Healthy Aging: Nutrition and Exercise Tips for Seniors

Every February, American Heart Month highlights the importance of heart health. It reminds people to keep their hearts healthy and strong, as maintaining heart health can significantly improve their quality of life. However, seniors often face unique challenges when dealing with chronic conditions that can make pursuing a heart-healthy lifestyle difficult.Common Chronic Conditions Affecting Heart HealthLet's explore some common chronic conditions affecting seniors and discover ways to overcome these challenges to ensure a healthier heart.DiabetesDiabetes is a prevalent condition among seniors, posing several challenges to heart health. Managing blood sugar levels demands constant attention and can increase the risk of heart disease. The necessary adjustments include making dietary changes, such as balancing carbohydrates, choosing heart-healthy foods, and regularly monitoring blood sugar levels. Establishing these habits can significantly aid in better managing diabetes and protecting heart health.HypertensionMany seniors struggle with hypertension or high blood pressure, which requires consistent management to reduce the risk of heart disease. Keeping blood pressure stable can be tricky, and some medications might have unwanted side effects. Stress reduction techniques, like deep breathing exercises or yoga, can help manage blood pressure. Additionally, dietary changes, such as reducing salt intake and eating more fruits and vegetables, can support better blood pressure control.ArthritisArthritis can limit mobility, making regular physical activity challenging for seniors. Physical activity is essential for heart health, but aches and pains can make it hard to stay active. Engaging in low-impact exercises, like swimming or walking, and exploring pain management strategies, like physical therapy, can make all the difference. Staying active can help alleviate arthritis symptoms and strengthen heart health. Always check with a doctor before starting a new exercise program. Chronic Obstructive Pulmonary Disease (COPD)COPD poses a significant challenge to heart health, as it can make breathing difficult and reduce exercise capacity. However, there are ways to adjust. Breathing exercises, such as pursed-lip breathing, can improve lung function. Additionally, tailored physical activities, like short walks or light indoor exercises, can help maintain a doable and beneficial level of physical activity.ObesityCarrying extra weight can put added strain on the heart, making obesity a significant challenge for seniors aiming to maintain heart health. Managing weight isn't easy, but nutritional guidance can set the course for success. Making gradual lifestyle changes, like adopting healthier eating habits and integrating regular physical activity, can aid weight management over time. These adjustments can lessen the strain on the heart and contribute to overall health.Strategies for Supporting Heart Health in SeniorsA holistic approach that considers all aspects of well-being is essential to supporting heart health in seniors. Encourage regular medical check-ups to monitor existing chronic conditions and monitor heart health. A balanced diet and staying hydrated play crucial roles in maintaining heart strength. Facilitating safe and enjoyable physical activities, whether through group classes or solo pursuits, keeps the body active and engaged.Building a supportive community around seniors helps create an environment where they feel motivated and encouraged to focus on their heart health. Family involvement and understanding go a long way in providing the emotional support needed to make healthy lifestyle choices.How Are You Supporting Heart Health?While challenges exist, adjusting and seeking support can improve heart health and overall well-being. Seniors and caregivers alike should feel empowered to seek the help they need.If you or a loved one needs personalized care and support, contact us at Senior Helpers Fort Collins. We're ready to assist Fort Collins, Loveland, Greeley, Wellington, and Longmont residents. Together, let's make heart health a priority for a healthier, happier future.

