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Karen M. Rider, M.A. crafts credible and compelling health content to better engage readers in their own health journey. With 16 years of health writing experience, Karen has worked with a variety of healthcare organizations, senior living services, and medical practitioners to develop content that elevates consumer health literacy.
Ah… the big 5-0! Whether you’re just celebrating the “half century” milestone, or you’ve been in your 50s for awhile, you’ve probably noticed the subtle signs of aging in the way you move, how you handle stress, and your energy level. Fear Not!
You can continue to age wise and well by following our tips for aging into your fifties—giving additional longevity to your mind-body vitality.
The aging process actually begins in earnest shortly after age 30. At this point, age-related changes tend to be slow and subtle, but become definitively noticeable by the time you enter your forties.
For both men and women, the body loses physical and emotional resilience as they age. Once you get to age 50, there are several noticeable changes such as:
Some of these changes will be due to hormonal fluctuations, such as the loss of estrogen during menopause for women, and dropping testosterone levels for both men and women.
Really, why do we age?
New research points to inflammageing as significant underlying cause for the aging process. The theory goes something like this:
Age-related changes happen due to inflammatory responses that occur in in the body over time. These changes have effects on all the major physiological systems: immune, nervous, cardiovascular, musculoskeletal, and endocrine. Essentially, everything from the brain and nerves to muscle and bone, heart, lungs, and metabolism go into decline.
What’s that mean, exactly?
You start to feel less resilient to the stresses of life, the environment, illness, and so on. This “inflammageing” process looks different for each person based on factors such as:
Here are our 5 essential tips to support optimal health and youthful vitality in your fifties:
Tip #1: Stay Up to Date on Health Screenings. Be sure to see your healthcare provider for the appropriate age-specific health screenings. For example, if you’ve been a smoker, then a lung cancer screening may be essential. And, if you do still smoke, try to quit—it’s never too late! You likely also need to have routine screenings for breast cancer, prostate cancer, colonoscopy, among others.
Tip #2: Stay Mentally Fit. Mental stimulation is essential to protecting the brain from age-related decline and dementia. Stay mentally engaged by learning a new skill or teaching someone a skill you are good at. Put you mind to work on a daily puzzle or crossword.
Tip #3: Prioritize Sleep. If you don’t have a sleep routine, it’s not too late to create one. Quality sleep isn’t just about how many hours you're asleep; it’s the quality of those hours. A sleep routine includes a routine such as a warm bath or skincare ritual before bed, darkening the room and keeping the temperature cool, and turning-in and waking at consistent times each day. Remember to unplug from digital devices within 2 hours of bedtime.
Tip #4: Eat Fresh, Whole Foods. A “rainbow on your plate” is a great way to think of healthy eating. Be sure your diet is full of a variety of fruits, veggies, lean protein, and unprocessed grains. Limit eating foods from a box or bag as this will reduce your intake of sodium, sugar, and trans-fats. Hydration is important, especially for older adults. Be sure to drink more water, less soda and alcoholic beverages to support optimal health in your fifties.
Bonus Nutrition Tip: Aging bodies don’t always absorb nutrients as well as when we were younger. And sometimes, as we age, we don’t or eat a balanced-enough diet to provide essential nutrients that aging cells need. You may want to consult with your doctor about nutritional supplements for older adults, including: calcium, magnesium, fiber, vitamin D, vitamin B-6, vitamin B-12, probiotics, and Omega-3 fatty acids. You may also need more protein in your diet.
Tip #5: Move Your Body. Daily physical activity helps to protect the heart, lungs, muscles, bones, and joints. Your 50’s is the ideal time to participate in gentle, weight-bearing activities to help slow down bone loss. New to exercise? Follow the physical activity guidelines for older adults, or consult with a certified fitness professional who specializes in older adult exercise and wellness.
Tip #6: Connect with Others. Social connections are crucial to mental health at every age, and even more so in the older adult years. Connecting with others reduces loneliness, which the US Surgeon General has stated is as deadly as smoking! Look for ways to engage with people of all ages and in different settings. If your family and friend circle is small, consider volunteering in your community or joining a book or board game club at your local library or bookstore.
