Tips to Boost Your Nutritional Health

As you make food choices to improve your nutrition, keep these tips in mind:

Stick to healthy fats. Choose healthy fats found in seeds, nuts, avocados, fatty fish, and vegetable oils rather than saturated fats and trans fats.

Drink up. Water, of course. To stay hydrated, drink a lot of water and non-caffeinated beverages and eat foods with high water content (like soups, cucumbers, grapes, and melons) unless instructed otherwise by your doctor.

Opt for whole grains. These fiber- and nutrient-rich foods will help your digestion and protect your heart. Choose brown rice, whole grain cereals, and whole wheat bread instead of white bread and refined grains.

“Rough up” your diet. Include a variety of high-fiber foods every day, such as raw fruits and vegetables and whole grains. These foods help cut down on constipation; provide the vitamins, minerals, fiber, and nutrients that you need for healthy aging; help maintain your weight; and reduce your risk of heart problems. If you’re not sure you’re getting enough fiber, talk to your doctor about supplements.

Pack in protein. Power your body with lean proteins like beans, eggs, chicken and fish, lean meats, and nuts.

Remember that calcium is critical. Everyone needs calcium to protect bone health, but seniors should really bone up on calcium-rich foods like low-fat dairy products. A calcium supplement, usually paired with vitamin D — its partner in bone building — can also help you get what you need.

Shop for B12. As an older adult, you should also look for foods, like cereals, that are fortified with vitamin B12. Because of the body’s decreased ability to absorb B12, getting more through diet and supplements will ensure that you meet your requirements.

Now that you know what to do, you can make the necessary changes to your diet and a real commitment to your senior health. It's fine to start gradually: Exchanging junk foods for healthier options is a good first step. But try to make changes every day that will bring you closer to your goal of a healthy diet and supplements will ensure that you meet your requirements.

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Elderly Depression

Elderly depression is a condition that is under-diagnosed. The primary reason why doctors, caregivers, and family members don't recognize it is because the symptoms of depression are different in seniors than in younger people.

Symptoms of Depression

Common symptoms of depression are:

• Feelings of deep sadness, hopelessness, and/or worthlessness
• Lack of ability to enjoy everyday life
• Difficulty concentrating
• Low self-esteem
• Headaches, constipation, or chronic pain. In depressed individuals, these complaints tend not to respond to generalized treatment
• Changes in appetite, such as a lack of interest in food or overeating
• Changes in sleep patterns, such as a difficulty falling asleep/staying asleep or sleeping more than usual

Symptoms of Elderly Depression

• Elderly depression can also manifest the following symptoms:
• Irritability
• Excessive worry
• Feelings of guilt or self-blame
• Headaches or muscle pain
• Difficulty sleeping
• Stomach trouble or constipation

Risk Factors for Depression

• Certain life events may put an older person at increased risk for becoming depressed. These include:
• Death of a spouse or partner
• Retirement
• Major illness
• Lack of social contact/shrinking circle of friends
• Senior citizens with depression are also at an increased risk for problem with alcohol abuse, due to retirement and social isolation. Incidentally, some medications are known to cause depression, and seniors tend to take more prescription medication than younger adults. Another issue is that many of the elderly don't always take their medication as prescribed.

Getting Help

The first step in getting help for the possibility of elderly depression is to see a physician for a complete wellness physical. If the individual is withdrawn or confused, a family member or caregiver should accompany him or her to the doctor's office. Whether the senior goes to the doctor's office alone or not, the doctor will need a detailed medical history.

Be sure to tell the doctor about all medications being taken. This includes both prescription drugs and over-the-counter products. The easiest way to deal with prescription medications may be to bring the bottles to the appointment. Depression can be caused by the medications themselves. It can also occur as the result of interactions between different medicines.

If no physical cause for the symptoms is found, then the individual should be seen by a mental health professional. The best choice is someone who specializes in the care of seniors or a health care provider who has experience treating people in this age group.

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