Physical health enables us to lead active lives, with food intake being a primary determinant. The food we consume not only provides us with energy, but also influences our weight, diversity of gut bacteria, immune system strength, inflammation levels and rate of aging.
The nutrient density of our produce is an important factor. Studies reveal that most vegetables can lose up to 55% of their Vitamin C within a week, and spinach can lose 90% within just 24 hours. This underscores the importance of growing your own produce or purchasing fresh fruits and vegetables from local farmers.
Fruits and vegetables are rich sources of anti-inflammatory antioxidants, sugar and fiber, benefiting both us and our gut bacteria. Since 80% of our immune system resides in the small intestine, maintaining good gut health is crucial. Poor gut health can lead to inflammation and autoimmune disease.
Nutrient-dense foods
High fiber: legumes (beans), leafy greens and vegetables.
Anti-inflammatory: turmeric and ginger.
Antioxidants: fruits and berries.
Keep in mind that the foundation of good physical health relies heavily on nutrient-dense foods for ourselves and our gut bacteria.
Physical health enables us to lead active lives, with food intake being a primary determinant. The food we consume not only provides us with energy, but also influences our weight, diversity of gut bacteria, immune system strength, inflammation levels and rate of aging. The nutrient density of our produce is an important factor. Studies reveal…
Practicing yoga can improve quality of life for seniors. As with any exercise regimen, check with your doctor before beginning yoga for the first time as a senior citizen.
■ Reduce stress: With its combination of low-impact exercises and breathing techniques, yoga can have a relaxing effect on the body and mind, leading to a sense of improved overall wellness. Some forms of yoga have also been shown to have positive effects on brain health, which may help combat the cognitive decline often experienced by seniors. ■ Improve mood: Through stretching, breathing, movement and meditation, there is evidence that yoga has mood-enhancing properties because it can inhibit both physiological stress and inflammation that can adversely affect behavioral health. ■ Improve posture: – Improve core strength. When the core muscles of the body are strong, the spine is supported to maintain proper alignment. – Improve bone density. The weight-bearing aspects of yoga may slow the decrease in bone density that leads to osteoporosis. – Greater awareness of the body. Through yoga’s focus on the body and breath, seniors can feel more in control of their bodies, which makes them more likely to stand tall with confidence. ■ Improve sleep: Older adults are more susceptible to sleep disorders like insomnia. Studies have shown that yoga improves sleep quality after just six months of practice. ■ Increase flexibility: Yoga promotes flexibility through gentle stretching, breathwork and increased internal awareness. ■ Reduce risk of falls: Yoga can prevent/reduce falls by strengthening muscles, improve balance, calm the mind and bring focus into the body. ■ Improve mobility: Stiff muscles and joints are common among senior citizens, but practicing yoga can gently support your range of motion. ■ Increase strength: Even the most gentle yoga can strengthen your body. Using a combination of gravity and your own body weight, yoga can help build lean muscle to make you stronger. ■ Increase social interactions: People may find themselves increasingly isolated as they get older. Attending group yoga classes is a great way to stay engaged within your community. ■ Encourage mindfulness: Yoga focuses on breathing and listening to your body. Looking inward in this way helps create a deeper connection between your mind and body.
Practicing yoga can improve quality of life for seniors. As with any exercise regimen, check with your doctor before beginning yoga for the first time as a senior citizen. ■ Reduce stress: With its combination of low-impact exercises and breathing techniques, yoga can have a relaxing effect on the body and mind, leading to a…
A Medicare beneficiary was surprised and thrilled to learn her health plan was interested in tracking activities like walking, volunteering, social activities, annual health checks and even scheduling preventive services.
Those behaviors are associated with maintaining a healthy lifestyle and improved health outcomes if illness does strike. She could relay her activities by phone or set up an online account to report them. Her accumulated points earned her a rewards card. Many insurance companies, not just Medicare plans, are offering rewards through employer plans, as well. Health insurance programs are increasingly focused on promoting the preventive side of healthcare and encouraging subscribers to adopt healthy habits. They track healthy activities and reward positive behaviors.
