As the body ages and changes, our dietary and exercise needs change along with it. One of the changes is that we tend to develop more problems with constipation. A high-fiber diet can prevent constipation but most elderly people, especially those with dentures, prefer to eat soft food that is easy to chew and high in fat. Daily exercise can also help prevent constipation but most people tend to exercise much less as they age.
Some helpful diet and exercise guidelines are listed below:
FLUIDS:
It's important to drink lots of fluids, despite the risk of a leak. The elderly have decreased thirst and often do not get enough fluids in their diet as a result. Getting plenty of fluids helps prevent constipation. The fiber nutritionists recommend is more effective in decreasing constipation when fluids are taken generously. Milk, tea, coffee, soda, and soup all count as fluids.
CALORIE NEEDS:
As we age, our calorie needs decrease due to a drop in muscle strength from taking less physical activity. However, vitamin and mineral needs may stay the same or even increase if the body absorbs them less efficiently.
FOODS TO INCLUDE FOR OPTIMUM HEALTH:
*FRUIT - High in Vitamin C; blackberries, strawberries, raspberries, blackcurrants, citrus fruit, kiwi fruit, peaches, mango, cantaloupe melon, apples.
*VEGETABLES - High in Vitamin A (beta-carotene) and Vitamin C; carrots, squash, sweet potato, tomatoes, spinach, kale, collard greens, broccoli, cabbage, Brussels sprouts, onions, leeks, avocado.
*OILY FISH - Rich in omega-3 essential fatty acids and high in Vitamin E: salmon, mackerel, sardines, herring, tuna and trout. Also, use white fish in place of red meat.
*NUTS AND SEEDS - Rich in omega-3 essential fatty acids and high in Vitamin E; Unsalted nuts, like walnuts, cashews, brazil nuts and almonds, and seeds like poppy seeds, sunflower, flax seeds and pumpkin seeds.
*PROTEIN - Eggs, white fish, milk, cheese, yogurt, lean meat, chicken, beans, and lentils.
*PULSES AND GRAINS ? Includes lentils, chick peas (garbanzo beans), brown rice, whole wheat bread, wheat germ, whole-wheat cereals, whole-wheat crackers; anything with whole grains as an ingredient. Always check food labels.
EXERCISE:
Get more physical, not less. The amount of exercise needed depends on the person, but in general, people need to step up their activity as they get older. Elderly people often do the opposite, because of bad knees or arthritis. They need to walk, bicycle, swim, garden and find other ways to stay on the move.
Research has conclusively demonstrated that vigorous physical activity, especially if it is recreational, has been linked to increased longevity. Water exercises are especially beneficial for the elderly and have similar cardiovascular and musculoskeletal benefits for older people as "on the ground" aerobic exercise.
If you are like most people, you know that exercise is good for you, yet you can not seem to get moving. We must make a deliberate, planned effort to exercise. The key to becoming a regular exerciser is to change from within: a positive attitude to exercise can bring many benefits.
Pick an activity you enjoy or have enjoyed in the past, such as walking, dancing, cycling, swimming, or gardening and make a commitment to doing it regularly. Focus on making the experience as pleasant as possible. For example, solicit support; ask a friend to be your exercise partner, if companionship is appealing.
Start slowly, with as little as five minutes of activity, and progress gradually. If you have been sedentary, accept the fact that it may take you months to be able to move continuously for 30 minutes. Recognize that you may feel some discomfort at first. Over time, you will get stronger and these early aches will fade. If you choose to embark on a vigorous activity and you're a man over 40, a woman over 50, or have risk factors for heart disease, consult a health professional first.
While almost all exercise can be beneficial depending on the amount and body condition, the practice of yoga can lead you to long-term health and well being. Yoga calms you down, gives you more energy, improves posture, increases the intake of oxygen, and enhances the functioning of the respiratory, digestive, endocrine, reproductive, and elimination systems.
Yoga is the complete exercise for mind and body. Unlike competitive sports, you can do yoga until you are 90! Check out your local YMCA for beginner classes.
