Date post: | 05-Dec-2014 |
Category: |
Education |
Upload: | lorie-eber |
View: | 4,125 times |
Download: | 2 times |
Healthy Aging Community Education Event: March 14, 2012
Speaker: Lorie Eber, JD
Gerontologist, NASM Certified Personal Trainer
Gerontology Instructor, Coastline Community College
YOU Decide How You Will Age •30% genes
•70% lifestyle
(Catherine T. MacArthur Foundation)
Lifestyle
•Healthy Diet
•Physical Exercise
•Brain Exercise
How much do you know about Healthy Aging?
What is the most important lifestyle change you can make?
1. Eat blueberries every day
2. Exercise
3. Take a Gingko biloba supplement
4. Stay out of the sun
Exercise
Healthy Diet
Benefits of a Healthy Diet
•Reduced risk of cardiovascular disease
•Reduced risk of cancer
•You feel better every day
New USDA Food Plate
Food Plate Messages
•One-half of your plate should be fruits and vegetables
•The other half should be grains and protein
•Eat a small amount of dairy
Specific Guidelines
•Make at least ½ of your grains whole grains
•Eat lean protein
•Eat low-fat or non-fat dairy products
Tufts University
Important Vitamins/Minerals
Vitamin/Mineral Good Sources
Vitamin D
Fatty fish, fortified milk and cereal, sunshine
Vitamin B6
Fortified cereal, whole grains, liver
Vitamin B12
Meat, fish, poultry, milk, fortified cereal
Folate
Dark-green leafy vegetables, beans, peas, oranges, fortified foods
Calcium for Strong Bones
Good Sources
Milk and milk products, tofu, dark leafy greens, soybeans, sardines, salmon, fortified foods
Limit Sodium Recommended
Maximum Ages 51+
Common Sources Tips
1,500 mg Only ≈ 2/3 tsp.
●Chips/pretzels ●Bread (eat less) ●Bacon/sausage ●Pizza ●French fries ●Frozen dinners ●Canned soups
“low sodium” “salt free” Make your own meals Ditch the salt shaker
How to Keep Costs Down
•Meals on Wheels
•Eat lunch at a senior center
•Buy in bulk
•Clip coupons
•Buy store brands
•Move into Freedom Village
Suggestion: Eat Like a Greek
• A Mediterranean diet reduces your risk of Alzheimer’s disease by 34-48%
• Lots of fruits & vegetables, whole grains, olive oil, beans, fish and poultry
7 Heart-Smart foods
Beans
Eating beans 4 times a week lowers your risk of heart disease by 22%
Berries
Berries contain phytochemicals and flavonoids which help prevent cancer
Broccoli
Broccoli decreases your risk of colon cancer
Extra-Virgin Olive Oil
Olive oil contains mono and unsaturated fats which lower bad (LDL) cholesterol
Nuts
Nuts contain mono and polyunsaturated fats, which lower bad (LDL) cholesterol
Oatmeal
Oatmeal is high in soluble fiber, which decreases bad (LDL) cholesterol
Salmon
Oily fish are high in heart-protective omega-3 fatty acids
3 Healthy Diet Tips
•Enjoy what you eat, just eat less of it.
•Save half of your plate for fruits and vegetables.
•Snack wisely.
Physical Exercise
Benefits of Exercise
•Fall Prevention
•Improved Circulation
•Disease Prevention
•Increased Strength
•Keeps Body Flexible
How Much Exercise?
30 minutes a day
4 Types of Exercise
•Endurance
•Strength
•Balance
•Flexibility
Endurance Exercises
Aerobic activities that increase your breathing and heart rate
•Brisk walking
•Yard work
•Dancing
•Swimming
Why Endurance Exercises?
•More stamina to enjoy life
•Able to walk up the stairs
•Enjoy your grandchildren
Strength Exercises
Using weight to improve your muscle strength
•Lifting weights
•Using a resistance band
•Using your body weight
Why Strength Exercises?
•Lift your groceries
•Carry your laundry
•Open jars
Balance Exercises
Ways of challenging your body to maintain its equilibrium
•Standing on one foot
•Heel-to-Toe walk
•Tai Chi
Why Balance Exercises?
•Reduce risk of falls
•Walk up and down stairs safely
•Navigate uneven sidewalks
Flexibility Exercises
Stretching so that your joints go move through a full range of motion
•Yoga
•Calf stretch
•Shoulder and arm stretch
Why Flexibility Exercises?
•Able to turn your head when driving
•Bend over to put on your shoes
•Make your bed
Exercise: Just Do It!
•Reduces dementia risk 30-40%
•Prevents hippocampus from shrinking
•Triggers growth of new nerve cells
Let’s Exercise
•Leg Strengthening
•Chair Stand
Leg Strengthening
EXERCISE • Slowly extend leg
• Flex foot
• Hold for 1 second
• Repeat with other leg
BENEFITS • Strengthens thighs • stretches your calf
muscle
Chair Stand
EXERCISE • Scoot to the front of
chair • Keep feet on floor,
shoulder width apart
• Extend arms in front of you, parallel to the floor
Chair Stand
EXERCISE (continued) • Slowly stand up • Sit down • Repeat
BENEFITS • Strengthens abdomen • Strengthens thighs
Motivational Tips
•Do what you enjoy
•Get a buddy
•Set a goal
•Reward yourself
•Make exercise an appointment
Mental Health
•Many older adults suffer from untreated depression
•Depression is an independent risk factor for Alzheimer’s disease
Brain Exercise
Brain Exercise
•“Use it or Lose it”
•Constantly challenge your mind
Benefits of Brain Exercise
•Reduces risk of Alzheimer’s Disease
•Increases blood flow to the brain
•May increase your IQ
Brain Exercises
•Learn another language
•Use your non-dominant hand
•Learn to play an instrument
•Play brain fitness games
•Learn something, anything, new
5 Ways to Stay Mentally Sharp
1. Seek out New Skills Learning prompts the growth of new
brain cells
2. Say “Omm” Meditation reduces harmful stress
hormones
3. Get a Social Life Social networks help lower the risk of
dementia
4. Reduce Your Risks Avoiding chronic health conditions
(obesity, diabetes and hypertension) lowers your risk of dementia
5. Sleep a Lot During sleep your brain continues to
process memories, which helps recall
Healthy Aging Take-Aways
•Eat a variety of healthy foods
•Move your body more
•Challenge your mind
Thank You! Best in health