggs. Consider a high-quality Fish Oil supplement if your diet is insufficient.

 

4. The Brighter the Better

 

Foods that fight inflammation is a hot topic these days. As we age, inflammatory processes often get worse. This may include stomach disorders, heart disease, obesity, and arthritis. So what can you do? Aside from getting in those healthy fats mentioned above, you can also focus on bringing colour to your plate. The more variety and brighter, the better! Purples, greens, reds, yellows and oranges pack a punch. Think beets, berries, bok choy, chard, cabbage, sweet potato, bell peppers and tomatoes. These brightly coloured plants will be highest in vitamins, minerals and anti-oxidants, boosting immune function, decreasing inflammation and binding free radicals, which speed up aging and disease processes in the body. Brightly coloured fruits and veggies are also helpful for brain health and vision. As an added bonus, they’re super tasty, super filling, super hydrating, and add extra fibre to your plate.

 

Tip: Set a goal to try out a new seasonal fruit and veg every week to keep it interesting. Experimenting with a new recipe can be fun! Not gonna use it up in time? Wash it, chop it and store it in a freezer bag and use it to boost the nutrition of soups, stews, sauces, smoothies, and baked goods.

 

5. Fibre

 

A common complaint with the aging population is getting “backed up,” if you know what I mean… Fibre has a plethora of benefits ranging from meal satiety, blood sugar control, improving cholesterol, and promoting gut health and bowel regularity. Gut motility can slow as we age, especially if activity level has dropped off. Lack of variety in the diet, low intake, or reliance on convenience foods can also contribute to suboptimal digestion as does insufficient fluid intake. Ideal fibre intake is 25-35g for women and men respectively. Increase fibre slowly. Start by comparing labels to find higher fibre options, and look for 100% whole grain on the label when possible. Fresh or frozen fruits and veggies especially with the skins are a good source, as are nuts, seeds, legumes, and whole grains like oats, barley, and quinoa.

 

Tips: Swap out breakfast cereal for a wholesome bowl of steel cut oats, add bran with a tbsp of nuts or seeds to yogurts or salads, skip the juice and opt for skin-on fruits and veg filling half your plate. While you’re at it, up your daily water intake by a glass or two to help push things along! 

 

 

 

 

6. Fluids

 

Dehydration is a common explanation for dizziness, lack of alertness, fatigue, falls, constipation and more. Feeling sluggish? Common first signs include dark yellow urine, dry or pasty mouth, headaches and feeling light-headed. This is especially dangerous if you’re living alone or doing exercise. If your appetite is low, or you’re not having a proper sit-down meal, you may be forgetting to drink. Many also find that as activity decreases, they feel less thirsty. Remember too that food contains a lot of fluids, so if you’re eating less, you’ll be naturally less hydrated. Water, milk, smoothies, soups, coffee and tea, and “wet” foods like yogurts, purees, puddings, and fruits and veggies all contribute to your daily fluid intake and will help keep you hydrated. Juices and electrolyte drinks can be used in moderation, and may be good on sick days; however, avoiding sweetened beverages is usually best to keep calories in balance, promote optimal blood sugar control, and dental health, and to avoid stomach upset.

 

Tips: A general guideline is 8 cups of water a day. If you find fluid intake to be a challenge increase your intake of “wet” foods, and keep a water bottle nearby. Since I forget to drink on busier days, I like to start the day with one big glass and gulp one before bed to help me meet my daily needs. When adding more activity to your day, use this as an opportunity to quench your thirstier moments. Add appealing flavours like citrus, herbal tea infusions, or cucumbers to your water; use hot beverages for comfort or cold beverages for refreshment; and if you like a little fizz, try a carbonated water with fresh lemon or lime to change it up!

 

 

Finally…

 

Don’t get overwhelmed by these recommendations. Chances are, you’re already doing some of these things to promote healthy living. Set some small goals to make change. It’s never too late, and a little can go a long way.  Use food first to help you meet your needs, and try to stay moving to promote functional living, mobility and overall health. Engage in social activities with family and friends to keep your brain and body active and your mood high. It’s also ok to ask for help and support from your community. If you do struggle to eat a balanced diet, meal replacements can help to increase intake, or consider asking your healthcare team about a vitamin and mineral supplement to treat specific deficiencies.  A multivitamin-mineral supplement formulated specifically for seniors, might be a quick first step to help cover your bases. Choose liquid formulas if swallowing is difficult or if digestion is impaired.  For help choosing products, third-party rating sites like Examine and Labdoor provide unbiased, evidence-based suggestions for the most effective supplements and brands.

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Article 2: By our Fitness Expert Deborah Sloan

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Please Click Here to view this article.

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Article 3: Fend Off Those “Senior Moments”.

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Fend Off Those “Senior Moments”

By Sharon Rudnitski

 

 

Living with Alzheimer's disease or dementia is one of the scarier prospects of growing older. But recent studies show that our lifestyle choices can make a difference to our mental health in later years.

