Diet + Exercise Guidelines for the Elderly
As the body ages, the gastrointestinal tract changes and people tend to develop more problems with constipation. A high-fiber diet can prevent that, but many elderly people, especially those with dentures, do not want to eat the seed-filled or crunchy food that is typically high in fiber.
They instead go for soft, slippery food that is easily chewed, but is often high in fat. Some denture-friendly ways to get fiber in the diet are cooked or baked vegetables, fresh fruit and high-fiber breakfast cereals. Beans and black-eyed peas are also nutritious and inexpensive.
FLUIDS:
It's important to drink lots of fluids, despite the risk of a leak.
The elderly have decreased thirst and often do not get enough fluids in their diet as a result. Getting plenty of fluids helps prevent constipation. The fiber nutritionists recommend is more effective in decreasing constipation when fluids are taken generously. Milk, tea, coffee, soda, and soup all count as fluids.
Calorie Needs:
As we age, our calorie needs decrease due to a drop in muscle strength from taking less physical activity.
However, vitamin and mineral needs may stay the same or even increase if the body absorbs them less efficiently.
FOODS:
Fruit - In particular those high in Vitamin C, like blackberries, strawberries, raspberries, blackcurrants, citrus fruit, kiwi fruit, peaches, mango, cantaloupe melon, apples.
Vegetables - High in Vitamin A (beta-carotene) and Vitamin C. Carrots, squash, sweet potato, tomatoes, spinach, kale, collard greens, broccoli, cabbage, Brussels sprouts, onions, leeks, avocado.
Oily Fish - Rich in omega-3 essential fatty acids and high in Vitamin E, like salmon, mackerel, sardines, herring, tuna and trout; white fish in place of red meat.
Nuts and Seeds - Rich in omega-3 essential fatty acids and high in Vitamin E. Unsalted nuts, like walnuts, cashews, brazil nuts and almonds, and seeds like poppy seeds, sunflower, flax seeds and pumpkin seeds.
Protein - Eggs, white fish, milk, cheese, yogurt, lean meat, chicken, beans, and lentils.
Pulses and Grains for Fiber ? Includes lentils, chick peas (garbanzo beans), brown rice, whole wheat bread, wheat germ, whole-wheat cereals, whole-wheat crackers.
EXERCISE:
A well-balanced diet should be combined with exercise. Get more physical, not less. The amount of exercise needed depends on the person, but in general, people need to step up their activity as they get older.
Elderly people often do the opposite, because of bad knees or arthritis. They need to walk, bicycle, swim, garden and find other ways to stay on the move.
Research has conclusively demonstrated that vigorous physical activity, especially if it is recreational, has been linked to increased longevity. Water exercises are especially beneficial for the elderly and have been shown to have similar cardiovascular and musculoskeletal benefits for older people as *on the ground* aerobic exercise.
If you're like most people, you know that exercise is good for you, yet you can't seem to get moving. We must make a deliberate, planned effort to exercise.
The key to becoming a regular exerciser is to change from within: a positive attitude to exercise can bring many benefits.
Pick an activity you enjoy or have enjoyed in the past, such as walking, dancing, cycling, swimming, or gardening and make a commitment to doing it regularly. Focus on making the experience as pleasant as possible. For example, solicit support; ask a friend to be your exercise partner.
Start slowly, with as little as five minutes of activity, and progress gradually. If you've been sedentary, accept the fact that it may take you months to be able to move continuously for 30 minutes.
Recognize that you may feel some discomfort at first.
Over time, you will get stronger and these early aches will fade. If you choose to embark on a vigorous activity and you're a man over 40, a woman over 50, or have risk factors for heart disease, consult a health professional first.
They key to living a vibrant, healthy lifestyle well into your *golden* years is to eat a nutritious, high-fiber diet and follow a daily exercise regimen; and
remember, always check with your doctor before starting any exercise program.
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Urine stains on underwear
Question : I AM a male aged 48 and weighing 64.5kg. I tend to take quite a while to empty my bladder and even then, a bit is left and stains my underwear. I have frequent urges to urinate, especially at night. What are the symptoms of incontinence urination and prostate enlargement? What can I do? Answer : AN enlarged prostate gland, weakened bladder muscles and bacterial infection can cause urination problems. Symptoms of incontinence urination are urine leaks when you sneeze, cough, laugh and exercise.
You also go to the bathroom more than eight times a day and more than twice at night. There is an urgent need to urinate or leak urine on the way to the bathroom and leaks during sex. Symptoms of prostate enlargement are the need to empty the bladder during the day, difficulty in beginning urination, a decrease in size and strength of the urine stream, frequent urination (especially at night) and a strong need to urinate. Consider taking a Vitamin B complex, calcium and magnesium...
Urine stains on underwear
Seeds > Urine stains on underwear
"Winter Gardening Fun"
GardenHere turns grey cold weather months into exciting home gardening fun.
