Archive for Tips for Seniors
Top 10 Foods for a Healthy Heart
Posted by: | CommentsThe concept that particular foods promote healthier hearts is not new. It is a fact that a well-balanced nutritional diet contributes to good health throughout a lifetime. For many people, the risk of diseases such as Type II diabetes, high cholesterol, heart disease and coronary artery issues may be reduced by consuming healthy diets. While it is important to begin healthy eating habits early in life, it can be just as vital to good health when healthy eating practices are followed in later years. The effects of some illnesses can be controlled and perhaps averted by practicing good nutritional habits.
Eating well is especially important for seniors who become more susceptible over time to the effects from aging and symptoms of illnesses that afflict the elderly. Seniors often battle loss of appetite, challenges in cooking healthy foods for one, and other health-related obstacles. These challenges affect their overall health and wellbeing which allows them to continue living independent lives in their own homes. For these reasons, it is critical seniors consume healthy foods and snacks that promote good health. A doctor should be consulted before making any diet changes,
With these challenges in mind, Comfort Keepers® has researched what experts advise are the top 10 best foods for health. Many of these foods take little or no time to prepare and can be added to existing diets to add nutritional components that promote better heart health.
1. Berries and grapes: While blueberries are a number one choice because they contain high levels of antioxidants, other berries such as raspberries, strawberries and even red grapes are beneficial. Add a handful of berries to your morning cereal, or munch on grapes for a healthy snack.
2. Fish: Salmon, mackerel and tuna are good sources of omega-3 fatty acids. Experts advise having fish at least twice a week for maximum benefits.
3. Whole grains: Choose breads, cereals, oatmeal, pasta and even snack crackers made of whole grains to reduce risk of heart disease and other chronic diseases.
4. Soy: Daily servings of soybeans like edamame, tofu, soy milk and yogurt are excellent sources of soy protein, linked to reduced risks of cardiovascular diseases, weight loss, and some types of cancers.
5. Nuts: Almonds, walnuts and pecans as daily snacks can reduce the risk of blood clots and may facilitate healthy arterial lining.
6. Olive oil: Olive oil contains a healthy type of fat that, when consumed in moderation, may help reduce risk of heart disease and promotes lower cholesterol levels.
7. Beans and lentils: Packed with protein, beans and lentils also contain levels of magnesium, iron and potassium that can support muscle and organ function, blood flow, and healthy bones. Choices of beans include chickpeas, kidney beans and black beans, all of which can be added to salads or soups. Red and green lentils are also excellent choices to add in soups.
8. Fruits and vegetables: Think color. Dark leafy green, deep reds, yellows and oranges found in spinach, cooked tomatoes, squash and oranges are some choices. Daily intake of these foods has been linked to lower blood pressure, reduced risk of heart disease, and possible decreased risk of some cancers, along with lowered risk of eye diseases and digestive issues.
9. Yogurt: Yogurt containing live and active cultures is considered a probiotic by scientists. Research shows probiotics are connected with lowering some risk factors for cardiovascular disease.
10. Tea and coffee: Flavonoids found in both may reduce heart disease. Studies found that those who drink 3-6 cups of green and black tea or 2-4 cups of coffee a day are at lower risk for heart disease. However, go easy on the sugar added to these beverages to avoid complications sugar may cause!
Good heart health does not depend on food alone. Physical exercise, not smoking and other factors are crucial to maintain healthy heart function. Being aware of bodily changes during the aging process plays a large part in maintaining overall good health. Seniors should also visit their doctors regularly to ensure early detection of any issue that may involve the heart.
References:
Zelman, Kathleen M., MPH, RD, LD. 5 heart healthy foods. Retrieved on December 16, 2001 from http://www.webmd.com/heart-disease/features/5-heart-healthy-foods.
Mayo Clinic (2011). Heart healthy diet: 8 steps to prevent heart disease. Retrieved on December 16, 2011 from http://www.mayoclinic.com/health/heart-healthy-diet/NU00196.
Zelman, Kathleen, M., MPH, RD, LD. Top 10 heart healthy foods. Retrieved on December 16, 2011 from http://www.webmd.com/diet/features/top-10-heart-healthy-foods.
Mayo Clinic (2011). Whole grains: hearty options for a healthy diet. Retrieved on December 16, 2011 from http://www.mayoclinic.com/health/whole-grains/NU00204.
Mayo Clinic (2011). Nuts and your heart: eating nuts for heart health. Retrieved on December 16, 2011 from http://www.mayoclinic.com/health/nuts/HB00085.
Mayo Clinic (2011). Olive oil: what are the health benefits? Retrieved on December 16, 2011 from http://www.mayoclinic.com/health/food-and-nutrition/AN01037.
Harvard School of Public Health. The nutrition source – vegetables and fruits. Retrieved on December 16, 2011 from http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetabl….
Oprah.com (2005). Dr. Perricone’s number 10 superfood: yogurt and kelfer. Retrieved on December 17, 2011 from http://www.oprah.com/health/Yogurt-and-Kefir-Dr-Perricones-No-10-Superfood.
Boyles, Salynn. WebMd (2010). Tea, coffee drinkers have lower heart risk. Retrieved on December 17, 2011 from http://www.webmd.com/heart-disease/news/20100618/tea-coffee-drinkers-hav…
Cespedes, Angela. Livestrong.com (2011). What are the benefits of eating beans and lentils? Retrieved on December 17, 2011 from http://www.livestrong.com/article/479593-what-are-the-benefits-of-eating-beans-lentils/.
