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An Informational Program Presented by… Part 1 - Enhancing Health & Fitness for Older Adults Achieving the Optimal Level of Wellness & Health Why are you attending? How many are attending to get information for personal use? How many are attending to get information for their spouse? How many are attending to get information for another family member? How many thought it would be cool to just hang out with the rest of us? Optimal Level of Health & Wellness For Each Individual Self-Determination Seek it for Ourselves Seek for Those Whom We Love Primary Components Physiological, Mental & Spiritual (or - Body, Mind & Spirit) Early Years We All Begin the Same Way (Well, at least most of us…) We All Face Challenges & Opportunities A Life-time of Experiences & Emotions Choices & Consequences Yields Our Individual Experiential Data Base We All Must Do the Best With What We Have! And, we are here to assist our loved one’s. Purpose The dictionary defines purpose, as “the reason for which something exists or is done, made, used, etc.” Early Years, Sometimes Too Many “Purposes” Golden Years, Fewer “Purposes” Learn from Each Other - Share Some Examples… Primary “Purposes” of our Loved One Diet & Nutrition The Human Body is a High Performance Engine and Requires High Performance Fuel! American Dietetic Association Older Persons Require Less Calories Uses Less Energy Activity & Metabolic Rates Differ Critical That Calories Consumed Are Packed With Vital Nutrients! Eight Primary Nutrients Calcium Calcium is one of the most important minerals needed by the body. For individuals over 50 years of age, it is recommended that at least 1,200 milligrams of calcium be consumed daily. The best sources are yogurt, cheese, and milk. Additional sources include dark green leafy vegetables, cereal, and calcium enriched fruit juices. Folate Also known as Folic Acid, enhances the blood's ability to carry oxygen. Good sources include strawberries, spinach, kidney beans, broccoli, romaine lettuce, and green peas. Protein At least five ounces of protein are recommended for older adults every day. Protein can be found in meat, cheese, yogurt, milk, eggs, and beans. Vitamin A Vitamin A helps protect skin tissues, enhances vision, and supports the immune system. Good sources include carrots, yellow squash, cantaloupe, dark green leafy vegetables. Vitamin B12 Vitamin B12 helps support higher energy levels, mental clarity, emotional stability, and nervous system functions. Good sources are meat, dairy products, and eggs. Vitamin C Vitamin C, also known as ascorbic acid, is a powerful antioxidant that can help lessen the symptoms associated with colds and flu. A common problem among older adults is iron deficiency, which can lead to anemia. One way to help the body absorb more iron from foods is to consume vitamin C along with the foods. Iron-rich foods include whole grains, iron-enriched cereals, lean meat and poultry. Foods high in Vitamin C include oranges, guava and fresh fruit juice. Vitamin D Vitamin D helps protect the skin, helps with calcium absorption, and keeps bones strong. Recent studies have shown that many adults are deficient in Vitamin D. The body needs 20 to 30 minutes of sun exposure on the skin two to three times a week to make Vitamin D. Other sources of vitamin D include tuna, eggs, cod liver oil, vitamin D enriched milk and cereals. Trace Minerals While today’s food can provide much needed vitamins and roughage, they are devoid of critical trace minerals because minerals only come from the soil and years of farming depleted the original minerals. American farmers can grow bountiful crops with adding Phosphorous, Potassium, and Nitrogen to the soil. It is highly recommended that a mineral supplement be added to our daily diets. Aging Changes the Rules Robust health depends on eating a well balanced diet rich in nutrient dense foods, but the ability to absorb nutrients from our food diminishes with age. Our body composition changes and energy requirements scale down, while the need for micro-nutrients rises. Many older people lose their appetite and eat the same foods over and over. Convenience foods may be easier to prepare but they simply can't meet the nutritional needs of the elderly. Dietary supplements bridge the nutritional gap opened by aging because supplements can compensate for poor nutrient absorption, offset poor dietary habits and help prevent or delay the onset of many chronic diseases associated with aging. Our body mass index changes as we age. Muscle mass decreases and our percentage of body fat rises. These bodily changes together with a sedentary lifestyle mean lower caloric requirements but the need for quality protein remains constant and older adults need higher levels of critical micro-nutrients, not less. Getting a Better Understanding of Nutrition and the Aging Process Gerontologists and nutritionists have finally understood that the