Managing diabetes means making healthy diet and lifestyle choices to keep your blood sugar as close to normal as possible. One of the best ways to do that is to eat a healthy diet that's low in sugar and refined carbohydrates. If you have a sweet tooth, you may worry that desserts are off-limits, but that's not necessarily true.With some planning and the right ingredients, there are many healthy options. Keep reading to learn the options for what someone with diabetes can have for dessert and check out five simple diabetes-friendly dessert recipes. Managing Diabetes in SeniorsWith type 2 diabetes, your body doesn't produce enough insulin, or insulin doesn't work as well as it should. Insulin is a hormone that helps regulate blood sugar by moving glucose (sugar) from your blood into your cells, where it's used as fuel.Carbohydrate-rich foods like bread, pasta, potatoes, sugary beverages and desserts break down into glucose when digested. These foods have a significant impact on blood sugar levels.When insulin doesn't work effectively, excess glucose stays in your bloodstream. If it's not managed, high blood sugar can lead to serious health problems, including:Eye disease that may lead to blindnessHeart disease, including heart attack or strokeKidney disease or kidney failureNerve damage that causes numbness or weakness in your hands, feet or legsWounds that take an extensive time to heal or don't healA healthy, balanced diet is vital for managing diabetes and reducing the risk of related health problems. Eating large portions of carbohydrate-rich food (like pasta, white bread, cake and soda) can raise blood sugar quickly and keep it too high. On the other hand, meals and desserts balanced with a mix of protein, fats and complex, high-fiber carbohydrates have less effect on blood sugar.Registered dietitian Samantha DeVito explains, "Protein, fat and fiber slow down the digestion and absorption of carbohydrates, promoting a slower, more gradual release of glucose into the bloodstream." A diet that promotes slower sugar release can help your body's insulin keep pace with regulating the glucose in your blood.5 Diabetes-Friendly Dessert RecipesThese simple, dietitian-approved dessert ideas feature healthy, whole-food ingredients. The carbohydrates are also balanced with fiber, protein and healthy fats. When eaten in moderation, they should not raise blood sugar excessively, but it's important to remember that everyone's body works differently. It's always best to check your blood sugar before and after eating to see how certain foods affect you.Chocolate Zucchini BrowniesNo one will guess a whole zucchini is hiding in these moist, chewy brownies. Zucchini, whole wheat flour and nuts provide plenty of fiber to help balance blood sugar. Recipe adapted from the American Diabetes Association.Makes 15 servings. One serving has approximately 16g of carbohydrates and 3g of fiber.Ingredients: cup olive oil3 large eggs2 teaspoons vanilla extract1 large unpeeled zucchini, grated but not drained (about 2 cups)3 medium ripe bananas, mashed1 cups whole wheat flour cup unsweetened cocoa powder teaspoon baking powder teaspoon baking soda teaspoon kosher salt cup chopped walnutsDirections:Preheat the oven to 350F. Spray a 9-inch x 13-inch baking pan with cooking spray.Combine the olive oil, eggs and vanilla extract in a large mixing bowl. Whisk well to combine. Stir in the grated zucchini and mashed bananas with a spatula.Add the whole wheat flour, cocoa powder, baking powder, baking soda, salt and walnuts. Stir the batter well to incorporate the wet and dry ingredients, but don't overmix.Pour the batter into the prepared pan. Bake for about 35 minutes or until a toothpick inserted in the middle of the pan comes out clean.Cut into 15 squares. Store leftovers in an airtight container in the refrigerator for up to one week or in the freezer for up to three months.Lemon Coconut Flaxseed BitesThese soft, chewy, lemony bites are full of fiber, protein and healthy fats from flaxseed meal and almond butter. Recipe courtesy of Craving Something Healthy.Makes 10 servings (2 pieces per serving). Each serving has 13g of carbohydrates and 3g of fiber.Ingredients:1 cup old-fashioned oats cup ground flaxseed meal cup vanilla protein powder5 tablespoons unsweetened shredded coconut2 tablespoons lemon zest from 1 large lemon4 tablespoons lemon juice from 1 large lemon2 tablespoons almond butter2 tablespoons honey1 tablespoon water (or more to achieve the right consistency)Directions:Place the oats, flaxseed meal, protein powder, 2 tablespoons of the shredded coconut and all the lemon zest in the bowl of a food processor. Pulse about 15 times or until the oats are ground.Add the lemon juice, almond butter, honey and 1 tablespoon of water (if desired, use extra lemon juice instead of water). Process for about 30 seconds to combine into dough.Check the dough to make sure it sticks together to form a ball. If it's too dry, add extra water one tablespoon at a time. If it's too wet, add more flaxseed meal one teaspoon at a time. (Note that the flaxseed meal will absorb the liquid as it sits.)Roll the dough into 20 1-inch balls, then roll each ball in the remaining shredded coconut.Store leftovers in an airtight container in the refrigerator for up to one week or the freezer for up to three months.Strawberry Cheesecake Ice CreamStrawberries (and other berries) are naturally low in sugar, making them a great healthy dessert