6 Vital Nutrition Tips for Elderly Parents

As people age, their diets may need to change, especially if their diets are not well-balanced. Generally, doctors will recommend a well-balanced diet for older adults, meaning that they should eat a variety of fruits, vegetables, proteins and whole grains to maintain and improve overall health. According to Ruth Frechman, registered dietitian and spokesperson for the American Dietetic Association, in addition to eating a healthful variety of foods, there are specific things a caregiver can incorporate into their their loved one's diet to boost his or her health.

1. Prepare Meals Rich in these Nutrients

• Omega 3 fatty acids

The acids have been proven to reduce inflammation, which can cause heart disease, cancer and arthritis. They can be found in flaxseeds and flaxseed oil, walnuts, canola oil, and different types of fish. Your older relative should have foods rich in this nutrient twice per week. If this is impossible, check with their doctor to see if an Omega 3 supplement would be beneficial.

• Calcium 

The need for calcium increases as people age. This is primarily to preserve bone health. One added benefit of calcium is that it helps to lower blood pressure.The World Health Organization (WHO) recommends that adults over the age of 50 get at least 1200 milligrams per day of calcium – equal to about four cups of fortified orange juice, dairy milk, or fortified non-dairy milks such as almond or soy. Leafy greens like kale and turnip greens are also great sources of absorbable calcium. Many people find it challenging to consume this much calcium per day by eating and drinking, so check with your loved one's doctor to see if he or she should take a calcium supplement.

2. Limit Sodium Intake

For those with hypertension (high blood pressure), one of the most important things caregivers can do to help is to prepare foods that are low in sodium. Most people are surprised to find out that added table salt accounts for only a small percent of sodium content in food. Frozen, processed and restaurant foods are typically extremely high in sodium, and should be avoided or only be a very small part of the diet.

Fresh and frozen fruits and vegetables, dry beans, unsalted nuts and nut butters, and grains like brown rice and oats are all foods that are naturally low in sodium, so try and incorporate them as much as possible in their diet.

3. Hydration Needed

As people age, they do not get thirsty very often, even though their bodies still need the same amount of liquids. If you notice that your loved one is not drinking liquids very often, make sure that you provide them with it. If they do not feel thirsty, chances are they may not think about drinking a glass of water.

If you are concerned that your loved one may not be properly hydrated, check his or her urine. Urine is the surest sign of hydration or lack of it. If their urine is clear and light, then they are most likely properly hydrated. If, however, their urine is dark and/or cloudy, they will need to start drinking more liquids.

Dietary Change for Elder Parents can be a Difficult Task

Making dietary changes can be difficult for anybody. It can be especially difficult for older adults, though, because people get stuck in habits. If your loved one needs to make dietary changes to increase their health and well-being, there are specific things that you, the caregiver, can do to help with the change. Frechman recommends three important areas in which caregivers can help.

Be with them

4. Incorporate Changes Gradually

Older people are usually skeptical of change. They need to make small changes gradually. As the caregiver, you should reinforce this and make sure that your loved one is incorporating the new foods into their diet.

For example, if your parent is diabetic and needs to adjust their carbohydrate intake consistency, incorporate oatmeal as breakfast once or twice per week. As they get used to it, oatmeal can be added to three to four times per week. If your parent normally eats white bread, give them a wheat bread sandwich a couple times per week, and gradually increase it so that white bread is completely cut out of their diet.

5. Set an example to Them

When an older adult has to change their diet for health reasons, they can feel singled out. Eating is a social activity and it is important to eat meals with your loved one. It is equally important that when you eat with them, you eat the same foods as them. When sitting down for a family meal, don't make a special meal for your aging loved one and something different for everybody else. By eating with them and eating the same foods as them, the dietary changes being made won't seem so drastic.

6. Be Creative

Sometimes older adults simply refuse to make necessary nutritional changes, even if they are doctor recommended. People with dementia, especially, may refuse to eat certain things. Be creative. If your loved one needs protein, try making them a smoothie with wheat germ. Wheat germ is not a supplement that may interact with prescription medications, but an actual food with very high amounts of protein. Sometimes, foods can be blended into a smoothie to ensure that your loved one consumes the necessary nutrients.

