Proper nutrition becomes increasingly crucial as our bodies age. Physical activity may decrease, bone density can decline, and sensory changes affect taste and smell.

Understanding which nutrients are most important and how to incorporate them into daily meals can make a significant difference in maintaining health and vitality.

Key Nutrients for Optimal Aging

Building Blocks: Protein

Adequate protein intake becomes essential for maintaining muscle mass and supporting immune function as we age. While meat and dairy products are excellent protein sources, many older adults need alternatives due to dietary restrictions or health conditions.

Plant-based options like tofu, lentils, chickpeas, quinoa, and various nuts provide high-quality protein. Eggs remain an excellent choice for those who can tolerate them. Consider adding protein powder to smoothies or incorporating it into baked goods to boost overall intake without significantly changing meal preferences.

Bone Health: Calcium and Vitamin D

Strong bones become increasingly important with age, especially considering that falls represent a major health concern for older adults. Calcium works alongside vitamin D to maintain bone density and support dental health.

Dairy products, leafy green vegetables, sardines with bones, almonds, and fortified plant-based milks all contribute to calcium intake. Many older adults benefit from supplements, particularly if dietary sources prove insufficient. Combining calcium-rich foods with vitamin D sources or supplements enhances absorption.

Energy and Oxygen: Iron

Iron deficiency can lead to fatigue and anemia, conditions that significantly impact quality of life. Maintaining adequate iron levels helps ensure proper oxygen transport throughout the body.

Lean meats, poultry, fish, and shellfish provide easily absorbed iron. Plant sources include beans, lentils, spinach, fortified cereals, and dried fruits. Pairing iron-rich plant foods with vitamin C sources like citrus fruits or bell peppers improves absorption.

Digestive Health: Fiber

Digestive issues become more common with age, making fiber intake crucial for maintaining regular bowel movements and supporting overall gut health. Fiber also helps with satiety, which can be beneficial for weight management.

Whole grains, fresh fruits with skin, vegetables, beans, and nuts provide excellent fiber sources. Gradually increasing fiber intake while ensuring adequate fluid consumption helps prevent digestive discomfort.

Making Meals More Appealing

Enhancing Appetite Through Presentation

Many older adults experience decreased appetite, making meal appeal especially important. Visual presentation can significantly impact desire to eat, so incorporating colorful foods and attractive plating makes a difference.

Aromatic herbs and spices not only enhance flavor but can stimulate appetite through smell. Since taste and smell may diminish with age, using more seasonings (while watching sodium intake) helps make food more enjoyable.

Establishing Routine and Variety

Regular meal timing helps establish healthy eating patterns and can improve appetite. Planning balanced meals in advance ensures better nutrition and reduces the stress of daily food decisions.

Incorporating variety prevents meal monotony and ensures a broader range of nutrients. Trying new recipes or revisiting favorite dishes from the past can reignite interest in eating.

Staying Properly Hydrated

Adequate fluid intake becomes increasingly important with age, as the sensation of thirst may diminish. Water supports digestion, circulation, temperature regulation, and joint lubrication.

If plain water seems unappealing, try adding natural flavors like lemon slices, cucumber, or mint. Herbal teas, broths, and water-rich foods like soups, fruits, and vegetables all contribute to hydration goals.

Practical Implementation Strategies

Shopping and Preparation Tips

Consider shopping assistance or delivery services if mobility makes grocery shopping challenging. Keeping healthy, easy-to-prepare foods on hand ensures good nutrition even when energy is low.

Batch cooking and freezing portions helps maintain variety while reducing daily cooking demands. Pre-cut vegetables and fruits remove preparation barriers when appetite or energy is limited.

Social Aspects of Eating

Sharing meals with family, friends, or community groups can significantly improve appetite and enjoyment. Many communities offer senior meal programs that provide both nutrition and social interaction.

Even when eating alone, creating a pleasant dining environment with proper lighting and minimal distractions can enhance the meal experience.

Supporting Independent Living

Maintaining good nutrition supports the goal of aging in place successfully. When combined with appropriate safety measures, proper nutrition helps preserve independence and quality of life.

Medical alert systems can provide additional peace of mind for both older adults and their families, ensuring help is available if needed while maintaining independence. These systems offer 24/7 monitoring and immediate access to assistance during emergencies.

The combination of good nutrition, regular hydration, and safety planning creates a foundation for successful aging at home. Taking proactive steps in all these areas supports both physical health and emotional well-being throughout the aging process.

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Common Causes of Loss of Appetite

Loss of appetite in seniors can stem from various factors, including:

Reduced Physical Activity and Metabolic Rate

With age, seniors tend to be less active, leading to a decrease in energy expenditure and metabolic rate, thereby reducing their calorie needs.

Depression and Anxiety

Emotional factors like depression and anxiety can significantly impact appetite. Seniors may lose interest in activities they once enjoyed, including eating.

Health Complications

Serious illnesses such as dementia, Alzheimer’s disease, thyroid disorders, and COPD can lead to appetite loss due to the physical and emotional toll they impose.

Loss of Taste and Smell

Aging often results in diminished taste and smell senses, making food less appealing and reducing the desire to eat.

Dental Issues

Problems with teeth and gums can make chewing and swallowing difficult, affecting the enjoyment of meals and causing seniors to avoid eating.

Side Effects of Medications

Many seniors take multiple medications, which can alter taste perception or suppress appetite as a side effect.

Sedentary Lifestyle and Routine Disruptions

Lack of a structured routine, compounded by conditions like dementia, can lead to irregular eating patterns and diminished appetite.

Solutions to Improve Appetite in Seniors

Loss of appetite can lead to weight loss, malnutrition, and weakened immunity, all of which can impact overall health negatively. Fortunately, there are several effective strategies to stimulate appetite in elderly individuals:

Establish a Regular Eating Routine

Consistency in meal times helps regulate hunger cues. Gradually introduce snacks between meals to encourage a natural eating schedule.

