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Good nutrition is important, no matter your age. Eating right is how your body gets vital nutrients: substances that our bodies need so they can function and grow, like carbohydrates, fats, proteins, vitamins, minerals, and even water. But as you age, your body and life change, and so does what you need to stay healthywhich is why senior nutrition is such an important topic.Many people dont realize how big of a role nutrition plays in their long-term health and happiness. They may have a general sense of what healthy means, but knowing and doing are, of course, two different things. Lets take a closer look at what special considerations adults over 50 need to know about nutrition that can help them lead longer, healthier lives.5 Things Everyone Should Know About Senior NutritionOlder Adults Need Fewer Calories, But More NutrientsWe all know that finding the right balance of calories is crucial for maintaining a healthy weight throughout adulthood. But older adults generally need fewer calories than they used to due to changes in metabolism, physical activity levels, and age-related loss of muscle mass.However, while you may need fewer calories, you still need the same amount of nutrients, if not more. Nutrients are crucial for energy and weight control. They can also help prevent some diseases, like osteoporosis, high blood pressure, heart disease, type 2 diabetes, and certain cancers.Foods to Focus OnOver 50, its more important than ever to cut empty calories like sodas, chips, candies, and alcohol. Instead, focus on calorie-light but nutrient-packed foods, such as:Fruits and vegetables (choose different types with bright colors)Whole grains, like oatmeal, whole-wheat bread, and brown riceFat-free or low-fat milk and cheese, or soy or rice milk that has added vitamin D and calciumSeafood, lean meats, poultry, and eggsBeans, nuts, and seedsProtein Plays a Role in Fall PreventionDespite needing fewer calories, older adults actually have higher protein requirements than younger adultsespecially if theyre dealing with an illness. Our bodies progressively lose muscle mass, strength, and function over time, beginning as early as our 30s. When people get older, their bodies cant process protein as efficiently, especially in the face of stressful situations like chronic disease, acute illness, or hospitalization. That means seniors need to get more protein from their diet to support and preserve muscle mass.  Why Is Muscle Mass So Important? Muscle loss and general weakness resulting from inadequate nutrition can lead to falls. Every year, one out of four older adults experience a fall, which can have serious physical and mental health consequences. Fall prevention is a multifaceted but highly important part of overall health and wellness in older age.Additionally, studies have suggested that older adults who consume more protein are more capable of performing activities of daily living for longer. When muscle mass is preserved, everyday functions like getting out of bed, bathing and dressing, and moving around the house may be, too! A Good Time to Focus on Good CarbohydratesCarbs have a bad reputation these days, with the rise in low-carb diets sweeping the nation. But for a balanced diet, the Dietary Guidelines for Americans recommends carbohydrates make up 45%-65% of every adults diet. Instead of cutting carbs entirely, nutrition is about focusing on the right carbohydrates to support energy and digestion.There are good and bad carbohydrates, and the bad ones only cause more problems as we age. Bad carbs are simple: they are mostly starches or sugars, stripped of nutrients, and make blood sugar levels spike quickly. Good carbohydrates are complex: they are mostly fibers and other beneficial nutrients, which are slower to digest, helping regulate blood sugar and feelings of fullness.Good Carbs (Complex)Bad Carbs (Simple)Whole-grain bread, pasta, rice, oatmeal, baked goods containing whole-what flourWhite bread, white paste, white rice, baked goods containing white flourNuts and seedsProcessed foods like potato chips, crackers, breakfast cerealLegumes (lentils, beans, etc.)SodaFruits and vegetables with edible skinsSugary desserts and candiesThe Low-Down on SodiumSodium (aka salt) is another nutrient that has a bad reputation, though it comes by it honestly. Sodium is necessary for proper body function: it helps maintain fluid balance, conducts nerve impulses, and helps with muscle contraction. However, most American adults get too much sodium, which contributes to high blood pressure and cardiovascular disease.There are also special considerations for seniors. As we age, our kidney function naturally decreases, which can make it harder to remove excess sodium from the body. That means taking special care to limit sodium intake to less than 2,300mg per dayabout the equivalent of one teaspoon of table salt.Vitamin D & CalciumWe know that the sun helps our bodies produce Vitamin D. But not only is sun exposure risky for our healthour skin also changes as we get older, becoming less adept at producing Vitamin D. That means we need to rely more on food sources and supplements to get it. Vitamin D helps our bodies absorb calcium, which is why taking both together is so crucial for