Embrace a healthier you in 2024 with smart eating and active living
The intersection of age and healthy living is more pronounced with aging, and a balanced diet and active lifestyle can meet the evolving needs of aging and support overall well-being.
Maintaining a balanced diet is crucial for promoting healing and overall well-being. The combination of wholesome eating and an active lifestyle is essential for enjoying a vibrant and fulfilling life during our golden years, while also addressing the elevated risk of malnourishment often observed in older adults.
As we step into the New Year, a time that invites us to commit to both new and ongoing health goals, acknowledging the heightened risk of malnutrition with age takes on added significance. However, a journey toward healthier choices is not something that has to be done alone – it is a path that can be shared with our community and families, to reinforce the collective commitment to good health and happiness.
These tips provide valuable insights for seniors who hope to foster better nutrition and overall well-being habits in the New Year and beyond.
Eating less is normal as you age because physical activity decreases, leading to lower energy needs. Sarcopenia, the loss of muscle mass, also slows down your metabolism. Being mindful of both how much you eat, and the nutritional value of your diet is a simple yet powerful way to support your overall well-being as you navigate the journey of aging with care and consideration.
- Aim for four to six servings of whole grains daily. Foods like brown rice offer essential nutrients and are linked to a lower risk of diseases. Substitute white rice with brown rice, choose wholewheat bread, and opt for wholegrain crackers. Consider whole grains as the foundational superstars on your plate, providing a solid base of essential nutrients.
- Keep it simple and sweet: aim for two servings of fruits and two servings of veggies daily. It’s common for some older adults to fall short of these goals. Try to include more fruits and veggies in your meals to make sure you get enough essential vitamins, minerals and fiber.
- Many seniors may find it a challenge to meet the recommended intake for meat, beans, fish and dairy, but we are living in a time of abundant protein options both in stores and restaurants. These foods are not just flavorful; they play a crucial role in providing protein, B vitamins and essential minerals.
- Many individuals aged 50 to 69 might miss the mark on getting sufficient calcium, an essential mineral crucial for maintaining bone health. Whether it is through classic dairy products or plant-based sources like tofu, almonds, and dark green leafy vegetables, incorporating these into your diet ensures that you are giving your bones the support they need. Just like the classic saying goes, “Milk does a body good.” This is true for any age.
- Aim for about eight glasses of liquid a day and keep it refreshing with plain water or unsweetened drinks. Opt for room temperature water and for an extra cozy warm beverage, especially during the colder months. And, if you have specific fluid restrictions due to medical conditions, reach out to your dietitian or doctor for personalized guidance.
Along with healthy eating habits, keeping up with activity levels is crucial. Despite common obstacles like a lack of time and physical stamina, engaging in consistent exercise and physical activity is always within reach and can significantly help maintain mobility and prevent injuries.
Kickstart your fitness journey with some goals to help you get started, stay motivated and explore new activities.
- Discover a fitness routine you genuinely enjoy, making it more likely that you will stick with it. Walking in 10-minute segments throughout the day is an easy and effective way for seniors to stay mobile and independent.
- Be kind to yourself. Start slow and gradually increase the Listen to your body, allowing time to rest when needed. Initial muscle soreness is normal, but with time, flexibility, strength and endurance will improve.
- Once you’ve established a routine, challenge yourself by setting new goals and increasing intensity. Whether it is extending your walk, lifting heavier weights, or trying something new, aim to push boundaries while staying mindful of how you feel.
Embracing an active lifestyle is a cornerstone of healthy living at Hollenbeck Palms. We prioritize the health and happiness of our residents. Our fully equipped gym and on-site trainer support an active lifestyle, offering diverse exercise programs. Wellness clinics provide dental and health screenings, and our chef ensures delicious, nutritionally balanced meals. Assisted Living, Memory Enhancement, and Skilled Nursing services contribute to a holistic approach to resident well-being, reinforcing our commitment to overall health and happiness.