Too much or too little of anything is a dangerous thing…

Think about this: one in three elderly Americans admitted to hospitals each year do not have access to proper nutrition.

The number is both alarming and embarrassing because it is happening in a country of abundance, not scarcity. If there is anything the U.S. is never short of, it is food.

Americans are so obsessed with food that it is almost the default subject in any gathering. They make gastronomic spectacles of any social event. Even office anniversaries are not complete without a serving of pizza or a frosty cake.

As a consequence, only 3% of Americans have a healthy lifestyle, according to new research published in the journal, Mayo Clinic Proceedings. In other words, the U.S. is far from being among the healthiest nations in the world.

The proverbial saying, “You are what you eat,” is taking its toll on the food-obsessed American public.

Miriam Shor said, “Eating good food is, to me, one of life’s greatest joys, and I will never punish myself for it.“

Yes, good food may be life’s greatest joys – depending on what kind of foods.

So let’s dig in on the basics of what constitutes “good food.”

What is proper nutrition

Proper nutrition is eating sufficient quantities of “good foods,” – those that support and maintain good health, wellness, and the energy to function normally.

Good foods must have the full range of nutrients like proteins, carbohydrates, fat, water, vitamins, and minerals.

More than just satisfying the cravings of the taste buds, good food must, above all, saisfy the nutritional needs of the body.

What proper nutrition is like

Proper nutrition is a must for everybody, regardless of age. Before, proper nutrition was focused on the younger population until the effects of malnutrition started showing on the elderly.

Now, the “Net” is full of tons of studies and articles about elderly nutrition, often making it difficult for seniors to make educated choices.

To help you out, here a few tips to guide you to proper nutrition:

1.  More nutrients, fewer calories

The body’s metabolism slows down in the 60s. This means your body cannort absorb all the vitamins and minerals from the food you eat.

To make up for this shortfall, you must increase your intake of necessary nutrients,  and cut down on your your calorie intake to avoid weight gain.

2.  Manage your weight

Being overweight is a sign of improper nutrition – regardless of age. In old age, it can be a serious health risk especially if you have a sedentary life style. Obesity is a risk factor for  diabetes, high blood pressure, stroke, loss of mental acuity, and some forms of cancer.

Manage your weight by trying to hit an ideal BMI (Body Mass Index). This is, however, not a foolproof measure of your overall health. To be sure, consult your doctor for propr guidance.

3.  Never skip a meal

Never skip a meal even if you don’t have the appetite. Doing so will make you gorge on on high-calorie, nutrient-poor foods when your stomach craves for food.

Skipping meals will also make your blood sugar level swing from low to high if you are a diabetic.

Finally, frequent skipping of meals can suppress appetite which can lead to malnutrition.

To avoid this problem, set your day right by having a hearty breakfast – the most imporant meal of the day. If it helps your appetite to have snacks in between meals, then do so.

4.  Always stay hydrated

Dehydration is one of the most common fluids and electrolytic problem among the elderly. This is because age causes changes in total body water, and thirst perception.

There are no set guidelines how much water to drink daily since fluid requirements are dependent on a lot of things, i.e., body size, weather, physical activity, etc. To be safe, drink water regularly throughout the day, say a glass per hour.

Prolonged or habitual dehydration can lead to serious medical conditions.

5.  Don’t eat anything because your slim

It is a common compulsion for slim and prim seniors to eat anything. If you are one of them, do a double-take. Eating nutritious food is for everybody – young, old, slim and, even more so, and by defaulut, overweight people.

Even if your slim, you will still miss out the necessary nutrients for healthy living if you are not discriminating on what you eat.

6.  Minimise food recycling

When preparing food, it is unavoidable for live-alone seniors to cook more than what is required for one meal. The extra goes to the ref for the next. This saves time and effort and a bit of gas or electric bills.

But this may be counter-productive, nutrition-wise, if the left-overs are left too long in the ref to spoil or reheated so many times over to lose some of its necessary nutrients.

If you must (we all do), don’t let them stay for more than four days in the ref. And when you reheat them, use the microwave. Among the methods of cooking food, the microwave does the least damage to food nutrients. But don’t sizzle them. Just make them warm enough for pleasant eating

Proper nutrition is for everyone, regardless of age or sex. It is crucial for the elderly with chronic illnesses under other circumstances that may deny them of the necessary nutrients for a healthy and enjoyable living.