choice. The secret ingredient in this "ice cream" is protein-packed cottage cheese. Recipe courtesy of the author.Makes two servings. Each serving has about 10g of carbohydrates and 1g of fiber.Ingredients:1 cup full-fat cottage cheese2 tablespoons maple syrup (or a zero-calorie sweetener)1 cup fresh chopped strawberries (or other berries)1 large graham cracker, crushed into small piecesDirections:Place the cottage cheese and maple syrup or sweetener in a blender or food processor and blend it for about 30 seconds or until smooth.Add the chopped strawberries and pulse about 10 times until the strawberries are mostly blended but some pieces remain.Add the crushed graham crackers, and stir them in by hand.Pour the mixture into a freezer-safe container, and freeze for about one hour for soft ice cream and up to three hours for firm ice cream.Store leftovers in the freezer. Let the ice cream sit at room temperature for about 15 minutes to soften so it's easier to scoop.Spiced Baked PearsRipe pears roasted with fragrant warm spices and topped with a dollop of Greek yogurt are naturally sweet with fiber and protein. Recipe adapted from The Mediterranean Diet Cookbook for Two.Makes two servings. Each serving has 22g of carbohydrates and 3g of fiber.Ingredients:2 teaspoons olive oil1 large ripe pear teaspoon powdered ginger teaspoon coriander cup plain Greek yogurt2 teaspoons honey teaspoon vanilla2 tablespoons chopped walnutsDirections:Preheat the oven to 350F.Cut the pear in half and scoop out the core. Brush both sides of each half with olive oil and sprinkle the cut side with ginger and coriander.Place the pears in a small baking dish or pan, skin side up. Roast for about 20 minutes or until tender when pierced with a fork.While the pears roast, combine the yogurt with the honey and vanilla.Serve the roasted pears topped with the Greek yogurt and sprinkled with nuts.For an even easier version, registered dietitian Lisa Andrews of Sound Bites Nutrition recommends fresh pears with plain, low-fat Greek yogurt, a dash of ginger powder and a drizzle of honey.Cocoa-Dusted AlmondsNuts are very low in carbohydrates, and thanks to their fiber, protein and healthy fats, they're filling and satisfying. Recipe courtesy of Sheri Gaw, a registered dietitian nutritionist and certified diabetes care and education specialist.Makes one serving. This simple sweet treat has only 5g of carbohydrates with 2g of fiber.Ingredients: cup roasted almonds1 teaspoon unsweetened cocoa powder teaspoon powdered sugarDirections:Toss the nuts with the unsweetened cocoa powder and powdered sugar in a small bowl.For a spicy kick, add a pinch of cayenne pepper to the unsweetened cocoa powder.Tips for Choosing Desserts for People with DiabetesWhen you know which foods and preparation methods work well with type 2 diabetes, you can explore many options that satisfy a sweet tooth without knocking your glucose off course. Here are a few tips to help you plan and prepare diabetes-friendly desserts.Make Fruit the Star of the ShowTake advantage of fruit's natural sweetness and make fresh, frozen or no-added-sugar canned fruit the center of your dessert plate. Pair it with nut butter, Greek yogurt or cottage cheese to balance the natural sugar with protein and fat.Reduce Carbohydrates in Baked GoodsRefined carbohydrates, like white or brown sugar and white flour, can raise blood sugar quickly. Make healthy swaps when baking to reduce these refined carbohydrates and add more fiber.Use a zero-calorie sweetener like stevia or monk fruit instead of sugar.Reduce the sugar in a recipe by at least one-third to one-half.Experiment with pured fruit as a higher-fiber natural sweetener instead of sugar.Replace up to one-third of the white flour in a recipe with whole wheat flour, almond flour or ground oats to add more fiber to baked goods.Mind Your PortionsIt's easy to overindulge on treats, but just a taste or two can often satisfy a craving. Larger dessert portions mean more carbohydrates, and too much glucose at one time forces insulin to work overtime. So, lighten its workload by sticking to small portions of sweets.Count the Carbs"Think of the dessert as part of your meal," says Megan Warnke, a registered dietitian and certified diabetes care and education specialist in private practice. "If you have a specific carbohydrate goal per meal, like 45g, include your estimated dessert carbs in that goal."Warnke recommends filling up on protein and non-starchy vegetables like leafy greens, broccoli or cauliflower during a meal and saving your "carbohydrate budget" for dessert to lessen the impact on blood sugar.For many people, dessert is a simple joy to indulge in now and then. With these tips and some thoughtful planning, seniors with diabetes can still enjoy them, too. However, every person is different, so be sure to consult your health care provider or a registered dietitian about diabetes and diet interactions particular to you.BrightStar Care Prioritizes Senior HealthBrightStar Care caregivers provide a wide range of care services, including help with grocery shopping, meal planning and food preparation. Whether you're looking for in-home care services or assisted living for your loved one, or a reliable medical staffing partner for your organization, our experienced local care team members are ready to help. Find a location near you, contact us online or call (866) 618-7827 to learn more about how BrightStar Care offers A Higher Standard.