Make Meals a Social Experience

Eating with family, friends, or participating in community meals can create a more enjoyable and stimulating eating environment, reducing feelings of loneliness or boredom.

Enhance Food Appeal with Spices and Herbs

Use flavorful spices and herbs to make meals more enticing, especially for those with reduced taste sensitivity. Experiment with different flavors while being mindful of any dietary restrictions.

Consider Appetite Stimulants

In cases where other methods have been ineffective, consult with a healthcare provider about prescription appetite stimulants. Ensure they are safe and compatible with other medications.

Promoting Healthy Appetite in Seniors

Loss of appetite in seniors can stem from a variety of reasons, from emotional and health-related factors to sensory changes and lifestyle habits. By understanding these causes and implementing appropriate strategies like establishing routines, enhancing mealtime experiences, and considering medical advice when necessary, caregivers and family members can help improve seniors’ appetite and overall well-being.

Maintaining a nutritious diet is crucial for seniors to sustain their health and vitality. Addressing appetite loss promptly can prevent complications such as muscle weakness, compromised immune function, and fatigue. By fostering a supportive environment and understanding the unique challenges seniors face, caregivers can play a vital role in promoting healthy eating habits. Encouraging regular physical activity, providing emotional support, and collaborating closely with healthcare providers can further enhance efforts to restore and maintain seniors’ appetite, ensuring they receive the essential nutrients needed for optimal well-being.

The post Loss of Appetite in Seniors: Causes and Solutions appeared first on Lifeline.

Rediscovering Healthy Foods: A Closer Look

Eggs

Eggs have long been misunderstood due to their cholesterol content, but they are actually a nutritional powerhouse. Packed with protein and essential nutrients, eggs can be a valuable part of a healthy diet. Research shows that eggs do not significantly raise bad cholesterol levels in most people.

Versatile and delicious, eggs can be prepared in numerous ways—hard-boiled, soft-boiled, scrambled, or in omelets. They are indispensable in baking and can be enjoyed with both sweet and savory dishes, making them a perfect addition to any meal.

Carbs

Carbohydrates often get a bad rap for those looking to lose weight, but they are an essential part of a balanced diet. Avoiding carbs means missing out on a variety of delicious and nutritious foods, such as pasta, bread, potatoes, and even certain fruits and vegetables.

Whole wheat carbs, in particular, provide a steady source of energy. When consumed in moderation and paired with vegetables, they can diversify your meal options without expanding your waistline. Affordable and readily available, carbohydrates deserve a spot in your meal plan.

See also: The Significance of Vitamin D for Senior Health

Dairy

Dairy products like milk, yogurt, and cheese are often overlooked due to their fat content. However, they are excellent sources of protein, calcium, vitamin B12, and healthy fatty acids. Consumed in moderation, dairy can be a valuable part of a balanced diet.

A slice of cheese on your sandwich or a splash of cream in your coffee can offer a protein boost. While some dairy products, like certain cheeses, can be high in sodium, their benefits outweigh the drawbacks when enjoyed responsibly.

See also: Recipes for Tasty Low-Sodium, Healthy Food

Avocado

Avocados gained popularity with the millennial trend of avocado toast, and for good reason. Despite their high-fat content, avocados contain healthy fats that are beneficial for your body.

Rich in nutrients and antioxidants, avocados are incredibly versatile. They can be used in various recipes or enjoyed on their own.

The healthy fats in avocados also help your body absorb nutrients from other foods, making them a valuable addition to your diet.

See also: Best Foods for Brain Wellness

Coffee

Coffee lovers can rejoice—moderate coffee consumption can actually offer health benefits. While it’s important not to overdo it and to avoid drinking coffee late in the day, caffeine has been shown to have potential health perks.

Emerging research suggests that caffeine may help reduce the risk of Type 2 diabetes and even certain types of cancer. Adding cream to your coffee can provide an extra energy boost and help coat your stomach to prevent indigestion. For a healthier sweetener, consider using honey, flavored creams, or brown sugar instead of refined sugars.

Fruit Juices

When choosing fruit juices, opt for naturally sweet varieties and avoid those overly processed options targeted at kids. Freshly squeezed fruit juices retain most of the nutrients of the original fruit and can be a delicious and refreshing addition to your daily diet.

Loaded with vitamins, nutrients, and antioxidants, fruit juices are readily available at grocery stores, health food stores, and juice bars. Enjoy them any time of the day for a nutritious boost.

Embrace Balanced Eating

Maintaining a balanced diet doesn’t have to be complicated. By re-evaluating and re-incorporating these nutritious foods, you can enjoy a more varied and healthy diet. If you have specific health concerns, always consult with a healthcare professional.

The post Superfoods: Smart Additions for a Healthy Diet appeared first on Lifeline.

The good news is that bolstering your intake of these essential nutrients can often be as simple as tweaking your diet or incorporating targeted supplements (after consulting your physician, of course). Here’s a rundown of six key nutrients older adults should prioritize and how to integrate more of them into daily meals.

Six Key Nutrients to Prioritize

Calcium:

Typically, older adults exhibit a reduced appetite compared to their younger counterparts, leading to lower calorie intake and, consequently, diminished nutrient consumption. However, this isn’t the sole reason why seniors should pay attention to increasing their calcium intake.

With age, the intestines become less proficient at absorbing calcium, exacerbating the issue. Compounding matters, the kidneys struggle to retain this vital nutrient, resulting in more significant losses through urine. This poses a significant concern considering calcium’s crucial roles in the body. While renowned for its pivotal role in bone health, calcium also contributes to blood clotting, heart rhythm regulation, and nerve impulse transmission. Inadequate calcium availability prompts the body to leach it from bones, potentially resulting in porous and brittle bones, predisposing individuals to conditions like osteoporosis and osteomalacia. Fragile bones heighten the risk of fractures and falls, further complicating matters.

To safeguard bone health and maintain optimal calcium levels, aim for three servings of calcium-rich foods and beverages daily. Optimal choices include milk, dairy products, dark leafy greens, canned fish with edible bones, tofu, and fortified plant-based options like beverages, cereals, and fruit juices.

