Care Wellness Hub

Let us look at foods that are good for elderly people. Begin with the basics. By this, I mean have a balanced meal, or elderly nutrition program, which constitutes:

Carbohydrate-rich foods like sweet potatoes and brown rice
Protein-rich foods like salmon and beans
Fruits and vegetables (five portions a day)
Besides this, you can prepare meals rich in the following nutrients:

Foods High In Omega-3 Fatty Acids

These fatty acids are important for people of all ages including elderly people as they help prevent inflammation which can cause cancer, rheumatoid, arthritis, and heart disease.

It has also been found to slow down the progression of Macular Degeneration (AMD)—a condition that leads to poor vision. Recent evidence has shown that these fatty acids can reduce the risk of Alzheimer’s disease and keep the brain alert.

They can be found in fish mainly sardines, Tuna, Mackerel, and Salmon. They are also found in flaxseed, soybeans, canola oil, and walnuts.

Nutritionists recommend a serving of omega-3 fatty acids twice a week. Supplements are also available but be sure to consult your health provider before getting started.

Foods Rich in Calcium

Calcium helps our bodies build and maintain healthy bones. It has also been known to lower blood pressure. Unfortunately, surveys have shown that as we grow older we consume less calcium.

The body’s need for calcium is so essential that, if you are not getting enough calcium, it begins to reabsorb it from the bones. This makes your bones fragile and brittle leading to osteoporosis.

Foods rich in Calcium are mainly dairy products such as milk, yogurt, and cheese, as well as in leafy green vegetables and cereals fortified with calcium.

The World Health Organization recommends that people aged above the age of 50 consume 1200 mg of calcium daily. This translates to 4 cups of fortified orange juice, milk, soy, or almond milk.

Some individuals find it difficult to absorb this much calcium daily through diet, in which case it can be taken as a supplement as directed by your health provider.
...... I will continue from there tomorrow.

Thank you

Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training.

Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise. Walking is also a great form of physical activity for people who are overweight, elderly, or who haven’t exercised in a long time.

Walking for fun and fitness isn’t limited to strolling by yourself around local neighbourhood streets. There are various clubs, venues and strategies you can use to make walking an enjoyable and social part of your lifestyle.

Health benefits of walking

You carry your own body weight when you walk. This is known as weight-bearing exercise. Some of the benefits include:

- Improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes

- stronger bones and improved balance
- increased muscle strength and endurance
- reduced body fat.

Stay tune to continue

Welcome To Care Wellness Hub