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Tag: Nutrition

Navigating Cholesterol Levels: A Guide for Seniors to Maintain Heart Health

Posted on by ltcep2023

The importance of heart health becomes more paramount as we age. In particular, cholesterol levels are vital to cardiovascular health. But knowing what cholesterol is and how to control it can be challenging, particularly for older adults. In this blog, we’ll go over the fundamentals of cholesterol, its importance to seniors, and natural strategies to keep healthy cholesterol levels as we age. We will also explore how elder care supports seniors in their heart-healthy journey.

Understanding Cholesterol

The waxy, fat-like material that makes up blood is cholesterol. Although excessive cholesterol can cause plaque to accumulate in the arteries, raising the risk of heart disease and stroke, it is essential for the development of healthy cells. There are two primary forms of cholesterol to take into account when discussing it:

  • Low-Density Lipoprotein (LDL) Cholesterol: Often called “bad” cholesterol, LDL cholesterol can impede blood flow by narrowing the arteries due to plaque accumulation.
  • High-Density Lipoprotein, or HDL Cholesterol: HDL, sometimes referred to as “good” cholesterol, lowers the risk of heart disease by assisting in the removal of LDL cholesterol from the arteries.

Sustaining ideal cholesterol levels is essential for seniors in order to avoid cardiovascular problems and maintain general health. Some natural ways to do this are explored below.

Adopt a Heart-Healthy Eating Habit

It’s important to give special attention to whole foods, including fruits, vegetables, whole grains, and lean meats. Additionally, including foods high in omega-3 fatty acids, such as fatty fish, nuts, seeds, and avocados, is a good idea. However, some seniors might struggle with these foods, especially fish. This is one place where elder care comes in, helping seniors prep and cook things like fish in particular. At the same time, seniors should be encouraged to reduce their intake of processed snacks, fried food, and fatty foods that include saturated and trans fats. Also, while limiting fatty foods, elder care can encourage seniors to drink water or herbal tea rather than sugar-filled drinks and refined carbs, as these can raise their triglyceride levels.

Get Up and Move

Seniors should make it a habit to exercise frequently. In fact, they should try to get in at least 150 minutes a week of moderate aerobic exercise. However, for seniors with mobility issues or those who lead a more sedentary life, they may need encouragement from elder care. This encouragement comes easy, especially if they work with seniors consistently and find something, or a few things, that keep their interest. For example, consider activities that don’t seem like exercise, such as gardening or walking around the block. Getting consistent physical activity throughout the day promotes general cardiovascular health, raises HDL cholesterol levels, and aids in weight management.

Manage Stress in Healthy Ways

Prolonged stress can raise cholesterol and lead to bad lifestyle choices. To relieve tension and enhance general wellbeing, seniors should try relaxation methods like yoga, tai chi, meditation, or deep breathing. There are classes they can find in the community or online with the help of elder care and loved ones. Also, both loved ones and elder care can participate with seniors, especially as they’re learning.

Seniors who want to emphasize heart health as they age must understand cholesterol levels and how to naturally manage them. They can do this easily with elder care and loved ones by their side.

Sources:
https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935
https://www.mutualofomaha.com/advice/live-a-better-healthier-life/tips-for-seniors-to-lower-cholesterol-naturally-and-still-enjoy-life
https://www.umh.org/assisted-independent-living-blog/10-cholesterol-lowering-tips-for-older-adults

If you or an aging loved one is considering elder care in Concord, CA, please contact the caring staff at Golden Heart Senior Care of Walnut Creek. (925) 203-3039.

How Do Nutrition and Oral Health Work Together for Seniors?

Posted on by Craig Bass
Personal Care at Home in Alamo CA
Personal Care at Home in Alamo CA

Maintaining good oral health is essential for aging adults to enjoy a healthy and vibrant life. Nutrition plays a crucial role in helping to support oral health, as diet influences the strength of teeth and gums. Personal care at home is one solution that makes both nutrition and better dental hygiene easier for aging adults.

The Impact of Diet on Oral Health

Aging adults should be mindful of their diet as it significantly influences oral health. Certain foods and nutrients play a key role in maintaining strong teeth and gums. Calcium-rich foods like dairy products, leafy greens, and fortified cereals support tooth enamel strength. Vitamin C, found in citrus fruits, strawberries, and peppers, aids in gum health. Additionally, foods high in antioxidants, such as berries and green tea, help reduce inflammation and protect oral tissues. On the other hand, frequent consumption of sugary and acidic foods can contribute to tooth decay and erosion. Limiting sugary snacks, carbonated drinks, and acidic foods like citrus fruits can help protect tooth enamel and reduce the risk of dental problems.