Additionally, consult your doctor regarding the necessity of calcium supplements to bolster your bone health regimen.

Vitamin D:

Vitamin D earns its nickname, “the sunshine vitamin,” because sunlight triggers its synthesis in the skin. However, aging poses a challenge as older adults often receive minimal sunlight exposure, compounded by the reduced efficiency of aging skin in producing vitamin D even with exposure. Consequently, ensuring adequate vitamin D levels becomes a pressing concern for seniors.

This nutrient plays a pivotal role in calcium absorption and is integral to bone growth and remodeling. Insufficient vitamin D levels can result in thin, brittle, or misshapen bones, potentially leading to osteomalacia in adults and increasing the risk of osteoporosis, especially when combined with inadequate calcium intake.

While only a handful of foods naturally contain vitamin D—such as fatty fish like salmon, tuna, and mackerel, as well as fish liver oils, beef liver, cheese, egg yolks, and certain mushrooms—fortified foods significantly contribute to vitamin D intake in American diets. Fortified options like milk, breakfast cereals, orange juice, and yogurt offer accessible sources of this nutrient. Prioritize fortified products by checking nutrition labels when making selections.

For those supplementing with calcium or multivitamins, ensure they include vitamin D, and discuss your vitamin D status with your healthcare provider for personalized guidance.

Learn more about the significance of vitamin D for senior health here

Fiber:

As an older adult, prioritizing fiber in your diet holds numerous benefits, starting with its ability to alleviate constipation—an increasingly common issue with age due to gastrointestinal changes and certain medications. Fiber adds bulk to stool and accelerates food movement through the digestive tract, serving as a natural remedy for constipation.

But the advantages of this super-nutrient don’t end there. Research from the American Diabetes Association indicates that half of Americans aged 65 or older have prediabetes, making fiber crucial in managing and preventing type 2 diabetes. By slowing down digestion, fiber aids in stabilizing blood sugar levels. Furthermore, ample fiber intake is associated with a reduced risk of heart disease, lower cholesterol levels, and weight management.

According to the latest Dietary Guidelines, individuals aged 51 and older should aim for 22 to 28 grams of fiber daily, varying by gender. Meeting this target is achievable as fiber is abundant in various foods. Excellent sources include fruits, vegetables, whole-grain bread, cereals, pasta, and legumes like beans and peas. Incorporating fiber-rich meals into your daily routine can be simple—try starting your day with oatmeal topped with berries, enjoy a vibrant salad with plenty of veggies and beans for lunch, and opt for whole-grain pasta paired with your favorite protein for dinner to meet your fiber goals effortlessly.

Vitamin B12:

Vitamin B12 deficiency is a prevalent concern among individuals over 50, given its pivotal roles in red blood cell formation, neurological function, and DNA synthesis.

Natural sources of vitamin B12 primarily include animal products such as fish, meat, poultry, eggs, and dairy. However, plant-based eaters, including vegetarians and vegans, can access this nutrient through fortified breakfast cereals, nutritional yeast products, and supplements. It’s advisable to consult with a healthcare professional before incorporating new supplements into your diet.

It’s worth noting that B12 deficiency often stems from poor absorption rather than inadequate consumption. Collaborate with your doctor to pinpoint any absorption issues or deficiencies and devise an appropriate course of action.

Potassium:

Sodium and potassium are electrolytes with contrasting effects on blood pressure. Studies indicate that simultaneously reducing sodium intake and increasing potassium consumption may positively influence high blood pressure.

If your blood pressure exceeds 120/80 and you are in good health otherwise, consider enhancing your dietary potassium intake. This can be achieved by incorporating potassium-rich foods such as bananas, sweet and regular potatoes, apricots, raisins, dates, spinach, tomatoes, avocados, cantaloupe, oranges, peas, fat-free or low-fat milk and yogurt, halibut and tuna, and lima beans.

However, it’s essential to exercise caution: excessive potassium intake can be detrimental, especially for individuals with kidney disease. Therefore, it’s crucial to discuss your intentions to boost potassium intake with your healthcare provider to ensure it aligns with your overall health needs.

Healthy Fats:

For decades, the word “fats” carried negative connotations akin to a four-letter word. However, it’s important to recognize that not all fats are created equal, and there’s no need to fear them when making mindful choices.

Avoiding trans fats found in margarine, baked goods, doughnuts, certain microwave popcorn varieties, and some biscuits is advisable. Additionally, while more research is needed to fully understand the impact of saturated fats, it’s wise to limit their consumption.

Opt instead for beneficial fats such as polyunsaturated and monounsaturated fats, abundant in nuts, seeds, avocados, olive oil, and fish. Increasing intake of these healthy fats can contribute positively to your overall health and well-being.

Enhancing Your Health

By prioritizing these nutrients, older adults can better support their health and vitality, ensuring they enjoy a fulfilling and active lifestyle for years to come.

In addition to dietary adjustments, incorporating regular physical activity tailored to individual abilities and interests can further enhance overall well-being. Activities such as walking, swimming, yoga, or tai chi not only strengthen muscles and bones but also improve balance and flexibility, reducing the risk of falls and injuries. Remember to consult with a healthcare provider before starting any new exercise regimen, especially if managing chronic health conditions.

Moreover, staying socially engaged and mentally active is crucial for maintaining cognitive function and emotional health in older age. Joining clubs, volunteering, pursuing hobbies, or engaging in lifelong learning opportunities are excellent ways to stay connected and stimulated.

Lastly, prioritize regular health check-ups and screenings to detect and manage any health issues early on. Partnering with healthcare professionals and staying proactive in managing one’s health is key to aging gracefully and maintaining a high quality of life.

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The Best Diet for Your Brain

“Thanks to recent research, we now know that our food choices – as well as managing stress – can have a profound effect on many conditions that affect the brain, including memory and brain fog,” says Sheila Dalton, a Nutritious Life master certified nutrition and wellness coach.

The optimal diet for brain health includes a delicious variety of foods.

