Are You Getting These Essential Nutrients that Help Older Adults Stay Healthy and Happy?

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Nutrition for Older Adults

Health and nutrition are important at every stage of life, but as we age our bodies change as well as our needed nutrients. Regardless of the changes our bodies experience, whether it’s a decrease in energy, or loss of hearing, a desire to live well remains the same through every phase of life, especially our later years. This is why understanding the proper nutrition for older adults is crucial to living happily and healthfully.

How Our Body Changes with Age and its Effect on Our Nutrition

While many of the changes our bodies experience with age are out of our control, they can often cause us to adopt poor nutritional habits, or vice versa.  Here are the major changes that impact nutrition for older adults.

Changes to Our Senses

  • Loss of hearing, smell, and/or taste

For many older adults a loss of hearing, smell, or taste is common, which can ultimately affect the way we eat. For example, changes in taste can make it increasingly difficult to find food that tastes good, which potentially results in under eating. Perceptual changes, while not detrimental to our overall health, can be a common cause of inadequate nutrition for older adults.

Physiological Changes

  • Organ function

As we age, our organs age with us. The organs that most commonly experience a loss of function with age are our kidneys, heart, and lungs. This is due to the progressive alteration of cells and connective tissues that occur in later years of life.

  • Loss of energy

Research shows that energy expenditure,  or the amount of energy someone needs to carry out a physical function, decreases with age. This means that as we age, the amount of energy we have to burn calories drops. In fact, studies show that the decline in energy expenditure is especially rapid after age 40 for men, and after age 50 for women.

  • Gastrointestinal Changes

Common gastrointestinal changes like constipation, gastritis (inflammation of the stomach lining), and excessive gas can negatively affect eating habits and nutrition for older adults.

Recommended Foods and Nutrients for Older Adults

The way our bodies change with age clearly impacts our health and behavior. And when it comes to nutrition for older adults, it’s not always a matter of neglect but a simple unawareness of the nutrients we need to keep our bodies healthy.

The U.S. Department of Agriculture (USDA), in their nutritional advisory program “Food Patterns,” recommends that adults over the age of 50 should be conscious of their caloric intake while eating the right amount of foods from five various food groups: whole grains, vegetables, fruits, lean protein, and healthy oils.

How many calories should I eat?

Depending on your gender, age, and activity level your amount of daily recommended calories will vary. The following are general recommendations for Americans over the age of 60 based on activity level:

  • Inactive adults: 1,600 calories/day

Inactive adults are those who do not intentionally exercise.

  • Moderately active: 1,800 calories/day

Moderately active adults are those who participate in workouts or physical activity about once or twice a week. This could include two mile walks, or a session at the gym.

  • Active: 2,000 calories/day

Active adults are those who participate in physical activity at least three days each week.

Are you getting enough of these nutrients?

Older adults should aim to incorporate the following nutrients into their diets:

  • Calcium

Proper nutrition for older adults requires sufficient amounts of calcium, which helps maintain bone health. You can include calcium in your diet by eating fortified cereals, dark green and leafy vegetables, canned fish, as well as drinking milk and fortified plant beverages. Try to have three servings of calcium rich foods every day.

  • Vitamin B12

According to the National Library of Medicine 38% of older adults may exhibit mild vitamin B12 deficiency and depleted vitamin B12 stores. Low levels of vitamin B12 can cause anemia, neuropathy, and cognitive impairment. Fortunately, your doctor can determine your vitamin B12 levels with a simple blood test.

  • Fiber

For older adults experiencing constipation or other gastrointestinal issues, adding fiber to your diet can make a world of difference. Research from the Academy of Nutrition and Dietetics also shows that fiber can reduce your risk for heart disease as well as type 2 diabetes.

  • Potassium

Older adults should aim to consume 4,700 mg of potassium every day. You can incorporate more potassium into your diet by eating bananas, oranges, prunes, spinach, broccoli, and other fruits and vegetables.

Nutrition should be a priority at every age, but as we get older, our nutritional needs change. Liberty Lutheran believes in empowering seniors to improve their health, decrease stress, and attain their ideal levels of activity. Our abundant senior wellness programs focus on fitness, nutrition, and well-being to enhance your health and vitality in new ways. For more information on how we can help you maintain your health and achieve your fitness goals take a look at Liberty Lutheran’s senior wellness services

 

Poltergeist Anyone?

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Do you feel like the end of the year is flying by? Welcome to Throwback Thursday, as we take you back a week to Halloween:

Enter into Artman’s Haunted House. Walk through the black tunnel, as hands reach out from the walls and try to grab you. You emerge into a living room that at first glance seems somewhat normal except for the creepy pictures on the walls. Wait, who’s that creepy dude watching TV? And is Poltergeist playing or is the TV haunted?

You hurry down what can only be described as spider alley, fighting the cobwebs and avoiding the giant spider lurking from the ceiling. You stumble upon bars (a prison?), and realize that Santa is being held captive. You hear a scream and turn toward the sound to see a head on a platter served with a side of Santa’s elves.

You run to the next room and there’s a party going on, a party of skeletons drinking who knows what. You think you see the exit, but it’s too foggy to know for sure. You’ll have to brave the graveyard and the ghouls to find out.