At Everbrook Senior Living, we view the fifties as a time to focus on you! After years of attending to family, a career, and community obligations, we support your health and wellness journey through state-of-the-art residential and wellness amenities. We offer programs, clubs, classes, and outings that help you preserve and enhance your physical and emotional well-being. Contact us today and come see for yourself what aging wise and well looks like at Everbrook!
It’s easy for anyone to overheat in the summer months. Older adults, especially, are more sensitive to fluctuations in temperature. It’s important to stay aware of how you’re feeling during hot weather, or you can quickly overheat and be at risk for a serious—and potentially dangerous—heat illness.
People age 65 and older typically do not adapt easily to changes in temperature, particularly the sudden and extreme bouts of heat that we’ve been seeing in recent years. Unlike younger people, older adults don’t have the physical resilience to adapt quickly, produce sweat and regulate their body temperature.
There are few reasons why this happens. including:
Signs & Symptoms of Heat Related Illness
According to the CDC, as the body becomes overheated, a person can be in danger of heat-related illness including:
The symptoms of these illnesses can range from mild to severe, and one can quickly progress to another. For example, heat cramps and exhaustion may precede heat stroke.
Some signs that you are experiencing heat illness include:
Keep an eye out for these serious heat illnesses:
Heat exhaustion occurs when your body can no longer stay cool. This often appears as feeling thirsty, dizzy, weak, uncoordinated, or nauseated. You may sweat a lot and have cold and clammy skin, or a rapid pulse.
Heat stroke is a medical emergency. Signs can include fainting, behavior changes, high body temperature (over 104° F), dry skin, a strong and rapid pulse, a slow and weak pulse, and no longer sweating even though it’s hot outside.
Seek medical care immediately if you suspect heat illness.
The best way to stay safe is to know the signs of heat illness and know what to do to address those signs and protect yourself or a loved one.
Older adults can stay safe in hot weather by following these tips:
Hot days are not time to try to keep up with the young kids in your life. Stay cool, stay hydrated, and protect yourself from the heat so that you can enjoy summer days without risk for illness.
Do you feel like you are having to keep tabs on your aging parent? Are you second guessing if mom or dad should still be living on their own and may need more supervised care? There are several hidden warning signs that can be indicators an aging parent needs assisted living care.
When observing your older adult parent in their living space, you’ll want to keep tabs on the following warning signs to assess whether or not they can continue to independently care for themselves and their home. You may want to keep a notebook, so you can see patterns of behavior and can share this information with your parent and their physician. This information will be helpful for decision making and for engaging with assisted living counselors when you start evaluating residential options for your parent.
When you are making notes about these changes in your aging parent, you’ll also want to observer how they respond to the changes themselves and how they respond to you when you try to discuss these things with them:
1. Forgetfulness. It may not seem like a “hidden warning” because forgetfulness in older adults is something we typically think of as really obvious. Before forgetfulness gets to the problematic point, it progresses, for most people, at a slow pace. You’ll want to look for consistent, insidious patterns of forgetfulness. This is more than just occasionally misplacing the car keys—something all of us do from time-to-time. When the car keys (or anything else) go missing more than occasionally, and to the point where the keys can’t be found so your parent can’t drive the car, that’s the kind of progression that’s a sign something more serious is going on with memory.
A red-hot warning sign for forgetfulness, which can have tragic outcomes is your aging parent forgetting to take their medication. Be sure that you are keeping tabs on their dosing—that they aren’t taking too much or too little (or none at all), which could result in a medical emergency situation. Other significant warning signs for forgetfulness include: not remembering where they placed important documents, forgetting to cash checks received, to pay bills electronically or by mail, or placing perishable foods in a cabinet instead of the fridge.
2. House is a Mess. If your parent wasn’t a messy person most of their life, and their living space starts to look in disarray, that could be cause for concern. Take notice of:
These things could be signs of forgetfulness and/or changes in mobility, meaning your parent is no longer able to do these things and is ashamed to tell you.
