Tag Archives: diet

Senior Couple Enjoying Snack At Outdoor Cafe

THE IMPORTANCE OF VITAMINS IN SPRING

Spring is the most magical time in the life of nature. When everything around wakes up and life, as if reborn, begins to open up in a whole new way: it gives us the sun, the warmth, the chirping of birds. At this beautiful time, everyone more than ever wants to enjoy life, dance, meet guests and find pleasure in a special, inspirational mood.

But unfortunately spring also brings one negative attribute – in spring usually our organism is weakened and needs vitamins replenishment.
That is why let’s talk about vitamins for the elderly, both men and women.

Aging is a natural process of the body development. With age metabolic processes are slowed down, protein biosynthesis is disrupted, the work of endocrine glands is weakened, the work of the body’s immune defense is disrupted, and atherosclerosis develops. The decrease in height, muscle atrophy, the appearance of wrinkles, changes in the vascular walls, heart muscle, bone tissue, changes in the digestive tract are all the result of the aging of cells.

Taking into consideration all these changes in the body of the elderly, special attention should be paid to nutrition, which must meet the following requirements: moderation, variety in food, using of foods and dishes that have easy digestibility, antisclerotic orientation of the diet, the food should be sufficient and relevant to the needs of the body, the content in it of Vitamins and minerals.

Vitamins are the same necessary for people of all ages. But as you know, aging slows down the oxidation-reduction processes, metabolism, and associated with this weakening of the functional capacity of organs and systems happens. Vitamins can accelerate the reactions taking place in the body, restrain the development of the processes observed with aging in elderly men and women. Their important role in preventing atherosclerosis and delaying its progression has been revealed.

What vitamins are elderly people lacking?

Constant fatigue, problems with skin and hair, frequent headaches and colds … Most likely, your already aged organism simply does not have enough vitamins.
Malnutrition for older men and women is much more dangerous for health than it seems at first glance. If the body loses certain vitamins, it begins to malfunction. At the first alarming symptoms, revise your menu and include in the diet foods that are rich in vitamins you need.

Vitamin A

Symptoms of vitamin A deficiency: increased fatigue, poor appetite, dull and brittle hair, seborrhea, dryness of skin and mucosae, poor eyesight, frequent colds and ARVI.

Include in the menu: red, yellow and orange fruits and vegetables, cabbage, greens, egg yolks, fatty fish, liver, butter, milk.
Vitamin A is fat-soluble, so vegetables should be eaten with sour cream or oil.

B vitamins

Symptoms: depression, irritability, insomnia, fatigue, headaches, constipation, upset stomach, poor appetite, rashes on the skin, dull complexion, hair loss and frayed ends, brittle and cracked nails, cracks in the corners of the mouth.

Meals: dairy products (cottage cheese, cheese, kefir, sour cream), meat, fatty fish, eggs, green vegetables (broccoli, celery, spinach), nuts and seeds, vegetable oil (olive, linseed, sunflower), dry brewer’s yeast.

Reduce (and better eliminate!) The consumption of alcohol, cigarettes, coffee and tea – they remove the B vitamins from the body.

Vitamin C

Symptoms of vitamin C deficiency: anemia, frequent colds, nosebleeds, weakening of tooth enamel, bleeding gums, dry and brittle hair, constant weakness and fatigue, depression, body aches, muscle pains, apnea.

Include in the diet: vegetables (leafy greens, broccoli, cabbage, bell peppers, tomatoes, potatoes, eggplants, zucchini, green onions, carrots, radishes, radishes), fruits (citrus fruits, apples, apricots, persimmons, bananas, grapes), berries (rosehips, cranberries, raspberries, currants, blueberries, strawberries, watermelon), milk.

Vitamin D

Symptoms of vitamin deficiency: irritability, pressure surges, clotting disorders, muscle weakness, convulsions, sweating, pains in the lower limbs and joints, caries.

Necessary food products: mushrooms (chanterelles, porcini mushrooms, champignons), pork and beef liver, fish (mackerel, herring, flounder), cod liver, fish oil, fatty dairy products, egg yolks.
Try to walk more: vitamin D is synthesized in the body under the influence of sunlight.

Vitamin E

Symptoms: impaired vision, muscle weakness, a constant sense of fatigue, sudden mood swings, dark circles under the eyes, bleeding gums, pigment spots on the skin.

To include in the menu: nuts, seeds, vegetable oil (corn, sunflower, soy, olive), cereals, vegetables (carrots, cucumbers, potatoes, radish, onions, broccoli, spinach), fresh peas, dry beans, beef, liver, egg yolks, milk.