Spices for memory and brain health

Spices like cinnamon and turmeric are loaded with antioxidants that help fight chronic inflammation. “Chronic inflammation can cause damage in all parts of our body, including brain tissue,” says Dalton, who’s also a board-certified Holistic Health Practitioner, AADP. “Turmeric’s active ingredient is curcumin which has antioxidant, anti-inflammatory and neurotrophic properties.” Add it to roasted nuts and vegetables, soups, smoothies and salad dressings. Tip: Always add a few cracks of black pepper to activate it and help our bodies absorb it. (see recipe below)

The best leafy greens for brain health

Greens like kale, chard, collards and spinach are some of the best foods for a healthy brain. They’re rich in contain vitamin E, carotenoids and flavonoids. These nutrients support connectivity in our brain and can reduce dementia and other cognitive issues.[1] Greens are also full of folate, which improves cognitive and neurological function.[2]

Nuts and berries for cognitive wellness

“These should be household staples,” notes Lila, who’s also a professor of food bioprocessing and nutrition sciences at NCSU. “They can be used in so many ways. Throw them atop a salad for a little garnish. Make any vegetable serving a bit more crunchy and/or colorful by mixing in a serving of berries and nuts. Put them into any smoothie. Or just eat them right out of a bowl as an alternative to junk food.” (See recipe below)

The best fish for cognitive function

Wild-caught fatty fish that are high in omega-3 fatty acids – like salmon, mackerel and pollack – can help improve reasoning and logic and slow cognitive impairment.[3] Tip: A serving size of just 3 ounces has a positive impact.

Download our healthy brain food checklist.

The 3 best breakfast foods for your brain

Breakfast gives our bodies the fuel they need to power through the day. 

1. Eggs. No matter how you prepare them, eggs are an affordable and easy way to feed your brain. They include lutein and choline. Lutein is a powerful antioxidant and anti-inflammatory agent shown to improve brain function in older adults.[4] Choline helps improve mood and memory. Tip: Just one egg a week can slow memory decline.[5]
2. Coffee. Caffeine helps us be more alert, improves concentration and increases executive function.[6]
3. Blueberries. On their own, on top of your cereal or in your yogurt or smoothie, wild blueberries are a true superfood. Research shows that – when eaten regularly — significantly improved processing speed in the brains of older people.[7] Tip: Look for fresh, frozen or freeze-dried wild blueberries, which are smaller and have less water content.

4 foods to limit for better brain health

We can also help our brains by eating less of certain kinds of foods.

1. Processed foods have a lot of added salt, sugar and trans fats. “In other words, the typical TV snack foods like chips and popcorn,” Lila notes. “Avoid highly processed carbohydrates, too, like cakes, cookies and pasta because those turn right into sugar in the bloodstream. Check out these low-sodium recipes.
2. Trans fats, like partially hydrogenated oil and margarine, can harm the heart and the brain. While naturally occurring fat is necessary for proper brain function, high quantities of manufactured trans fats have been linked to inflammation, depression, decreased memory and dementia.[8]
3. Sugar causes inflammation. “Chronic inflammation is a stressor and essentially wears down bodily functions so they can’t perform their roles effectively,” Dalton says. This includes our brains. Discover tips for eating well if you have diabetes.
4. Alcohol also contributes to inflammation and can influence neurodegeneration, brain thickness and other factors that impact brain function and health. University of Pennsylvania researchers found that even light-to-moderate alcohol consumption is associated with reductions in overall brain volume.[9]

Learn more about how good nutrition also supports your independence.

Food insecurity and brain health

Eating healthy requires more than just the knowledge of what to eat. Processed foods are inexpensive and readily available. Nutrient-rich, fresh foods can be unaffordable or hard to find if you can’t access a grocery store. Many government agencies, nonprofits and faith-based organizations offer food assistance for older adults:

• USDA food assistance programs
• Meals on Wheels America service directory
• Feeding America food bank directory
• USDA food distribution on Indian reservations

How to start helping your brain with food

Making even one dietary change can make a difference.

“The most important message is to be proactive,” Lila counsels. “As an older adult, we have it within our own hands to do everything we need to maintain our brain’s vigorous functioning. We do not need to be at the mercy of aging. We can stay in top form with attention to diet, physical exertion, and good old-fashioned socializing. All these things work hand in hand to keep brains sharp and alert.”

Don’t disregard professional medical advice, or delay seeking it, because of what you read here. This information is not intended as a substitute for professional consultation, diagnosis or treatment; it is provided “as is” without any representations or warranties, express or implied. Always consult a healthcare provider if you have specific questions about any medical matter, and seek professional attention immediately if you think you or someone in your care may be experiencing a healthcare condition or medical emergency. 

2 recipes for brain health

Nuts, berries and turmeric are terrific brain foods. Check out these two recipes featuring these nutrient-dense ingredients.

Amazing Wild Blueberry Salsa

From Dr. Mary Ann Lila, PhD

Director of the Plants for Human Health Institute

Professor of Food Bioprocessing and Nutrition Sciences.

North Carolina State University

Serves 6-8

Ingredients

• 2 cups wild blueberries fresh or frozen (thawed)
• 1/2 med onion (red or white) diced small
• 1 jalapeño pepper, seeded and minced (add more to taste)
• 1 med red bell pepper, diced small
• 3 tablespoons chopped parsley or cilantro
• 1/4 cup lime or lemon juice
• 1 teaspoon salt
• pinch of cinnamon

Preparation

• Combine all ingredients, folding blueberries in last.
• Refrigerate for 1 hour or more to blend flavors.
• Serve with corn chips (“scoops” work best) or use as a relish with meat and poultry dishes.