~oOo~

The post What You Need to Know About Proper Nutrition first appeared on Age With Charm.

The life expectancy of Americans in 2018 was 76 years old for men and 81 for women. Compared to those in 1990 which was 47 and 49, respectively, this is a great longevity improvement.

Many factors came into play to make this happen. For one, advances in medicine have made people healthier. Then their socioeconomic improved and they started embracing healthy lifestyles i.e. regular exercise, reduced consumption of alcohol and tobacco, and healthy eating or proper nutrition.

What is proper nutrition

Proper nutrition is eating the right kinds of foods for better health, well-being and enough energy to keep you going.

Healthy eating consists of foods that contain necessary protein, carbohydrates, fats, water, vitamins, and minerals your body needs.

It is very crucial among seniors because malnutrition can lead to weight loss, among other things. It can impair the immune system, thus increasing the risks of a host of medical issues that can affect your quality of life.

In 2005, only 1% of healthy and live-alone American seniors are malnourished. Though no current figures are available, it is expected to be higher as more baby boomers have retired since then.

The figures may not be alarming, but it raises the question, “Why would people in the midst of abundance be malnourished#8221;

Here’s why…

Issues that affect nutrition and how to cope with them

Several factors can cause poor nutrition among seniors, but these are the most common:

1.  Loss of appetite

Loss of appetite is not a normal consequence of aging and it is not necessarily a sign of a medical issue.

It could be a lack of energy to cook or due to a change in taste buds, or sense of smell. Loneliness or depression can also cause a loss of appetite.

Whatever the reason is, it should not be taken lightly because it can result in a drastic loss of weight and other serious medical issues.

You can cope with the loss of appetite by…

• Setting a regular eating schedule. The body has a biological clock that dictates most of our routines, i.e., time to sleep, discharge waste, hunger, thirst, etc. Setting a regular eating schedule is like programming the body to yearn for food.

• Increasing nutrient density, not the volume of food you eat. This assures enough nutrients are taken in even if the volume of food intake is sparse.

• Eating with a friend or groups of friends to have a better eating experience and better nutrition. Dine out occasionally to be in the midst of people (this is my favorite way of whetting up my appetite).

• Take appetizers like banana, mango, or salad with your meals.

2.  Budget constraints

Based on the 2017 official poverty measure (income of $11,756/yr), 9.2% of adults 65 and older, or 4.7 million, live in poverty. For them, buying quality and nutritious foods is a real problem.

But that doesn’t mean they can’t. It just takes a little patient digging.

For example, Clark.com has a list of discount restaurants for seniors. And for groceries, SeniorList contains a list of grocery stores where you can buy necessary stuff at bargain prices.

3.  Oral health issues

Age brings along oral health problems like a diminished sense of taste, teeth loss, gum disease, root decay, and thrush (a mouth infection caused by the Candida fungus) which can affect your daily food intake.

It is very important then to stick to a daily oral hygiene routine like:

• Brushing your teeth twice a day using fluoride-based toothpaste;
• Flossing your teeth at least once a day;
• Rinse your mouth with an antiseptic once or twice a day.

On top of the above, visit your dentist regularly for teeth cleaning and oral exam.

4.  Health conditions

There some medical issues like stomach flu, migraine, or cold sores that can temporarily affect proper nutrition.

But chronic diseases like diabetes, arthritis, heart failure, cancer, obesity, etc., may affect your nutritional intake over the long haul.

It is very important, therefore, to have your doctor or nutritionist design a diet plan which can satisfy your nutritional requirements and, at the same time, keep your medical condition in check.

5.  Medications

Aging, woefully, brings along a lot of medical issues requiring the ingestion of several drugs that may cause malnutrition in several ways. For example, drug interaction may cause:

• suppression of hunger
• interference in the absorption of nutrients like fats, proteins, and vitamins;
• an alteration of the senses of taste and smell;
• Swallowing problems.

To avoid drug-induced malnutrition, do these:

• ask your health care provider the effects of all the medications you are taking, prescription or over-the-counter;
• consult with your doctor for any side-effect you are experiencing with a particular drug;
• take your drugs on their suggested schedules, i.e., before or after meals;
• unless clearly specified, take medications with a full glass of water to prevent stomach irritation and improve absorption;
• don’t mix or stir medication into food or drink unless indicated. Some foods may break them down, decreasing their efficacy.