Foods for Healthy Teeth and Gums

Incorporating specific foods into the diet can promote optimal oral health for aging adults. Raw, crunchy fruits and vegetables can stimulate saliva and help to remove plaque from teeth. They’re also high in vitamins, minerals, and other nutrients that contribute to health. Dairy products, including cheese, yogurt, and milk, are rich in calcium and phosphates, which strengthen teeth and support remineralization. Omega-3 fatty acids found in fatty fish like salmon and sardines possess anti-inflammatory properties and contribute to gum health. Drinking fluoridated water or using fluoride toothpaste and mouthwash can also aid in maintaining strong teeth and preventing cavities. Changing a senior’s daily diet is a lot easier when they have help from home care providers to prepare meals, help with meal planning, and assist with cleanup.

Personal Care at Home and Oral Health

For some seniors, keeping up with daily oral health practices is a lot more difficult now than it once was. Personal care at home can help immensely with both nutrition and oral health. Eating regular, well-balanced meals that include a variety of nutrient-dense foods is crucial for overall health, including oral health. Adequate hydration is essential to maintain saliva production, which helps neutralize acids and prevent dry mouth. Proper oral hygiene practices, such as regular brushing with fluoride toothpaste, flossing, and using mouthwash, should be followed diligently to remove plaque, prevent tooth decay, and promote gum health. Caregivers can offer hands-on help with all of these tasks.

Additional Tips for Optimal Oral Health

In addition to a nutritious diet and personal care at home, there are other tips to enhance oral health for aging adults. Quitting tobacco use, including smoking and chewing tobacco, is essential for maintaining healthy gums and reducing the risk of oral cancer. Avoiding excessive alcohol consumption can also contribute to oral health, as alcohol can irritate oral tissues and increase the risk of oral diseases. Lastly, practicing stress management techniques, such as meditation or yoga, can help minimize teeth grinding or clenching, which can damage teeth and lead to jaw pain.

Aging adults can foster better oral health by prioritizing a nutrient-rich diet, following proper oral hygiene at home, and seeking regular dental care. Personal care at home can assist seniors in getting the nutrition that helps them to keep their teeth healthy and to get better nutrition as well.

If you or an aging loved one is considering personal care at home in Alamo, CA, please contact the caring staff at Golden Heart Senior Care of Walnut Creek. (925) 203-3039.

Different Nuts Your Senior Should Add To Their Diet

Posted on by Craig Bass
Home Care in Moraga CA
Home Care in Moraga CA

Diet is crucial for a senior to maintain a healthy life, especially if they wish to age in place. Nutrient-rich foods like nuts can help a senior maintain weight, energy levels and reduce risks of chronic disease. Eating healthy helps boost immune systems and keep a senior’s mind sharp instead of feeling sluggish all of the time.

Finding food for your loved one can be challenging, especially when there is so much misinformation online. Your senior should always be talking to a doctor or someone they trust with their health. When a doctor gives you directions on eating, you should always try to follow them. Here are some nuts a home care provider can prep for your senior loved one.

Cashews

One of the best things about cashews is they’re filled with protein which can help keep a senior full for longer. They are super low in calories, especially raw cashews, and they’re filled with dietary fiber, protein, and healthy fats. Cashews make one of the best snacks for a senior; the only downside is they can be relatively expensive. They are nuts that require a lot of labor to grow and process for consumption, so their cost is higher than other nuts. However, for a tasty snack, this is something that home care may want to pick up for your loved one.

Walnuts

If you’re worried about your seniors’ weight and the doctors say they need to gain more weight, they should snack on walnuts! These nuts are filled with protein and healthy fats, making them great for weight gain. In addition, walnuts are rich in omega-3 fatty acids, which can reduce inflammation and boost heart health, making them a great option for seniors.

Almonds

When you think of snacking on nuts, you may automatically think of almonds. They are often the first found in the store, and they can be healthy. Eating almonds can help reduce the risk of heart disease, diabetes, and certain cancers. They can also help to lower LDL (“bad”) cholesterol levels, which is vital for seniors. Almonds are the perfect snack if a senior is trying to manage their weight!

