Our San Francisco Caregivers allow seniors to live happy, healthy, and independent lives in their own homes.
Type 2 diabetes is a common form of the disease that can affect seniors. There is no particular time of onset. Diabetes can affect people of all ages. This is why it is important to be aware of the risk factors associated with Type 2 diabetes. Below is a list that contains risk factors that all seniors should know.
1. If you are over the age of 45, you are at a higher risk of developing Type 2 diabetes. Family history also plays a large role in the risk factor.
2. If you are over-weight, you will be at a risk. Individuals who are not physically active will be at risk. Try to exercise daily and maintain a healthy weight.
3. Females who have had babies weighing more than 9 pounds, or who have had diabetes during a pregnancy will be at a higher risk.
4. High blood pressure is a risk factor for Type 2 diabetes. If your HDL cholesterol level is below 35 mg/dL, your risk factor is increased.
5. Previous diagnoses of metabolic syndrome and an impaired glucose tolerance both play a role in the development of Type 2 diabetes.
6. Polycystic ovarian syndrome and acanthosis can affect Type 2 diabetes. If you have been diagnosed with either of these conditions, you will be at a high risk of developing the disease.
Do you have a parent with diabetes? The American Diabetes Association offers these tips on how to help your parent manage their diabetes.
Home Care San Francisco wants all seniors to know that they should always talk to their doctor before starting a new exercise or diet program.
When seniors face high blood cholesterol levels and increased risks of heart disease, a senior citizen may long for those days when their hearts were healthy. All is not lost. Seniors can change their diets and in the process lower cholesterol and eliminate that dreadful threat of heart disease.
• Saturated Fats—To follow the Heart Healthy Diet, only 8% to 10% of a senior’s total daily calories should come from saturated fats. This percentage is based upon the percentage of calories you actually eat. In other words, the amount will vary depending on how many calories you consume.
• Fats—A senior’s total daily calories from fat should be 30% or less. Once again, this percentage is based on the percentage of calories you eat.
• Dietary Cholesterol—Seniors should keep their daily dietary cholesterol intake under 300 milligrams if they want to stick with the heart healthy diet.
• Sodium—Sodium consumption should be limited to 2400 milligrams a day.
• Eating Habits —Seniors should not deprive themselves of calories or over eat. It is important to always eat enough calories towards maintaining or achieving a healthy weight. Also, a healthy calorie intake should help reduce blood cholesterol levels.
If you are a caregiver, or know anyone with a heart condition, you could benefit from watching the following clip, which features a modified form of CPR called CCR that is easier to learn, easier to do and can save even more lives!
If you want to make the most out of your retirement, proper nutrition goes a long way to improving your quality of life. If you eat a well-balanced diet during your senior years, you’ll have more energy which will give you more time to play with your grandchildren, to see the world, and to relish in your hobbies. So what should a healthy diet look like to give you optimal energy levels?
1. Eat raw foods – some nutrients can be best digested when in raw form and they are rich in fiber. Make sure that at least one of your daily servings of vegetables are consumed raw either on their own or in a salad
2. Choose whole grain carbs – unprocessed carbs that are whole grain provide energy , choose brown rice, and whole grain breads and pasta. White carbohydrates are starchy and can make you feel tired and bloated
3. Stick to lean proteins – limit red meat and instead go with lean sources of protein like poultry, fish, eggs, beans and nuts which will give you the fuel to get through you day and are also very health conscious
4. Incorporate low fat dairy items into your diet – calcium is crucial for senior health so drink low fat milk, and make sure you stock up on yogurt and cheese
5. Don’t avoid all fat – there are some good fats that should be part of your diet; make sure you get the positive benefits of healthy fats and oils through olive oil, avocados and nuts
6. Stay hydrated – remember to drink plenty of water and choose foods that have a lot of water content
Stretching is important for people of all ages when engaging in physical fitness, but it’s even more crucial for seniors to prevent injury and improve flexibility. Here are some tips to stretch safely and get the optimal benefits from fitness:
1. Stretch after a workout when muscles are warm and flexible, and stretching is not going to result in pulling anything or cause an injury before the fitness routine even begins
2. Stretch during physical activity if any part of the body begins to feel tight. By stopping to stretch it out seniors can prevent the likelihood of injury
3. Never stretch before warming up. Stretching cold muscles can result in injury, so be sure to warm up for 5 or 10 minutes with light exercise before stretching. This will give seniors the optimal benefit from exercise and reduce the chance of sprains, strains and muscle pulls
4. Breathe through a stretch. Inhale in preparation and exhale during the stretch while the muscle begins to lengthen and stretch
5. When stretching hold it for 5 seconds, release for 5 seconds and then start again so there is no strain and the stretch really has a chance to penetrate the muscles
