Tag Archives: seniors

MyPlate for Older Adults: Eat Right for Your Age – Tufts

In March 2016, nutrition scientists at Tufts’ Jean Mayer USDA Human Nutrition Research Center on Aging introduced an updated MyPlate for Older Adults, revised to reflect the latest Dietary Guidelines for Americans.

MyPlate for Older Adults calls attention to the unique nutritional and physical activity needs associated with advancing years, emphasizing positive choices. It shows how older adults might follow a healthy dietary pattern that builds on the MyPlate graphic below.

One important change as you get older is that your calorie needs typically decrease after age 50; men generally need 2,000 daily calories and women 1,600, depending on physical activity. But your vitamin and mineral requirements stay the same or may even increase—which can make it a challenge to get the nutrients you need from a smaller calorie intake.

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Robotic Cats ‘Purr-fect’ Companions for Seniors Isolated Due to COVID-19

Don’t knock it till you’ve tried it Department.

In the wake of widespread social distancing and isolation due to the COVID-19 pandemic, people who have pets have gained a greater appreciation for the unconditional love and companionship they provide. However, for many older adults, especially those living with Alzheimer’s disease and/or related dementias (ADRD), caring for a pet is difficult. Moreover, because of the pandemic, people with ADRD and their caregivers remain alone for extended periods of time.

Researchers from Florida Atlantic University’s Christine E. Lynn College of Nursing provide the   “purr-fect” solution to comfort and engage older adults with ADRD – interactive robotic cats. Designed to respond to motion, touch and sound, these interactive robotic pets offer an alternative to traditional pet therapy. Robotic cats and dogs are usually given to people with ADRD, but data has shown that using these pets to decrease social isolation for older adults is highly successful.

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Moving More in Old Age May Protect Brain from Dementia

Older adults who move more than average, either in the form of daily exercise or just routine physical activity such as housework, may maintain more of their memory and thinking skills than people who are less active than average, even if they have brain lesions or bio-markers linked to dementia, according to a study by Rush University Medical Center.adult man playing a musial instrument

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The study results were published in the online issue of Neurology, the medical journal of the American Academy of Neurology. Continue reading

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Choosing Healthy Meals As You Get Older – NIA

Making healthy food choices is a smart thing to do—no matter how old you are! Your body changes through your 60s, 70s, 80s, and beyond. Food provides nutrients you need as you age. Use these tips to choose foods and beverages for better health at each stage of life, according to the National Institute on Aging (NIA).

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1. Drink plenty of liquids

With age, you may lose some of your sense of thirst. Drink water often. Low-fat or fat-free milk or 100% juice also helps you stay hydrated. Limit beverages that have lots of added sugars or salt. Learn which liquids are healthier choices.

2. Make eating a social event

Meals are more enjoyable when you eat with others. Invite a friend to join you or take part in a potluck at least twice a week. A senior center or place of worship may offer meals that are shared with others. There are many ways to make mealtimes pleasing.

3. Plan healthy meals

Find trusted nutrition information from ChooseMyPlate.gov and the National Institute on Aging. Get advice on what to eat, how much to eat, and which foods to choose, all based on the Dietary Guidelines for Americans. Find sensible, flexible ways to choose and prepare tasty meals so you can eat foods you need.

4. Know how much to eat

Learn to recognize how much to eat so you can control portion size. When eating out, pack part of your meal to eat later. One restaurant dish might be enough for two meals or more.

5. Vary your vegetables

Include a variety of different colored, flavored, and textured vegetables. Most vegetables are a low-calorie source of nutrients. Vegetables are also a good source of fiber.

6. Eat for your teeth and gums

Many people find that their teeth and gums change as they age. People with dental problems sometimes find it hard to chew fruits, vegetables, or meats. Don’t miss out on needed nutrients! Eating softer foods can help. Try cooked or canned foods like unsweetened fruit, low-sodium soups, or canned tuna.

7. Use herbs and spices

Foods may seem to lose their flavor as you age. If favorite dishes taste different, it may not be the cook! Maybe your sense of smell, sense of taste, or both have changed. Medicines may also change how foods taste. Add flavor to your meals with herbs and spices.

