Senior Health: Eat A Rainbow, Exercise A Rainbow

Senior Health: Eat A Rainbow, Exercise A Rainbow

As we age, maintaining our health is the most important thing to consider.
The key to successfully achieving and maintaining good health as we get older is to remember to use healthy rainbows.

What do I mean? Let me explain.

The Storm Before The Rainbow

Eating less because of a loss of appetite is a common condition associated with aging.

It could be compared to having an ongoing case of covid 19  because your sense of taste and smell seem to disappear or diminish. This can lead to consuming fewer calories than the body needs which is a problem.

However, if you are burning calories through physical activity, eating less is not a problem as long as you’re getting enough calories and nutrients to maintain healthy organs, muscles, and bones.

Diet’s Effect on Your Mood

Most people don’t realize that besides energy and fitness, diet can have a major effect on your mood. 

During stressful times, for instance, like losing a spouse, it’s so easy to reach for the sweets. But, we must always be aware that having that sweet doesn’t take the place of maintaining a balanced diet which is needed to strengthen our immune system, prevent disease, and feel good every day.

The Colorful Protein Rainbow

Grilled Chicken, Quinoa, Salad

Here’s a surprise for you – Older people need more high-quality protein in their diets than young people!

We tend to think that growing bodies have the greatest nutrition needs. It’s true that their needs are high, but, when it comes to protein, seniors’ needs are higher.

It takes 0.5 grams of protein each day for seniors to maintain energy levels and lean muscle mass and, to also promote recovery from illness and injury. 

Protein can be found in:

(1) Animal sources, such as meat, fish, eggs, and dairy products. These contain the full range of essential amino acids.

(2) Grains, fruits, vegetables and nuts, which may lack one or more essential amino acids. 

(3) Specific nutritional supplements.

The Rainbow of Nutrients

Healthy fresh rainbow colored fruits and vegetables background High angle view of a large assortment of healthy fresh rainbow colored organic fruits and vegetables. The composition includes cabbage, carrots, onion, tomatoes, raw potato, avocado, asparagus, eggplant, celery, cucumber, broccoli, squash, lettuce, spinach, lemon, apples, pear, strawberries, papaya, mango, banana, grape fruit, oranges, kiwi fruit among others. The composition is at the left of an horizontal frame leaving useful copy space for text and/or logo at the right. High resolution 42Mp studio digital capture taken with SONY A7rII and Zeiss Batis 40mm F2.0 CF lens colorful food stock pictures, royalty-free photos & images
  • Number one is water! Staying hydrated is key to good health.
  • Number two is to make your plate colorful – vegetables like sweet potatoes and green squash are rich in nutrients.
    Seniors need to eat a rainbow of colorful fruits like blueberries, peaches, and watermelon which add sweetness to the meal without refined sugar. The colorful vegetables include tomatoes, eggplant, red cabbage, beets, sweet potatoes, purple potatoes, and green squash.
  • Number three is whole grains like barley, brown rice, buckwheat, bulgur (cracked wheat) millet, oatmeal, popcorn, whole-wheat bread, and pasta.

Exercise The Rainbow

Fitness Class with Resistance Bands A group of adults are taking a fitness class at the gym. They are using resistance bands in their workout. The image is taken of the waist down. resistance bands stock pictures, royalty-free photos & images

Exercises for the elderly should focus on stretching and balance and working on getting muscles stronger. We love using a rainbow of resistance bands for most senior exercises.

The number of days that you include should be no less than 2 days per week. 

The four categories of exercise are:

  1. Balance exercises can improve your balance, posture, and improve your walking. It also reduces your risk of falling or fear of falls.
  2. Cardio will lessen your fatigue and breathlessness. It will also improve your endurance for doing household chores, running errands, and walking. 
  3. Strength and Power Training can be done in many ways. We love using a resistance band. These exercises will help prevent falls by increasing your reaction speed if you are starting to trip. 
  4. Flexibility exercises get your joints moving freely through a large range of motions. They will keep you limber for tying your shoes, keeping up with the grandkids, and being physically flexible while driving.

This is our rainbow, sure to appear every day in a senior’s day.
Your health is your pot of gold at the end of the rainbow. You can count on the Kabb Law Firm to help get you there.
Call Rachel at 216-991-5222 for other tips for seniors.