3. Changes in Mobility. The obvious signs are frequent falls and similar mishaps with movement. Before that degree of change, you’ll want to look for these hidden warning signs in your aging parent’s mobility:
4. Poor Personal Hygiene. If an aging parent suddenly looks unkept, has body odor, or seems to be wearing the same clothes over again, these are subtle signs they are losing the ability to independently care for themself. So pay attention to these things each time you visit:
5. Not Engaging in Activities. If your aging parent has discontinued participation in their usual hobbies, social outings with friends, or routine shopping... and this is not due to an acute illness or minor physical set-back, be concerned. You’ll want to talk
Is it Time for Your Aging Parent to Move to Assisted Living?
If you find that your aging parent displays any of these hidden warning signs of not being able to care for themselves and their living space, then it may be time to consider assisted living. This is especially important to do if you are unable to take-on the challenge of caregiving for your parent. Everbrook Senior Living offers support from compassionate care counselors who can in help you decide about assisted living care that meets your parent’s unique needs. We provide the resources and options necessary for making an informed and affordable choice. Not only do our state-of-the-art, luxury residences provide medical attention your loved one may made need, they will also have access to a full complement of recreational, social, emotional, and cultural activities to support their well-being in their Golden Years.
We’ve covered a great variety of health topics on our blog—most of which focus on encouraging older adults toward an active lifestyle to support their social, physical, and emotional wellbeing. This month, in recognition of National Men’s Health Month, we want to focus on a topic important to men’s emotional and mental health: depression in men. To be clear, depression is not a part of the normal aging process. Depression in older adult men can be overlooked when other health conditions are present, such as dementia. This makes it all the more important to understand and be able to recognize depression in older adult men.
The experience of depression can be quite different for men compared to women. It’s important for loved ones to be able to understand a man’s unique experience of depression so they can best provide support for coping with this serious mental health condition.
Of all the mood disorders, depression is the most common, afflicting over 21 million Americans from all ethnic groups, ages, and backgrounds each year. Annually, over six million men suffer from depression. In general, men (compared to women) have been less open about reporting symptoms of depression to a healthcare provider. In recent years, thanks to high profile stories of men speaking openly about their mental health and a movement to de-stigmatize conditions like depression, men have been more forthcoming about their struggles with depression.
There are still generational differences around mental health, including depression. Some older adult men may not be willing to admit to feeling depressed—they may look for a “logical reason” for what they are feeling, and become despondent and/or angry when they can’t pinpoint that reason to explain their depressed mood.
A Man’s Experience of Depression
Ups and downs in mood are a natural part of being human. Hour to hour, day to day, our emotions can shift based on events in our lives and our perceptions of these events. Clinical depression in men reflects a disturbance in mood and emotion over a period of time, interfering with a person’s usual daily routine and their ability to derive enjoyment from living as they usually do.
If you are concerned that a man in your life may be struggling with depression, ask yourself if there is evidence of the following signs/symptoms:
What Can Trigger Depression in Older Adult Men?
For older adult men, depression can be triggered by situations that create feelings of helplessness, anger or stress, such as:
Remember: There isn’t a single cause of depression; sometimes, it can afflict a man for no apparent reason. This is why addressing depression must consider biological (genetic factors), psychological, and social factors as well as things like lifestyle choices, relationships, and coping skills.
Men can do many things to help protect against risk of depression. The following healthy living tips are a good start:
Get Cuddly. Hugs, a gentle hand on the back, and other affectionate touch is shown to reduce stress, and lower heart rate and blood pressure. It also increases the hormone oxytocin, which plays a role in our desire for social and romantic bonding. Touch, ideally, is between two people who care for one another’s well being, but older adults can also benefit from cuddling a dog—a live animal or a robotic therapy pet!
Stay Social. Older adults need in person social connections to support their emotional wellbeing. People who maintain social ties—over a cup of coffee, lunch, dinner, or a game of cards—have lower risk for depression and other health problems, tend to live longer, and report having happier lives, overall.