8. Keep food safe

Don’t take a chance with your health. A food-related illness can be life threatening for an older person. Throw out food that might not be safe. Avoid certain foods that are always risky for an older person, such as unpasteurized dairy foods. Other foods can be harmful to you when they are raw or undercooked, such as eggs, sprouts, fish, shellfish, meat, or poultry.

9. Read the Nutrition Facts label

Make the right choices when buying food. Pay attention to important nutrients to know as well as calories, fats, sodium, and the rest of the Nutrition Facts label. Ask your doctor if there are ingredients and nutrients you might need to limit or to increase.

10. Ask your doctor about vitamins or supplements

Food is the best way to get nutrients you need. Should you take vitamins or other pills or powders with herbs and minerals? These are called dietary supplements. Your doctor will know if you need them. More may not be better. Some can interfere with your medicines or affect your medical conditions.

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Higher Fitness Level Can Determine Longer Lifespan After Age 70 – Study

I am always happy to pass along another example of how valuable my eat less; move more; live longer mantra is in daily practice.

Researchers have uncovered one more reason to get off the couch and start exercising, especially if you’re approaching your golden years. Among people over age 70, physical fitness was found to be a much better predictor of survival than the number of traditional cardiovascular risk factors in a study being presented at the American College of Cardiology’s 68th Annual Scientific Session.

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While high blood pressure, high cholesterol, diabetes and smoking are closely linked with a person’s chance of developing heart disease, these factors are so common in older people that the total number of risk factors becomes almost meaningless for predicting future health, researchers said. The new study suggests doctors can get a better picture of older patients’ health by looking at how fit they are, rather than how many of these cardiovascular risk factors they have. Continue reading

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Tips for my senior friends … Infographic

I am fortunate to live in a big city and have lots of social outlets. For my senior readers, here are some suggestions from the National Institute on Aging for dealing with situations which are less hospitable.

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This infographic says to get moving. I can’t stress enough how beneficial my daily bike riding is for me. I get out of the apartment and enjoy flying across the pavement. In the good weather I put my dog in the basket. But, I always bring my water bottle with the bluetooth speaker on top. I get to listen to my favorite songs from my iPhone the whole time, not to mention enjoying being out in nature. Don’t forget: the law of the body is – use it or lose it.

Tony

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Guidelines for feeling good and functioning well into senior years – GCBH

I just ran across this newly-published set of guidelines for helping seniors succeed in retaining their mental function and well-being as they age. As a senior myself who has a family with a history of Alzheimer’s and dementia I found it to be on point with my own situation.

The Global Council on Brain Health (GCBH) is an independent collaborative of scientists, health professionals, scholars, and policy experts from around the world who are working in areas of brain health related to human cognition. The GCBH focuses on brain health relating to people’s ability to think and reason as they age, including aspects of memory, perception and judgment.

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We believe the following suggestions will increase the chances for people to experience or optimize mental well-being. If you are already engaging in these healthy activities, continue to do so, and consider trying something new as well.

FOR INDIVIDUALS:

1. Take the time to develop and strengthen relationships with family and friends. For more about the brain health benefits of strong social ties, see the GCBH report, The Brain and Social Connectedness: GCBH Recommendations on Social Engagement and Brain Health.

Continue reading

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Older People Less Apt to Recognize Their Mistakes – Study

The older you get, the less apt you may be to recognize that you’ve made an error. As a senior citizen I find that statement slightly annoying and also probably to a large extent true.

In a new study, University of Iowa researchers devised a simple, computerized test to gauge how readily young adults and older adults realize when they’ve made a mistake.

Older adults performed just as well as younger adults in tests involving looking away from an object appearing on the screen. But younger adults acknowledged more often than older adults when they failed to look away from the object. And, older adults were more likely to be adamant that they did not made a mistake.

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The research offers new insight how older people perceive their decisions, and especially how they view their performance–whether judging their own ability to drive or how regularly they believe they’ve taken medications.

