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By Eric Daw

For individuals over the age of 60, the benefits of eating healthy foods includes resistance to disease and illness, higher energy levels, increased mental acuteness, faster recuperation times and higher energy levels. Healthy eating does not have to be all about sacrifice and strict dieting. Think of it as a way to enjoy colorful, fresh foods, eating with friends and more creativity in the kitchen.

The road to healthy eating can be a bit confusing for those who are not accustomed to it. Below are a few tips and tricks to help you start your journey into the world of healthy eating and to promote optimal health.

1.    Limit sodium content

Because many seniors suffer from high blood pressure, they should make sure to consume foods low in sodium. Restaurant food, frozen, and processed foods are usually high in sodium and should be avoid or used in moderation. Fruits and vegetables are naturally low in sodium, so try to incorporate several servings of each throughout the day.

2.    Stay hydrated

Although seniors may not get as thirsty as they once did, their bodies still need the same amount of water. One of the main signs of dehydration is dark urine or excessive tiredness. Try to drink at least eight glasses of fresh water throughout the day. Foods that are high in water content, such as cucumbers and watermelon, may be consumed several times per week to aid in hydration.

3.    Eat more fiber

Eating high fiber foods has more benefits than keeping your bowels regular. Fiber can also lower your risk of developing diabetes, stroke, and heart disease. The digestive system slows as you age, meaning it is important to supplement with foods high in dietary fiber in order to maintain regular bowel movements and overall health.

4.    Eat high quality protein

Consuming high-quality protein has been proven to help boost your resistance to stress, anxiety and depression, and can even help you think more clearly. When combined with a strength-training routine, protein has been shown to reduce muscle loss and maintain physical function. Some examples of high quality protein are eggs, milk, and meat, which should be incorporated in your daily nutritional intake.

About the Author: Eric Daw is an active aging specialist and the owner of Omni Fitt. Omni Fitt is dedicated to the wellbeing, health and quality of life of people aged 55 and over. Eric motivates and empowers the older adult population to take responsibility for their independence, health and fitness through motivating and positive coaching experiences.

Kristen L. Mauk, PhD, DNP, RN, CRRN, GCNS-BC, GNP-BC, ACHPN, FAAN

Instructor Bio:
Dr. Mauk has been a Professor of Nursing for 26 years. Prior to moving to Colorado, she was a Professor of Nursing at a large private university in Indiana for nearly 25 years, and there she held the first Kreft Endowed Chair for the Advancement of Nursing Science, a position dedicated to gerontological nursing. She earned a BSN from Valparaiso University, an MS in Adult Health from Purdue University, a PhD from Wayne State University, a Post-Master’s GNP certification from University of Virginia, and a Doctor of Nursing Practice (DNP) degree from Valparaiso University.

Dr. Mauk has more than 35 years of experience in chronic illness nursing, rehabilitation, and gerontological nursing, and teaches in these specialties at both the graduate and undergraduate levels. She is certified in rehabilitation, as a gerontological nurse practitioner and clinical nurse specialist, and as an advanced palliative care and hospice nurse. She has authored or edited eight books, including two that were recognized with an AJN Book of the Year Award. She has served on editorial boards for Rehabilitation Nursing and Geriatric Nursing, and has written numerous articles and book chapters. Dr. Mauk is a frequent presenter at conferences at the regional, national, and international levels. She is the Co-Founder and President of Senior Care Central/International Rehabilitation Consultants, providing educational, clinical, and legal nurse consulting in rehabilitation and senior care in the U.S. and internationally. Dr. Mauk is also a recent past president of the Association of Rehabilitation Nurses (ARN) and has served ARN in many roles, most significantly including the Council of Leaders, Editor of the 5th edition of the Core Curriculum, PRN course faculty, and the task force to develop the ARN Professional Rehabilitation Nursing Competency Model, and current Editor in Chief of Rehabilitation Nursing.

Some of Dr. Mauk’s recognitions include: Nominee for the 2016 National Robert Foster Cherry Award for Great Teachers, three AJN Book of the Year Awards (2017, 2010 & 1999), CASE/Carnegie Indiana Professor of the Year (2007), VU Caterpillar Award for Excellence in Teaching (2007), ARN Educator Role Award (2007), and the ARN Distinguished Service Award (2005). Dr. Mauk has taught nurses and students in China over the past few years. She has a passion for helping other countries to develop rehabilitation nursing into a strong specialty to promote quality care for their aging population and those with disabilities.

Kristen L. Mauk’s Continuing Education Courses – Medbridge Education

 Older adults are at high risk of developing depression. As we age, the brain becomes less active and we often begin to experience mild memory losses. Even though many seniors choose to get treatment as soon as they realize their mental health begins to decline, they don’t want to become pariahs to their families. As a consequence, they refuse to get further help and end up in depression. How can we help our older parents overcome depression when they refuse to accept our assistance?

Depression – a real health concern we shouldn’t leave unattended

Depression is a proven health concern that manifests differently from individual to individual. The symptoms are real, and if they’re not treat in advance, the condition may lead to even greater health issues, including sleep deprivation, lack of interest in performing daily activities, isolation, lack of appetite, and more.

Sadly, too many seniors can’t or won’t want to admit that they feel depressed. They refuse to get help because they don’t want to be a burden to their loved ones. As their parent, you have to be more aware of the signs, so that you can help them get back on their feet. Depression shouldn’t be seen as a sign of weakness. Everyone can become depressed at any age, and regardless of any accomplishments of background.

Have a chat with your parents and talk about their feelings

Stress or bereavement are not the sole cause of depression in older adults. If you’ve noticed that your loved ones are not eating anymore or that they’ve lost interest in performing daily activities that once made them feel good, then they might be depressed. It’s very important to talk to your parents about their feelings.

Have a friendly conversation and ask them if they’re doing ok. Older adults become depressed when their health is in jeopardy; or when they begin losing their friends due to old age. If you can’t afford to hire a specialized caregiver, you can be their caregiver. All you have to do is listen to what they have to say. Be there to comfort them and find a way to lift their spirit by doing activities together.

The link between sadness and depression

There’s a very tight connection between sadness and depression. However many older adults claims they’re not sad, making you believe they’re not depressed. But deep down something’s off. Their depression might kick in and develop in a totally different way. Pay close attention to the signs, and if you notice that mom doesn’t talk as much or doesn’t want to do anything, then she might be depressed.

In older adults, depression can be observed physically. Your parent may suffer from insomnia, acute arthritis, lack of appetite, or lack of energy. Migraines and headaches can also be a predominant symptom. As we age, we begin losing some of the people we care most about. Loss is excruciating, and older seniors don’t know how to cope with it. Many grieve differently, and even though it’s normal, some adults end up depressed.

It’s tough to make the difference between depression and grief because oftentimes the symptoms are very similar. Nonetheless, there are ways to tell them apart. Grief involves a wealth of emotions; some are good, others are not so good. Sometimes, the person grieving a loved one may experience feelings of joy and happiness. When you’re depressed, positive feelings are completely eradicated, and you feel totally empty.

Helping a loved one cope with depression

Beating depression is hard, but not impossible. It demands a lot of hard work and determination. Support matters the most, they key often being to be there for your aging parent and engage in activities that make them feel positive and upbeat. Note that digital communication doesn’t help; talking to your mom every week over the phone is not enough to raise her spirit. You have to do it in person.

Make time to visit every week. Bring the kids over, go out for coffee, and find a way to have a good time and remember the good times. Residential care may not be the first thing that comes to mind when aiming to overcome depression. But it might be a good idea because it allows older adults to make new friendships and build relationships.

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