Hazelnuts

These are funky nuts because you do have to prep them unless you get pre-peeled hazelnuts. They come with an outer shell that needs to be peeled before consumption. These nuts have tons of vitamins and minerals like vitamin E, folate, magnesium, and zinc. All of these are so important for health, and a senior needs a certain amount of each. Hazelnuts are not always on store shelves because they are typically harvested from August to October. These are also nuts that are more expensive in stores because they grow in clusters that have to be handpicked, unlike other nuts! Each tree also takes a long time to mature, which can impact the price of nuts.

If your senior needs to focus on diet, finding the right kind of nut can be crucial for them. All nuts have different flavors and textures; seniors may need to experiment to find the kind they like and how to eat them. Some nuts are best plain, in yogurt, or even on a salad. If you are worried about certain vitamins and minerals, it’s time to have home care help drive a senior to get some blood work done.

Reference
https://www.webmd.com/food-recipes/ss/slideshow-healthy-nuts

If you or an aging loved one is considering home care in Moraga, CA, please contact the caring staff at Golden Heart Senior Care of Walnut Creek. (925) 203-3039.

Best Tips for Creating Low Sodium Meals for Seniors

Posted on by Craig Bass
Home Care Assistance in Concord CA
Home Care Assistance in Concord CA

Just because someone has to eat low sodium doesn’t mean they can’t enjoy their food. Not all seniors know how to cook low-sodium meals, but this is a lifestyle choice that a doctor may recommend for a senior. If you are worried about the health and nutrition of your senior, it is time to look into home care assistance providers who can help monitor nutritional needs. A low sodium diet, sometimes known as a no salt added diet, includes very little sodium.

Although it is tough to have a sodium-free diet, at-risk seniors may frequently reduce their risk of sodium-related health disorders by removing additional sodium, such as table salt. The CDC advises that consumers limit their salt intake to less than 2,300mg daily. You should always visit your doctor to determine what daily consumption is optimal for you since it varies from person to person. Before making any dramatic dietary changes, always consult with your doctor. Here are some tips on keeping sodium low in every meal.

Track Your Sodium Intake

Once you’ve determined how much sodium you or a loved one should consume based on their health requirements, you should begin monitoring your daily salt consumption. There are many approaches to keeping track of everything. If you prefer more traditional approaches, you may maintain a diary. Simply keep a notebook and record daily how much salt you ingest at each meal or snack. Make careful to maintain the record up to date and precise — no sneaking odd pieces of food without documenting them, since that sodium will rapidly pile up. The second, and probably quicker, option is to utilize a food monitoring app. Several applications are available, but the majority enables you to monitor each meal and salt intake. You may also monitor things like calories and sweets. It may seem difficult initially, but the more you do it, the simpler it will get. Tracking salt consumption will become second nature after a time.

Plan Meals In Advance

Making a plan is the greatest approach to preparing for anything. Create a meal plan based on low sodium recipes for seniors if you need to start lowering your salt consumption. Everyone’s approach to meal preparation differs. Some individuals like to simply plan out a menu for each day of the week, while others prefer to spend an hour planning meals and ensuring they have everything they need. Home care assistance can help a senior prep foods and cook meals in advance. This allows them to just reheat things that have already been made. It can help your elderly loved one stick to their diet easier.

Make Wise Decisions

Try to consider wisely before picking what to eat. What is the healthier alternative? Consider it assisting your body in feeling its best and being as healthy as possible. You must make sound decisions for the sake of the rest of your body. This means seniors need to read labels and avoid things with high sodium. Things like canned foods, lunch meat, and freezer meals tend to have many preservatives that are not always the best. They tend to be convenient foods but not the wisest decision for elderly people.

Source
https://www.webmd.com/heart-disease/heart-failure/low-sodium-eating

If you or an aging loved one is considering home care assistance in Concord, CA, please contact the caring staff at Golden Heart Senior Care of Walnut Creek. (925) 203-3039.

Is Your Senior Getting Enough Vitamin C?

Posted on by Craig Bass
In-Home Care in Concord CA
In-Home Care in Concord CA

In the past, you might not have worried a lot about how much vitamin C your senior was getting. But as she ages, her body needs vitamin C and other nutrients more than ever before. Her body has to have these building blocks to keep her as strong and as healthy as possible. Here’s what you need to know about vitamin C and your senior, and how in-home care can support her nutrition.

What Does Vitamin C Do?

Most people know that vitamin C is helpful to the immune system, but they may not realize what it does. Vitamin C helps your senior’s body to build white blood cells, which fight off infections. But it’s also important for heart health, collagen formation, and converting cholesterol into bile salts. All of this and more is why vitamin C is so important for your senior’s daily diet.

