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Nutrition As You Age

As people age, nutrition needs change. For example, with a slowing metabolism comes reduced calorie needs. The body also needs different nutrients at different phases of life. Research has shown that the lack of a proper diet causes the majority of chronic diseases older adults suffer from. To stay on top of health, follow these 4 tips for adding essential nutrients to a daily diet.

1. Eat the rainbow

Vitamins and supplements provide a critical stopgap in getting essential nutrients. But the majority of a person’s vitamin and mineral needs should come from natural food sources. When putting together a meal, look for variety in color. Fruits and vegetables that are green, orange, red, blue, or purple all provide different nutrients. Add in a variety of lean protein sources, such as chicken, fish, eggs, or beans.

2. Focus on fiber

As people get older, the digestive system slows down. Digestive issues make fiber-rich foods more critical than ever. In addition to gut health, adequate fiber intake is directly linked to a reduced risk of heart disease. Look for whole-grain bread, pasta, cereal, brown rice, and fruits and vegetables. For some seniors, a doctor may recommend a daily supplement.

3. Know your ABCDs

One way to improve a diet is to know why specific vitamins are essential. Vitamins A, B, C, and D are all essential nutrients. Vitamin A is an antioxidant that is good for healthy vision, bones, and skin. The B family is necessary for proper nerve function, and vitamin C gives the immune system a boost. One of the most essential vitamins for seniors is vitamin D, which has been linked to the prevention of multiple sclerosis, type 2 diabetes, cancer, depression, and osteoporosis.

4. Drink your calories

No, this tip isn’t talking about a nightly glass of wine. Many seniors struggle with food preparation, and drinking smoothies or green juices are a great way to get proper nutrition with less effort. Seniors can add frozen fruits or vegetables to smoothies with milk or water. This promotes hydration, boosts fruit and veggie intake, and is often easier than cooking a full meal.

Stay on top of changing needs

Good nutrition is important at any stage of life. As people age, proper nutrition is essential to maintaining good health and living longer. People who have questions about senior nutrition should speak with a healthcare provider to learn more.

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What Does COPD Do To The Body?

Chronic obstructive pulmonary disease (COPD) affects the lung’s airways, making breathing difficult. COPD leads to two other conditions: chronic bronchitis and emphysema. Chronic bronchitis restricts the airways and causes excess mucus buildup. Emphysema is a disease that destroys the lung’s air sacs. People with COPD often have to deal with complications from either one of these diseases.

The importance of exercise

Activity is vital for people with COPD because a lack of physical activity can affect a person’s health and overall quality of life. COPD symptoms can even become worse. To start, COPD patients should enroll in pulmonary rehabilitation. This is a program with a team of doctors, nurses, respiratory therapists, dietitians, physical therapists, and exercise specialists. These professionals help people with COPD learn special breathing techniques and exercises, and develop treatment plans to make life with COPD easier. Pulmonary rehabilitation begins with an assessment from a therapist to determine different things about the patient, like blood oxygen levels. Programs are conducted at hospitals, outpatient clinics, or the patient’s home.

Stretching for people with COPD

People with COPD will benefit from lots of stretching. Stretching helps with breath control and body flexibility. Patients should start stretching for at least 10-15 minutes every day. Experts also believe that stretching before and after exercise is good for the body. Stretching is something that can be done anywhere at any time of day. Try some stretching exercises to prepare for more intense activities.

Aerobic exercises

Aerobic exercises are great for people with COPD because these activities increase the amount of oxygen in the blood. Cardiovascular exercise also strengthens the heart muscle. Walking is an excellent form of aerobic exercise. Patients can do this for 15-20 minutes a day to get the blood flowing. Another great exercise is cycling. Patients can use a stationary bike or a regular bike. Swimming can also be beneficial. If an outdoor pool isn’t an option, patients can go to a local sports club and use those pool facilities. A good fitness regimen for those with COPD will incorporate aerobic exercises a few times a week.

Try some resistance training

Essentially, resistance training is weight lifting. However, people do not need to start with a heavy load. Lightweight dumbbells or exercise bands work just as well. Resistance training can be done multiple times throughout the week.

Taking the next step

Anyone interested in pulmonary rehabilitation, exercises, or more information about COPD should consult a doctor, physical therapist, or a respiratory therapist. These healthcare professionals are a wealth of knowledge and resources for leading a healthy life with COPD.