Here’s how it works:
TRACKING: Self-report steps, gym visits, annual checkups and even completion of health-related courses. REWARDS: Reach certain activity goals or demonstrate healthy choices to earn rewards such as gift cards. THE BENEFITS: Subscribers are motivated to improve their health, resulting in fewer issues. Insurance companies pay less for care associated with lack of exercise and unhealthy habits.
Call your insurance plan today and maybe you, too, can get paid to take a walk.
A Medicare beneficiary was surprised and thrilled to learn her health plan was interested in tracking activities like walking, volunteering, social activities, annual health checks and even scheduling preventive services. Those behaviors are associated with maintaining a healthy lifestyle and improved health outcomes if illness does strike. She could relay her activities by phone or…
How can you optimize your life so you can not only live longer, but better? Using an automobile analogy, the better you take care of your car, the better it will perform and the longer it will last.
Muscle atrophy is the reduction of muscle mass and fiber size caused by disuse or neurogenic conditions. Sarcopenia — loss of muscle mass and strength — occurs naturally due to aging or other health conditions.
But there are four “tune-up” components that can combat this propensity and help maximize muscles and optimize seniors’ lives:
The fuel: A high protein diet provides the building blocks needed for maintaining and/or boosting your muscle mass.
The oil: Hydration is important, too. If you do not have oil in your car, it will seize up. Water is vital because it is the main component of the body and represents approximately 76% of muscle mass.
Preventative maintenance: A regular workout routine that incorporates weight-bearing exercises helps prevent muscle atrophy and sarcopenia. A little exercise is good; more exercise is better.
Driving sensibly: Don’t rev your engine at too many RPMs! Stress reduction makes for a smoother ride. So “get your motor runnin’” and enjoy your ride on that golden highway of life!
How can you optimize your life so you can not only live longer, but better? Using an automobile analogy, the better you take care of your car, the better it will perform and the longer it will last. Muscle atrophy is the reduction of muscle mass and fiber size caused by disuse or neurogenic conditions.…
“I go to bed feeling fine and wake up injured.” It’s abnormal to awaken with pain daily. But many think pain is to be expected as they age or are unfit, so they don’t contact their doctor. If you’re regularly in pain, talk with your doctor about pain management options — especially if you frequently use OTC pain meds.
Quality of life is to be expected as we age and your doctor can work with you on solutions to alleviate pain… beyond taking a pill. These solutions may include chiropractor services, physical and other therapies, hot/cold compresses, exercise, acupuncture and cognitive behavioral therapy. Check with your health plan to assure your doctor’s recommendations are covered benefits.
Opioid Addiction & Overdose
Opioids, such as oxycodone (Percocet), hydrocodone (Norco), Fentanyl and morphine, are powerful prescription painkillers that carry serious risks of addiction and overdose.
Opioid medicines may not improve all pain and over time may also change how the brain handles pain signals. This may lead to more pain and/or other health symptoms like changes in mood or sleep and less ability to perform daily activities. Long-term use of opioids should be monitored closely by a doctor.
KAISER FOUNDATION HEALTH PLAN INC. 711 Kapiolani Blvd., Honolulu, HI 96813 808-432-5915 (TTY 711) | kp.org/seniorhealth This article contains health and wellness or prevention information.
“I go to bed feeling fine and wake up injured.” It’s abnormal to awaken with pain daily. But many think pain is to be expected as they age or are unfit, so they don’t contact their doctor. If you’re regularly in pain, talk with your doctor about pain management options — especially if you frequently…
It turns out you can feed your mind with food in addition to knowledge. Researchers have found superfoods for the brain that are part of what’s known as the MIND diet—Mediterranean-DASH Diet Intervention for Neurodegenerative Delay.
These foods are similar to what you would eat in the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. Both diets have been shown to benefit brain and heart health. The basic advice is to eat more vegetables, fish, nuts and berries and reduce red meat, sweets, cheese, butter and margarine, and fried foods.
Top superfoods for brain health:
• Olive oil, green tea and leafy greens (broccoli, spinach and kale) contain antioxidants to fight inflammation.
• Beets, tomatoes, kale, spinach and broccoli are rich in flavanols, the chemicals responsible for the bright colors in fruits and vegetables.