Your Senior May Not Be Getting Enough Vitamin C

It might surprise both you and your senior to realize that it’s possible that she isn’t getting enough vitamin C through her diet. This can happen if your elderly family member isn’t eating a lot of fruits and vegetables or is relying mainly on “junk” food. Some of the side effects of vitamin C deficiency can include being cold more often, experiencing symptoms of anemia, bruising easily, and more.

Increasing Vitamin C Levels

If you’re wondering if your senior’s vitamin C levels are too low, it’s a good idea to talk with her doctor. Your senior’s doctor can examine her and look for signs of deficiency, but there is also a blood test that can definitively show whether your senior’s vitamin C levels are too low. From there, her doctor can help your senior to put together a plan to raise her vitamin C levels.

Foods That Are High in Vitamin C

So, what can your senior eat to improve her vitamin C levels? Fruits, particularly citrus fruits and berries, are great choices. Lots of different green vegetables are also high in vitamin C. This includes broccoli, cauliflower, spinach, cabbage, and peppers. Potatoes are also good sources of vitamin C. If your senior is particularly low in vitamin C, her doctor may recommend supplementation in addition to changing her diet.

In-home Care Can Make All of This Easier

Balancing all of this can be overwhelming for your elderly family member, especially if it means making big changes to her diet. That’s where elder care providers can really help out. In-home care providers can remind your senior to take her medications and supplements. They can also help her to have meals and snacks that are full of the types of foods she needs to be eating in order to support her health. Your elderly family member doesn’t have to figure all of this out on her own.

Ensuring that your senior is getting the nutrients that she needs is the best way to help her to feel as well as she can. It can even help her to get health issues under better control, further improving her quality of life.

Source
https://www.hsph.harvard.edu/nutritionsource/vitamin-c/

If you or an aging loved one is considering in-home care in Concord, CA, please contact the caring staff at Golden Heart Senior Care of Walnut Creek. (925) 203-3039.

Make Pizzas Healthier for National Pizza Week

Posted on by Craig Bass
In-Home Care in Pleasant View CA
In-Home Care in Pleasant View CA

Your mom and dad eat a lot of frozen pizza. It’s their frozen food, but you know it’s not healthy. National Pizza Week falls during the second week of January. It’s time to learn how to turn your parents’ favorite meal into a healthier one.

Switch to a Whole-Grain Crust

Don’t have the pizza on a white crust. Instead, switch to a whole-grain or whole-wheat crust for added fiber. Make a crust using whole-wheat flour, yeast, honey, and water.

Make a Crust From Cauliflower

Swap out the bread crust for one made of cauliflower. Use a grater to grate a head of cauliflower. Mix that with eggs, salt, pepper, garlic powder, and some nutritional yeast. Form that dough into a crust to support your tomato sauce and toppings.

Focus on Vegetables

Skip the processed meats when choosing toppings. Instead, focus on plenty of vegetables. Slice and grill Portobello mushrooms to use instead of beef. You could make a Mexican pizza with salsa, cheddar, peppers, onions, and black olives.

Make your own tomato sauce, too. Puree ripe plum tomatoes in a food processor and cook that with sliced fresh basil, garlic, salt, and pepper. When it’s thick, put it into jars to store in the refrigerator.

Choose Low-Fat Cheeses

Instead of aiming for high-fat cheeses, look for those that are lower in fat. Cheeses made with skim milk may be a better option for your parents. Fresh mozzarella in moderation with some fresh basil leaves and Pomodoro sauce makes for a healthier pizza.

Watch Portions

Portion control is essential when it comes to meals. Your parents may be tempted to eat an entire pizza on their own, but a serving size is usually one slice. If they still feel hungry, pair the soup with a low-calorie soup made from vegetable stock, barley, and chopped vegetables.

If they don’t want soup, pair the pizza with a large salad. Toss the greens and other vegetables with fresh citrus juice instead of an oily dressing.

Have you looked at meal preparation assistance from an in-home care aide? It’s time to address your parents’ need for help around the home. While it can be hard to admit your parents are struggling, it’s also important.

Talk to an in-home care specialist about care services like meal preparation. Instead of your parents focusing on frozen or canned foods that are easy to make, your parents enjoy hearty, healthy meals prepared by their caregivers. Call an in-home care agency to learn more.

 

If you or an aging loved one is considering in-home care in Pleasant Hill, CA, please contact the caring staff at Golden Heart Senior Care of Walnut Creek. (925) 203-3039.