Like all parts of your body, your brain is affected by aging. Almost one-third of Americans ages 65 or older(Opens in a new window) have some form of cognitive impairment, the AARP reports. Whether it's mild like having trouble finding a word or a development of dementia or Alzheimer's disease, any loss of mental function can affect a senior's quality of life. And it can take a toll on family members and caregivers who want to help.Research shows that the right diet may help protect cognitive health. Studies have found that the MIND diet, an eating plan that draws on the Mediterranean diet and the DASH heart-healthy plan, has protective effects on the brain, promoting better brain function and reducing dementia and Alzheimer's disease risk.What Is the MIND Diet?The MIND diet was created based on a large study on brain health and dementia risk(Opens in a new window). The name is an acronym for Mediterranean-DASH Intervention for Neurodegenerative Delay. Scientists studied the diets and brain health of older adults without dementia, following them for up to 10 years. The research revealed that what you eat can affect how your brain works.Nutritionists have long known that eating a balanced diet of whole, nutrient-dense foods can offer protective benefits. The MIND diet was derived from two other proven eating plans: the Mediterranean diet and DASH (Dietary Approaches to Stop Hypertension). Both focus on nutrient-dense whole foods and are high in plant foods. They promote better overall health and can reduce chronic disease risk.But research suggests that when it comes to dementia prevention, the MIND diet is more effective(Opens in a new window) than either the Mediterranean or DASH diet alone.People who closely follow the MIND diet have a 53% lower risk of Alzheimer's disease while people who moderately follow the diet have a 35% lower risk. Other studies show people who closely follow the MIND diet have:Better cognitive functioning and memoryLarger total brain volumeLower risk of dementiaSlower cognitive decline, even among people with Alzheimer's or a history of strokeWhat Foods Are Included in the MIND Diet?Researchers identified specific foods or food categories that significantly affect cognitive function. These nine foods at their recommended amounts are considered brain-healthy because they have compounds that can prevent the onset or slow the progression of dementia:Leafy Green VegetablesVegetables like kale, spinach, Swiss chard and arugula are perhaps some of the best foods to prevent dementia. They contain many vitamins and minerals plus carotene compounds with antioxidant properties that protect brain cells and blood vessels.Recommendation: Eat six or more servings a week.Other VegetablesCarrots, sweet peppers, cauliflower, broccoli and other vegetables are also high in nutrients that support brain health and compounds that reduce inflammation in your brain.Recommendation: Eat at least one serving each day, in addition to a leafy green vegetable.Whole GrainsWhole grains include oats, whole wheat, brown or wild rice and quinoa. These are excellent sources of fiber and complex carbohydrates, which help balance your blood sugar. That's important because high blood sugar is a risk factor for dementia.Recommendation: Eat three servings each day.NutsNuts and nut butter have healthy fats that reduce inflammation in your body and brain.Recommendation: Eat at least five servings a week.BeansKidney beans, lentils, chickpeas and all other beans/legumes are high in plant protein and fiber. They promote healthy blood sugar and blood pressure, which are also important for brain health.Recommendation: Eat a serving four times a week.BerriesBerries, particularly blueberries, are among the best fruits for preventing dementia because they contain polyphenols. These antioxidant compounds protect brain cells and blood vessels. A study from King's College(Opens in a new window) in London found that eating about one handful of wild blueberries daily lowers blood pressure and improves blood flow, memory and cognitive function in older adults.Recommendation: Eat two or more servings