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Seniors and Nutrition
Good nutrition is important at every stage of life. A balanced diet is the key. Nutritional standards for seniors are no different from those for adults in general. However, achieving good nutrition may be more difficult for seniors than for younger adults.
There are changes that occur in all humans as they age. The rate of these changes can vary depending on genetics, diet, and other lifestyle factors. These changes include slower metabolism, decreased physical activity, increased digestive problems, decreased sense of smell and taste, and decreased production of saliva. Any of these can lead to a decrease in appetite and subsequent nutritional deficiencies, if not properly addressed.
Aside from these physiological changes, social factors can influence nutrition as well. Depression resulting from prolonged grief, isolation, or lifestyle changes can cause a decreased appetite. Seniors who live alone may be less inclined to prepare adequate meals. It may be too burdensome for those who already have challenges with mobility and dexterity. Grocery shopping may be intimidating due to social anxiety in crowds, transportation challenges, or difficulty navigating supermarkets. Poor oral health can also be a barrier to proper diet and nutrition. Tooth pain or uncomfortable dentures can prevent seniors from eating certain foods.
Since seniors generally experience a decrease in appetite, it is especially important that what they are eating is nutritious. Below are some tips to promote good nutrition for seniors:
1. Drink lots of water. It improves digestion and decreases the risk of constipation.
2. Limit foods that are high in fats, salt, or sugar.
3. Increase fiber intake.
4. Prepare foods that are moist and easy to chew.
5. Make eating a social activity. Avoid eating alone.
6. Eat plenty of fruits and vegetables to maintain nutrition and reduce risk of constipation. Dried fruits as well as fruit and vegetable juices are a convenient means of getting these nutrients. Fruits and vegetables canned in their own juices without sugar or salt additives are another convenient alternative.
7. Cut food into small pieces if you have difficulty with chewing or swallowing. Also, eating slowly can reduce the risk of choking.
8. Address dental problems soon after they are detected.
9. Talk to your doctor about possible drug interactions with foods you eat. Decreased appetite and dry mouth can be a side effect of some medications.
10. Increase calcium intake, especially for women.
Caregivers should closely observe the senior’s diet to determine what foods he or she is eating and to take note of any irregularities in eating habits. Logging foods is one way to track the diet and note any opportunities for changes that will have a positive impact. In senior residential settings, dietary staff should use meal times to interact with seniors and to observe any problems that may be preventing them from achieving good nutritional intake. Seniors who are on special diets due to health concerns should follow those diets closely.
If you have never monitored your nutritional intake or if you are feeling the need to pay closer attention to your diet, a commitment to healthier eating can have a positive influence on the rest of your life. It is never too late to improve your health and quality of life. What you eat today can affect how you feel tomorrow.
Steven
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Coping with Winter Blues
Seasonal Affective Disorder, often referred to as SAD, is a form of depression that occurs in the season of winter. Symptoms may begin as early as September and can continue through March. The disorder is most evident in the months of December through February when daylight hours are shortest. The disease can be very serious and debilitating. We sometimes refer to milder forms of SAD as “the winter blues”.
It has been suggested that SAD is the result of changes in our circadian rhythms brought about by decreasing exposure to sunlight. It is believed that decreased exposure to sunlight can cause a chemical imbalance in the brain, which brings on depressive symptoms. The hormone Melatonin increases in the brain when our bodies are exposed to darkness.
Symptoms of SAD are the same as symptoms of other forms of depression. These can include sleep problems, fatigue, irritability, increased appetite and weight gain, anxiety and decreased sex drive. SAD differs from other forms of depression because symptoms will disappear when exposure to sunlight increases in the spring.
Phototherapy, also known as light therapy, is one of the most commonly recommended forms of treatment for this disorder. Patients sit under special intense lighting for 1-2 hours per day. This mimics the benefits of exposure to sunlight. Some antidepressant medications are also useful if they do not have a sedating effect. Psychotherapy in conjunction with phototherapy and/or medication is also beneficial.
If you know you are prone to experience any of these symptoms in the winter, begin preparing for the seasonal changes in late summer or early fall. Keep window coverings open as much as possible during the winter and position yourself near a window when indoors. A daily walk outside during daylight hours is also beneficial if the weather permits. This increases exposure to sunlight and helps shed any pounds gained from increased appetite. Consult your physician regarding medication and consider investing in the proper lighting devices recommended for treating the disorder. Regular sessions with your therapist can keep you on track with managing your symptoms during the winter season.
For more information about Seasonal Affective Disorder check out the following websites, www.sada.org and www.nmha.org .
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The Attitude of Gratitude
Participants in 12-step programs are familiar with this concept. It simply means be grateful for what you have. Sometimes when we compare ourselves to others, we feel that life has cheated us or treated us unfairly. We feel envious of others and disappointed with our lives and ourselves. It is at those times when we need to take notice of our successes and our blessings.
A gratitude list is an excellent exercise to put things in perspective. Make a list of all the things, tangible and intangible, for which you are grateful. Challenge yourself to list as many things as you can think of. Start with the top ten and go from there. You may be surprised at what you discover about yourself, and conclude that life is not so bad after all.
In this season of Thanksgiving, be grateful for all of life’s blessings, big and small. Regardless of your current challenges and disappointments, life’s gifts are endless. There will always be something more for which you can be grateful. A grateful attitude can be the difference between self-pity and self-acceptance. So, accept where you are today, remember where you have been, and keep the vision of where you want your life to go from here.
Steven
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NEW BEGINNINGS
The concept of new beginnings sounds positive, but the reality is that it requires change and change can make us anxious. It is a step into the unknown, the unpredictable. Earlier in life this may be exciting and energizing, but as we get older change can be harder to accept. We may feel safer sticking with what is familiar, even if we don’t necessarily like it.
Your attitude will make the difference. Approaching new endeavors with confidence and willingness will help the transition go more smoothly. This is easier of course if the change comes as a result of your own choosing, as opposed to changes in life that result from someone else’s choice, or just circumstance. The new beginnings we choose are generally welcomed because we see them as opportunities to enhance our lives. There may still be apprehension, but the fact that the changes come as a result of our own choice will give us a greater sense of control.
It’s the changes we don’t choose that can really shake us up. The loss of a job, the ending of a relationship, or the death of a loved one can leave us feeling devastated. With these kinds of change it isn’t the opportunity to begin anew that we focus on, it’s the loss, and the ending of what once was. While these changes also lead to new beginnings the initial shock and grief must be attended to before we can let go and move on. Again our attitude about starting over will be a significant factor in our recovery.
Life will always present opportunities for new beginnings whether we choose them or not. Change is inevitable. Sometimes we have control and sometimes we don’t. For me personally, some of life’s greatest gifts; friendships, relationships, experiences and opportunities, came when I was least expecting them and some were directly related to a preceding significant loss.
For the new beginnings in your life, welcomed or unwelcome, keep an open heart and mind. The opportunities that unfold may be more wonderful than you had anticipated.
Steven
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