Eat a Brain Smart Diet. The food you eat influences the production of brain chemicals (neurotransmitters) that play a role in regulating emotional experience and mood. A brain smart diet includes primarily plant0based whole foods, lean cuts of poultry and fish, and, less frequently beef, as well as a variety of nutrient-rich fruits and vegetables.
Mood Lifting Movement. There’s a significant link between exercise and positive mood. You don’t need to have a racing heart rate to get the mood boosting effects of exercise. You can benefit from taking a stroll through your neighborhood, dancing in your living room, splashing around in the pool, plating catch, or even doing yoga in a chair. If you can get a partner to join you, even better: You’ll reap the benefits of social connection while engaged in mood lifting movement!
In older adults, what looks like depression could be another underlying health condition—such as sleep deprivation or dementia. And, some health conditions common to older adults can mask a depressive disorder. If you suspect that you, or a loved one, is experiencing depression, please speak to a healthcare provider right away.
Resources
Anxiety and Depression Association of America. “Men’s Mental Health”
Mental Health America. “Depression”
Murray, M.T. and Pizzorno, J. “Depression.” Cited in Encyclopedia of Natural Medicine (3rd Ed.) 2012. New York, NY: Atria Paperback: Simon & Schuster, Inc. p. 497-498.
When Mom resides in an assisted living facility, Mother’s Day might look different than celebrations in years past. However, you can bring a unique Mother’s Day activity to her at her residence. Take a look at our list of festive ideas to inspire how you share this special day with your mom.
Before you make plans, be sure to check with the staff regarding updated policies and procedures at the assisted living community. This is especially important if your mom happens to be taking medications or has had a recent change in their health status that could affect her mobility, energy level, or social skills.
If your original plan requires accommodations, ask the staff to assist you in accordance with your mom’s needs and the facility policies.
A Day of Reminiscing. If Mom lives close enough to her original hometown and you can have her out and about for the day, then plan to take her down memory lane! Begin with brunch at her favorite restaurant and car ride or stroll around the old neighborhood. Bring her by schools, homes of friends, parks, and other places she frequented during her life and in raising her family. If some of those places no longer exist, you can show her how the neighborhood has changed. Alternatively, you can bring out old photo albums and gather the kids and grandkids to hear Mom share stories of her youth. Wrap of the day with a home-cooked meal or a meal all together back at the assisted living facility.
Spend Time on Her Favorite Hobby. Maybe your mom has had a lifelong love of gardening, or art, or reading books. Pick-up some terra cotta pots, assorted bulbs and live plants and plan a day of potting plants that will bloom in the weeks to come. This will provide healthy décor for her living space and serve as a beautiful reminder of your time together. Similarly, you could bring a paint and pottery project to her and makes something together, visit local art museums, or take her to a thrift bookstore to stock-up on new reads. Conclude the day with dinner out or at her residence.
Create a Family Recipe Book. Spend the day cooking favorite meals from your childhood—and hers! Prepare a breakfast, lunch, dinner and dessert. In between the cooking and eating, gather together all the recipes that mom has kept over the years—including all those “secret ingredient” ones she tries to keep from everyone. Work together to create a paper or digitized family recipe book.
For any of these activities, you can have the grandkids and any of your siblings stop by throughout the day, or the weekend, to participate.
If these ideas aren’t on par with what will work for your mom, the following tips may help you come up with meaningful ideas that are just right for your mom:
What are some of your mom’s favorite things from over the years: music, books, hobbies, places? Brainstorm ways to bring those things into her assisted living residence. For example, she may not be able to visit Hawaii again, but you can put together a slideshow of her trip there and watch Hawaiian themed movies, together.
Does she still have close friends from her neighborhood? If so, consider bringing some of these folks to her on your next visit, or arrange a group video call.
Does she have a bucket list item? Consider some of the things your mom has always wanted to do or see—and try to find a way to bring that wish to life for her.
There are many ways to make Mother’s Day special for a mom residing in assisted care. A little creativity and a lot of love and thoughtfulness will help you plan a wonderful celebration with, and for your mom.