6.  Personal circumstances

Living alone or having reduced social contact is a risk factor for malnutrition. In fact, an NCBI (National Center for Biotechnology Information) report shows that loneliness is a predictor of anorexia nervosa.

There is no easy way to cope with this other than determination and the will to live.

I am a live-along senior and I hate eating alone. It sucks. But I am not malnourished. In fact, my BMI is perfect, and I am trying to get rid of unwanted belly fat.

How I get over this loneliness/nutrient thing is to constantly remind myself that malnutrition is a painful (and dishonorable) way of dying – especially since my ref is full of foodstuff.

But I am not talking about myself. Malnutrition is an ugly specter hovering over 1 in 2 seniors and the diseases it causes cost a whopping $ 15.5 billion annually.

Don’t fall for it.

Please share to help other seniors keep up.

Image: The Conversation

~oOo~

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The post How to Cope with Issues that Affect Nutrition first appeared on Age With Charm.

Preparing meals is not just to appease hunger, but to serve a nobler purpose. The food you prepare defines you over the long haul – either glum and sickly or bouncy and healthy.

In meals preparation, always think nourishment, not just to fill an empty stomach. Your health and well-being depend on it.

While this may seem a no-brainer, a lot of seniors fail to clear the bar.

Here’s why…

Old age induces some changes that not only affect your ability to prepare nourishing meals but also your body’s capacity to absorb them.

First, mobility problems and budgetary concerns may hamper you from getting the right foods and ingredients;

Second, because of slower metabolism, the food you eat may not be efficiently absorbed by your body.

For example, old age slows you down a little bit. This change in pace needs adjustment in your daily calorie intake. On top of this, you may also have appetite problems due to oral health issues, or other illnesses that affect your eating habits.

In effect, you may either become undernourished or overnourished.

Either way, a case of malnutrition could set in –   a condition of having a less, excessive or imbalanced intake of energy or nutrients.

Read more…

Malnutrition is bad for people of any age. More so for seniors, because it affects the immune system, making them susceptible to the flu or the common colds.

In addition to that, malnutrition also affects:

–   Body organs such as the eyes, liver, kidneys, and the digestive system;
–   Brain functions like memory, cognitive ability;
–   Management of chronic illnesses like hypertension, diabetes, cancer, and dementia;
–   The immune system in promoting proper healing of injuries and illnesses;
–   Bone and muscle health for mobility, strength, posture, and flexibility.

It is a serious concern among government health workers and professionals because it is a huge and chronic problem. Of the millions of American seniors hospitalized each year, about 33% are malnourished.

Those affected may suffer a string of illnesses their entire life. And since it can have lasting physical and mental effects, it is imperative to recognize it early in order to avoid it.

How to avoid malnutrition:

Avoiding malnutrition is not as difficult as it seems. It does not require subscribing to expensive diet plans, either. In fact, you may go on eating the regular foods you have been used to all these years.

It does require recognizing that your stomach could no longer digest nuts and bolts like it used to, and you need to adjust your diet to compensate for this deterioration.

To do that, always have, in your regular meals, protein-rich foods such as lean meat, poultry, fish, eggs, nuts, and beans. Having a serving of low-fat dairy products like milk, yogurt or cheese will be of much help to promote healthy bones.

Don’t forget your vegetables and fruits. These are rich in dietary fibers which help keep cholesterol levels down. Fibers also help in preventing the formation of certain types of cancers like the colorectal, control blood sugar levels and prevent constipation.

Then, reinforce your diet with vitamins and minerals such as Calcium, Potassium, and vitamins D, and B12.

Potassium helps in maintaining blood pressure while Calcium and vitamin D, for bone health. Vitamin B12 helps keep your nerves and blood vessels healthy.

While all these are contained in the foods in your kitchen, in one way or the other, you may take them as food supplements to assure you get the right nutrients on a daily basis.  But take them the supervision of your physician.

The bottom line?

Nobody knows you better than you. You have reached this far and can reach a few more years provided you take care of yourself and be more conscious of the meals you prepare in your kitchen.

Please share so other seniors won’t take the food they eat for granted.

~oOo~

The post Don’t Prepare Your Next Meal Before Reading This first appeared on Age With Charm.

Before knocking yourself crazy for a sensible answer, you should know what a “balanced diet” is. We’ve been hearing this phrase since our elementary grades but never got a good grip on it.

A “balanced diet” is a diet that gives your body the necessary nutrients to function properly.