“The good news is older adults perform the tasks we assigned them just as well as younger adults, albeit more slowly,” says Jan Wessel, assistant professor in the UI Department of Psychological and Brain Sciences and the study’s corresponding author. “But we find there is this impaired ability in older adults to recognize an error when they’ve made one.” Continue reading

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Choosing Healthy Meals As You Get Older – NIA

It turns out that ‘senior discounts’ apply as much to our nutrition as to our bills when it comes to eating as we get older. The National Institute on Aging offers the following tips for seniors to insure that we get all the nutrients. that we need.

 

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Making healthy food choices is a smart thing to do—no matter how old you are! Your body changes through your 60s, 70s, 80s, and beyond. Food provides nutrients you need as you age. Use these tips to choose foods for better health at each stage of life.

1. Drink plenty of liquids

With age, you may lose some of your sense of thirst. Drink water often. Low-fat or fat-free milk or 100% juice also helps you stay hydrated. Limit beverages that have lots of added sugars or salt. Learn which liquids are better choices.

It always pays to read the labels. Remember, that a teaspoon full of sugar is only four grams, so know how much sugar you are consuming.

2. Make eating a social event

Meals are more enjoyable when you eat with others. Invite a friend to join you or take part in a potluck at least twice a week. A senior center or place of worship may offer meals that are shared with others. There are many ways to make mealtimes pleasing. Continue reading

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Do Sleep Habits Change for Seniors?

With 10,000 baby boomers becoming 65 every day, the question of sleep becomes highly relevant. The Washington Post says, “Scientists have also discovered the role of telomeres in aging. These are caps on the ends of strands of DNA that protect a cell’s genetic material when it divides. But they get a little shorter with each division, and once they get too short, a cell can no longer function normally. Older people have shorter telomeres, but so do people with high stress and poor sleep habits.”

First of all the myth that seniors need less sleep is – a myth. Dr. Michael W. Smith of WebMD offers the following definitive answer, “As children and adolescents, we need more sleep than we do as young adults. But by our senior years, we need the same seven to nine hours a night we did as teens.” 
On the other hand, the nature and quality of sleep does change as we age.

sleep_puppy_iStock_000015227531MediumHrayr P. Attarian, MD, in a talk before Northwestern Memorial Hospital’s Healthy Transitions Program® said that although we get less sleep as we age, we need the same amount. Older people take slightly longer to fall asleep than younger ones. Also, sleep efficiency falls as we age. The 18 to 30 year olds have 95 percent sleep efficiency; 31 to 40 year olds enjoy 88 percent sleep efficiency; 41 to 50 year olds have 85 percent sleep efficiency and 51 to 70 year olds are down to 80 percent sleep efficiency.

So the bottom line seems to be seniors need as much asleep as ever, but they have a harder time achieving it.

Medications play a part in senior sleep habits, too. As we age we often need more medications to get us through the day and night. Dr. Attarian warned about Tylenol and Advil PM specifically. He said that they worsen prostate conditions in men and that they impair reflexes in both sexes into the next day.

To read further on sleep, check out my page How Important is a good night’s sleep.

Tony

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Why older men should do more housework – Study

As an older guy, I turn 78 in less than two weeks, I am interested in my health and certainly my longevity. So, the subject of older men doing more housework caught my attention. Also, housework does not rank high on my list of fun stuff to do.

The following is what Medical News Today reported:

According to a new study, it seems that elderly adults are stuck in a time when housework was the woman’s job. Researchers have found that every day, older women spend an average of 2 hours more doing household chores than men.

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But it’s not all bad. Older men and women who engage in more housework might have better health. Though if women get too much or too little sleep, the health benefits of housework diminish.

The new study — which was recently published in the journal BMC Public Health — was led by Nicholas Adjei and Tilman Brand, of the University of Bremen in Germany.

The research was designed to get a better idea of how adults spend their time in later life, and how certain day-to-day activities impact their health.

“The percentage of those aged 65 years and above,” explains study co-leader Adjei, “is increasing globally due to higher life expectancy. It is important to understand how older adults spend their time in these later years and the possible positive and negative implications for their health.” Continue reading

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German seniors show vitamin deficiencies – Study

This study of German seniors demonstrates once again the value of a good diet. The fact that many were inactive and frail seems also to suggest that we continue to need to move and exercise as we age, perhaps more than when we are  younger. Eat less, move more, live longer.

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Young woman holding her neck and talking with female doctor.