Be creative when it comes to cooking

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The Most Common Issues of Aging

Thanks to new medications and surgical techniques, people are living longer. However, the body we had at 55 will be a very different body than the one we have at 75. Many issues, both genetic and environmental, affect how we age.

The most widespread condition affecting those 65 and older is coronary heart disease, followed by stroke, cancer, pneumonia and the flu. Accidents, especially falls that result in hip fractures, are also unfortunately common in the elderly.

A lot of our elders are coping with at least one of the following conditions, and many are dealing with two or more of the following:

• Heart conditions (hypertension, vascular disease, congestive heart failure, stroke and coronary artery disease)

Stroke

• Dementia, including Alzheimer's disease

• Depression

• Incontinence (urine and stool)

• Arthritis

• Osteoporosis

• Diabetes

• Breathing problems

• Frequent falls, which can lead to fractures

• Parkinson's disease

• Cancer

• Eye problems (cataracts, glaucoma, Macular Degeneration)

As the body changes, other things to be aware of are:

• A slowed reaction time, which is especially important when judging if a person can drive.

• Thinner skin, which can lead to breakdowns and wounds that don't heal quickly

• A weakened immune system, which can make fighting off viruses, bacteria and diseases difficult

• Diminished sense of taste or smell, especially for smokers, which can lead to diminished appetite and dehydration

The list can seem daunting. However, with proper care, elders have a life filled with joy.

Exercise regularly to maintain a healthy life

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5 Ways To Keep Scars From Sticking Around

Do you know how to keep cuts from becoming keepers? Test yourself by answering true or false to the following:

1. Wounds should be Kept Uncovered so The Air can Help Them Heal.

False: Allowing a fresh cut to "breathe" delays healing by as much as 50%. Keep wounds moist and covered to encourage faster healing — moisture prevents the formation of a hard scab, which acts as a barrier to tissue development. Plain petroleum jelly works well to keep the wound moist.

2. Scars Blend into Surrounding Skin Better after Sun Exposure.

False: Scar tissue is more sun sensitive and prone to burning. UV rays also slow healing by interfering with new collagen production. Always keep healed wounds protected with a broad-spectrum SPF 15 or higher sunscreen.

3. Cuts Shouldn't be Disinfected with Hydrogen Peroxide.

True: Though it does kill bacteria, hydrogen peroxide also destroys white blood cells that help repair wounds, slowing healing. Rinse the cut with clear water—soap and rubbing alcohol can be irritating. If you can't remove remaining dirt or debris using tweezers sterilized with alcohol, see your doctor. Thorough wound cleaning reduces risk of infection and scarring.

4. Applying Vitamin E Doesn't Help Reduce Scarring.

True: In one study, vitamin E slowed healing and caused allergic reactions. A natural remedy that works: onion-derived Mederma gel. In one study, wounds treated after skin grew over the site were far less noticeable after 6 weeks.

5. Once a scar has formed, it's there for good.

False: Even old scars (including stretch marks) can be improved with lasers (which remove redness and flatten scars) and surgery (say, to reposition a conspicuous scar). But you get better results if you treat them early—within 6 to 8 weeks after the injury.

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6 Mistakes You Make Every Time You Brush Your Teeth

By now, most people have heard that poor dental care is linked to heart disease, as well other health maladies. One of which is erectile dysfunction, according to the American Dental Association (ADA).

And while you may brush regularly, chances are you're making at least one of these 6 mistakes. Here are the fixes for each.

1. You don't Clean at the Right Time of Day.

"Your toothbrush should be the last thing your teeth touch at night," says Edmond R. Hewlett, DDS, a professor at the UCLA School of Dentistry. Snacking before you sleep significantly raises your risk for cavities if food stays lodged between your teeth. Your morning method is equally important: Protective saliva production slows down when you snooze, spurring the bacteria in your mouth to multiply even faster. Brush twice a day for at least 2 minutes, making sure you spend 30 seconds on each quadrant (your upper left teeth, your upper right teeth, and so on).