 

Get off the sofa

 

The best way to keep our minds sharp is to move. Even just 10 minutes of aerobic exercise a day makes a difference. Exercise builds the size of the part of the brain where memories are stored by increasing blood flow. An enriched oxygen supply helps your brain work more efficiently.

 

Take short exercise breaks regularly during the day - stretch, climb up and down the stairs a few times, or even walk down the hall to the washroom. Also, plan for 30 minutes of moderate aerobic exercise three times a week. A brisk walk is all it takes to keep maintain your memory, improve your focus, and heighten your creativity.

 

And speaking of creativity, any activity that involves learning benefits the brain. Art, music, languages, reading, lectures or puzzles are all good examples.

 

Activities for the body and the mind build better health and a more vibrant life.

 

But there’s even more you can do.

 

Choose mood foods

 

The foods you choose affect your mood. And what is mood but your brain’s reactions to the world around you.

 

For example, science has found a link between the number of good bacteria living in your gut and your peace of mind. Probiotics, namely the organisms living in yogurt and other fermented food, help good bacteria to thrive in your digestive system. Soluble fibre, like that found in oat bran, dried beans, peas, and apples, stimulates the growth of these good bacteria. Boosting good bacteria through healthy eating helps your brain cope with depression, stress, and anxiety.

 

Another offshoot of feeling more at peace is better sleep, also beneficial to a healthy brain.

 

Drink water

 

Humans dry out pretty quickly. Just 4 hours without water can lead to mild dehydration, with effects like fatigue and headaches. Going as little as 24 hours without water can have dire results. Brains lacking water lose the ability to retain short-term memories and to recall memories from the past. Lack of water over longer periods makes your little grey cells shrink. A thirsty brain ages before its time, resulting in brain fog, confusion, and worse.

 

Aim for 8 cups of water a day. Add lemons, strawberries or cucumbers to a jug of water if you want more flavor. Drink tea, coffee, or smoothies for variety, but avoid soft drinks and juice for the most part as they contain too much added sugar.

 

The secret ingredient

 

You might be surprised to know that beets are one of the healthiest vegetables you can eat. Their bright red color signals a wealth of antioxidants, which are potent fighters of inflammation in the body and, specifically, in the brain.

 

Betanin, the compound that accounts for the red hue of beets, disables a protein that contributes to Alzheimer’s disease. It is so effective that researchers are looking into betanin as a possible drug component for sufferers of this serious brain disorder.

 

Beets help keep the brain healthy in other ways, too. The rich red root contains nitrite, which when converted to nitric oxide, increases blood flow. More blood flowing into the brain means more oxygen, which increases the brain's efficiency.

 

If beets are not already a regular part of your diet, try boiling them until they are soft to the fork, slipping the skins off, and serving them sliced with light sour cream or Greek yogurt. If you prefer a quicker fix, try canned beets, pickled beets, or grated raw beets. Use them on salads or in soups. Or try pureeing some pickled beets and mix them into humus for a delicious, super-nutritious dip.

 

If you don’t have low blood pressure and are not on blood thinners or suffering from kidney stones, you can try making or buying beet juice for a daily boost. Check with your doctor for details.

 

People are living longer these days. It’s worth a little effort to protect our brains from damage as we age. Exercise and proper nutrition can help stave off brain diseases that confuse our thinking and delete our memories of the people and places we love. May we live vibrantly!

 

 

 

Beets are the ideal food for keeping our brains sharp.

 

 

 

References

 

• Healthbeat; 6 simple steps to keep your mind sharp at any age. Harvard Medical School -  https://www.health.harvard.edu/mind-and-mood/6-simple-steps-to-keep-your-mind-sharp-at-any-age

• Mind over matter, Brain Canada Foundation, Women’s Brain Health Initiative - http://mindovermatter.womensbrains.webfactional.com/v7/

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Article 4: Behind Every Bean There is a Story

By Sharon Rudnitski

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I love you, Beans, especially on a blustery, cold Winter day. Your down-home taste spiked with tomato, and maple syrup fills me nicely. And your hearty goodness gives me the energy I need to take me through the day… not to mention the awesome protein, fibre, iron and calcium you put into my tank. But why oh why do you cause so much gas?

 

The dreadful truth is that our stomach doesn’t have the right stuff to digest beans’ fibre. So, the fibre moves unaltered into our large intestine… where hungry bacteria break it into bits called short-chain fatty acids. These fats nourish the intestinal lining and protect it from invaders that can cause cancer.

 

But sadly, when bacteria mess with these fats, they produce gases nobody likes.

 

Tomato sauce, which often partners with beans in many recipes, deserves some of the credit associated with beans for fighting off disease. Lycopene from the cooked tomatoes is a powerful foe of heart disease and prostate cancer.

 

Turning the gas down low

 

To keep the gas at bay, there are a few things we can do.