Turmeric Pepitas

Ingredients

• 1 tablespoon olive oil
• 1 teaspoon turmeric
• 1 teaspoon curry powder
• 1/4 teaspoon pepper
• 2 tablespoons honey
• 1/2 teaspoon salt
• 2 cups raw, shelled pepitas

Preparation

• Preheat oven to 350 F.
• Line a baking sheet with parchment paper or a silicone baking mat.
• Heat olive oil on medium-low in a medium skillet.
• Add turmeric and curry powder.
• Cook until fragrant, stirring continuously, about 1 minute.
• Turn off the heat and stir in the honey and salt.
• Add pepitas and stir to coat.
• Spread pepitas on the baking sheet and roast in the center of the oven for 10 minutes, stirring and turning the sheet after 5 minutes. (They’ll look moist right out of the oven but will crisp up when they cool.)
• Cool completely in a single layer, then break apart any clusters and transfer to a jar for easy shared snacking.

Adapted from Run Fast, Eat Slow: Nourishing Recipes for Athletes by Elyse Kopecky and Shalane Flanagan (Rodale Books, 2016).

[1] L Letenneur, C Proust-Lima, A Le Gouge, JF Dartigues, P Barberger-Gateau, Flavonoid Intake and Cognitive Decline over a 10-Year Period, American Journal of Epidemiology, Volume 165, Issue 12, 15 June 2007, Pages 1364–1371, https://doi.org/10.1093/aje/kwm036

[2] Reynolds EH. Folic acid, ageing, depression, and dementia. BMJ. 2002 Jun 22;324(7352):1512-5. doi: 10.1136/bmj.324.7352.1512. PMID: 12077044; PMCID: PMC1123448.

[3] Association of Red Blood Cell Omega-3 Fatty Acids with MRI Markers and Cognitive Function in Midlife -The Framingham Heart Study. Claudia L. Satizabal, Jayandra Jung Himali, Alexa S. Beiser, Vasan Ramachandran, Debora Melo van Lent, Dibya Himali, Hugo J. Aparicio, Pauline Maillard, Charles S. DeCarli, William S. Harris, Sudha Seshadri. Neurology Dec 2022, 99 (23) e2572-e2582; DOI: 10.1212/WNL.0000000000201296

[4] Yagi A, Nouchi R, Butler L, Kawashima R. Lutein Has a Positive Impact on Brain Health in Healthy Older Adults: A Systematic Review of Randomized Controlled Trials and Cohort Studies. Nutrients. 2021 May 21;13(6):1746. doi: 10.3390/nu13061746. PMID: 34063827; PMCID: PMC8223987.

[5] Lee GJ, Oda K, Morton KR, Orlich M, Sabate J. Egg intake moderates the rate of memory decline in healthy older adults. J Nutr Sci. 2021 Sep 21;10:e79. doi: 10.1017/jns.2021.76. PMID: 34616550; PMCID: PMC8477346.

[6] Gardener Samantha L., Rainey-Smith Stephanie R., Villemagne Victor L., Fripp Jurgen, Doré Vincent, Bourgeat Pierrick, Taddei Kevin, Fowler Christopher, Masters Colin L., Maruff Paul, Rowe Christopher C., Ames David, Martins Ralph N., the AIBL Investigators. Higher Coffee Consumption Is Associated With Slower Cognitive Decline and Less Cerebral Aβ-Amyloid Accumulation Over 126 Months: Data From the Australian Imaging, Biomarkers, and Lifestyle Study. Frontiers in Aging Neurosciencek vol. 13, 2021. https://www.frontiersin.org/articles/10.3389/fnagi.2021.744872

[7] Carol L. Cheatham, L. Grant Canipe III, Grace Millsap, Julie M. Stegall, Sheau Ching Chai, Kelly W. Sheppard & Mary Ann Lila (2022), Six-month intervention with wild blueberries improved speed of processing in mild cognitive decline: a double-blind, placebo-controlled, randomized clinical trial., Nutritional Neuroscience, DOI: https://www.doi.org/10.1080/1028415X.2022.2117475, https://www.tandfonline.com/doi/full/10.1080/1028415X.2022.2117475

[8] Serum elaidic acid concentration and risk of dementia – The Hisayama Study. Takanori Honda, Tomoyuki Ohara, Masakazu Shinohara, Jun Hata, Ryuji Toh, Daigo Yoshida, Mao Shibata, Tatsuro Ishida, Yoichiro Hirakawa, Yasuhiro Irino, Satoko Sakata, Kazuhiro Uchida, Takanari Kitazono, Shigenobu Kanba, Ken-Ichi Hirata, Toshiharu Ninomiya. Neurology Nov 2019, 93 (22) e2053-e2064; DOI: 10.1212/WNL.0000000000008464

[9] Daviet, R., Aydogan, G., Jagannathan, K. et al. Associations between alcohol consumption and gray and white matter volumes in the UK Biobank. Nat Commun 13, 1175 (2022). https://doi.org/10.1038/s41467-022-28735-5

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Heart disease is indeed the biggest cause of death for both men and women, according to the Centers for Disease Control and Prevention. As a matter of fact, cardiovascular disease is the leading cause of death in the United States, with an estimated one death every 36 seconds.

Heart Habits to Stop

Fortunately, adopting more heart-healthy behaviors can significantly reduce that risk. Keep reading to know some habits you should stop if you want your heart to stay healthy.

1. Overindulgence in Alcohol

When we drink more alcohol than our bodies can process, it places a lot of strain on many different organs, including the heart. Even though a little alcohol is fine, drinking too much can hurt your heart. It increases your blood pressure and makes your blood vessels have more fat on the walls. According to experts, men shouldn’t consume more than 2 drinks daily, while women shouldn’t have more than one.

2. Not Exercising

Like any other body muscle, your heart needs lots of exercises to stay healthy and robust. Aerobic exercises are ideal for maintaining a healthy cardiovascular system since they challenge the heart and lungs by increasing the heart rate and depth of breathing.

Walking, cycling, and swimming are all great cardio exercises that don’t require a membership to a fancy gym. However, this doesn’t mean you shouldn’t engage in some physical activity daily, mixing moderate-to-high intensity periods with easier exercises.