building and maintaining healthy bones. Research shows that it can prevent and even improve osteoporosis, a condition that leads to weak, brittle bones. Older adultseven those who already struggle with weakness or frailtycan develop stronger muscles and reduce their fall risk with adequate Vitamin D levels.Your doctor can help you determine the right amount of Vitamin D for your diet and recommend a supplement. You can also focus on eating foods like:Egg yolksFatty fish like salmon, tuna, and sardinesOrange juiceYogurtMilkMushroomsGet Online Resources to Support Meal Planning & More!Prioritizing nutrition can be challenging for seniors, and navigating each consideration can feel a little daunting. If you or your loved one faces challenges with accessing and preparing healthy foods or has other barriers like difficulty chewing or swallowing, help is out there! At ComForCare, weve prepared a free meal planning guide filled with simple yet nutritious recipes developed with seniors unique needs in mind. This guide is packed with helpful tips, recipes, and advice for caring for a loved one with dietary barriers. Plus, you can join us on Facebook every Thursday at 1 pm EST for the latest episode of Care Kitchen, our live cooking program led by chef Steve Toll! Were always exploring new ways to support and inspire creativity in cooking, whether for yourself or for loved ones in your care. ComForCare: Compassionate, Personalized In-Home Care for Older AdultsIf you or your loved one need more help planning and preparing nutritious meals, ComForCares caregivers can help. Our in-home care services can be personalized to support your needs, including meal prep, personal care, transportation, and more. Learn more about our care services or reach out to your local team today to find your perfect caregiver!

If you have an aging family member, chances are high that they want to continue living at home for as long as possible. Living independently in a familiar community can have numerous benefits for older people, including greater satisfaction with their quality of life and mental health. But reaping these rewards takes careful planningafter all, a lot goes into properly caring for the elderly.For older adults to live at home safely, many require the help of family and friends, dedicated in-home caregivers, or a combination of both. If youre concerned about a loved ones ability to thrive as they age in place, this guide will help you understand some of the major factors that go into home help for the elderly. That way, you can make the best decision for you and your family.Top 5 Elder Home Care Needs to ConsiderNot every person over 65 requires every form of assistance well talk about today. However, the more planning ahead you can do, the better. As people age, the level of care they need may also change, and early preparation is key to making home a safe and healthy place for them to be. Use this guide to plan ahead and determine if youll be able to meet all of your loved ones care needs, or whether your loved one needs home care services.Mobility & Transportation ServicesIt's fairly common for older adults to face mobility problems, and there are quite a few reasons behind it. These can range from the natural changes that come with aging to ongoing health issues, changes in our senses, and the effects of certain medications. Sometimes, it's simply because we're not as active as we used to be. Some everyday mobility challenges include having a hard time walking, struggling to stand up from a chair, or difficulty reaching for objects. But maintaining mobility is vital for overall health, well-being, and self-confidence. That means caregivers may need to assist seniors with:Getting in and out of beds, chairs, cars, etc.Using mobility aids or navigating the home & outdoors in a wheelchairSafely ascending and descending stairsGoing out to medical appointments and social engagementsMaking home modifications like widening doors, installing grab bars and handrails, removing trip hazards, decluttering, improving lighting, and maintaining flooring.Planning & Making MealsAs people age, they face new challenges when it comes to getting the essential vitamins and nutrients they need. These barriers can be particularly challenging for older individuals due to factors such as age-related physiological changes, limited mobility, financial constraints, and social isolation.To help seniors overcome these barriers and maintain adequate nutrition, it is essential to provide support and resources, such as meal preparation, nutrition education, and social engagement opportunities. Family members and caregivers can play a crucial role in addressing these challenges and ensuring that seniors have access to a nutritious diet. As a caregiver, you may need to:Plan and prepare meals for the weekCook nutritious and delicious mealsShop for groceries and ensure an adequate supply of healthy food optionsImplement strategies to promote adequate food and water intakeOversee mealtimes to foster safe and enjoyable eating experiencesCollaborate with healthcare providers to understand nutritional needs and avoid interactions with medications or health conditionsHousekeeping for SeniorsAs mobility needs change, so too does the ability to safely take care of many chores around