Wellness Wednesday: National Health Observance – Healthy Aging

Wellness Wednesday: National Health Observance – Healthy Aging

Healthy People 2030, an initiative implemented by the Office of Disease Prevention and Health Promotion, focuses on reducing health issues and improving the quality of life for adults 65 years of age and older.

A combination of physical activity and nutrition can help older adults prevent and manage chronic diseases and fall-related injuries.

Physical Activity

1 in 3 adults ages 65 and older, fall each year. Falling is the leading cause of injury for this age group and can result in permanent disability, restriction of activity, and loss of confidence. All of which reduce quality of life and independence. Exercise can reduce the incidence of fall-related injuries and improve physical function in older adults with or without frailty.

Adults ages 65 and older are recommended to do the following weekly:

Aerobic Exercise: Include at least 150 minutes of moderate intensity aerobic exercise. This translates to 30 minutes of exercise five times a week or 20 minutes of daily activity. These minutes do not have to be consecutive and can further be broken down to 2–15-minute walks five times a week or 2–10-minute walks daily.

  • The goal is to get your heart rate up and breathe harder- you should be able to talk, but you should not be able to sing along to your favorite song.
  • Some aerobic exercise options are walking, biking, water aerobics or dancing.

Strength Training: Include at least 2 days of resistance training. This is important to preserve muscle mass, which helps with strength and bone health.

  • Examples are lifting weights, using resistance bands, body weight movements such as push-ups and squats, and some yoga poses can help you meet this goal.
  • Aim for 2-3 sets of 8-12 repetitions per activity.

Balance Activities: Include daily balance activities to improve stability and prevent falls.

  • Try standing with one foot in front of the other, heel-to-toe, and gradually work up to standing on foot at a time.

Keep in mind that some activities can be combined. For example, dancing and yoga include aerobic, strength training and balance all at the same time.

Barriers: While many individuals understand the importance of physical activity, there are often barriers that prevent us from getting or staying physically active. These barriers include:

  • Capability – Chronic health conditions and pain
  • Opportunity – Lack of walkable sidewalks and climate related issues
  • Motivation – Fear of falling, low self-efficacy or lack of enjoyment

Addressing these barriers and optimizing resources to address them are imperative to reduce fall risks.

Nutrition: As we age, the number of calories we need decreases; however, the amount of certain nutrients, such as protein, calcium and vitamin D increase. It is important to focus on nutrient dense foods, making every calorie count to stay healthy and for disease prevention.

Protein: Older adults require more protein than the average adult. While the RDA is 0.8g/kg BW of protein per day, research has suggested as much as 1.2-2.0g/kg BW of protein per day for older adults to prevent muscle wasting, decreasing fall risk and risk of injury. Here are ways to include more protein in your diet:

  • Choose lean animal proteins, such as fish, skinless chicken and eggs most often.
  • Include low fat dairy products such as Greek yogurt, cottage cheese and milk regularly.
  • Add beans and lentils to your meals for a plant-based boost of protein.

MIND Diet: Ranked as the third best diet overall by US News, The MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, takes two proven diets, DASH and Mediterranean diets, and emphasizes foods that improve brain health, effectively reducing the risk of developing progressive brain disorders, such as dementia. The MIND diet includes:

  • Cold water fatty fish, such as salmon, tuna, sardines have omega 3 fatty acids, which are essential for memory and may also help to slow cognitive decline associated with aging. Omega 3 fatty acids can also help with heart health by lowering triglyceride levels significantly. Include 1-2 times a week.
  • Leafy greens are high in folate, a B vitamin that may help reduce levels of the amino acid homocysteine, which has been associated with an increased risk of Alzheimer’s disease and brain atrophy. Include a leafy green salad daily with lunch or dinner.
  • Nuts and seeds contain healthy fats, such as vitamin E, which has been shown to protect cells against damage from free radicals that promote mental decline. Nuts and seeds are also an excellent source of omega 3 fatty acids. Top yogurt with walnuts and add pumpkin seeds to salads for a boost of healthy fats.
  • Blueberries are rich in antioxidants and flavonoids that might prevent cognitive decline and improve memory. Antioxidants counter inflammation and oxidative stress which contribute to an aging brain. Add blueberries to yogurt, salads or enjoy a handful as a snack.

Our dietitian can get you started with your healthy aging routine. Please schedule an appointment at 877-800-5722.

Blog post written by Karissa Lucio RD, LD, CDCES, Lone Star Circle of Care Registered Dietitian.

References:

Older adults. Older Adults – Healthy People 2030. (n.d.). https://health.gov/healthypeople/objectives-and-data/browse-objectives/older-adults

Centers for Disease Control and Prevention. (2017). Important Facts About Falls. Retrieved from https://www.cdc.gov/homeandrecreationalsafety/falls/adultfalls.html

Centers for Disease Control and Prevention. (2023, December 22). Older adult activity: An overview. Centers for Disease Control and Prevention. https://www.cdc.gov/physical-activity-basics/guidelines/older-adults.html

U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. Washington, DC: U.S. Department of Health and Human Services; 2018.

Physical activity: Health impact – exercise is medicine. Exercise is Medicine – Exercise is Medicine. (2021, May 12). https://www.exerciseismedicine.org/eim-research0/physical-activity-health-impact/

Baum JI, Kim IY, Wolfe RR. Protein Consumption and the Elderly: What Is the Optimal Level of Intake? Nutrients. 2016 Jun 8;8(6):359. doi: 10.3390/nu8060359. PMID: 27338461; PMCID: PMC4924200.

Chien, S., & Urban, A. (2024, January 2). The mind diet: 2024 guide for alzheimer’s and brain health. US News. https://health.usnews.com/best-diet/mind-diet

Young, PhD, RDN, CDN, L. R. (2022, November 14). Best foods for your brain | U.S. news. US News. https://health.usnews.com/health-news/blogs/eat-run/articles/best-foods-for-your-brain