While other gardening enthusiast are waiting for their December and January plant catalogs, GardenHere members are busy growing landscape and flower starts in their window sills to trade with other home gardeners around the country."Winter can be a really fun time of year for home gardeners," said Al Stubblefield, designer and owner of the GardenHere Website.
"Many of our members in the North root plant cuttings in kitchen glasses to offer in exchange for postage or other plants they would like to acquire.
Some members offer to trade flower seeds they harvested earlier in the year."Even though outside temperatures in my state can easily hit freezing or below this time of year, I have Fuchsia starts and Geraniums in my sunroom window that will be ready for trade in a couple of weeks.
There is still a bucket of Daylily and Iris tubers in the garage that I didn't have time to...
Seeds > "Winter Gardening Fun"
THE STORY OF A KING AND THREE MAIDENS ? SIX KEYS TO A SUCCESSFUL RELATIONSHIP
A King was trying to choose between three maidens to be his wife and queen. It was very difficult to judge since these women were all very intelligent and beautiful. He gave each maiden a bag of seeds and told them he was going on a pilgrimage for one year. When he returned, each of them were to give the seeds back to him. Whoever protected the seeds the best would become his wife.
The first maiden locked them in a safe to protect them. The second maiden sold the seeds at the market, thinking she would purchase new seeds when the king returned. The third maiden threw the seeds in the garden. When the king returned, the first maiden pulled the seeds from the safe where they had died due to lack of light, water, and air. The second maiden rushed to the market, purchased new seeds, and presented them to the king.
The King said that although the seeds were alive, they were not the same seeds. The third maiden brought him into the garden where there were many flowers blooming....
THE STORY OF A KING AND THREE MAIDENS ? SIX KEYS TO A SUCCESSFUL RELATIONSHIP
Seeds > THE STORY OF A KING AND THREE MAIDENS ? SIX KEYS TO A SUCCESSFUL RELATIONSHIP
How to use flax seed
You can eat whole flax seeds but you need to chew them good to break them up. Your stomach will not dissolve whole flax seeds and many of them will come out in your stools. Chew about a tablespoon in the morning. Then drink 8 oz of water. Make sure if you chew flax seeds that you drink water since the seed expand and become gelatinous.There are brown and golden colored flax seeds.
The golden cost more but there is not difference in their nutritional value.You can grind them up in a grinder and add them to your smoothies. It is best not to use them in any cooking recipes. Heat destroys the value of the flax oil and makes it toxic. I don't recommend you buy ground up flax seeds as found on websites or in health food stores. Once you grind your flax seeds, you need to use them in your drinks or food soon after grinding so they don't lose their nutritive value.
Even though Nutri Flax, ground up flax seed, is packaged so the flax seeds don't see light or oxygen, what happens...
How to use flax seed
Seeds > How to use flax seed
THE STORY OF A KING AND THREE MAIDENS ? SIX KEYS TO A SUCCESSFUL RELATIONSHIP
A King was trying to choose between three maidens to be his wife and queen. It was very difficult to judge since these women were all very intelligent and beautiful. He gave each maiden a bag of seeds and told them he was going on a pilgrimage for one year. When he returned, each of them were to give the seeds back to him. Whoever protected the seeds the best would become his wife.
The first maiden locked them in a safe to protect them. The second maiden sold the seeds at the market, thinking she would purchase new seeds when the king returned. The third maiden threw the seeds in the garden. When the king returned, the first maiden pulled the seeds from the safe where they had died due to lack of light, water, and air. The second maiden rushed to the market, purchased new seeds, and presented them to the king.
The King said that although the seeds were alive, they were not the same seeds. The third maiden brought him into the garden where there were many flowers blooming....
THE STORY OF A KING AND THREE MAIDENS ? SIX KEYS TO A SUCCESSFUL RELATIONSHIP
Seeds > THE STORY OF A KING AND THREE MAIDENS ? SIX KEYS TO A SUCCESSFUL RELATIONSHIP
Cigarette Holders
One of the most important and useful accessories for smokers is the cigarette holder. Cigarette holders are generally used by smokers to prevent smokers' lips from touching the cigarette, and to keep their hands clean. A cigarette holder is tubular, with a broad end to receive the filtered end of the cigarette. The other end is narrow and is contoured to be held with the lips and be clenched into place with the teeth, if desired. Cigarette holders for non-filtered cigarettes are also available.
Seeds > Cigarette Holders
A Simple $20.00 Investment Can Protect You, Your Family and Your Nest Egg!
NY - 07/23/04 - What if you discovered that twenty dollars could give you access to an array of valuable information that addresses the lifestyle, needs and financial interests of people 50 and over. Well, a twenty dollar annual membership in Senior Resources of America, headquartered in West Hills, California, does just that and more.As a member, you'll have access to the Members Only website...special events and Solutions For Life, a newsletter filled with exciting features and the latest news....
Seeds
Seeds > A Simple $20.00 Investment Can Protect You, Your Family and Your Nest Egg!