As we age there are age-related changes: *Behavioral *Cognitive *Physical *Orthopedic *Digestive
We can improve our quality of life through lifestyle changes
Part of the challenge of aging is learning how to keep up with a changing body that has changing needs
So how does nutrition impact the aging process?
Some nutrients that are especially important as we age include *Potassium *Calcium *Vitamin D *Vitamin B12 *Dietary fiber
Illness and disease prevention (tivity health) You are what you eat!! we can significantly reduce the risk of disease and illness by being aware of what we put into our bodies and taking care of ourselves Major factors impacting our health include: *Nutrition *Physical activity levels *Genetics *Tobacco, alcohol, substance abuse
Hi Tiffany. Just thought I would drop in for a few minutes
At the end of the last session, I suggested an activity that might help in creating better nutritional habits. The activity was to write down two or three typical meals that you eat, and then make adjustments to those meals using the guidelines I explained during the session. The next step is to identify barriers to achieving those changes by setting small specific goals to overcome these barriers and improve your nutritional habits.
I will review some of the things I spoke about last week. Dietary guidelines: *Make half your plate fruits and vegetables *Choose low-fat and fat-free milk or yogurt *Make half your grains whole grains *Vary your protein routine *Drink and eat less sodium, saturated fat, and added sugars
Tips for eating a healthy diet *Eat the colors of the rainbow *Aim for variety *Decrease the amount of fast food you eat *Eat in moderation *Follow the 80/20 rule *Be consistent
Benefits of healthy eating *Increased energy levels *Improved sleep *Improved cognitive function *Improved body composition (muscle mass, bone density) *Lowered risk of disease and illness *Overall increased quality of life and happiness
Setting small attainable goals, and attaching the goal, or activity, with something you already do. For example, when I wake up in the morning I'm going to drink a large glass of water. After I take a shower, I will have a bowl of oatmeal using low-fat milk, and a piece of fruit. Attaching your goals to something you already do can help to keep you on track.
I like it. Can’t get in class need help!!!!!!!
Hi Raymond, can you explain what you mean by that?
Ok I'm on meds and can't stay up long enough to do much I had talked to someone before I sleep alot I'm sorry
Trying to get in the exercise class and could not. My I like it basically means I think I would like the class.
It’s frustrating when you think you would a class or a exercise session but can’t in ; it’s probably over.
I mentioned earlier some nutrients that are especially important as we age, I will describe in more detail: *Potassium - helps to regulate blood pressure *Vitamin D - maintains proper bone health *Calcium - maintains proper bone health; in combination with vitamin D, preserves bone density *Vitamin B12 - promotes proper nerve and blood cell functioning in the body
Look for the colors of the rainbow and the foods you eat. Here is a list of foods in each color family and how they help your body function:
*Blue/purple - fights inflammation, improves calcium absorption, supports eye health, acts as anti carcinogen
*Green - improves immune function, promotes bone and blood health, restores energy and cell vitality, rich in vitamin k
*White/brown - maintains heart health, improves immune function, promotes healthy digestive tract and metabolism
*Yellow/Orange - improves immune function, to promotes eye health, reduces risk of heart disease, rich in vitamin C
*Red - antioxidants, improves heart health, supports joint health, rich in vitamin A and C
Remember that as we age, we need more nutrition but less calories, and our appetites decrease. It is very important that we choose our foods wisely in order to preserve lean muscle mass and support our bodily functions. We really want to make our foods work for us. Planning our meals is very important so that we can avoid impulsive eating, and unwise food choices. We need to surround ourselves with healthy choices and positive influences. Please let me know if I can help you. Most importantly, be kind to yourself. Everyday is a new day and a new beginning. Be proud of yourself for each little step you take in the right direction, but if you get off track it's okay, you're a human, just get right back on the road. ☺️🍎🥗
So our homework for this week is to write down the nutritional plan that you would like to see yourself stick to, any barriers to following through, and small goals, little steps you can take everyday to overcome these barriers. Hope you'll join me again next week!