the house. From lawn care to laundry, your aging loved ones may need help maintaining a clean, hygienic, and hazard-free home environment.Light housekeeping for seniors may involve assistance with tasks such as:DustingSweeping and moppingVacuumingDishesCleaning bathrooms and kitchensDoing laundry & changing bed linensTaking out the trashPersonal Care & Help with Activities of Daily LivingIf youve noticed changes in your loved ones personal hygiene or grooming habits, it may be a sign that they need home care assistance. This can be one of the most difficult aspects of family caregiving, as older adults may feel frustrated or embarrassed to ask for help. Thats where hiring a caregiver can be especially helpful.Home caregivers are trained to help seniors with personal care, including bathing, dressing, grooming, and toileting, all while upholding their dignity and sense of independence. These duties may include:ShavingDressing and undressingWashing and brushing hairUsing and cleaning continence aidsMaintaining a skincare routineKeeping up with oral hygieneMental Health & Well-BeingIf you decide to take on the role of family caregiver, youll be a vital part of their overall health and wellness. From helping them stay engaged in social activities to coordinating their care plans across different healthcare settings, youll be a critical touchpoint for their engagement. Each aspect of home care already mentioned feeds into a persons overall wellness. For many family caregivers, the attempt to do it allwhether thats medication reminders, activity planning, housekeeping, meal planning, or any combinationleaves them unable to take care of their own needs. Thats where an in-home caregiver can help.Understanding the Realities of Caregiving Sometimes, in order for your loved one to live their best life at home, outside help is the right option. Its crucial to be realistic about the full and future extent of your loved ones needsand your ability to meet them. Home care agencies like ComForCare can adapt to family caregivers, providing as much or as little assistance as required.If youd like help on certain days, for a short period of time, every day, or around the clock, ComForCare has a caregiver ready to meet those needs. We can help fill the gaps, becoming a trusted member of your loved ones care team. Many of our locations even offer remote patient monitoring for older people with chronic conditions or who simply need daily wellness check-ins.We can provide a number of services to help an older person in your life, including but not limited to:Senior housekeeping servicesBathing services for seniorsSenior companionshipDementia careShort-term care (Respite care)Geriatric care management during transitions of careGet Help Exploring Your Home Care OptionsNo two people have the same care needs, family dynamics, and personal preferences when it comes to receiving the support and services they need. Thats why ComForCare prioritizes personalized care plans, flexible scheduling, and caregiver matching. With ComForCare, you can rest assured that your loved one has the exact level of care they need, with the help of a caregiver who is truly interested in helping them thrive.If youre looking for a little extra help or full-time in-home care, we invite you to get in touch with us today! Were always here to answer your questions, 24 hours a day, 7 days a week.Find Your Perfect Caregiver at ComForCareComForCare has over 200 locations throughout North America, making it easy to find the ideal caregiver for your loved one. Since 1996, weve been providing world-class home care to people in need, helping them live their best lives in the comfort of home. Call us today to ask any questions you may have about our services, or find your nearest location to get started!

Its a new year, and that means most of us are thinking about making healthy changes. Whether you call them resolutions or not, its only natural to see this time as a perfect moment for reflecting on our health and working toward better habits. For many older adults, however, the fitness gear ads, trendy at-home workouts, and discounted gym memberships feel like theyre geared toward someone elsethat is, a much younger audience. Unfortunately, only 12.7% of people 65 or older get enough physical activity in their lives. Exercise for seniors can feel out of reach for many reasons, from health problems to mobility concerns. But it doesnt have to. There are plenty of ways to get and stay active when youre aging in place. Lets talk about some of the ways that seniors can get moving safely and improve their overall health!The Many Benefits of Exercise for SeniorsExercise has been touted as a wonder drugeven the New York Times has said as much. Even light exercise has a bevy of benefits, from improving longevity to managing chronic conditions. Getting regular physical activity can help older adults maintain their ability to perform activities of daily living, prevent illnesses and health conditions like heart disease, and improve overall quality of life. Lets take a look at some of the top reasons people over 65 shouldnt throw in the towel on fitness.Improved cardiovascular healthEnhanced strength and flexibilityWeight managementJoint healthBalance and coordinationChronic disease managementIncreased