Five Steps to a Healthier Lifestyle for Seniors

It is never too late to benefit from change.  But, for many seniors change is hard, especially when it comes to eating habits and overall wellness.  Introducing a new diet and exercise regimen can have positive physical and psychological impacts on seniors.  That is why an effective strategy for improving wellness is to gradually adopt healthful habits, one step at a time.

A healthy diet help can slow the onset of diseases and help seniors manage symptoms.  By making small changes to a senior's diet, one step at a time, the opportunity for success is greater.  Here are five steps to help improve the eating habits of older adults:

Step 1:

Drink more water.  Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live. If you are not sure how much to drink, consider using the "8 x 8 rule" — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "Drink eight 8-ounce glasses of fluid a day," as all fluids count toward the daily total. Although the approach really is not supported by scientific evidence, many people use this easy-to-remember rule as a guideline for how much water and other fluids to drink.¹

Step 2:

Eat the right snacks.  Convenient between-meal snacks are helpful for people with small appetites.  Bite-sized pieces of low-fat cheese, peanut butter or a piece of fruit can add a boost to nutrition.  Avoid foods that are too sweet and have high sugar content. Too much sugar not only raises the risk of diabetes, but can also lead to weak eyesight and obesity. If available, choose sugar-free substitutes or low sugar versions of foods. 

Step 3:

Add fiber to the diet – but slowly, to give your body a chance to adjust. Adding too much fiber, too soon, may cause bloating, cramping, or gas. Increase your source of fiber one item at a time. For instance, replace white bread with whole grain bread. Or instead of a daily glass of orange juice, eat an orange three days of the week.
Another helpful hint: take in more fluids as you increase fiber intake. Fluids help the body digest fiber.²

Step 4:

Limit the salt.  It is common for seniors to have a diminished sense of taste and smell.  This may be why many of them readily add salt to their meals.  Sodium intake should be less than 1 teaspoon per day to reduce the risk of developing high blood pressure, prevent and control hypertension, and prevent cardiovascular disease.³

Step 5:

Encourage exercise.  Daily exercise stimulates appetite, helps alleviate depression and strengthens muscles and bones.  Join a community group for senior exercise.  Group exercise activity also provides a valuable social outlet. 

These five simple steps are a great start to a healthier lifestyle.  Before changing any exercise or eating habits please speak with your doctor.

^{1 Mayo Clinic – www.mayoclinic.com
2 The American Academy of Family Physicians (AAFP)
3 American Heart Association}