It is necessary to stay healthy especially in old age; it helps maintain a healthy weight and lowers the risk of developing chronic medical conditions like heart disease and diabetes.

Though very straightforward and simple, the definition still falls off the mark. It is vague, to say the least. For example, I am old, healthy, energetic, my BMI is ideal and I don’t have any chronic medical condition. Is my diet balanced?

I don’t know. And I am sure you don’t either.

Eating a balanced diet is a tough call if for a live-along senior like me. Even working up an appetite, no matter how nutritious the foods are on the table, requires great effort No place is more lonely than a huge dining table if you eat alone.

But we have to eat. We have to eat not only to survive but to be strong and free from infirmities; to be able to enjoy life and celebrate for having reached this far.

Here are some tips to do that:

1.  Never miss a square meal and snacks in between:

It is bad to go hungry at any age. It is awful if you are old and frail.

So eat. It is better to eat anything than have your stomach grind nothing. Besides, all foods are nutritious, though some more than others.

Be careful, however, on foods that will worsen diabetes, arthritis, cholesterol levels or hypertension (If you have them).

You are not doing yourself any good if you insist on these. There are several alternatives in the market. Exercise diligence and search them out.

2.  Don’t forget your proteins:

Proteins are necessary for a lean body mass, repair of damaged cells, and a healthy immune system. But too much protein is bad. It can raise the risk of diabetes, cancer and other serious medical issues.

Eggs are good sources of protein, provided they are cooked well. The salmonella bacteria, which is very harmful to your health, also love eggs.

Other sources of protein for you are lean meat like beef, pork, chicken, and fish; low-fat dairy products like yogurt, cottage cheese, and milk, and nuts and beans such as Brazil nuts, cashew, peanuts, pecans, etc. Be careful, though, if you have uric acid problems.

3.  Get more fibers:

Fibers are recommended for seniors for a lot of reasons. They help bring down cholesterol levels, and helps lower the risk of getting some types of cancer like colorectal.

A high fiber diet helps in controlling the blood’s glucose levels, reduces the risk of constipation and the formation of hemorrhoids.

The foods you eat daily have fiber content. But you get more from whole-grain cereals like brown rice, rice cakes, wholemeal pasta, corn, oats, quinoa, cracked wheat, etc.

Fruits and vegetables are also high on of fibers.

If budget is a problem, buy non-seasonal fruits like bananas, pineapple, apple, etc., to make sure you won’t ran out of supply.

4.  Drink plenty of water:

There’s a standard quantity of water you must drink in a day. But if you don’t want to fuss over the quantity of water you have drank, a good-size glass of water every hour is enough to keep you hydrated.

There are good reasons for staying hydrated like, improved metabolism, and digestive, urinary, and kidney health. It also boosts brain function.

5.  Strike an exchange deal with a friend:

If another senior is nearby, befriend him for strategic reasons – to have somebody to share a meal with.

Dining is never meant to be a solo performance. It is always better if taken with somebody you can relate with. If you can do it with a neighbor, that would open several possibilities like buying foodstuff for two in one go, or taking turns in meal preparation. It saves a lot of time, gas, and other food items and supplies.

6. Take dietary supplements:

If you have certain medical conditions, or some difficulty getting the right kinds of nutritional foods, consider taking food supplements.

This should be a last resort, though.  Studies show that 60% of seniors taking nutritional supplements don’t actually need them. It’s good money thrown away.

However, never do it without prior consultation with a doctor or dietitian. They know what kind of supplements you should take and the dosage. Don’t entrust your health to an online ad or a sweet-talking multi-level marketer.

Nutritional food is a serious business when one gets old. It is not so much a problem in our younger days when our stomach can digest nails. But old age brings a lot of physical and physiological changes that make it necessary to be choosy on the types of food we eat and how often. Gone are the days when eating binges were the order of the day. Now, a lot seniors are lucky to have something to eat in any given day. And when they do, satisfying hunger is the main concern, not nutrition.

Consider yourself blessed – even if you don’t have a balanced diet.

Please share with other seniors so they will be more careful with what they eat.

~oOo~

The post Do You Eat a Balanced Diet first appeared on Age With Charm.

Do you recycle food leftovers?

I do as well as you. It is convenient and economical, especially if you are a live-alone senior living on a tight budget.

But there are trade-offs. Reheated foods taste differently and there are potential health risks if not done well.