longevityBoosted mood and mental healthImproved sleep3 Exercises for Seniors of Any Age & AbilityEach of these exercises can be great for older adults. Remember to always start with a warmup,  listen to your body, and take breaks as needed. It's important to start slowly and gradually increase the intensity and duration of your workouts as you get stronger.Sample Warm-up (5 minutes):Gentle neck rolls: Slowly roll your head in a circular motion, five times forward and five times backward.Arm circles: Extend your arms out to the sides and make small circles forward and backward, 10 times each direction.Ankle circles: Sit or stand holding onto a chair for support. Make small circles with your feet, 10 times clockwise and 10 times counterclockwise.Balance Exercises for SeniorsTo reduce the risk of falls, improving balance becomes increasingly important as we age. Thankfully, several simple yet effective exercises can help seniors improve their stability and prevent falls. Here's an example of a fun and engaging balancing exercise routine for seniors:Single-leg stand: Hold onto a chair or wall for support if needed. From a standing position, lift one leg off the ground and hold for 10 seconds. Repeat on the other side. Gradually increase the hold time as you get stronger. Heel-toe walk: Stand tall with your feet shoulder-width apart. Take a step forward, placing your heel where your toes were from the previous step. Continue walking in this heel-toe fashion for 10-15 steps, then turn and repeat in the other direction. Marching in place: Lift your knees high as you march in place, keeping your core engaged and your back straight. Do this for 30 seconds to 1 minute. Chair Exercises for SeniorsChair exercises offer a fantastic way for seniors to keep their bodies moving and improve their overall health and well-being, all from the comfort of their own homes. Remember to use a sturdy chair, listen to your body, and take breaks as needed.Bicep curls: Sit tall at the edge of the chair. Hold a lightweight object (water bottles or soup cans work well) in each hand. Bend your elbows, bringing the weights towards your shoulders, then slowly lower them back down. Repeat 10-12 times. Shoulder shrugs: Raise your shoulders up towards your ears, hold for a second, then relax. Repeat 10-12 times. Heel raises: Sit with your feet flat on the floor. Lift your heels off the ground, squeezing your calf muscles. Hold for a second, then lower them back down. Repeat 10-12 times. Leg extensions: Sit tall with your legs extended straight out in front of you. Slowly lift one leg up as high as you comfortably can, hold for a second, then lower it back down. Repeat 10-12 times per leg. Core Exercises for SeniorsIf you havent heard by now, crunches are OUT. Instead, try these three core exercises recommended by a Harvard-affiliated physical therapist to build strength in the abdomen, back, and pelvis area.Bridges: This exercise is perfect for beginners or those with limitations. Simply lie on your back with your knees bent and feet flat on the floor. Push through your heels and squeeze your glutes to lift your hips off the ground until your body forms a straight line. Hold for a few seconds, then slowly lower back down.Knee Plank: This is the most beginner-friendly type of plank. Keep your knees bent and feet flat on the floor. Engage your core and draw your belly button towards your spine to maintain a straight line from your head to your knees. Hold for as long as you comfortably can, starting with 10-15 seconds.Bird-dog (a.k.a. Opposite leg and arm raise): Start on all fours with your hands shoulder-width apart and knees hip-width apart. Keep your back flat and core engaged as you extend one arm forward and the opposite leg back, keeping them parallel to the floor. Hold for a few seconds, then return to the starting position and repeat on the other side.Need Help with Healthy Aging in Place? Consider In-Home CareBefore starting any new exercise routine, you should always consult your doctor and keep your well-being top of mind. If you or your loved one has limited mobility, has been diagnosed with dementia, or has other conditions that might make finding the right wellness routine challenging, now might be the time to consider at-home senior care.ComForCares senior caregivers can take care of tasks around the home that they may no longer be able to safely accomplish on their own. They can also help seniors manage chronic conditions, provide medication reminders, and perform home safety checks to ensure a safe environment. As part of their comprehensive companionship, personal care, and wellness services, they can tailor a plan to your or your loved ones needs. That could include helping navigate fitness options, coordinating talks with healthcare providers about exercise, and being there during exercise to ensure safety.Choose ComForCare: Americas Choice for In-Home Senior CareWith over 200 locations in North America, ComForCare is dedicated to person-centered care for older adults. Our flexible services can easily adapt to your familys needs, from light assistance to around-the-clock care. Help your loved one live their best life possible when you choose ComForCare. Reach out today to learn more about our services and find your perfect caregiver!