Healthy Aging Tips

1. Healthy Aging
Community Education Event: March 14, 2012
Speaker: Lorie Eber, JD
Gerontologist, NASM Certified Personal Trainer
Gerontology Instructor, Coastline Community College

2. YOU Decide How You Will Age
•30% genes
•70% lifestyle
(Catherine T. MacArthur Foundation)

3. Lifestyle
•Healthy Diet
•Physical Exercise
•Brain Exercise

4. How much do you know about
Healthy Aging?

5. What is the most important
lifestyle change you can make?
1. Eat blueberries every day
2. Exercise
3. Take a Gingko biloba supplement
4. Stay out of the sun

6. Healthy Diet

7. Benefits of a Healthy Diet
•Reduced risk of
cardiovascular disease
•Reduced risk of cancer
•You feel better every day

8. New USDA Food Plate

9. Food Plate Messages
•One-half of your plate should
be fruits and vegetables
•The other half should be grains
and protein
•Eat a small amount of dairy

10. Specific Guidelines
•Make at least ½ of your grains
whole grains
•Eat lean protein
•Eat low-fat or non-fat dairy
products

11. Tufts University

12. Important Vitamins/Minerals
Vitamin/Mineral Good Sources
Vitamin D Fatty fish, fortified milk and cereal,
sunshine
Vitamin B6 Fortified cereal, whole grains, liver
Vitamin B12 Meat, fish, poultry, milk, fortified
cereal
Folate Dark-green leafy vegetables, beans,
peas, oranges, fortified foods

13. Calcium for Strong Bones
Good Sources
Milk and milk products, tofu, dark leafy
greens, soybeans, sardines, salmon,
fortified foods

14. Limit Sodium
Recommended Common Sources Tips
Maximum
Ages 51+
1,500 mg ●Chips/pretzels “low sodium”
●Bread (eat less) “salt free”
Only ≈ 2/3 tsp. ●Bacon/sausage
●Pizza Make your own
●French fries meals
●Frozen dinners
●Canned soups Ditch the salt
shaker

15. How to Keep Costs Down
•Meals on Wheels
•Eat lunch at a senior center
•Buy in bulk
•Clip coupons
•Buy store brands
•Move into Freedom Village

16. Suggestion: Eat Like a Greek
• A Mediterranean diet reduces your risk of
Alzheimer’s disease by 34-48%
• Lots of fruits & vegetables, whole grains,
olive oil, beans, fish and poultry

17. 7 Heart-Smart foods

18. Beans
Eating beans 4 times a week lowers your risk of
heart disease by 22%

19. Berries
Berries contain phytochemicals and flavonoids which
help prevent cancer

20. Broccoli
Broccoli decreases your risk of colon cancer

21. Extra-Virgin Olive Oil
Olive oil contains mono and unsaturated fats which
lower bad (LDL) cholesterol

22. Nuts
Nuts contain mono and polyunsaturated fats, which lower
bad (LDL) cholesterol

23. Oatmeal
Oatmeal is high in soluble fiber, which decreases bad
(LDL) cholesterol

24. Salmon
Oily fish are high in heart-protective omega-3 fatty
acids

25. 3 Healthy Diet Tips
•Enjoy what you eat, just eat
less of it.
•Save half of your plate for
fruits and vegetables.
•Snack wisely.

26. Physical Exercise

27. Benefits of Exercise
•Fall Prevention
•Improved Circulation
•Disease Prevention
•Increased Strength
•Keeps Body Flexible

28. How Much Exercise?
30 minutes a day

29. 4 Types of Exercise
•Endurance
•Strength
•Balance
•Flexibility

30. Endurance Exercises
Aerobic activities that increase
your breathing and heart rate
• Brisk walking
• Yard work
• Dancing
• Swimming

31. Why Endurance Exercises?
• More stamina to enjoy life
• Able to walk up the stairs
• Enjoy your grandchildren

32. Strength Exercises
Using weight to improve your
muscle strength
• Lifting weights
• Using a resistance band
• Using your body weight

33. Why Strength Exercises?
• Lift your groceries
• Carry your laundry
• Open jars

34. Balance Exercises
Ways of challenging your body to
maintain its equilibrium
• Standing on one foot
• Heel-to-Toe walk
• Tai Chi

35. Why Balance Exercises?
• Reduce risk of falls
• Walk up and down stairs safely
• Navigate uneven sidewalks

36. Flexibility Exercises
Stretching so that your joints go
move through a full range of
motion
• Yoga
• Calf stretch
• Shoulder and arm stretch

37. Why Flexibility Exercises?
• Able to turn your head when
driving
• Bend over to put on your shoes
• Make your bed

38. Exercise: Just Do It!
•Reduces dementia risk 30-40%
•Prevents hippocampus from
shrinking
•Triggers growth of new nerve
cells

39. Let’s Exercise
•Leg Strengthening
•Chair Stand

40. Leg Strengthening
EXERCISE
• Slowly extend leg
• Flex foot
• Hold for 1 second
• Repeat with other leg
BENEFITS
• Strengthens thighs
• stretches your calf
muscle

41. Chair Stand
EXERCISE
• Scoot to the front of
chair
• Keep feet on floor,
shoulder width apart
• Extend arms in front of
you, parallel to the floor

42. Chair Stand
EXERCISE (continued)
• Slowly stand up
• Sit down
• Repeat
BENEFITS
• Strengthens abdomen
• Strengthens thighs

43. Motivational Tips
•Do what you enjoy
•Get a buddy
•Set a goal
•Reward yourself
•Make exercise an appointment

44. Mental Health
•Many older adults suffer from
untreated depression
•Depression is an independent
risk factor for Alzheimer’s
disease

45. Brain Exercise

46. Brain Exercise
•“Use it or Lose it”
•Constantly challenge your
mind

47. Benefits of Brain Exercise
•Reduces risk of Alzheimer’s
Disease
•Increases blood flow to the
brain
•May increase your IQ

48. Brain Exercises
•Learn another language
•Use your non-dominant hand
•Learn to play an instrument
•Play brain fitness games
•Learn something, anything,
new

49. 5 Ways
to Stay Mentally Sharp

50. 1. Seek out New Skills
 Learning prompts the growth of new
brain cells

51. 2. Say “Omm”
 Meditation reduces harmful stress
hormones

52. 3. Get a Social Life
 Social networks help lower the risk of
dementia

53. 4. Reduce Your Risks
 Avoiding chronic health conditions
(obesity, diabetes and hypertension)
lowers your risk of dementia

54. 5. Sleep a Lot
 During sleep your brain continues to
process memories, which helps recall

55. Healthy Aging Take-Aways
•Eat a variety of healthy foods
•Move your body more
•Challenge your mind

56. Thank You!
Best in health