Vitamin K

Symptoms of deficiency: nosebleeds, bleeding gums, bruises, fatigue and weakness, constipation, prolonged and painful menstruation, anemia.

Include in the menu: vegetables (spinach, broccoli, green leaf, purple cabbage and cauliflower, cabbage lettuce and watercress, cucumbers, zucchini, tomatoes), beans, soybeans, cereals (wheat, rye, oats), eggs, meat, pork liver, chicken, cod.

Vitamin PP

Symptoms: poor appetite, dizziness, nausea, diarrhea, bad breath, soreness of the gums, insomnia, headaches, redness of the skin, its dryness and dullness.

Diet: citrus fruits, berries (raspberries, blueberries, cherries, black currants), grapes, apricots, cabbage, tomatoes, pod-pepper, green salad, greens, buckwheat, dark chocolate.

Essential vitamins necessary for the elderly

It is established that in the elderly the need for vitamins is increased. First of all, this refers to water-soluble vitamins (C, P and the whole group B). These vitamins should be included in the diet of the elderly in full, because they have vascular-strengthening and antisclerotic properties.
Postponement of senility and prolongation of life are primarily associated with maintaining the normal state of the cardiovascular system.

Thus, nutrition of elderly people should be full and balanced. Particular attention should be paid to vitamin supply. It should be borne in mind that in elderly people, hidden forms of vitamin deficiency can also develop, associated not only with their small intake into food, but also with the development of any disease process, atherosclerosis and hypertension.
But even an ideal diet can not completely cover the physiological needs of the elderly person in vitamins and minerals. The only true solution is the regular intake of multivitamin complexes or vitamin-mineral complexes, as well as the inclusion in the diet of specialized vitamin-enriched products. It is considered appropriate to take such complexes throughout the year, regardless of the season.

GETTING READY FOR AUTUMN

getting-ready-for-autumn

HEALTH OF ELDERLY PEOPLE IN AUTUMN

Autumn has already come, and the cold is just around the corner, which in our climate occupies quite a long part of the year. The so-called “golden autumn” passes quickly, and the rest of the time is dominated by mud, cold and slush. The sharp drop in temperature and frequent changes in barometric pressure may themselves cause serious deterioration of health, especially this appeals to elderly people with chronic diseases.

First of all, these factors affect the condition of elderly people with diseases of the cardiovascular and respiratory systems, disorders of musculoskeletal system and psycho-emotional disorders. The sharp fall of temperature causes a spasm of blood vessels, which can lead to a hypertensive crisis or angina attack. Atmospheric pressure drop causes hypoxia – low oxygen content in the body. This in its turn leads to a lack of it in the heart muscle and brain. People can feel heartaches and headaches, and in people who are prone to emotional instability, their psychological condition is deteriorating, and sometimes they face a real depression.

Elderly people who have diseases of the musculoskeletal system (osteoarthrosis, rheumatism), there are aching pain in the affected joints in places of old fractures or wounds, and even absolutely healthy people during this period often feel uncomfortable.

The cold leads to a reduction of immune system capacities: dramatically increases the number of acute respiratory diseases, chronic illnesses are aggravated.

Following our recommendations below will add some bright colors to your autumn:

• If during this period of the year you experience the exacerbation of chronic disease, you should consult your doctor and try to follow all his prescriptions and recommendations. Do not self-medicate.

• If your health and mood are heavily dependent on the weather, take care of yourself. Dress warmly in cold.

Include in your diet herbal teas, which may include some brier, eat more vegetables and fruits, add some vitamin complexes with microelements.

• If the state of your health allows this, move more regardless of the weather – it enhances the metabolic processes in the body and normalizes blood circulation.

Wear low-heeled shoes with non-slip soles. Remember that the fall is the main cause of serious injuries and death among the elderly.

If you have a reduced visual acuity, try not to leave the house in the dark period of the day, to avoid injury.

• And most importantly – create for yourself and your family a good mood, it is a universal remedy against different diseases. Friendly and smooth attitude towards others, optimism and humor – all this contributes to a long and healthy life.

It is well known that negative emotions: resentment, fear, sadness, anger, grief, envy, hatred – are risk factors, approaching old age and shortening life, and vice versa, positive emotions – delight, joy – cause extraordinary rise of vital forces of an organism. Laughter is a sign of joy, cheerful mood and mental health. It favorably affects the lungs and regulates the metabolism.

