As we get older, it’s important to eat well. Changes in your body result in lower energy and caloric requirements. It is, therefore, important to reduce portion sizes if activity is low, and to cut down on sugary snacks. Here are some of the best selections of foods from a variety of food groups.

What to Eat? No single food provides all the nutrients you need. It is important to have a wide variety of foods from the following food groups.

Fruits & Vegetables; Potatoes, breads, rice & pasta; Cereals; Dairy (or alternative products); Beans, peas & lentils; Fish, eggs and other proteins; Oils & spreads.

 “Superfoods” are minimally processed foods that are nutrient dense and usually contain healthy fats, vitamins, minerals, antioxidants and other compounds found to promote good health and prevent illness and disease. Here are some of the best ones to include in your daily diet.

Dark leafy greens (Kale & Spinach);  Cruciferous vegetables (Broccoli, Cabbage, Brussel Sprouts);  Blueberries & Avocados (Help delay cognitive decline and rich in antioxidants; Nuts & Seeds (Chia, Hemp & Flax seeds are rich in Omega-3 fatty acids and fibers which fight inflammation; Eggs (High in Protein); Fatty fish (Salmon, Herring, Trout & Maceral are great sources of protein; Plain Greed yogurt (high in Protein, calcium & Probiotics to aid digestion and prevent infection.

Older adults are living longer.  Making an effort to eat healthy can help you continue to enjoy an active lifestyle well into your 80s and 90s.

Water is essential to almost all bodily functions, from lubricating our joints to pumping blood to our hearts. Dehydration can be a serious condition that can occur when you don’t consume enough fluids for your body’s needs. This can cause Urinary Tract Infections (UTIs), heat stroke, heart problems, kidney failure and blood clot complications.

Seniors are more vulnerable to dehydration and up to 40% may be chronically underhydrated, often due to the following issues.

Appetite and thirst tend to diminish with age. Older adults experience body composition changes over time that, initially, leave them with less water in their bodies.

Seniors are likely to take medications that increase dehydration risk.  Older adults’ bodies don’t regulate temperature as efficiently as younger people and may dehydrate through sweating during an activity or exercise.

Symptoms of Dehydration:  RECOGNIZE THE WARNING SIGNS!!

• Dark-colored urine; urinating less frequently.
• Fatigue or feeling weak. Irritability, dizziness, headaches or dry mouth.
• Muscle cramps in arms or legs. Confusion and decreased cognitive functions.
• Tiredness and lack of coordination from dehydration may lead to falls and injury.

How to Stay Hydrated every day.

As a general rule, take one-third of your body weight and drink that number of ounces in fluids, but it’s best to consult your doctor for the proper amount specifically for you.

Choose foods with high water content.

• Keep water with you – always!!
• Avoid or reduce your alcohol intake.
• Build hydration into your daily routine.

 

HOME INSTEAD SENIOR CARE
7058 Columbia Pike, Annandale, VA 22003
703) 750-6644
www.homeinstead.com/location/624/

(In the Annandale Shopping Center at Gallows Road) 

 

 

Home Instead Senior Care
7058 Columbia Pike, Annandale, VA  22003
703-740-6644   .   www.homeinstead.com
(In the Annandale Shopping Center at Gallows Road)

ABOUT:  Home Instead is the largest provider of Home Care services with locations across the United States, Canada, and Europe.  Our local Southern Fairfax County franchise is the largest in Virginia and has an outstanding reputation in serving our community for over 15 years. 

Our Team works closely to schedule and provide services from companion care, light housekeeping, laundry, organizing closets, changing bed linens, transportation, watering plants, cooking, and preparing meals to physical assistance such as helping you to walk, groom, shower, dress, use the restroom or change incontinent products, assist in feeding, provide medication reminders, and some nursing services.   

We find it a privilege to enhance and support our community members who need assistance, whether it is for 4 hours a couple times a week, or around the clock care.   We are located next to Silverado Restaurant at 7058 Columbia Pike in Annandale and can be reached 24 hours a day at is 703-750-6644.