The post How to Avoid Health Problems from Reheated Foods first appeared on Age With Charm.

“Tell me what you eat, and I will tell you what you are,” Jean Anthelme Brillat-Savarin, 18th-century French lawyer, cum epicure, and gastronome.

It’s been a long time since he said those words, but it was as true then as it is now. The increasing problem of obesity and chronic diseases more than says it all.

While it is an embarrassing fact that in some parts of the world, malnourishment and hunger face the people each day, in the more developed countries food scarcity is no problem. The problem is what to do with all the food available to them.

The most convenient solution is to over eat; go on binge eating and drinking.

While there is nothing wrong with that per se, over the long haul, your health will suffer.

Especially when you are an elderly.

Why is overeating bad for seniors?

Overeating, at any age, is always bad for health over the long haul. It is disastrous for seniors because they are no longer capable of going an extra mile. You take life one day at a time and consider each a blessing.

You are no longer capable to handle an increase in weight, blood pressure, and high cholesterol. Or the mood swings like anger, sadness, distress, disappointment – negative feelings caused by too much eating.

While it is almost like a cliche, old age is an age of temperance.

You mellow down a bit. Be more discriminating with friends, social involvement, lifestyle, etc. You get rid of old habits and form new ones – including eating habits.

How to develop a healthy eating habit:

Developing a new habit is always difficult. I never liked raw tomatoes and onions. But I persisted until they became a part of my daily meals.

It requires dogged perseverance in doing things over and over again until they become a part of your system.

Here’s how to do it.

1. Make a weekly menu:

Yes, a menu. It is not as ridiculous as it looks. In fact, it will make your life easier.

It will allow you to plan ahead, i.e. what ingredients to buy, and what to prepare on a daily basis. It removes the guesswork out of what to eat, minimizes errors and assures that you only eat nutritious foods.

Make it a point to have foods that support good health. You may include one or two that may increase your uric acid or sugar levels to provide variation. But they should not occupy a large part of your menu.

2.  Cook them yourself:

Home cooking is always better than pre-cooked foods bought from a restaurant or diner.

You can either do it yourself or have someone prepare them for you. That way you have full control of what you eat. I have someone cook for me but she doesn’t do anything except what I tell her to do.

Prepare just enough to cover the next meal, never beyond that. Foods reheated multiple times lose their flavor and ruin their nutritional value.

3.  Be creative:

These days it is easy to provide variation to the food you prepare even if you are not a culinary expert. Just Google it.

The Internet is full of sites devoted to cooking all kinds of meals. You can have as many variations you want for a healthy breakfast, lunch or dinner. Even snacks.

I do it the old-fashioned way – asking from friends who know how to cook – of which I have many.

4.  Don’t glut yourself:

Don’t eat as if it were your last meal. Just eat enough to last you until the next meal, not two meals ahead. Overeating is just as bad as undereating.

If this means you have to take a snack, then go for it (I always do). Snacks are good for seniors because they reinforce the sugar content in your blood. They keep you going between major meals.

5.  Avoid sodas:

It is very tempting to grab a glass of soda after a hearty meal. Resist it as much as you can. Behind its sparkling sweetness and taste, lurks a lot of dangers to your health.

Sodas contribute to obesity and diabetes. The sugar in soda coats your teeth which attracts teeth-damaging bacteria, they can damage your bones and, according to some research,  they can damage major organs like the kidneys and liver.

So far nothing beats the good old water to flush your meals down your stomach.

6.  Drink lots of water:

There are a couple of good reasons why you should drink lots of water.

First, you won’t overeat because it makes you feel full.

Second, to avoid dehydration.

Seniors are prone to dehydration because age causes the body’s water content to decrease, it also causes a diminished thirst sensation. This is further exacerbated if you are suffering from incontinence, or taking drugs for heart disease or depression.

Dehydration can precipitate emergency hospitalization and has been associated with higher mortality rates among elderly people.

Having a healthy habit is crucial for you to have a happy and exciting retirement life. It can help maintain a healthy weight, stamina, and a good hedge against developing chronic diseases like arthritis, diabetes, heart disease, etc.

According to statistics, 1 in 4 senior Americans has poor nutrition. Don’t be one of them.

Believe me, eating healthy makes a lot more economic sense than being sickly.

Please share with others so they will know how to do it, too.

~oOo~

The post Six Ways to Develop a Healthy Eating Habit first appeared on Age With Charm.