5 TIPS FOR SENIORS TO STAY HEALTHY IN THE NEW YEAR

Experts from Cedar Crest Retirement Community discuss how older adults can stay healthy this year.

5 TIPS FOR SENIORS TO STAY HEALTHY IN THE NEW YEAR

Stacey Milak, Clinical Dietician at Cedar Crest, an active continuing care retirement community in Pompton Plains, New Jersey, provides the following tips for seniors to stay healthy:

1) Check your supplements

Don’t fall victim to the latest supplement to hit the self that promises brain health, weight loss, or longevity. You may just be spending money for vitamins and minerals you don’t need, and that are not even being absorbed by your body. Check all your supplements (herbs and vitamins) with your doctor and dietitian to make certain they are needed, and that they don’t interact with other medications you are already taking.

2) Find a way to get active every day

The best way to stay in shape both physically and mentally is to get exercise. It is recommended adults get an average of 2 ½ hours of exercise a week. Try for at least 10 minutes of exercise at a time and be as active as possible. You don’t have to join a gym or buy expensive equipment, just get up and move! Start small, and work your way to being active every day. If you are not sure about your level of fitness, check with your doctor before starting an intense exercise program or vigorous physical activity.

3) Get More Plants on Your Plate

Fruits and vegetables are packed with nutrients that many are not getting enough of including fiber, potassium, and folic acid. Eating fruits and vegetables has been associated with lower risk for certain diseases such as heart disease and cancer. They also can help you stay full longer. Try adding fruit to cereal or yogurt, make salad the main dish or add it as a side, switch up your sandwich by making the vegetables the main filling instead of just a topping. Fresh fruits and vegetable are great, but frozen and canned varieties can be just as nutrient packed (as long as there is no sugar or salt added).

4) Get Hydrated

Maintaining proper hydration can be a challenge for older adults. As we age, our body’s water volume decreases, and we are prone to become dehydrated more quickly. Also, different prescription medications can also increase risk for dehydration and make you thirsty. Often, thirst can mask as hunger-so before you eat, drink a glass of water. Keep a glass nearby, at your bedside, at your desk, in the car—the more you see it the more likely you are to drink. You don’t have to drink plain water to get hydrated—decaf coffee or tea, juice, flavored seltzers, soup, popsicles, soy, rice, almond or cow’s milk all count. They may also pack calories, so if you are counting those, aim for plain water to get hydrated.

5) Slow down and be Mindful

Mindfulness means being fully aware of what is going on within and around you at each moment. Being mindful of your eating can also help with weight management. Before you take a bite, try to tune into what your body is telling you. Ask yourself, are you physically hungry, or is it another kind of hunger? Observe how you are eating quickly or slowly? Are you multi-tasking, or truly focused on this meal or snack? Are you bored, stressed, tired, anxious, angry, sad, etc.? Mindfulness can be applied to many aspects of life. Relaxation and less stress can help you not only reach your weight loss goals but lead to a healthier life in general. Go ahead, try that yoga or meditation class, get a book on the subject. There are even free, easy to use apps for your phone to help get you started 5 minutes each day.

3 REASONS WHY SHOULD YOU EXERCISE

Jennifer Schweizer, fitness coordinator at Cedar Crest, provides three reasons why seniors should exercise:

1) Exercise bolsters the immune system, and lowers the risk of heart disease, cancer, high blood pressure, diabetes, obesity, and osteoporosis

2) Exercise boosts memory. Adults who exercise aerobically increase significant amounts of blood flow to the brain which leads to better memory

3) Exercise significantly reduces depression and improves sleep.

Stacey Milak has been a Registered Dietitian-Nutritionist for 17 years. She has worked in a variety of settings such as hospitals, government programs, health care clinics, after-school programs, senior centers, and continuing care settings. She received her degree from NYU in Nutrition and Food studies, and completed her internship in Pittsburgh, Pennsylvania.

Jennifer Schweizer MS, LMT, has over 20 years of experience in the health and wellness field. She obtained her Master’s Degree in Exercise Physiology from Bloomsburg University in 2004. She also is a Licensed Massage Therapist and has been in practice since 1999. Jennifer worked for Barnabas Health Care Systems for six years before joining the Cedar Crest Team. Her main focus is to develop exercise plans for individuals who want to maintain their health, reduce their risk of disease or speed recovery from certain types of illness or surgery.