• Tree nuts seem to guard against memory loss and enhance mental abilities.
• Berries are rich in antioxidants and contain phytonutrients that play a role in improving communication between brain cells.
• Fish, blueberries, grapes, coffee and dark chocolate increase the level of brain-derived neurotrophic factor (BDNF), a protein that supports the growth of new neurons.
• Black beans contain significant amounts of B9 vitamins.
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AARP is a non-partisan organization dedicated to empowering Americans 50 and older to choose how they live as they age.
It turns out you can feed your mind with food in addition to knowledge. Researchers have found superfoods for the brain that are part of what’s known as the MIND diet—Mediterranean-DASH Diet Intervention for Neurodegenerative Delay.
Sweets can be irresistible. We can easily succumb to scoops of ice cream, indulging in chocolates or falling for delectable cookies.
There’s a simple recipe that will help maintain your healthy smile. The key ingredient is limiting the time sugary confections interact with your teeth. Sugar feeds bacteria that create erosive acids on your enamel, leading to tooth decay.
So how can you have a dazzling smile and eat your cake, too? Here are some morsels of advice:
• Make smart sweet choices. Avoid hard candies that take a long time to dissolve or sticky candies that can cling to your teeth. Extended time in your mouth increases tooth decay risk. Even sugar-free candies can produce high levels of acids that may damage your teeth.
• Rinse your mouth with water.Water dilutes the acid that bacteria produce in your mouth after eating sweets.
• Don’t end your meal with sweets. After finishing your meal, drink a cup of water and brush your teeth to deter yourself from reaching for dessert.
Always return to the basics of good oral hygiene. Floss your teeth to remove harmful bacteria between your teeth, brush twice daily with a fluoride toothpaste and visit a dentist regularly to maintain a strong, cavity-free smile!
In the US, a staggering 34.2 million grapple with diabetes, marking a critical public health concern, particularly for older adults. This chronic condition impacting blood sugar levels significantly threatens seniors’ eye health. Elevated blood sugar can damage delicate retinal blood vessels, leading to diabetic retinopathy—a condition that, if left untreated, can result in vision impairment and possible blindness.
Beyond the retina, seniors with diabetes often face vision fluctuations due to the impact on the eye’s lens, causing temporary blurriness or focusing difficulties, adding an extra layer of challenge to daily activities. Diabetes also heightens the risk of other ocular complications that commonly develop as we age, including cataracts and glaucoma, further exacerbating visual challenges.
Regular eye examinations are not merely recommended but are a critical aspect of comprehensive healthcare for seniors with diabetes or prediabetes. Early detection through these exams enables timely management, potentially preventing or minimizing the progression of debilitating eye conditions brought on by the condition. Prioritizing proper diabetes management and proactive eye care measures becomes paramount for preserving the well-being and independence of seniors, ensuring a fulfilling life with optimal health and vision.
In the US, a staggering 34.2 million grapple with diabetes, marking a critical public health concern, particularly for older adults. This chronic condition impacting blood sugar levels significantly threatens seniors’ eye health. Elevated blood sugar can damage delicate retinal blood vessels, leading to diabetic retinopathy—a condition that, if left untreated, can result in vision impairment…
Just like it’s important to maintain your physical health by adopting an in-home exercise regime, it is important to maintain your mental health by engaging in challenging activities that promote cognitive function. Changes in cognitive function are a natural part of aging. With time, your brain loses agility and can deteriorate further if you don’t take steps to maintain it. The changes are complex and varied. But aging doesn’t have to mean an inevitable decline as individual factors like genetics, health and lifestyle come into play.
According to the Alzheimer’s Association, Alzheimer’s is the most common cause of dementia and accounts for 60 to 80% of dementia cases. Cases will almost double every 20 years. Due to the disease’s progressive nature, dementia symptoms gradually worsen over several years. Early signs of Alzheimer’s can include a decline in processing speed, working memory and long-term memory.
Although there is no cure, there are many activities that may help reduce the risk and support cognitive health in older adults. While they should not be seen as sole preventative measures, research has demonstrated that several lifestyle modifications and even participating in games and activities may lower your risk of cognitive decline to help keep your brain as healthy as possible as you age. Research has shown that activities that provide social engagement are the best in terms of boosting cognitive function.