One in two persons aged 65 and above has suboptimal levels of vitamin D in the blood. This is the conclusion of an investigation conducted by researchers at the Helmholtz Zentrum München, as part of the population-based KORA-Age study in the region of Augsburg. Moreover, as the authors of the study report in the peer-reviewed journal ‘Nutrients,’ one in four older adults has suboptimal vitamin B12 levels.

Since more than 30 years, the KORA Cooperative Health Research platform has been examining the health of thousands of people living in the greater Augsburg area in Southern Germany. The aim of the study is to understand the impact of environmental factors, lifestyle factors and genes on health. “In this context, we were also interested in examining the micronutrient status of older adults, including vitamins” explains study leader Dr. Barbara Thorand of the Institute of Epidemiology (EPI), Helmholtz Zentrum München. “So far, in Germany, research data on this topic has been relatively thin on the ground.”

Overall, the scientists examined blood samples of 1,079 older adults, aged 65 to 93 years from the KORA study*. Their analysis focused on levels of four micronutrients: vitamin D, folate, vitamin B12 and iron.

“The results are very clear,” explains first author Romy Conzade. “Fifty-two percent of the examined older adults had vitamin D levels below 50 nmol/L and thus had a suboptimal vitamin D status.” The scientists also observed shortages with regard to some of the other micronutrients. Notably, 27 percent of older adults had vitamin B12 levels below the cut-off. Moreover, in 11 percent of older adults, iron levels were too low, and almost nine percent did not have enough folate in their blood.

EPI director Professor Annette Peters puts the data into context: “By means of blood analyses, the current study has confirmed the critical results of the last German National Nutrition Survey (NVS II)**, which revealed an insufficient intake of micronutrients from foods. This is a highly relevant issue, particularly in light of our growing aging population.”

Are dietary supplements the way forward?

The majority of older adults with suboptimal vitamin levels had in common that they were very old, physically inactive or frail. Special attention should, therefore, be paid to these groups with a higher risk for micronutrient deficiencies, explain the researchers.

“Our study also shows that regular intake of vitamin-containing supplements goes along with improved levels of the respective vitamins,” says Barbara Thorand. “However, vitamin-containing supplements are not a universal remedy, and particularly older people should watch out for maintaining a healthy and nutritious diet.”

In this context, the authors say their next objective is to continue investigating the metabolic pathways that link supplement intake, micronutrient status and disease states.

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Caution advised about recent U.S. advice on aggressively lowering blood pressure

Medical researchers at Trinity College Dublin, Ireland, are advising caution when treating blood pressure in some older people — after results from a study contrasted with recent advice from the U.S. to attempt to aggressively lower blood pressure in all adults to targets of 120mmHg.
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Researchers from the Irish Longitudinal Study on Ageing (TILDA) at Trinity College Dublin, in collaboration with Beaumont Hospital, Dublin, have recently published the findings in the Journal of the American Medical Association (JAMA Internal Medicine).

A large randomized blood pressure trial led by U.S. investigators — the Systolic blood Pressure Intervention Trial (SPRINT) — demonstrated that lowering systolic blood pressure to levels of 120mmHg or less compared with 140mmHg or less in adults (over 50 years with cardiovascular risk) significantly reduced death (from all causes and from heart failure and heart attacks). The study also reported that common side effects of low blood pressure such as falls, injuries, blackouts, and drops in blood pressure after standing were not increased by aggressive treatment — even in people over 75 years old.

Because the latter findings were clinically counter intuitive, the TILDA team tested whether they held true outside of a trial setting. Focusing on people in Ireland over 75 years, they examined rates of falls, injuries, blackouts and excessive drops in standing blood pressure in those who met the criteria for the treatment proposed in SPRINT and were followed up with for 3½ years — the same time period as SPRINT.

The researchers reported starkly contrasting results — falls and blackouts were up to five times higher than reported in SPRINT and drops in blood pressure on standing were almost double that reported in SPRINT. Therefore, in people over 75 years, intensive lowering of blood pressure to 120mmHg could result in harm and TILDA researchers recommend that a better understanding of who, over 75 years, will or will not benefit, is necessary before widespread adaptation of the SPRINT results.