each week.PoultryLean, skinless poultry is an excellent source of protein to support the production of neurotransmitters, your brain's chemical messengers. Substituting poultry for red meat also reduces saturated (unhealthy) fat.Recommendation: Eat chicken or turkey twice weekly.FishOily fish, including salmon, sardines, anchovies, rainbow trout and light tuna, are rich in vitamin D and omega-3 fats, linked to better cognitive function. These fish are also low in mercury(Opens in a new window), which is important for a healthy brain.Recommendation: Eat at least one fish or seafood meal weekly.Olive oilOlive oil is rich in plant compounds that reduce inflammation and promote heart and blood vessel health, including blood vessels that carry oxygen and nutrients to your brain.Recommendation: Use as your main cooking oil or fat.Foods to Avoid on the MIND DietJust as MIND diet foods have been found to help the brain, certain other foods are suspected of worsening brain function(Opens in a new window) and increasing the risk of cognitive decline(Opens in a new window) over several years of consumption. Ultra-processed and other foods can contain high amounts of unhealthy fats, salt and sugar and have been shown to impact memory and planning skills(Opens in a new window) in older people who ate more of them over time.Here are some foods to limit while following the MIND diet:Fast foods like burgers and pizzaFried foods like French fries, fried chicken or fried fishRed meat and products made with themFrozen or packaged dinners (even those that are low in calories)Packaged snacks like chips or cheese puffsCheese, butter and margarineSugary beverages like soda, sweet tea or fruit drinksPastries, cookies, pie and candyTips for Following the MIND DietOne of the best things about this diet is its flexibility. There are no rigid meal plans or rules, so it can be easy for seniors to follow. These tips can help anyone get started:Make a list of brain-healthy foods and focus on eating more of them. Make it a point to buy these foods each week and add them to your meals and snacks. Buying frozen produce can reduce waste, and it's just as healthful as fresh.When buying bread or cereal, check the label for the words "100% whole grain" for the healthiest option.Get into the habit of eating cooked or raw leafy greens each day. Add them to salads and soups or saut them with garlic and olive oil.Add a sprinkle of nuts to oatmeal or have a handful as a snack with grapes. Spread almond or peanut butter on an apple for a nutritious snack.Add canned beans to salads, soups and stews. Snack on hummus or bean dips with fresh vegetables.Eat berries for dessert or add them to your oatmeal or yogurt.Buy canned fish, which has the same benefits as fresh fish but may be more convenient and less expensive. Make salmon patties with canned salmon and add sardines to a salad.While healthy meals and snacks are vital, don't forget about exercise and other healthy lifestyle strategies like quitting smoking, limiting alcohol, getting plenty of sleep and managing stress. Together, a healthy lifestyle and the right diet can go a long way toward better brain health, regardless of your age.Help the Seniors in Your Life Eat RightA healthy diet can go a long way toward supporting a healthy brain. Adding vegetables, whole grains, nuts, beans, berries, poultry, fish and olive oil to your meals promotes a healthier lifestyle and can reduce dementia risk. If you have questions or concerns about a senior's cognitive health, consult a healthcare provider for personalized advice.BrightStar Care Provides Compassionate Memory CareBrightStar Care memory caregivers can help look after your loved one's dietary needs, including shopping for groceries, crafting meal plans  and assisting at mealtimes. Whether you're looking for in-home care services or assisted living for your loved one or a reliable medical staffing partner for your organization, our experienced local care team members are ready to help. Find a location near you, contact us online or call (866) 618-7827 to learn more about how BrightStar Care offers A Higher Standard.