Variety is Key
Taking proactive steps like maintaining a physically active lifestyle and engaging socially with others can significantly influence your cognitive well-being throughout life and may prevent the onset of symptoms of Alzheimer’s, according to the Alzheimer’s Association. Whether you are trying to retain or increase cognitive function, it is also important to remember that variety is key. Engaging in an interactive and diverse range of activities is vital to challenging different areas of the brain. Finding activities you enjoy and can stick with also allows you to form and maintain healthier and sustainable habits.
“To keep your mind active, it is important to seek out stimulating activities that expose your mind to new topics,” says Ivy. “When these activities include loved ones—friends, grandchildren, neighbors and other community members—there’s the added benefit of social engagement, which is associated with reduced rates of disability and mortality, and may also reduce the risk for depression.”
Activities and Apps
The following offer fun and engaging ways for families and grandchildren to train their brains together with their grandparents:
A person solving a sudoku puzzle
WORDLE is a word puzzle that gives players six tries to guess a five letter word. Each guess gives you color coded clues: green for correct letters in the right spot, yellow for correct ones in the wrong spot, and gray for ones not in the word at all. You use this feedback to strategize your next guesses. There’s a secret word each day, so everyone around the world is trying to guess the same one! Wordle is recommended for ages 14 and up, but statistically, older adults are the best Wordle players, with an average win percentage of 81%.
Wordle promotes working memory, logic and reasoning, vocabulary building and concentration— all things that help increase cognitive function. The Wordle Together function enables you to play with friends and family. There are different versions of Wordle available online and in app stores, all of which are free; many players prefer The New York Times Wordle.
SUDOKU is a brainteaser played on a grid. The goal is to fill the squares with numbers 1 through 9, ensuring no row, column or subgrid contains a duplicate number. It requires logical deduction.
Regular Sudoku practice can benefit your cognitive function because it strengthens working memory by keeping track of potential placements, and improves logic and reasoning as you analyze the grid and make deductions.
Usdoku lets multiple players play sudoku on the same board with their own devices simultaneously. Once you select the difficulty level, you take turns making moves on the grid. Sudoku and Usdoku challenge your brain and keep your cognitive skills sharp. Find free Sudoku and Usdoku online or purchase the puzzle books on Amazon or at your local bookstore.
LIFE STORY INTERVIEW KIT is a 150-question card deck created to help capture and preserve your stories or those of your loved ones. The conversation-based card game’s questions/prompts are categorized by early life, midlife, and later life and reflection, sparking recollections of past experiences. It is a fun way to preserve memories, spend quality time with your loved ones, deepen your connection with them, and learn new things about them. Although maintaining brain fitness through challenging activities is important, activities that prompt human connection and interaction are best—no matter the age.
The Life Story Interview Kit and similar card kits can be purchased on Amazon. Downloadable apps are also available, some of which are free.
LUMOSITY is a popular, free brain training app designed to target and improve various cognitive skills. It offers a variety of games and activities that challenge memory, attention span, processing speed, flexibility and problem-solving.
Lumosity promotes cognitive function in several ways. By regularly performing these targeted exercises, you can strengthen your working memory, improve your ability to focus and filter out distractions, and enhance your mental agility by tackling the game’ challenges.
Non-apps
Legos, puzzles, board games and word searches are also activities younger children and grandparents who don’t have or want access to electronic devices can participate in together.
Whatever game, activity or app you choose to enhance cognitive health, remember that “Remaining socially active supports brain health and may possibly delay the onset of dementia,” says Ivy.
Just like it’s important to maintain your physical health by adopting an in-home exercise regime, it is important to maintain your mental health by engaging in challenging activities that promote cognitive function. Changes in cognitive function are a natural part of aging. With time, your brain loses agility and can deteriorate further if you don’t…
Primary care services play a pivotal role in ensuring the well-being of geriatric patients, addressing their unique healthcare needs and promoting a higher quality of life. Access to timely and comprehensive primary care is particularly crucial for this demographic.
