Posted on Jan 03, 2014
As a fairly new senior, I begin to take my New Year’s resolutions quite seriously. Like many others who have reached this threshold, we begin to take these decisions as plans of action. Late or not, we take this slow wintery time to assess health matters that we cannot run away from, nor leave behind. By now, our concerns are often intertwined with some realities staring at us right in the face. There is no turning away. As seniors, our New Year’s resolutions read more like a must do list. The following three resolutions can help our senior loved ones:
Resolution #1: Preventing Hip Fractures
-Most hip fractures occur in seniors over 65 years of age. I am fast approaching this age, so why wait until I’m 65 to start a prevention plan.
-Hip fractures lower quality of life. I surely don’t want to miss going out on my walks, now that I can fast-walk two miles, five times a week, without a breaking a sweat. Exercising, stretching, balance training, and weight training helps lessen the risk.
Resolution #2: Eating Healthier
Quite frankly, I started making these changes last year. The New Year’s resolution is based on a well-ironed out blue print and early preparation.
-Increase consumption of raw and unsalted tree nuts: pecans, walnuts, and almonds. These can be added to cereals, Greek yogurts, and salads.
-Increase consumption of lentils, fresh broccoli, spinach, and berries. Adding fresh broccoli to cooked salmon, or lentils and fresh spinach to low-sodium organic broccoli can only help a nutritious plan of health.
-Lessen consumption of meats. Actually, I started prepping for this last year. Now I only include salmon, tuna, or cod two times a week. Topping cereals with fresh blueberries offers some “good” morning sweetness.
Resolution #3: What is Good for the Heart is Good for the Brain
Based on recent studies linking cardiovascular disease to dementia, it is easy for many adults to take these studies to heart. Even if there hadn’t been a study, what is the purpose of going for double cheese burger at a fast-food restaurant? We want logic to guide our plan, and not our inner comfort-seeking child.
-Lower LDL cholesterol and increase HDL levels. Keep an eye on cholesterol screenings done quarterly or bi-annually.
-Increase cardiovascular training, lower sugar and salt intake, get extra sleep, and treat ourselves to some gentle yoga classes.
Crafting well thought-out plans or yearly resolutions brings long-lasting rewards for many seniors who have entered a new threshold in life. Whatever, your resolutions are, Senior Helpers of Orlando wishes everyone a productive and healthy year.
Ana PDeLane, a team member of Senior Helpers of Orlando
Resources and links:
“Hip Fracture Prevention,” American Academy of Orthopaedic Surgeons "OrthoInfo" website http://orthoinfo.aaos.org/topic.cfm?topic=A00309
Journal of the American Heart Association http://jaha.ahajournals.org/content/2/6/e000369.abstract