2. You use the Wrong Brush.

Pick a soft bristle toothbrush that can slip under your gum tissue and dislodge any plaque stuck there, Hewlett recommends. If the plaque isn't removed, you increase your risk of developing gum disease. Brushing with a medium or hard model—and using excessive pressure—can cause your gums to recede and expose the surface of your roots, or the bottom of your teeth. Since the root surface isn't as hard as the exposed enamel-covered part of your teeth, scrubbing this area can wear it away more easily and cause little cavities, Hewlett says.

3. You don't Rinse your Mouth.

Swallowing or spitting out your toothpaste doesn't totally remove all the harmful stuff that you loosened while brushing. Use an alcohol-free mouthwash with hydrogen peroxide, suggests Pia Lieb, D.D.S., a cosmetic dentist in New York City. If you don't have any mouthwash handy, rinsing with water is better than nothing.

4. You Follow the Wrong Technique.

A few straight strokes won't get the job done. Position the handle of your brush so the bristles point at a 30- to 45-degree angle when they touch your gum tissue, Hewlett advises. Rotate your wrist in a circular motion to effectively remove the plaque, says Hewlett. When you move behind your front teeth, you should turn your tool vertically to better reach the entire tooth. And make sure to give special attention to the back of your mouth, since that area normally hides the largest amount of plaque.

5. You don't Replace your Brush.

The ADA recommends buying a new brush every 3 or 4 months. (The average brush contains more than 10 million bacteria, according to a British study.) Worn bristles won't effectively remove plaque or bacteria. And if you've been sick, swap out your brush immediately. Residual bacteria and viruses from an illness can cling to the brush and potentially re-infect you.

6. You ignore the rest of your mouth.

Your tongue traps harmful bacteria, too. Food or debris can easily get stuck in the crevices between the carpet-like strands, known as papillae, on the surface of your tongue.

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Know Your Body Type to Start Losing Belly Fat

Apple body types are at greater risk than pear body types.

An apple-shaped person is someone who holds a large amount of fat in the abdomen, has a large waist, and has generally slimmer legs and arms. If you’re an apple-shaped person, you tend to have a large amount of visceral fat, increasing your risk for heart disease.

A pear-shaped body type tends to have a smaller waist with larger hips and legs. Although an overweight pear-shaped person may still have higher than ideal levels of visceral fat, her risk for heart disease tends to be lower because she stores more fat in her extremities. As a result, she has less toxic fat surrounding her organs and producing dangerous hormones and byproducts.

Although it’s important for every body type to maintain a healthy weight and lose abdominal fat, it’s even more critical for you to lose weight to prevent future disease risks if you’re an apple-shaped type. The Belly Fat Diet plan is perfect for you and your type, because the weight loss in this plan is specifically geared toward losing your excessive belly fat.

The Slim type can be a surprisingly dangerous body type.

If you’re a slim person and at a normal weight for your height, you may not think you have excessive abdominal fat. The truth is that even slim people can have too high a percentage of visceral fat, putting them at risk for complications associated with this excess weight around the middle.

If you’re already at or close to an ideal weight, be sure to assess your body proportions. Take out a tape measure and determine your waist-to-hip ratio to see whether you’re at risk. If you’re at risk even though you’re already thin, reducing body fat in your abdominal area can help to improve your waist-to-hip ratio.

After-pregnancy body types can lose the excess belly fat.

If you just had a new baby and are stressing over your bulging stomach, take heart. It can take time after delivery for your belly to go back to normal. Remember that not only is normal weight gain associated with pregnancy, but stomach muscles have been stretched and expanded for nine months.

If you just gave birth and are breastfeeding, don’t reduce your food intake too much or lose weight too quickly. Doing so can reduce your milk production for your baby. Allow yourself time to establish a breastfeeding schedule with your baby before implementing a weight loss routine. Make sure to consult your physician before making changes to your diet while breastfeeding.