Spring is blooming all around us and as soon as the chill leaves the air, you’ll be wanting to step outdoors to recreate. Older adults can keep the spring in their step and prevent falls by maintaining a simple routine of balance and strength building exercises.
If you’ve felt unsteady around your home during the winter months, or if you (or a beloved older family member) have a history of falling or being unsteady, it’s important to step into physical activity with extra caution. Though it is tempting to venture out on a long walk on the first warm day of the spring season, not being physically ready for the increase in physical activity can lead to a potentially devastating fall or other injury. Older adults want to pay attention developing and maintaining balance, coordination, and strength in the legs as well as their core muscles around the midsection.
“Having good balance can help older adults avoid both the frequency and the severity of their falls, reducing the the likelihood they will suffer a serious injury that will lead to a significant and permanent change in their quality of life. That is why exercise is so important on a daily basis!”
~ Michael Levandowski, B.S. EP-C, CDP, Everbrook Exercise Physiologist
The following are basic exercises that senior citizens can be doing year-round, particularly during the weeks and months leading up to spring. If you haven’t participated in an exercise program in quite a while, be sure to get cleared by your physician before you begin. Also, seek the guidance of a certified fitness trainer who specializes in working with older adults.
For older adults, certain movements or activities can present cause them to feel unsteady and increases their risk for falling, such as:
Sit-to-Stand Exercise
The sit-to-stand exercise builds leg strength and improves body mechanics and balance, which are important in reducing falls. This exercise mimics the movements that are necessary to rise from a seated position and return to that position. Seats of varying heights can be used based on a person’s starting range of motion and ability to move independently or with an assisted device such as a cane or walking stick.
Balance Training Exercises
The ability to stand on both feet, and on either foot independently, is essential for fall prevention as well as for climbing or descending a flight of steps. At home, it’s easy to work on balance training exercises. Just be sure you are nearby a steady piece of furniture, such as a couch or a countertop that you can easily reach out to if you do feel unsteady.
Standing Feet Apart
Start with both feet on the ground, shoulder distance apart. Stand without holding onto anything for 10 seconds, working your way to 1 minute for a set of 3-5 repetitions.
Standing Feet Together
Start with both feet on the ground, shoulder distance apart. Stand without holding onto anything for 10 seconds, working your way to 1 minute for a set of 3-5 repetitions.
Standing on 1 Foot at a time
Yoga or Tai Chi Class
If you are already steady on your feet. Practicing yoga or Tai Chi 1-3 times a week is an excellent way to maintain and even improve your strength, balance and coordination. You might also benefit from a regular workout, twice a week, using strength training equipment under the supervision of an exercise specialist, as noted above.
Fitness and Wellness at Everbrook Senior Living
Senior fitness and wellness are a priority at Everbrook Senior Living. Whether you are part of our independent living community or require assisted living services, our cutting-edge exercise program is led by a certified exercise physiologist who delivers evidence-based, safe and fun exercises designed for older adults. In addition to a focus on individual needs, we also offer a variety group exercise and Wellnes 4 Later Life programs, all designed to help you feel your best at every age and state of life.
We’d love for you to see what the Everbrook family of senior living residences has to offer you. Get in touch with us, today, to schedule a tour.
Additional Resources on Fall Prevention Exercise for Older Adults
Tufts School of Medicine “Exercise Decreases Fall Risk for Elderly People”
Is forgetfulness, faulty memory, or even dementia hardwired into the brain’s destiny as we age?
Some scientists think that terrifying idea may hold some truth; but hope lies with scientists who are studying just the opposite question:
What can we do to protect brain health, particularly as we get past age 40 and progress into the older adult years?
One important area of research is the role of nutrition for a healthy older adult brain. What we are leaning is that, indeed, key nutrients and dietary habits can help protect the integrity and longevity of brain cells and nerve pathways.
Let’s learn a bit more about how older adults should eat to nourish a healthy brain!
Scientists believe the dementia disease process begins when protein builds-up in brain tissue, causing damage to nerve cells. This evolves over a period of many years (sometimes as much as 10-20 years) before symptoms show up. Genetics, lifestyle, dietary habits, and environmental factors influence the onset of dementia and the rate of deterioration for each person is different for each person.