3. Smoking

The walls of the arteries are negatively impacted by smoking as it speeds up the accumulation of fatty deposits in the lining, which in turn causes the artery to become more constricted. Conversely, the carbon monoxide produced when cigarettes burns can reduce the oxygen concentration in the blood, which may affect heart health.

According to research, young individuals who smoke increase their risk of having a heart attack by eight times. The decision to stop smoking may be daunting, but it should be made if you care for your heart health.

4. Not Getting Adequate Sleep

Slowly but progressively, your health, particularly your heart, will deteriorate if you don’t receive the recommended seven (or eight, or nine) hours of sleep per night. Untreated sleeping disorders and conditions such as sleep apnea can elevate blood pressure and take a toll on your heart health.

When we don’t get enough sleep, our brain has less time to recharge, which can put additional strain on the rest of our body organs, including the heart. Prioritize sleep by establishing and sticking to a bedtime and developing a nighttime routine that assists your body in winding down and getting ready for sleep.

5. Spending Prolonged Periods Sitting

Did you know that those who sit for 10 or more hours per day have twice the risk of cardiovascular disease than those who sit for not longer than 5 hours? The heart and the rest of the cardiovascular system work best when you move around.

Sedentary behavior during the day reduces blood flow, which promotes the accumulation of fatty deposits along the vessel walls. Gardening, exercising, or strolling for at least half an hour daily can help reduce the chance of developing cardiovascular disease.

6. Poor Diet

The state of one’s cardiovascular system is significantly affected by what one eats. Depending on the number of nutrients it contains, it can either strengthen or weaken your heart. A good diet for your heart should consist of a wide variety of tasty foods, such as fruits, vegetables, lean proteins, nuts, and whole grains.

Recent data implies that the so-called Mediterranean diet, which consists primarily of vegetables and “healthy fats” such as almonds, walnuts, olive oil, and avocados, promotes heart health.

7. Adding Excess Salt to Food

Taking excessive amounts of salt might place a burden on the cardiovascular system. Therefore, the more salt you consume, the greater your risk of coronary heart disease and stroke. Since the salt and sugar level in processed ready-to-eat foods tends to be high, be cautious of this when selecting convenience foods.

To avoid too much salt, cook your food at home using fresh-from-the-farm ingredients. This way, you can regulate the quantity of salt that goes into your food.

8. Depression, Stress, or Solitude

Although we can’t always avoid stress, it is manageable with practice. Constant stress can have detrimental consequences on the heart and other body systems. Conversely, persistent dissatisfaction or depression due to a lack of socialization or poor connections have been linked to an increased risk of cardiovascular disease and stroke.

Studies have connected feelings of isolation to physical health issues like elevated blood pressure. If you are having trouble in this area, especially because of socially isolating behaviors, it’s essential to figure out how to interact with other people in a safe way.

9. Not observing proper dental hygiene

Even though it may seem paradoxical, maintaining good oral health can help protect your heart and immune system over time. Not many can understand how the mouth relates to the heart.

It’s common knowledge that flossing and brushing are necessary for good oral hygiene. The American Heart Association reports that cardiovascular disease risk can be reduced by brushing and flossing for two minutes twice a day.

If you fail to care for your mouth, you may develop inflammation, which might be why poor oral hygiene is linked to an increased risk of heart disease.

Final Verdict

If these bad heart habits sound familiar, find ways to make practical, daily changes to improve heart health. Changing even one of these bad heart habits can positively affect heart health: Don’t give up if you run into difficulties. Keep in mind that it’s the new behaviors that become routines.

The post Bad Heart Habits to Break appeared first on Lifeline.

It can be difficult to monitor what seniors are eating, so their diet starts with what they have access to. The main goal is to control blood sugar levels and maintain a healthy weight.

Foods to Avoid

Obviously, one of the biggest foods to avoid is sugar. But it isn’t just sugar on its own, but so many foods and condiments contain high amounts of sugar. Many pre-packaged foods have a lot of sugar.

Sauces and Condiments

Ketchup, BBQ sauce, and store-bought pasta sauces have a lot of sugar. These can be substituted or made at home to avoid the high levels of sugars added.

Fruit Juices and Drinks

Most people know soda, energy drinks, and fruit juices have a lot of sugar. Even soda that may be called diet will still contain sugar or other chemicals to make them sweeter.

Store-bought smoothies, specialty coffees, and most prepackaged drinks are also high in sugar. Try making these drinks at home or just avoiding them altogether.

Saturated Fat

Butter, oils, bacon, breads, cakes, deli meats, all of these should be used sparingly. They are high in saturated fats and even contain sugars and other chemicals.

Diets for Seniors with Diabetes

If your loved one is newly diagnosed with diabetes, it can be quite a shock to them if their diet needs to change. Start with a few small changes every week until you can get them used to it.

• Start with a healthier grain at breakfast. Get rid of the white bread and opt for a healthier one with whole grains, oatmeal, and even other grains like quinoa make a healthy and filling breakfast.
• Add some fruit too. Most berries are all packed with antioxidants, vitamins, and fiber. Add citrus, tomatoes, and other fruits like peaches or plums.
• Add more vegetables. Leafy greens are a great way to get full and stay healthy. Broccoli, spinach, kale, and vegetables they like without sugar or carbs.
• For proteins, you need to try and avoid red meats and processed meats. Add lean chicken and fish and try to incorporate more beans and legumes. They are very filling, full of fiber, and pass through the body well.
• Try to avoid fatty or sugary snacks. Offer up nuts, fruits, and whole grains. Air-popped popcorn is a great option. Balance is key, so it is important that they know they can’t eat like they used to.

Balanced Diet

Keep an eye on carbs, as they turn into glucose in the body. Spread the carbs out throughout the day to keep it balanced. It’s important to let seniors know they can still have some of their favorite foods, just in moderation.

If there is an indulgence, and there certainly will be, it needs to be balanced with healthier foods. Counting carbs and calories can really help. It is vital that you read the labels on the foods you buy.

If you are eating meals with loved ones, eat the same things they do. They don’t want to feel left out or different. It’s always a good idea to follow a healthier diet anyhow, regardless of diabetes or not.