Practice care and attention towards each other. Try especially after retirement, to organize the rhythm of life. Alternate feasible work with a reasonably organized rest.

Much attention should be paid to sleep. Sleep is a vital human need. The duration of sleep should be such that after waking up a person should note good spirits and a burst of energy. A healthy and sound sleep requires a right regime of life: go to bed at the same time, dine without overeating not later than 2-3 hours before bedtime. Take a thirty minutes walk before the bedtime and do not watch too emotional television broadcasts, neither take tonic beverages such as strong tea or coffee before the bedtime.

Autumn of life is called the elderly age, and it is a very difficult season. But this time of life has its joy and delight. A person in this age moves into a new quality, he or she becomes a grandparent. And life begins to play with new colors, new, previously unknown feelings and joys, new worries and concerns, life takes on new meaning.

Heart Attack: Symptoms and Prevention

heart-attack

The human heart is primarily a muscular organ. It performs many functions in our body, violation of at least one of them leads to serious disruptions in the whole body. Quite often many of us do not pay attention to the alarm bells of the heart, telling that it is just the time to start taking care of it. We work ourselves ragged, smoke a lot and laugh too little, worry too much about trifles and do almost no exercises or sports. So we can say about almost every resident of the modern metropolis. And that doesn’t do any good to our heart.

Most of the cardiovascular diseases begin with poor lifestyle and the gradual “clogging” of the arteries. Heart disease should be diagnosed by a doctor after a comprehensive analysis. However, the symptoms of these diseases should be known to anyone, even to people, who are very far from medicine.

A heart attack, which can very often be provoked by abovementioned, is known as a terrible disease, taking human lives. Heart attack, also known as myocardial infarction, leads the list of causes of death. But what factors contribute to heart attacks and how to avoid it?

When the access of the blood flow to the heart muscle is blocked, it does not get enough oxygen, part of the heart tissue begins to die, and there comes a heart attack.

Blocking of blood flow to the heart occurs because of the presence in the coronary arteries of sufficiently large blood clots, known as plaques. When the plaque blocks the artery, it blocks the path for blood to the heart. Without blood flow the heart doesn’t get oxygen and part of its tissues start to deteriorate, or even die.

The plaques may start to appear in coronary arteries already in childhood. Over the years the situation may worsen. By themselves, the plaque may partially restrict the access of blood to the heart, then angina starts – a disease that increases greatly the possibility of heart attack.

Let us consider the symptoms of a heart attack

The most typical manifestation of myocardial infarction is the appearance of pain. The pain may arise in the left half of the body, in the arm before forearm, in scapula, in the left side of the neck. It is also possible to feel pain in hands, in the lower jaw, in shoulder area, and in the upper abdomen. The pain is long-standing and can be squeezing, stabbing, burning and aching in nature.

Characteristic symptoms indicative of a heart attack, is the shortness of breath, which manifests itself even at minimal activity, and may also be felt at rest. This happens because of the fact that the heart does not receive the needed quantity of blood for its normal functioning. A person may also feel weakness. Sweating may increase greatly.

Attention should be paid to functioning of the heart also in case of increased fatigue. This feeling of fatigue may persist for several days, weeks without any special attention to be paid to it. A heart attack may also be accompanied with stomach pain, nausea and vomiting. In most cases, these symptoms are not associated with a heart disease, but one should pay attention to them, if they occur on the basis of normal food consumption and are not associated with the reception of poor nutrition. Sometimes a temporary loss of consciousness happens.

Heart attacks may be preceded by increased heart rate, which manifests itself in a form of rapid and disordered pulse.
Precursors of a heart attack can also be such conditions as anxiety, feeling of discomfort, insomnia.

People with diabetes, and / or those who are over 75 years may have “silent heart attack.” Such a heart attack is not accompanied by any pain sensations.

Reasons that increase the risk of heart attack

• Age: Age is considered one of the major risk factors. In men over 45, women over 55, the risk of having a heart attack raises a lot.

• Angina: a disease, which increases the risk of a heart attack. The major difference between a heart attack and angina is that having angina the patient will feel better within 15-30 minutes after taking the medication, and the patient having a heart attack will feel no improvement.

• The level of cholesterol in blood: if a person has increased cholesterol level, the risk of blood clots formation in the arteries increases. The clots can block the blood flow to the heart muscle, and this can lead to a heart attack.

• Diabetes: People with diabetes are unfortunately at a higher risk of development of a number of diseases and conditions, many of which contribute to increased risk of a heart attack.

• Diet: People consuming large quantities of animal or saturated fats has a higher risk of a heart attack.