Geriatric patients often face multiple and complex health issues, requiring a coordinated and holistic approach to their care. Primary care providers serve as the frontline defenders, managing chronic conditions, preventive care and addressing emerging health concerns. Timely visits allow for early detection of potential problems, preventing complications and hospitalizations.
Moreover, accessibility to primary care services is essential for geriatric patients who may have mobility challenges or difficulty accessing healthcare facilities. Home visits, where available, represent a valuable extension of primary care, ensuring that patients who may struggle with transportation or face limitations in leaving their homes receive the attention they need.
By emphasizing the importance of primary care for geriatric patients, we not only enhance their overall health outcomes but also contribute to a healthcare system that prioritizes prevention, continuity of care, and the dignified aging of our elderly population.
Primary care services play a pivotal role in ensuring the well-being of geriatric patients, addressing their unique healthcare needs and promoting a higher quality of life. Access to timely and comprehensive primary care is particularly crucial for this demographic.
While brushing twice a day, flossing daily and seeing your dentist are essential to maintaining a healthy smile, it’s important to remember that our dietary choices also impact our teeth and gums. Nutritious, home-cooked meals have been linked to a lower risk of tooth decay and gum disease because you can better control the ingredients.
Meals cooked at home tend to have less salt and cavity-causing sugars. Fast food and beverages can contain high amounts of sugar, creating an environment for bacteria to grow in our mouths and produce acids that erode tooth enamel, increasing your risk for tooth decay and gum disease. Stocking your kitchen with fresh vegetables and leafy greens such as watercress and spinach (rich in calcium) can help to maintain strong teeth. They also contain folic acid, which is linked to gum health. Crunchy vegetables such as broccoli, carrots and bell peppers require more chewing, stimulating saliva production and neutralizing acids in the mouth. Sweet potatoes are a good source of vitamins A and C, which are essential to tooth enamel formation and help to prevent gingivitis from forming.
Maintaining a healthy diet of fruits and vegetables is crucial to good oral and overall health, helping you to live well and smile more.
While brushing twice a day, flossing daily and seeing your dentist are essential to maintaining a healthy smile, it’s important to remember that our dietary choices also impact our teeth and gums. Nutritious, home-cooked meals have been linked to a lower risk of tooth decay and gum disease because you can better control the ingredients.
(L–R) Cecilia, Gail and Donna enjoy exercising together at the Y. PC: YMCA
For new exercisers, the gym can be a daunting place. They may not be sure what to do or how to get started. That holds true even more so for kūpuna, who perhaps have not been to a gym in a long time — maybe not ever.
• The YMCA is an excellent place for new exercisers! In fact, 73% of YMCA of Honolulu members identified as health seekers, meaning they want to get healthy but struggled with how to do so and chose the Y for help.
Feeling good isn’t just about your physical well-being but also includes your spirit and mind. The Y helps kūpuna achieve this perfect balance by offering a large and varied selection of classes, activities and programs to promote overall wellbeing, so staying healthy is fun and never boring!
• The Y is here to guide and support. All new Y members get a free guided workout in order to make them feel more comfortable and confident using the equipment. Support continues with our fitness floor staff, who are always available to help members and answer any questions.
• Studies show that people who enjoy physical activity participate more frequently and consistently. There are hundreds of classes and activities to choose from at the Y. Y staff can recommend classes or activities that fit your interests and schedule so that you’re doing something you enjoy at a convenient time.
• Find a buddy! When you work with a partner, you’re more likely to feel motivated, try new things and stay consistent.
You can make friends at the Y through fitness classes, clubs, activities, or social sports such as pickleball or basketball. These are great ways to meet people with similar interests and goals who can support you on your journey to well-being.
Got a green thumb? The Y’s Garden Club at Mililani is great for sharing your gardening talents.
Love to craft? Play games? Participate in the Y’s Kupuna Food & Fun program, a recreational dining program that includes potlucks, lei making, painting and more!
• The Y is affordable. Many kupuna members get a free or reduced membership through their health plans. And thanks to generous donors, the Y also offers financial aid.
For new exercisers, the gym can be a daunting place. They may not be sure what to do or how to get started. That holds true even more so for kūpuna, who perhaps have not been to a gym in a long time — maybe not ever. • The YMCA is an excellent place for…