If you just had a baby but aren’t breastfeeding, you can aim for a faster rate of weight loss, but you must have realistic expectations. A new baby brings along multiple challenges, such as lack of sleep, decreased meal planning, and even stress-related eating.

Post-menopause body types face shifting body proportions.
The term middle-age spread is something all women dread hearing. Here’s how it works: As women approach menopause, body fat tends to favor the upper body over the lower half, and as the body fat begins to increase, so does the midsection.

Even women who stay the same weight throughout menopause may notice a shift in body proportions by gaining a few inches around the waist. Most of the shifting can be attributed to hormone changes associated with menopause, leading to an increase in body fat and a loss of lean muscle mass.

Even though some of these changes may seem inevitable, you aren’t predestined to a life of increased belly fat just because you’re going through or have gone through menopause.

The male body type is more likely to have excess belly fat.

Have you been noticing that your six-pack is slowly transitioning into a keg? Men are more likely than women to have excessive levels of belly fat. And, as a result, men have a higher likelihood of diseases and disorders linked with visceral fat. Lifestyle choices, such as inactivity, poor diet, and excessive alcohol intake, can cause your body to store excessive visceral fat.

Men, similar to women, start to lose muscle mass as they age, especially if they’re inactive. In your 40s and beyond, changes in testosterone and estrogen levels may make your body more inclined to lose lean muscle mass and store fat around your waistline.

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8 Things Your Sleep Habits Say About You

You're ready for a great night. Conditions are perfect. You've got a 68-degree room, mattress with your sleep number, a pillow that cradles your head, and curtains that block out all light. 

But, once again, you're tossing and turning. You're pacing in the middle of the night and tired in the morning. Poor sleep leaves you irritable, moody, and unable to focus. It also compromises your immune system, and increases your susceptibility to viruses, heart disease, and cancer.

"Quality sleep belongs up there with exercise and nutrition in the pantheon of healthy living," says Carl Bazil, the director of the Division of Epilepsy and Sleep at Columbia University's medical school. "It's so integral to health, it should be part of your primary care."

But meanwhile, poor sleep is a great communicator, often revealing an easily curable problem lurking beneath the surface. Here, the reasons behind several common sleep idiosyncrasies. If something sounds familiar to you, talk to your doctor before self-medicating with quadruple-shot venti lattes. 

Symptom: If you don't set the alarm clock, you'd sleep for 14-hour stretches.

What it might mean: An under-active thyroid or a latent infection

Most people require seven to nine hours of sleep to feel refreshed. "It should give you pause if you're sleeping more than 10 hours day-in, day-out," says Andrew Varga of the Division of Pulmonary, Critical Care and Sleep Medicine at NYU Langone Medical Center. One possible cause is hypothyroidism, which tends to affect women over 60. Its insidious, slow onset causes weight gain and fatigue, which many erroneously chalk up to aging. But sleeping too many hours may indicate a need to test your thyroid's ability to regulate metabolism. Oversleeping can also be your body's response to a latent infection, Varga says. In that case, the lengthy slumbers should be short-lived.

Symptom: You wake up tired every single morning

What it might mean: Sleep-apnea or depression

If you're able to get enough hours in bed but still feel sleepy when you wake up, it's likely that you have sleep apnea, a problem with breathing during sleep that affects 30 million Americans (at least—that number doesn't include un-diagnosed cases or all the spouses awakened by snores). Sleep apnea messes with your sleep cycles, constantly interrupting them—but you won't remember it. "Somebody might wake up hundreds of times a night, but think they woke up only once or twice," says John Winkelman, a sleep researcher at Massachusetts General Hospital. If you think you might have sleep apnea, try sleeping on your back and seeing if you feel more well-rested come morning. If that doesn't work, talk to your doctor about the problem. Sleep apnea is linked to a number of undesirable health outcomes, including heart attack, so it's worth fixing.