• Genes: a person may inherit a predisposition to heart diseases.

• Heart surgeries: patients who had undergone a heart surgery have more chances to suffer from a heart attack.

Hypertension (high blood pressure): the disease also increases the risk of heart attack, and hypertension itself can develop due to a lack of physical activity, overweight, diabetes, family diseases history and some other factors.

• Physical inactivity: people who lead a sedentary lifestyle, have much higher risk of heart attack than people who lead an active lifestyle.

• Previous heart attack: anyone who has had a heart attack, are to a much greater extent than other people at risk of heart attack.

• Smoking: people who smoke regularly, are also at risk of a heart attack.

• Excessive body weight (obesity)

Prevention

Is there any prevention of myocardial infarction or how to avoid it?
We can answer this question in the following way: something we are destined by nature (we can not escape from such risk factors as age and heredity), but there are a number of factors which we can influence, so that at least delay the time of the heart attack.

1. Control of body weight. In people who are overweight, the load on the heart increases, together with the risk of hypertension and diabetes development.

2. Regular physical exercise. Physical activity leads to the improvement of metabolism, and hence weight loss. It is proved that regular exercise lowers for 30% the risk of recurrent myocardial infarction in those who have suffered it. A set of exercises and the level of activity is chosen by your doctor.

3. Quitting the bad habits. Scientists have already long ago proved that smoking and alcohol consumption significantly increase the risk of cardiovascular diseases. In people who do not want to give up the destructive habits, the risk to have a recurrent heart attack increases twice.

4. Control of blood cholesterol levels. All people older than 45 are recommended to regularly monitor the parameters of lipid metabolism, as atherosclerosis is one of the major causes of cardiovascular problems.

5. Control of blood pressure as at arterial hypertension the load on the heart increases significantly.

6. Diet. It is recommended to limit consumption of salt, foods containing large amounts of cholesterol, and high-melting fats. The diet should increase the amount of fruits and vegetables containing fiber, vitamins and minerals, and seafood.

7. Receiving preparations containing acetylsalicylic acid. Aspirin is included in the standard of not only treatment of myocardial infarction, but also its prevention. For the selection of the optimal dosage and selection of a particular drug you should consult a doctor.

8. Avoid stressful situations and learn to manage stress.

osteoporoz

Osteoporosis: Causes, Diagnosis and Prevention

Osteoporosis is a disease, characterized by an advanced decrease of bone density, i.e. the amount of bone substance per bone unit volume. The chemical constitution of the bones does not change. Decreased bone density reduces their strength and increases the probability of fractures. Thus, about 70% of fractures in patients older than 50 years can be attributed to the consequences of osteoporosis. Over a lifetime, the bone tissue is constantly being regenerating, i.e. old tissue is gradually destroyed, resorbed and replaced with a new one. Osteoporosis is the result of an imbalance between the process of synthesis and destruction, which leads to a significant bone tissue mass reduction.

Reduced bone density leads to increased probability of fractures. A characteristic feature of osteoporotic fractures is that they happen even because of light loads. That ease of fractures is a major risk of having osteoporosis, as essential bone structures of a human body may be broken, such as the spine, hip. Fractures lead to immobilization of the patient, which in old age is fraught with considerable number of complications – from bed sores to the development of congestive pneumonia, which can be life-threatening. Few people know this fact, but osteoporosis is now the fourth most common cause of death – it gives way only to cardiovascular diseases, tumors and diabetes. And hip fracture is considered to be the main cause of death in patients with this diagnosis.

Risk Factors
All the risk factors are divided into two groups: controllable risk factors (they depend on the lifestyle and behavior and may be eliminated), and uncontrollable risk factors (which do not depend on a person).

1. Uncontrollable risk factors
- female sex (women are much more susceptible to this disease than men);
- race (Asian women have osteoporosis more often);
- age of 65 and above (with age, the probability of disease development increases significantly); – immediate family having osteoporosis and/or fractures which were caused by light load (injury) at the age of 50 and above (a genetic predisposition to this disease is very important);
- previous fractures;
- some endocrine diseases;
- early (including surgical) menopause;
- low body-mass index and/or low weight;
- low mobility (immobilization, fixation of the patient’s body or limb in case of injuries, significant weight of the patient, psychiatric disorders complicating the movement – all these states may be the causes of osteoporosis).