Since research shows a variety of factors influence the development of the dementia, it’s important to learn what factors you have the ability to exert some control over—to potentially alter your brain’s destiny, such as
Keep in mind, the earlier in life you establish these habits, the better your overall health will be and the better the protection you give to your nervous system and brain. Let’s take a closer look at smart eating for older adults.
Nutrition Tips for Brain Health in Older Adulthood
Choosing fresh, high quality, and nutrient rich foods is the foundation for eating for brain health. Whole foods (not boxed, packaged, and processed), provide the greatest nutrient density and it is nutrients that work in your cells to exert healthy effects on organs and tissues in the body. Plus, fresh food simply tastes better!
Omega-3 Fatty Acids (fish oil) help reduce inflammation in the body; this includes nourishing and protecting brain cells. Your body cannot make Omega-3 fatty acids, so you must get these nutrients from the food you eat or from a supplement. Omega-3 rich foods include salmon, tuna, halibut, krill, as well as flaxseed, chia seeds, and walnuts. Ideally, you want to take in 1000-2000 mg of Omega-3s for optimal health and brain support.
Vitamin B-6 is known to support the body’s ability to fight germs and produce energy, and it supports brain development early life. As we age, B6 is involved in more than 200 physiological interactions, but with age and typical changes to eating habits, we get less of this nutrient. Studies show high levels of homocysteine have been associated with different types of dementia and general cognitive decline. Vitamin B6 helps the body regulate levels of homocysteine in the blood, so it can support brain health. Foods rich in B-6 include chicken, salmon, nuts, chickpeas, and some fruits. A b-6 supplement should be discussed with your physician to be sure you don’t take too much.
Polyphenols are naturally occurring compounds in plants, which have antioxidant and anti-inflammatory properties. This means these plant chemicals help protect cells from inflammation and do a better job of reducing inflammation that does occur. To get your daily dose of brain-boosting polyphenols eat 5 servings a variety of colorful fruits and vegetables.
Probiotics have been getting a good deal of attention for the role they play in supporting gut health. You might have heard about the gut microbiota and the microbiome? Well, as it turns out a healthy gut supports the immune system, helping to keep undesirable bacteria levels low, and encouraging good bacteria to flourish. There’s also emerging research showing strong connections between gut health and brain health (known as the gut-brain-axis). It seems certain probiotics can protect from cognitive decline and/or support healthy cognitive function, but more conclusive evidence is needed. There are many strains of probiotics so it’s important to speak with your health provider about which probiotic supplement is best for your brain health concerns.
These are just a few of the key nutrients that support brain health for older adults. There are other vitamins and minerals, as well as herbs, that can support a healthy, aging brain. Please check-in with your healthcare provider for the approach for your healthcare needs.
Nourishing Mind and Body with Exceptional Amenities at Everbrook
At Everbrook Senior Living, you’ll find exceptional amenities to support your lifestyle. Our best-in-class dining venues provide our residents with nourishing, delicious meals. Our Wellness 4 Later Life offers a variety of activities, excursions, and hobbies to support a healthy mind, body, and spirit. Contact our care coordinators to learn more about our living options—or schedule a tour of one of our charming New England properties.
Resources
TED Radio Hour. “Lisa Genova: Can Alzheimer’s Disease be Prevented?”https://www.npr.org/2017/07/21/537016132/lisa-genova-can-alzheimers-disease-be-prevented
NIA.NIH.gov“What Causes Alzheimer’s Disease?”https://www.nia.nih.gov/health/what-causes-alzheimers-disease
NutritionData.com. Foods Highest in Total Omega-3 Fatty Acids. Ahttp://nutritiondata.self.com/foods-012140000000000000000.html?maxCount=20
Alzheimer’s Association. The Healthy Brain Initiative: A national public health road map to maintaining cognitive health. (published with the CDC).https://www.alz.org/national/documents/report_healthybraininitiative.pdf
Cederholm, T., Salem, N. & Jan Palmblad; ω-3 Fatty Acids in the Prevention of Cognitive Decline in Humans, Advances in Nutrition, Volume 4, Issue 6, 1 November 2013, Pages 672–676.https://doi.org/10.3945/an.113.004556
Older adults can celebrate Valentine’s Day and American Heart Month by treating their senior sweetie to a heart-healthy treat: Dark chocolate.