 

 

• Soak, soak, soak. For each pound of dried beans, use ten or more cups of boiling water. Boil for ten minutes, cover, remove from the heat, and let the beans sit in the water overnight. The heat breaks down the bean skins, releasing the gas-causing components into the water. Throw out the water, and voila! No more gas. Use fresh water to continue the cooking as directed in your recipe.

• Cook the beans first until they are soft before you add tomatoes, molasses, and salty things, etc. to the pot, because acids and salt in these other ingredients keep beans from softening. Soft beans are more easily digested.

 

 

• Add Beano. Adding a few drops to the bean dish just before serving works, as long as you aren’t diabetic. Read the package for cautions.

 

 

 

Cooking raw beans

 

If you buy canned or frozen beans, you can stop reading now. All is well.

 

But if you use raw or dried beans, take care. Without proper preparation beans can cause upset

stomach, gas and bloating. Always follow the directions on the package.

 

Dry beans such as Kidney and Lima Beans, contain lectins, a kind of protein that humans have a

hard time digesting. Beans should be soaked and then boiled for at least 10 minutes before using

them in your recipe. Even adding them raw to a slow cooker may not be enough to break down

the lectins. However, treated properly, beans make meals both hearty and healthy.

If you’re not used to eating beans, a couple tips are to increase your bean intake slowly to adjust

to the fibre content and be sure to increase fluid intake as well to help with digestion.

 

So there you have it… Everything you never wanted to know about beans (but should). People need to make beans a regular part of their lives. Less meat, more legumes... and that means beans.

 

 

Beans come in many shapes and sizes. They are members of the legume family, which is playing a more prominent role in Canada's new food guide. Bean cousins include peas, lentils, and chick peas or garbanzos, some of which are shown here.

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Article 5: Sweet Potato Dresses Up Well

By Sharon Rudnitski

 

Our Sweet Potato is not just a pretty face. Much goodness lies under her colorful skin.

 

Her starch is complex and requires more time to digest than the starch found in a common white table potato. By releasing its sugars more slowly into the blood, sweet potato doesn’t over-stress our pancreas with sugar spikes. But this veggie offers something more - a very special protein hormone that actually improves regulation of blood sugar, even in diabetics.

 

The orange and purple color of sweet potato signals the presence of effective antioxidants. These compounds work to repair cell damage caused by oxygen from the air we breathe. Health benefits include better eyesight, reduced swelling, fewer joint problems, fewer headaches, fewer heart problems… the list goes on.

 

Put a rainbow on your plate and enjoy the benefits of better health.

 

Two things to keep in mind when cooking sweet potatoes:

 

1) Always add a little healthy fat to the mix. It’s needed to improve absorption of the antioxidants this veggie delivers.

2) Steaming or boiling sweet potatoes is the best way to cook them. Moist heat disables a component that damages the antioxidants. If roasting sweet potatoes, steam them first for 2 minutes to maximize health benefits.

 

 

Sweet potato makes a much healthier choice than the common white table potato. You can dress it up many delicious ways.

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Article 6: Battle the Dangerous Mr. Stroke with Magnesium

By Sharon Rudnitski

 

As we get older, nobody will blame us if we are starting to look a little worn around the edges. Relying on fast food and maybe even cigarettes over the years to make life easy could be part of the problem. With these sorts of habits, we may be setting ourselves up for medical catastrophes... stroke for example.

 

Holy smokes! Is there anything we can do to help?

 

Giving up the weed is an obvious solution. But did you know that what we eat can also make a significant impact on our long-term well-being?

 

Magnesium to the rescue

 

Magnesium, a mineral found in some foods, has been proven to fight off the scary Mr. Stroke.

 

The most common kind of stroke happens when the blood thickens enough to form a clot, which blocks a blood vessel in the brain. Researchers at the Swedish Karolinska Institute found that the risk of older folks suffering this kind of problem was reduced by 9% for each 100 milligrams of magnesium they ate each day.

 

Researchers think it may be because magnesium helps lower blood pressure.

 

Get started on the road to better health

 

Here are some foods that have mega-loads of the superhero Magnesium. Put a few of them on your menu every day.

 

 

 

•            Green leafy vegetables, like spinach, kale, collard greens, and broccoli.

 

•            Nuts and seeds. Pumpkin and sesame seeds, peanuts, almonds, and cashews are good       choices.

•            Whole grains, like brown rice, oat bran cereal, and whole grain breads.

•            Beans. Black beans are a particularly good source, with 120 milligrams of magnesium in   one cup.

•            Fish. Scallops, halibut, and oysters are all good sources of magnesium. Choose      sustainably raised fish when possible.

 

 

 

My granddaughter says: “Gramma, the outside and the insides of black beans are yummy!” Only a four-year-old would think to dissect a black bean, which she went on to eat daintily, one by one, off the end of her fork.

 

If some of these foods are new to you, like they are to my grandkids, go ahead. Be adventuresome and dissect them yourself. You will be surprised how good it is to eat healthy.

 

 

 

A plate full of magnesium. Scallops, black beans, and broccoli are all super sources.

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