The TILDA team is now assessing how best to determine which people may benefit from SPRINT, and which people are more at risk from aggressive blood pressure lowering.

First author of the journal article, Research Fellow at TILDA, Dr. Donal Sexton, said: “SPRINT was a landmark study of hypertension treatment. While the benefits of lowering blood pressure seen in this study are not in dispute, we are highlighting to physicians that we need to be cognizant of the fact that the trial was not powered for adverse events such as falls causing injury. Physicians ought not to expect a similarly low rate of adverse events in clinical practice as was observed in the trial when lowering blood pressure in older people. Overall what we are saying is that the risks and benefits of lowering blood pressure should be individualized for each patient.”

Professor Rose Anne Kenny, founding Principal Investigator with TILDA and lead author of the journal article commented: “Our work and that of other groups has shown that low blood pressure and particularly drops in standing blood pressure are linked not only to falls, fractures and fall- and blackout-related injuries, but also to depression and possibly other brain health disorders.”

“These outcomes can seriously impact on independence and quality of life and we advise caution in applying the SPRINT recommendations to everyone over 75 years without detailed assessment of an individual’s risk versus possible benefit until such a time as we can provide more clarity re treatment.”


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Falls lead to declines in seniors

Eat less; move more; live longer remains the mantra of this blog. Incredibly, as important as these factors are, as we age, the move more factor takes on added significance. Seniors with mobility problems can be more vulnerable than those without them. Mobility problems can come from a sedentary lifestyle as well as heavy medication.

More than half of elderly patients (age 65 and older) who visited an emergency department because of injuries sustained in a fall suffered adverse events – including additional falls, hospitalization and death – within 6 months. The results of a study examining how risk factors predict recurrent falls and adverse events were published online in Annals of Emergency Medicine (“Revisit, Subsequent Hospitalization, Recurrent Fall and Death within 6 Months after a Fall among Elderly Emergency Department Patients“).

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“Our study shows an even higher rate of adverse events than previous studies have,” said lead study author Jiraporn Sri-on, MD, of Navamindradhiraj University in Bangkok, Thailand. “Patients taking psychiatric and/or sedative medications had even more adverse events. This is concerning because these types of drugs are commonly prescribed for elderly patients in community and residential care settings.” Continue reading

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Facts about seniors drinking

What we put into our system counts a lot toward our daily health and ultimate longevity. So, I  thought this study on increasing seniors drinking was relevant.

Most older Americans drink alcohol. Given that this segment of the population is projected to almost double by 2050, reaching 112 million, in the future, there will likely be many more older drinkers in the United States than currently. Importantly, older individuals are more sensitive to alcohol’s effects than their younger counterparts, and are also more likely to take prescription medications that can interact negatively with alcohol, potentially leading to falls and other injuries. This study examined trends in drinking status among U.S. adults 60 years of age and older.

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Researchers analyzed data from the 1997-2014 National Health Interview Surveys: 65,303 respondents 60 years of age and older (31,803 men, 33,500 women) were current drinkers; 6,570 men and 1,737 women were binge drinkers. Analysis of respondents by sex, age group, and birth cohort showed differing trends over time. Continue reading

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Walking program linked to reduced disability

Falls are a top cause of disability for older adults. But a study published Sept. 26, 2016, in Annals of Internal Medicine, suggests that adopting a regular routine of moderate physical activity, such as walking, helps older adults remain mobile longer and may also help them to recover faster from physical disabilities, according to Harvard Health Publications.

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Researchers analyzed information from a previous randomized controlled trial that divided 1,600 sedentary adults ages 70 to 89 into two groups. One group received ongoing health education classes that included upper-body stretching exercises. The other group took part in a structured exercise program several days a week that included walking and some strength, flexibility, and balance training.

Researchers assessed both groups over a period of three-and-a-half years. The new study concludes that people in the exercise group reduced the amount of time spent suffering from major disability by 25%, compared with people in the health education group. People in the exercise group also appeared less likely to experience disability in the first place, and more likely to recover if they did.

While falls cause serious injuries to older adults, the exercise walking benefits all ages, please check out my Page – Why you should walk more to see how good it is for you.

Tony

 

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