More than just an indulgence, nutrients found in dark chocolate can support cardiovascular health, which is important for aging adults. But not just any ole’ dark chocolate; you want to indulge in dark chocolate with a high cacao content. What’s so special about cacao? Glad you asked!
Cacao: Raw Chocolate, Food of the Gods!
Considered by ancient Mayan culture to be the ‘food of the gods,’ cacao is cocoa (chocolate) in a raw, less-processed form. Cacao grows from trees called Theobroma cacao, which are native to South America and West Africa where more than half of the world’s cacao comes from. After harvesting, cacao is processed to make various chocolate products. The more cacao is processed, the more nutrients it loses. Less processing not only helps dark chocolate retain nutrient density, less additives are mixed-in, such as added sugars, palm oils, butters, and artificial flavoring.
To derive maximum health benefit from eating dark chocolate (in moderation) choose chocolate that contains 70-85% cacao (60% is the minimum cacao content).
Like most plants, cacao contains nutrients and plant compounds (known as polyphenols) that support health. Dark chocolate, that is minimally processed, contains several health-promoting compounds. When cacao-rich dark chocolate is eaten in moderation as part of an otherwise healthy diet for older adults, it is associated with the following heart-healthy benefits:
Knowing that dark chocolate can support heart health isn’t a free pass to eat bars of it every day. When nutritionists and healthcare providers suggest eating dark chocolate, they are talking about an ounce or two a couple of times a week. They also intend for you to reduce your intake of overprocessed sweets and snacks and replace those with cacao-rich dark chocolate. In a nutshell, dark chocolate should a part of an older adult’s healthy diet inclusive of veggies, fruits, lean meats, poultry, and plenty of water.
Check out these 12 healthy versions of dark chocoalte recipes – our favorite: The Dark Chocolate Fondue.
This Valentine’s Day, surprise your sweetie by making cacao-rich dark chocolate fondue and sharing dipped fruit together. Remember to use chocolate ingredients that is 60% or higher in cacao content.
Fun Flavor Fact: Raw cacao has a unique flavor profile! Depending on the cacao content, dark chocolate can be slightly to very bitter compared to its more processed chocolate cousin. This is why many high-cacao dark chocolate products are infused with other nutrient-dense ingredients, such as dried fruit (raspberry, acai berry, blueberry) or fruit extract (orange, berry) or nuts (walnut, cashew). These ingredients cut the bitterness and enhance the sweet, tangy flavor profile of dark chocolate.
There are many simple ways for an older adult to make, and keep, a New Year’s resolution. Whether you want to exercise more regularly, drink less soda, or learn how to draw, the following tips can help you be successful with your resolution for 2024.
First, kudos to you for recognizing it’s never too late to make a change, try something new, or otherwise enhance an area of your life.
Perhaps the most important thing to know is that change is a process. The more ready you make yourself for it, the easier it can be to follow through to successfully keeping your New Year’s resolution.
A few things to keep in mind:
Know Your Why. Write down why you want to make a particular change. Motivation is an important predictor of behavior, so be honest about your why. If your motivation for change isn’t important enough to you, you are less likely to stick with your 2024 resolution. Make note of how you want to feel when you achieve your resolution.
Grant Yourself Patience and Kindness. Whether you’re adding a healthy habit like eating more fruit throughout the day or trying to reduce a poor habit such as smoking or watching too much TV, making a change takes about 6 weeks before the behavior becomes routine for you. Be patient with yourself. If you slip-up, intentionally or on purpose, be kind to yourself. Every moment, every day, is a chance to begin again and do better. Berating yourself will only make you less motivated to stick with your resolution. Be kind to you!