amount of nutrients needed to prevent chronic disease in the elderly is a more important measure of recommended daily allowances (RDAs) than the amount of a nutrient necessary to prevent deficiency, and the RDAs are being investigated and revised accordingly. In 2002, The Council for Responsible Nutrition (CRN) issued a comprehensive report, based on extensive scientific research, that confirms the importance of nutritional supplements for the elderly. Among other conclusions, the report found that "consistent use of multivitamins with minerals and such single-nutrient supplements as calcium and antioxidants (vitamins C and E) demonstrated substantial positive impact on the immune systems of elderly people and played a key role in protecting eye and brain function and maintaining bone mass. Why We Must Get Involved The Healthy Eating Index (HEI) score is a summary measure of the overall quality of a person’s diet. (USDA Study HEI-2005) The mean overall HEI score for older adults in this sample was 66.6% 17% had a ‘‘good’’ quality diet, 15% had a ‘‘poor’’ diet 68% had a diet that ‘‘needs improvement.” What about Prescription Drugs and Dietary Supplements? Dr. Frederic Vagnini, who co-authored "The Side Effects Bible: The Dietary Solution to Unwanted Side Effects of Common Medications," said he believes many side effects can be solved through nutritional supplements and dietary sources. "This could be a big reason why we have what we call the walking wounded, and why so many people on drug therapy are having so many problems.” “The problem is that most doctors are not aware of the problem and don’t give their patients any guidance about what nutrients could be depleted by their prescription drugs.” Some common prescription drugs can cause a long list of nutrient depletion. For example, according to Vagnini, common aluminum antacids such as Maalox and Mylanta can cause a depletion of vitamin A, vitamin D, folic acid, calcium, chromium, iron, magnesium, phosphorus and zinc. Statin drugs, like Lipitor, Mevacor, Zocor and Pravachol, are meant to treat elevated levels of cholesterol. Vagnini said that while these drugs are effective in treating cholesterol, they can lower levels of coenzyme Q10, which can be bad for the heart, brain and energy level. And the major side effects from statin drugs are liver problems and also statin-induced myopathy, which is muscle pain and weakness. Other problems include fatigue and memory problems. Remember The Body is a Total Synergistic System It is a precisely developed system designed to naturally seek optimal health. It can only use, however, the tools (or nutrients) it receives to accomplish its goal. If it is deprived of nutrients it will use the existing storehouse it has available to survive. What we have just learned… Ensure older adults have indentified and believe in their “purposes”. Eat a balanced diet of nutritionally dense, preferably natural foods. Consult with a healthcare professional to add vitamin and mineral supplementation where necessary. Drink plenty of clean water each day, preferably distilled water. Part 2 - Fitness At Any Age Each Individual’s Optimal Wellness Begins with Right-Thinking Decisions, Right Now! Let’s Take a Reading…. How many have loved one’s that need improved physical fitness? For declining fitness: For what period of time? What primary functions affected? For those that have maintained fitness: Health Trends Future Projections We Must Keep Moving – Use it or Lose it! Like most people, you’ve probably heard that physical activity, including exercise, is good for you. If you’re already active, keep it up. It may even be time to push yourself a little harder, try a new activity, or find new ways to add exercise to your daily life. Don’t worry if you’ve never exercised, or if you stopped exercising for some reason. Just slowly begin again! Go4Life The National Institute of Health has a Guide Book as its centerpiece of Go4Life, their national campaign to help American’s fit exercise and physical activity into their daily life. To find out more about how Go4Life can help you be more active, visit their website at www.nia.nih.gov/Go4Life. This excellent program is made part of this presentation. Why is Physical Activity So Important? Allows you to Continue to do the things you enjoy and stay independent as you age. Regular physical activity over long periods of time can produce long-term health benefits. That’s why health experts say that older adults should be active every day to maintain their health. Regular exercise and physical activity can reduce the risk of developing some diseases and disabilities that develop as people grow older. In some cases, exercise is an effective treatment for many chronic conditions. For example, studies show that people with arthritis, heart disease, or diabetes benefit from regular exercise. Exercise also helps people with high blood pressure, balance problems, or difficulty walking. What’s the