Just a few mindful changes can help make a world of difference. If you are worried about a loved one with diabetes, make sure to seek professional advice and make sure they are getting checked up on.

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We asked experts in nutrition, exercise science and fitness to find out, and the answer is yes! Being active and eating smart can help manage cholesterol.

“Elevated cholesterol used to be blamed specifically on dietary consumption of foods which are high in cholesterol like meats, dairy products, eggs, etc.,” explains Kimberly Duffy, RD (registered dietitian), personal trainer and co-owner of Strength in Nutrition, LLC in St. Paul, Minnesota. “Now we have found that it is the overall quality of diet and lifestyle which affects cholesterol levels. Genetics also plays a role to some degree, but through diet and lifestyle changes, it is possible to ameliorate the [numbers] even with a genetic predisposition for elevated levels. HDL, or ‘good’, cholesterol levels can be increased through exercise – specifically cardiovascular activities – as well as increased intake of a plant-based diet.”

Here’s how.

Exercise and Cholesterol Reduction

Regular exercise has been shown to raise the HDL cholesterol and lower “bad”, or LDL, cholesterol.

Which exercise is best to reduce cholesterol? The benefits come not from the specific activity, but from how it affects your heart rate. The American College of Sports Medicine recommends 150 minutes each week of moderate-intensity cardiovascular exercise to significantly reduce the risk of disease. Your intensity is moderate when your breathing and heart rate are noticeably faster but you can still talk, according to the CDC.

“Find ways to move more during the day,” Duffy counsels. “This may look like adding in a brisk walk after lunch, taking the stairs rather than the elevator, or parking further away in the parking lot at the grocery store or the mall. If you are at home during the day, get up and stretch during commercial breaks, stand while working on the computer or put on some music and dance.”

Moderate-intensity activities include:

• Actively playing with others
• Biking at a casual pace
• Doing light yard work or housework (raking/bagging leaves, pushing a lawnmower or vacuum cleaner)
• Taking group classes like water aerobics

Check out these strength, flexibility and balance exercises.

If you’re cleared for more intense activity, you can do 75 minutes each week of vigorous cardiovascular exercise. The CDC defines vigorous intensity as when your heart rate is substantially increased and you’re breathing too hard and fast to talk to someone. Some examples include:

• Cardio classes like Barre or Zumba
• Cross-country skiing
• Jogging, running or hiking outside or on a treadmill
• Jumping rope
• Playing a team sport like football, basketball, or soccer
• Rollerblading/inline skating at a brisk pace
• Swimming

Talk to your primary care provider about adding or intensifying your exercise plan to help manage your cholesterol.

Explore exercise ideas for older men.

Diet to Lower Cholesterol

What is the best diet for bad cholesterol? Prioritize foods that lower LDL cholesterol levels.

“When we think about managing cholesterol levels through diet, it’s easy to dwell on what you can’t eat,” admits registered dietician nutritionist Gaby Vaca-Flores, founder of Los Angeles-based Glow and Greens. “Instead, I recommend focusing on foods that you can eat. For instance, soluble fiber can bind to cholesterol and prevent it from entering your bloodstream, and plant sterols and stanols can lower cholesterol levels by preventing its absorption.” Soluble fiber and plant sterols and stanols are found in everyday foods like:

• Whole grains
• Nuts and seeds, particularly almonds, walnuts and Brazil nuts
• Beans
• Plant oils
• Apples and citrus fruits
• Vegetables like broccoli, carrots and peas
• Oats

Oats are one of the top foods Johna Burdeos, RD, recommends.

“Oatmeal turns gel-like as it gets digested — making it stick to cholesterol. This prevents cholesterol from going into the bloodstream,” the Houston-based consultant explains. “Boost the flavor and texture of oatmeal by adding natural sweetness in the form of chopped fruits and nuts. These foods also have nutrients, fiber, and antioxidants to help optimize overall health. Adding flaxseed to oatmeal helps, too, as flaxseeds are high in omega 3 fatty acids, which also help lower cholesterol. Flaxseeds also contain antioxidants which help fight cellular damage caused by inflammatory conditions like diabetes and heart disease.”

While eating more good-for-you foods is important, don’t forget to limit your intake of foods that are high in saturated fats, like red meat, butter and cheese. Replace these foods with healthier options like lean meats and olive oil.

Get recipes for healthy comfort food, delicious low-sodium meals and tasty plant-based dishes.

Reduce Cholesterol with Diet and Exercise

“Diet and exercise work together to create a positive environment in the body,” Duffy concludes. “They help decrease inflammation and promote increased muscle mass, decrease fat mass and potentially weight loss. In the case of overweight and obesity, a 10% weight loss alone can improve HDL and LDL numbers.”

Talk to your primary care provider about how you can use nutrition and exercise to influence your cholesterol levels and improve overall health.

Don’t disregard professional medical advice, or delay seeking it, because of what you read here. This information is not intended as a substitute for professional consultation, diagnosis or treatment; it is provided “as is” without any representations or warranties, express or implied. Always consult a healthcare provider if you have specific questions about any medical matter, and seek professional attention immediately if you think you or someone in your care may be experiencing a healthcare condition or medical emergency.

The post How to Lower Cholesterol with Diet and Exercise appeared first on Lifeline.

A recent review of research for the agency shows “consistent evidence indicating that healthy dietary patterns and maintenance of a healthy weight in the years leading to old age are associated with broad prevention of all the archetypal diseases and impairments associated with aging,” including:

• Age-related macular degeneration and diabetic retinopathy
• Cognitive decline and dementia
• Hearing loss
• Noncommunicable diseases
• Obstructive sleep apnea
• Osteoporosis
• Sarcopenia
• Urinary incontinence and constipation

The paper also found that a good diet tailored to specific aging-associated conditions can slow progression and, in some cases, treat them.

Healthy Eating for Seniors: Avoid Fads

Maintaining a healthy weight prompts many of us to diet. It seems that every few months a new fad diet becomes popular.

