Senior Issues Newsletter, Vol. 3, No. 7
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SENIOR ISSUES NEWSLETTER
Vol. 3, No. 7
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"Senior Issues" is written by the following Penn State Cooperative Extension
agents who comprise the Northwest Pennsylvania Aging Cluster Team: Janice
Alberico (Lawrence County), Nancy Covert (Jefferson County), Holly Hedstrom
(Erie County), and Janet McDougall (Mercer County).
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GOOD NUTRITION: IT'S ALL ABOUT YOU
Make healthy choices for nutrition and fitness that fit your lifestyle so you
can do the things you want to do. Whether your goal is to have a healthier
heart, to feel better, or to live healthier longer, there are simple,
practical methods that you can match to your lifestyle. As you read the
following ideas, note which suggestions best suit you.
BE REALISTIC: Make small changes over time in what you eat and the level of
activity you do. After all, small steps work better than giant leaps.
* Park your car in the furthest spot. You'll walk more and burn extra
calories.
* For lower-fat ground beef recipes, put cooked ground beef in a strainer and
rinse briefly with hot water. Drain well and continue with your recipe.
* Use a cooking spray instead of oil to saut foods.
BE ADVENTUROUS: Expand your tastes to enjoy a variety of foods.
* Try a fruit or vegetable you haven't had before. Make it a monthly goal.
* Prepare one new recipe each month from a favorite magazine or newspaper
article.
* Pick up a food you don't normally buy each time you grocery shop.
* Try imaginative low-fat snacks such as fruit kabobs with low-fat yogurt or
air-popped popcorn lightly seasoned with herbs or cheese.
BE FLEXIBLE: Go ahead and balance what you eat and the physical activity you
do over several days. No need to worry about just one meal or one day.
* Eat a lighter breakfast and lunch to plan for a high-fat dinner.
* Did you splurge on a "soup to nuts" special occasion meal? No problem.
Eat lighter and move more for a few days afterwards.
* No need to track every food you eat. But, for foods you eat often, check %
Daily Value column of food labels and balance high fat food choices with
low-fat ones.
BE SENSIBLE: Enjoy all foods, just donUt overdo it.
* Slow down! It takes 20 minutes for your brain to send the signal that
youUve had enough to eat.
* Enjoy your steak twice as much. Eat half in the restaurant and take the
rest home to enjoy the next day.
* Have one helping and enjoy every bite.
BE ACTIVE: Walk the dog, donUt just watch the dog walk.
* Set your goal at 30 minutes of moderate activity most days. In 10-minute
increments, itUs easy to fit in.
* Take a brisk 10-minute walk. YouUll feel good and have more energy, too!
* Keep active around the house: sweep the garage, scrub the floors, vacuum,
or trim shrubs. It all helps you get fit--and the house will look great, too!
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CAREGIVER CONCERNS
WONDERFUL WATER
Keeping adequate fluid balance is critical to all people, but especially
important for those in our care. The sense of thirst declines with age, so
older people and others who need special care may not realize they are
thirsty.
Fever, diarrhea, vomiting, sweating and frequent urination are key symptoms
which trigger our attention to the need for more fluid. But medications
(which are also diuretics), caffeine intake, and even stress can also cause
loss of body fluids.
Some folks don't want to bother getting up at night to go to the bathroom.
Others dread the pain of walking. Many hate to cause the caregiver more work
if they need help getting up or require frequent changing. So they
consciously limit fluid intake. Proper hydration is worth more trips to the
bathroom.
Fluid intake should be encouraged and should NEVER be limited by any caregiver
without written doctor's orders.
Drinking plenty of fluids helps the body flush wastes and is an aid to
preventing constipation. Fluids also aid digestion, strength and lubricate
joints and areas between organs.
Fluids are critical to the circulation and transportation of nutrients through
the body, and help maintain body temperature.
Water makes up 60% of our body weight and is considered a nutrient, just as
important as proteins, fats, carbohydrates, vitamins and minerals.
HOW TO ENCOURAGE FLUID INTAKE
The old saying, "You can lead a horse to water, but you can't make it drink",
often applies to caregivers trying to get more fluids into a patient. Here
are some suggestions which might prove helpful to you:
* Add a squeeze of lemon, lime or orange to water.
* Crushed or chipped ice sometimes is more interesting than water.
* Offer foods which contain more water, such as vegetables and fruits which
are 70-90% water, soups, puddings and gelatin.
* Beverages such as milk, juice, soft drinks, sport drinks.
* Offer caffeine-free beverages. Caffeine acts as a diuretic and can cause
water loss. Alcoholic drinks also are diuretics.
* If gas is a problem, decant soft drinks and let them sit about 10 minutes
before pouring over ice to serve.
* Problems with citrus juices? Dilute them or serve over cracked ice. Rinse
the mouth after drinking to avoid mouth sores. Mix with club soda or seltzer
water. Mix them into gelatin or puddings.
* Serve a variety of juices such as pineapple, apricot, pear, prune, V-8,
carrot, and or sauerkraut juice.
* Freeze diluted juices into homemade Popsicles. Partially freeze them and
whip in a blender to make a pleasing fruit slush or ice.
* Serve store-bought Popsicles, sherbets, ices and ice cream and a variety of
ice cream products.
* Spicy foods, sauces and gravy, if tolerated.
WHAT WAS THAT?
Communication often misses the mark when hearing is impaired. To be heard
more clearly:
* Eliminate background noise when possible.
* Get your listener's attention.
* Speak face-to-face, so your voice travels more directly.
* Keep your mouth free of chewing gum, candy or food.
* Lower the pitch of your voice.
* Speak at a slightly slower rate.
* Don't scream or shout. Loudness can distort your voice to the listener.
* Speak directly to the "good ear".
* Use simple words and concepts.
* Use gestures that fit the words.
* Smile when speaking, it makes people pay more positive attention.
* Repeat patiently.
* State what subject you want to talk about before elaborating.
* Write a note, if necessary.
* Be happy you can hear well.
* Have empathy for those who can't.
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Penn State encourages persons with disabilities to participate in its programs
and activities. If you anticipate needing any type of accommodation or have
questions about the physical access provided, please contact the extension
office in advance of your participation or visit.
This publication is available in alternative media on request.
The Pennsylvania State University is committed to the policy that all persons
shall have equal access to programs, facilities, admission, and employment
without regard to personal characteristics not related to ability,
performance, or qualifications as determined by University policy or by state
or federal authorities. The Pennsylvania State University does not
discriminate against any person because of age, ancestry, color, disability or
handicap, national origin, race, religious creed, sex, sexual orientation, or
veteran status. Direct all inquiries regarding the nondiscrimination policy
to the Affirmative Action Director, The Pennsylvania State University, 201
Willard Building, University Park, PA 16802-2801: Tel. (814) 865-4700/V,
(814) 863-1150/TTY.
Where trade names are used, no discrimination is intended and no endorsement
by the Cooperative Extension Service is implied.
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Reviewed by: Dan Lago, Ph.D.
Adult Development and Aging Specialist
Department of Agricultural and Extension Education
Penn State University, College of Agricultural Sciences
323 Agricultural Administration Building, University Park, PA 16802
Voice: (814) 863-7871
E-mail: djl@psu.edu