Difference Between Physical Activity and Exercise? Both terms refer to the voluntary movements you do that burn calories. Physical activities are activities that get your body moving such as gardening, walking the dog, raking leaves, and taking the stairs instead of the elevator. Exercise is a form of physical activity that is specifically planned, structured, and repetitive such as weight training, tai chi, or an aerobics class. Today, we know a lot more about older adults and their need to exercise. Regardless of their health and physical abilities, older adults can gain a lot by staying physically active. Even if you have difficulty standing or walking, you can still exercise and benefit from it. In fact, in most cases, you have more to lose by not doing anything. Exercise and physical activity benefit every area of your life. Help maintain and improve your physical strength and fitness. Help improve your ability to do the things you want. Help improve your balance. Help manage and prevent diseases like diabetes, heart disease, breast and colon cancer, and osteoporosis. Help reduce feelings of depression, may improve mood and overall well-being, and may improve or maintain some aspects of cognitive function, such as your ability to shift quickly between tasks, plan an activity, and ignore irrelevant information. Take a Balanced Approach! The benefits one gains from physical activity will depend on their starting point and how much effort put into it. Each will need to match their physical activity to their own needs and abilities. For example, some people can swim a mile without thinking twice about it. For others, a slow walk to the corner and back is a big achievement. See how Greta has benefited from regular exercise. “At age 67, I’m in the best physical condition of my life. Two years ago, I joined a low-impact aerobics class at a nearby senior center. The entire routine is done to music, planned and led by an instructor. My balance has improved greatly, and my osteoporosis has remained stable.” What Kinds of Exercises and Physical Activities Improve Health and Physical Ability? Exercises generally fall into four main categories: Endurance Strength Balance Flexibility. Endurance Endurance, or aerobic, activities increase your breathing and heart rate. These activities help keep you healthy, improve your fitness, and help you do the tasks you need to do every day. Endurance exercises improve the health of your heart, lungs, and circulatory system. They also delay or prevent many diseases that are common in older adults such as diabetes, colon and breast cancers, heart disease, and others. Physical activities that build endurance include: Brisk walking Yard work (mowing, raking) Dancing Jogging Swimming Biking Climbing stairs or hills Playing tennis Playing basketball Strength Even small increases in muscle strength can make a big difference in your ability to stay independent and carry out everyday activities such as climbing stairs and carrying groceries. Some people call using weight to improve your muscle strength "strength training" or "resistance training." Strength exercises include: Lifting weights Using a resistance band Balance Balance exercises help prevent falls, a common problem in older adults. Many lower-body strength exercises also will improve your balance. Exercises to improve your balance include: Standing on one foot Heel-to-toe walk Tai Chi Flexibility Stretching can help your body stay flexible and limber, which gives you more freedom of movement for your regular physical activity as well as for your everyday activities. To increase your flexibility, try: Shoulder and upper arm stretch Calf stretch Yoga Emotional & Mental Vitality Emotional and mental vitality are closely tied to physical vitality. Just as your mind has powerful effects on your body, so your physical state affects how you feel and think. Social contact can also make a big difference in how you feel. Replace “Lost” Activities Replacing a "lost" activity is a key to staying active and feeling good about yourself. For instance, if you can no longer run, you might try walking, biking, and/or swimming. And if your favorite activity was dancing, you might try something else that combines social and physical activity, such as joining a water aerobics class. Replacing lost activities can help you keep a positive attitude and sense of well-being over time, even if aging and changes in your health mean you can not do all the things you used to do. And This All Gets Back to…“Purpose” Remember that “Purpose” is the spark that lights the kindling that begins the fire we want burning in our hearts creating an undeniable drive within us to seek Optimal Wellness & Health! And in Conclusion… To achieve Optimal Wellness & Health, we must help our loved ones, and ourselves: Have Balanced Purpose Maintain a Balanced, Nutrient Dense Diet Maintain Optimal Balanced Physical Activity Think Right and continue to pursue our dreams!