Research from the University of Nebraska-Lincoln found that “fad diets effectively simplify the individual’s decision by turning a complex, multi-faceted decision taking into account the values of a range of nutrients into a binary decision, such as ‘does this have gluten?’,” wrote Christopher Gustafson, associate professor of behavioral economics and health disparities at UNL.

Another reason fads like keto, gluten-free, paleo and other specialty diets are popular, the researchers found was a “health halo” – a sense that these approaches are healthier than a standard well-balanced diet and may lead to an under-estimate of negative characteristics such as calories.

For example, the research shows that the most common belief among survey respondents following a gluten-free diet was that it was a good way to lose weight, despite a lack of evidence supporting that conclusion. Additionally, the research shows, gluten-free foods are typically less nutritious and more expensive than their gluten-containing variants.²

Not all dietary trends are bad, but even the most reasonable-sounding approach may not be suitable, especially if you or your loved on have a chronic illness or take prescription medication. That’s why it’s crucial to go over any new diet with your healthcare provider.

Weight Management Tips for Seniors

Instead of tapping into the latest fad, reacquaint yourself with the components of a healthy diet, as outlined in the U.S. Department of Agriculture’s Dietary Guidelines for Americans 2020–2025³:

• Favor fruits, vegetables, whole grains
• Emphasize fat-free or low-fat milk and milk products
• Includes a variety of proteins, like seafood, lean meats and poultry, eggs, beans and peas, soy products, nuts and seeds.
• Consume minimal saturated fats, trans fats, cholesterol, sodium and added sugars
• Stay within your daily calorie needs

We can achieve these dietary goals with meals featuring fresh ingredients that are in season. Here are four ideas:

1. Seasonal Eating: Summer Recipes for Seniors
2. 3 Heart-Healthy Winter Recipes: Comfort Food Revisited
3. Easter Treats for Diabetics
4. Aging Well: Best Foods for Brain Wellness 

It’s fun to try new foods. Putting our energy into pursuing new cuisines instead of new fads is a healthier way to reach and maintain a healthy weight.

Don’t disregard professional medical advice, or delay seeking it, because of what you read here. This information is not intended as a substitute for professional consultation, diagnosis or treatment; it is provided “as is” without any representations or warranties, express or implied. Always consult a healthcare provider if you have specific questions about any medical matter and seek professional attention immediately if you think you or someone in your care may be experiencing a healthcare condition or medical emergency. 

¹Roberts SB, Silver RE, Das SK, Fielding RA, Gilhooly CH, Jacques PF, Kelly JM, Mason JB, McKeown NM, Reardon MA, Rowan S, Saltzman E, Shukitt-Hale B, Smith CE, Taylor AA, Wu D, Zhang FF, Panetta K, Booth S. Healthy Aging-Nutrition Matters: Start Early and Screen Often. Adv Nutr. 2021 Apr 10:nmab032. doi: 10.1093/advances/nmab032. Epub ahead of print. PMID: 33838032.

²Kristina Arslain, Christopher R. Gustafson, Pratiksha Baishya, Devin J. Rose,

Determinants of gluten-free diet adoption among individuals without celiac disease or non-celiac gluten sensitivity. Appetite, Volume 156, 2021, 104958; ISSN 0195-6663,

https://doi.org/10.1016/j.appet.2020.104958.

³USDA – Dietary Guidelines for Americans, 2020-2025

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The Sugar Dilemma

One of the primary concerns for individuals with diabetes is sugar intake. Sugary snacks and desserts are often in abundance during Easter, from chocolate eggs to the irresistible yellow Peeps. Just one serving of these fluffy chicks contains a staggering 36 grams of carbohydrates, equivalent to 12 percent of the daily recommended value.

However, managing diabetes doesn’t mean you have to abstain entirely from the treats enjoyed by family and friends during Easter. Easter can be a sweet celebration for everyone, including those who are mindful of their sugar intake. The key lies in finding the balance between enjoying the delights of the season and taking responsible steps to manage your diabetes effectively.

Create a Diabetes-Friendly Menu

Explore recipes and create a menu that accommodates your dietary needs. Opt for dishes that are lower in carbohydrates and sugar while still being delicious and satisfying.

Portion Control

When enjoying holiday treats, practice portion control. Savor your favorite indulgences in smaller servings to manage your blood sugar levels effectively.

Stay Active

Incorporate physical activity into your Easter celebration. Plan a family walk before or after the festive meal. Not only does this help regulate blood sugar levels, but it also fosters a sense of togetherness.

Share with Others

Enjoy an Easter treat with a family member or friend. Sharing can help keep portion sizes in check.

Plan Ahead

Develop a strategy for Easter morning, and stick to it. Knowing in advance how you’ll approach the holiday can make it easier to manage your dietary choices.

Supportive Network

Communicate your dietary needs with your loved ones. Share your plan with family and friends, so they can offer support and provide alternative options that align with your health goals.

Healthy Alternatives

Consider preparing healthier snacks, such as baked apples sprinkled with cinnamon and nutmeg. There are numerous diabetic recipe blogs online for inspiration, and websites like DiabeticGourmet.com offer Easter recipes that are diabetes-friendly.

Sugar-Free Treats for Easter

If you’d like to plan an Easter basket for a loved one with diabetes or simply want to indulge without the sugar rush, there are options available. Consider purchasing sugar-free candy from reputable manufacturers. These candies are sweetened with artificial sweeteners like maltitol or hydrogenated starch hydrolysate, making them suitable for individuals with diabetes.

A Sweet Easter for Everyone

With a little preparation and thoughtful planning, the Easter Bunny can bring joy to those managing diabetes too. By embracing these tips and making informed choices, you can savor the holiday season while keeping your health in check. Easter can be a sweet celebration for everyone, including those who are mindful of their sugar intake. Ultimately, a mindful Easter celebration benefits not only those managing diabetes but also the entire family. By embracing thoughtful choices and inclusivity, you can create an Easter that everyone can enjoy.

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