2. Controllable risk factors
– calcium deficiency (people at the age of 50 and above need about 1200 mg of calcium per day (but not more than 2500 mg));
- vitamin D deficiency (Our body needs vitamin D to absorb calcium. Usually most people get enough vitamin D from staying in the sun for about 20 minutes a day. We also get it from some food (eggs, some fish, cereals…). At the age between 51 and 70 you need 400 IU, and over age 70 – 600 IU per day.) But you should be careful with using calcium and vitamin D supplements, as overuse of them may cause some side effects. Thus, better consult your doctor first, if you think that you get not enough calcium or vitamin D.
- smoking;
- excessive intake of caffeine-containing beverages and alcohol;
- low physical activity;
- predisposition to falling.

Patient can and must change all these factors to decrease the possibility of the development of such a dangerous disease.

Symptoms of Osteoporosis
It is quite difficult to distinguish this disease it early stages, though there are several signs of it. For example, changes in posture, pain in bones during the weather change, brittle hair and nails, dental decay. The most susceptible to this disease are the spine, hip, bones of the hands and wrist.

The first symptoms of osteoporosis can be pain in lumbar and dorsal spine during long-term static load (for example, sedentary work), leg cramp at night time, brittle nails, age-related declining posture, loss of height (due to reduction of the spine bones height), the phenomenon of periodontal disease.

Diagnosis of Osteoporosis
A particular deceit of osteoporosis is that it is delitescent for quite a long time and is diagnosed most often only after appearance of its complications – fractures. Modern medicine has a very effective method for the detection of osteoporosis in the early stages, when the reduction in bone density does not exceed 3-5%. It is called DEXA-scan or dual-energy x-ray absorptiometry. This test allows determining the bone density and predicting the risk of fractures.

Prevention of Osteoporosis
The prevention of osteoporosis should be started as early as possible. A huge role in the prevention of osteoporosis plays quitting such bad habits as smoking and alcohol overuse.
Physical activity and adequate load on all the bones of the skeleton is one of the major and very effective methods to prevent the bone tissue density reduction (osteopenia). Bone density is directly dependent on the physical load on the bones. The most rapid reduction of the bone mass is observed in astronauts in weightlessness and in people confined to bed.
Another important factor in the prevention of osteoporosis is the observance of Nutrition Hygiene. Sensible nutrition and balanced diet are essential for the normal functioning of the digestive system, proper metabolism, and strengthening of immune system. However, the main cause of osteoporosis is a violation of metabolic and hormonal processes in the body.

Special diet
For proper nutrition, first of all, you need to eat foods containing calcium and vitamin D. They can be found in the variety of dairy products (allergic people can use soy, goat or nut milk), fish, greens, cabbage, broccoli, nuts. Vitamin D is found in fish, fish oil, and eggs. In addition, sun also contributes to the production of vitamin D.

Healthy Food for Seniors

healthy-food-for-seniors
Healthy eating is important for everybody, but especially for kids and seniors. Every elderly person has different nutritional issues and needs, but there is a list of the products that are considered to be the best healthy food for elderly people. If you like products from our list consult your doctor and talk to him about the possibility of changing the diet.

Products that improve brain functioning and memory:

Salmon: Salmon is rich in omega-3 fatty acids that are good not only for your brain, but also for your heart.

Canola oil: Cook using canola oil and increase your daily intake of omega-3.

Avocado: avocado contains a lot of healthy fatty acids that are good for your memory.

Eggs: Choline that is found in eggs, is a type of Vitamin B and it is perfect for increasing you memory.

Almonds: Almonds do not only give you energy, but they also contain choline useful for the brain.

Products for your bone health:

Fortified milk: Only milk that is fortified with Vitamin D should be used by elderly people.

Cottage cheese: Doctors say that cottage cheese contains 156 – 318 mg of calcium.

Kale: Kale doesn’t only contain calcium that is good for your bones, but it is also rich in Vitamin K.

Collards: Experiments show that just half of a cup of collards contains 20% of your recommended daily value of calcium.

Foods for better digestion:

Beets: Nutritionists agree that red beets help constipation symptoms.

Cod liver oil: This oil is rich in Vitamin D and Vitamin A that are good for the digestive tract.

Prunes: they are rich in fiber, which helps to digest.

Turnips: Turnips is another source of good dietary fiber.

Foods for the better eyesight:

Lutein: All foods that contain lutein are good for your eyesight; this is kale, spinach, etc.

Garlic: Garlic is a great source of sulfur that helps in production of glutathione, antioxidant for your eyes.

Onions: Onions are also rich in glutathione.

Fish Oil: Fish oil helps to preserve your precious eyesight. It can be found in flax seed, walnuts, salmon, mackerel, etc.