How Hypertension Affects Memory
Posted by: | CommentsOops, you did it again…forgot someone’s phone number, could not remember what you had for lunch yesterday, or for a moment maybe you were not able to recall your neighbor’s name. Simple signs, you chuckle to yourself, of growing older. You might even laugh out loud with family and friends about losing your memory now that you are enjoying your senior years. After all, some degree of short-term memory loss is a sign of aging. Right?
Well, actually you could be wrong. Studies regarding memory loss in seniors indicate that instead of being a sign of simply aging, short-term memory loss could be a symptom of the effects of hypertension or high blood pressure. Hypertension causes damage to blood vessels, resulting in plaque and other tissue buildup, which can break free and move with blood flow only to get trapped in smaller vessels. This blockage can cause clots that prevent blood filled with oxygen and nutrients from traveling to the area of the body it supplies. If clots or other blockage prevent oxygen from reaching cells in the brain responsible for memory, those cells die, inhibiting that function.
There are well-known conditions caused by hypertension such as stroke, aneurysm, heart and coronary artery disease. While the effects of these conditions can contribute to complications of decreased blood flow throughout the body, vital brain cell loss can occur without your enduring a stroke or another critical health event. The crucial connection that needs to be acknowledged here is that when brain cells governing memory die due to lack of blood flow – regardless of the cause – the result is potential damage to your brain.
Research indicates this loss of blood flow can cause other diseases to occur. Vascular dementia, one cause of dementia, may very well be caused by decreased or lack of blood flow to the brain. In fact, studies indicate that people who have hypertension in their middle-aged years are at increased risk for developing dementia as they age. Mild cognitive impairment, the shift in memory and comprehension that begins in the elderly and is also typical of complications of Alzheimer’s, can also be caused by the effects of arterial damage prohibiting blood flow.
Hypertension often goes undiagnosed for years, especially in people who do not have regular medical check ups. Memory loss due to hypertension alone is caused by detrimental elements that progress over time, decreasing or halting blood flow to parts of the brain that are critical to its proper function. Brain cells can slowly die due to lack of blood flow, causing a person to experience subtle changes in memory and other cognitive functions. For this reason, any changes in memory that occur as you or your senior family member transition into the golden years should not be ignored.
High blood pressure can be detected by a simple blood pressure check, which can often be performed at machines now available in local drug stores. If you suspect you or the senior loved one in your life may be at risk, it is well worth a trip to find out. Keep in mind, however, that while a trip to the store is more convenient than a visit to the doctor, it is still important to seek medical advice for proper diagnosis and treatment.
References:
Mayo Clinic (2011). High blood pressure dangers: effects of hypertension on your body. Retrieved on December 10, 2011 from http://www.mayoclinic.com/health/high-blood-pressure/HI00062.
Kirchheimer, Sid (2003). Short-term memory slightly worse in those with hypertension.
Retrieved on December 10, 2011 from http://www.webmd.com/hypertension-high-blood-pressure/news/20030923/high….
John Hopkins Medicine (2011). How does hypertension affect memory? Retrieved on December 10, 2011 from http://www.johnshopkinshealthalerts.com/alerts/hypertension_stroke/memory_hypertension_3838-1.html?ET=johnshopkins:e44738:1259471a:&st=email&s=ESH_110301_001
Eat Seasonally for Maximum Nutrition
Posted by: | CommentsNo matter where we live, we expect to find a cornucopia of fruits and vegetables year-round in supermarket produce sections. But much of it has to travel great distances to get there. And in doing so, it loses freshness, taste and nutrients. Nothing beats eating fruits and vegetables at the peak of freshness—when they taste their best and are still fully packed with health-promoting nutrition.
If you live in a colder climate, though, it is a challenge to find fresh produce year round, but all is not lost. By knowing what fruits and vegetables are in season at any given time in your region, you can maximize your enjoyment as you eat your way around the calendar, savoring fruits and vegetables right when they’re at their tastiest and most nutritious.
You can discover what’s in season anywhere in the country at any time of year by visiting Epicurious.com and clicking on its interactive Seasonal Ingredient Map For instance, select March and click on Missouri: asparagus and spinach. Or click on March and Georgia: cabbage, carrots, collard greens, kale, lettuce, mushrooms, radishes, spinach and turnips. Sustainabletable.org offers a similar tool for finding seasonal produce around the U.S.
Produce that travels hundreds or thousands of miles does not provide the just-picked flavor and nutrition of produce grown close to home. To make the long trip, produce has to be picked before it is had a chance to ripen. And since nutritional value comes by way of the stem of a living plant, fruits and vegetables harvested before their time do not gain the maximum nutritional value of fresh, locally grown produce. Nutritional value decreases even further every day after harvest.
Look for locally grown produce at farmers’ markets. Some supermarkets also promote regionally grown food when available. When shopping at a supermarket, look for seasonal fruits and vegetables that have been shipped the shortest distance. For example, if you live in the East or Midwest, opt for fruits from the Gulf Coast. Or if you live in the West, choose produce grown in Southern California or Arizona.
In addition to providing nutritional advantages, buying fresh, locally grown produce in-season helps eliminate environmental damage caused by transporting food across country – and food dollars go directly to local farmers, promoting your local economy.
A growing share of produce is being grown hydroponically—without soil—in greenhouses, breaking free of the limitations of climate and making fresh produce available year-round, even in the coldest regions of the country.
You can also extend the availability of fresh produce through canning and preserving. County extension offices and Web sites like Allrecipes.com offer valuable information and guidance on canning and preserving.