Another consideration for the always-weary: Depression, which goes go hand-in-hand with sleep problems. So, if you're still feeling withered after a full night's sleep, consider that it might be a mood disorder and talking to a therapist. 

Symptom: You wake up at 5 am no matter what time you went to bed.

What it might mean: Circadian Rhythm Disorder

Sleep drive is part of the circadian rhythm. It increases as the day goes on, until we fall asleep, and diminishes during the night. So, if you awaken before the sun is up and can't get back to sleep, you may have simply spent your sleep-drive, according to Winkelman. No big deal. But, if you're consistently up too early, you may have a circadian disorder called advanced sleep phase syndrome. The early bird life may have its advantages, but those diminish when you're anti-social because you go to bed when others sit down to dinner. Taking melatonin and restricting artificial lights when you wake up are effective treatments for circadian rhythm disorders.

Symptom: You can't sleep without late night TV.

What it might mean: Anxiety

If you've always fallen asleep to Letterman, Law & Order reruns, or infomercials, the television may just be part of your nightly routine (hey, better that than a nightcap, right?). But the TV may also distract you from your own thoughts, Winkelman says. "A dark and quiet room may bring psychological problems to the fore," he says. "The television helps deflect feelings and compensates for worries." Another reason to reconsider your crutch: The television's light increases our stress hormones, so sleep experts advise finding more legitimately calming strategies before bed, like meditation or reading fiction.

Symptom: You wake up and can't get back to sleep

What it might mean: Restless Leg Syndrome

If you need to stretch before bed, and then in the middle of the night you're kicking your spouse or need to get up and move, you might have a neurological disorder called Restless Leg Syndrome, which affects 3% of the population. "It's a terrible feeling in the legs that's temporarily relieved with movement," says Winkelman. Restless Leg Syndrome stems from an abnormality in dopamine, the brain chemical involved in motor control and nerve cells. It usually starts in the early evening and peaks in the middle of the night to rouse you from sleep. Like sleep apnea, it's linked to an increase in heart attacks and strokes. On the bright side, it's easy to test for and to control with prescription medicine.

Symptom: You slept your way through 3 ham sandwiches and an entire pound cake.

What it might mean: Parasomnia and REM Behavior Disorder (RBD)

Erik St. Louis, a Mayo clinic sleep physician, recently ended up with a patient who spread jelly on his Nook and left it in the fridge. Sleepwalkers may make a snack, take a walk, and then return to bed with no idea they ever left. The really scary ones drive.

A bigger risk is REM behavior disorder, a neurological problem where people act out dreams because their brains fail to shut down the muscles. This can lead to dangerous behavior—think jumping through a window. "There's a rich connection between psychology, mood disorders, and REM behavior," says St. Louis. He warns that many antidepressants are known triggers of parasomnia and RBD.

Sleepwalking does signal a larger problem with the brain's control of muscles. It can even be an early signal that Parkinsons might develop. Parasomnia and RBD may be treated with melatonin or prescription Clonazepam.

Symptom: You're in the bathroom. Again.

What it might be: Diabetes or Prostatitis (in Male).

If you're getting up to pee more than once or twice per night, you could have diabetes or be pre-diabetic. Frequent urination is a by-product of high-blood sugar, because the kidneys work overtime to absorb and filter out the excess sugar. The kidneys then take on an increased fluid load and make more urine to handle it. Then again, you might have just had too much water before bed. If it persists, loop in your doc.

Symptom: You're tossing and turning; your heart is racing.

What it may be: Overactive thyroid

Maybe you're rattled by The Walking Dead or anxious about tomorrow's meetings. But, if you have consistent insomnia, a rapid heartbeat, and irritability, you may have hyperthyroidism, which disturbs sleep, according to Winkelman. Too much thyroid-hormone production wreaks havoc on your metabolism and causes rapid weight loss. Another possibility is Graves' disease, an immune disorder that causes restlessness and trouble sleeping.

Good Night Sleep!

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