Do Set Goals. Don’t Aim for Perfection. Of course, you’ll set goals to guide your process during those six weeks and beyond. It’s also important to understand that making a behavior change involves more than just good planning. There will be emotional ups and downs, progress and setbacks that will be different for each person. Plan for success and be realistic about challenges you may encounter. Try to anticipate how you will handle challenges that pop-up (our list below can help with this). If you are moving toward your goals 80% of the time, you are doing great!
The Golden Years can be a time of adventurous change for many older adults—and the New Year is the perfect time to embark on a specific change for yourself… check out these ideas:
Resources
Young, S. “Healthy Behavior Change in Practical Settings.” Perm J (2014, Fall) 18:4: 89-92. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4206177
NIH.gov “Changing Your Habits for Better Health.”
https://www.niddk.nih.gov/health-information/diet-nutrition/changing-habits-better-health
Medium.com “10 Science-backed Tips to Making a Health Behavior Change that Sticks.” Posted by Paige Brown Jarreua;https://medium.com/lifeomic/10-science-backed-tips-to-making-a-health-behavior-change-that-sticks-8655c3bbde50
APA.org “Making Lifestyle Changes that Last”https://www.apa.org/helpcenter/lifestyle-changes.aspx
Finding the time for holiday shopping, selecting the right gift for each person at the best price – it's enough to stress out even the jolliest of shoppers. When you have a loved one in assisted living, it can be difficult to know what to gift that person. To help you avoid defaulting to baked goods and gift cards, try the suggestions on our list: “Mindful Gift Giving for Loved Ones in Assisted Living”.
A mindful approach to gift giving can ease your shopping stress, help you find greater joy in the giving process, and provide your loved one in assisted care with a more meaningful holiday experience.
To give mindfully, you must give some thought to what you know about your loved one in assisted care and pay attention to what is important to them or needed by them. Mindful gift-giving also requires that you slow down and give thought to why you are giving the gift. You can discern this by engaging in the following simple, pre-shopping exercises:
The gift of presence. If you recognize that your loved one is lonely – missing their significant other who has passed, or not socializing much at their care facility, give the gift of being there with them. Bake holiday treats together, put on holiday classic music from their generation, and stream a few holiday movies. Play games or make holiday crafts, together.
The gift of skill or talent. Maybe someone needs your unique skills. If you draw, paint, take pictures, offer to do a portrait of the person – make them feel like a model for a day; then hang the portrait when it is ready. If you are an excellent cook, plan a time to create a few day’s worth of healthy meals or snacks (*aligned with their dietary needs). Then, sit down to enjoy one of those meals, together. Or, teach the person your craft or skill.
The gift of memories. Write a note, a poem, or create a collage of photos and captions of special and everyday experiences that you’ve shared with your loved one or that they’ve shared with others across their lifetime. Reminding them of these special times and giving a memento such as this is a wonderful way to give a gift that keeps on giving.
The gift of helping hands. If you noticed they have an old radio with poor reception, update it. Or, if they are still tech savvy, gift them a digital music player and teach them how to use it. (preload it with tunes they will enjoy). Are there repairs to be done around their assisted living apartment that the on-site maintenance doesn’t take care of? Step-up and help out with that.
If there are grandkids around, all of these mindful approaches provide an opportunity to create lasting memories, and to share in one another’s life experiences.
With this mindful gifting approach, you can add joy and meaning to the holidays for yourself and your loved one.
If you need more ideas, check out this article from Harvard Health. If you still want to go to a traditional route with gift, have a conversation with your loved ones CNA or other on-site care provider before you purchase something that either don’t need or can’t have in their assisted living space.
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Everbrook Senior Living embraces the unique needs and qualities of each of our residents. Muchmore than just a place to live, it is our goal to provide a home for every resident. We are involved in every aspect of the design of exceptional, elegant, and affordable residences from independent living to assisted living and hospice care. We offer first-in-class health and wellness programs that are backed by the latest research. Our team of professionals are thoroughly assessed and bring to their work a devotion to the care of older adults, a willingness to learn from them, and the ability to their interests, personal needs, and sense of community.
Come see for yourself: schedule a visit, today.