Ah, you’re outside and the horror is over. Or is it? The band members playing music are Zombies. The food being served is: Frankenstein’s brain filled with worms (well, maybe it’s chocolate mousse with gummy worms); one-eyed Rice Krispy treats; witch lady fingers; pumpkin patch cupcakes; and apple cider.

You’re laughing and enjoying the beautiful weather and comradery of friends. And you’re ready to go through it again, because you had a blast.

Thanks to all the residents, family members and staff who volunteered their time to make this year’s haunted house a smashing success.

    • Residents who made the giant spider and other props as well as those who dressed up for the occasion (and the few who joined in as characters)
    • Alex’s son Simeon who helped create the prison
    • LaSalle High School students for creating the graveyard and exit
    • Staff for the phenomenal job of pulling it altogether: JJ, Madeleine, the FISH committee and Community Life for your leadership; Dining for the fabulous food; music therapist interns for the great music; Meriluz and Sarah for the grand entrance; Mary Ann for donating a lot of the decorations; maintenance for set design, set up and breakdown; and of course our the many wonderful staff and participants who joined as actors to bring characters to life.

 

Plans are already underway for next year. Artman’s plan is to make the haunted house bigger and better, and to open it up to families in our surrounding community.

A Day in the Life – Rose Richardson, Executive Director for The West Philadelphia Senior Community Center

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As part of our Day in the Life series, Rose Richardson, executive director for the West Philadelphia Senior Community Center shares how her day is shaped to help members and staff have a successful and meaningful time .

My day usually starts early in the morning. Today I got in around 6:30 so we could prepare breakfast for the members that were going on a trip. we always want to make sure they have something in their stomachs before they leave.

On a normal day, I usually get in and the first thing I do is walk around the building and check every room to make sure everything is set up for that morning’s programs. After that, I’ll check my e-mails to stay on top of things. We have a kitchen here, so I’ll also check in with the team in the kitchen to make sure they have everything they need for both breakfast and lunch. We have a great team that improvises really well if we run out of something.

Members often show up as early as 8:00 am. I’ll usually open The Center and work the front desk to greet them and help them sign in. The one thing I always tell my staff is to ‘treat every member as if we may be the only smile they see all day.’ That rule applies from the moment we open. I really enjoy being able to say hello to them first thing in the morning.

I’ll usually go back into my office before 9:00. Then, I meet with Julia Diggs, our program coordinator, to discuss the day’s activities and upcoming events. I’ll also meet with The Center’s counselor to discuss any cases she is managing. From there, I’ll check in with our In-Home Support Program (IHSP) about what they’re doing. IHSP serves as an incredibly positive resource for the older adults we serve. A lot of them may be isolated or managing significant challenges, whether they are physical or financial.

Our IHSP staff works very hard to make sure we’re meeting the needs of their program participants. For example, a participant may need a new refrigerator, or we may need to contact a contractor to complete some home repairs. In order to get these things done, we utilize discretionary spending, which requires a lot of paperwork, especially as IHSP is required to get two bids for each project or purchase.

Members usually continue to arrive throughout the morning.  We’ll be packed for classes and programs at around 10:00 and I’ll go out into our main area, called the Atrium, to say hello to everyone. This is my favorite part of the job. I try to give our members as much time as I can, whether it’s talking to them about things involving The Center or their personal life. For me, it’s important that they feel listened to.

In addition to the programs we offer, The Center also invites vendors to come in as a service to our members. The vendors range in services and products. For example, we have a man that comes in to sell shoes for people with diabetes, a woman who sells cakes, and we even have some staff from the local dollar store who bring products so we save the seniors a trip. Since Julia Diggs is on a trip today and we have a vendor coming in, I’ll make sure they’re all set up and have what they need.

Throughout the day, when I have the opportunity, I’ll focus on completing paperwork, which covers several areas. One of the areas that is so important is writing applications for funding. This can be a lengthy process and I’m really grateful to have the support of people at Liberty Lutheran and here at The Center. The other aspects include writing reports to demonstrate we’re in compliance or to earn accreditations from outside organizations.

On a normal day, The Center closes at 4:30 pm, and I’ll probably be here with staff until 5:30 to 6:00 in the evening either completing paperwork, planning for a trip or major event, or setting up for the morning programs and breakfast. This also includes preparing for our weekend events, which I usually attend.

Today, because we have a trip, I need to make sure that the SEPTA bus services shows up in the evening to take our members home. If they see the lights out in The Center, they’ll stop the route. Because our groups get back late, such as today, I’ll probably be here until they arrive home to make sure everyone gets their ride.

I have been in the senior services industry for over 25 years. I am so happy to be at The West Philadelphia Senior Community Center. Throughout my career I’ve worked to make sure that I’m meeting and anticipating the needs of older adults, especially those who may be underserved. I’m very thankful to have a great team that enhances the quality of life of our members. That’s incredibly important for the community we’re in. It’s absolutely rewarding and gratifying.

To learn more about The West Philadelphia Senior Community Center, please visit LibertyLutheran.org/west-philadelphia-senior-community-center.

For more information about our In-Home Support Program, please visit LibertyLutheran.org/lcfs-in-home-support-program.

Living Life to the Fullest at Paul’s Run

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A special message from Katrina Wise, Executive Director of Paul’s Run.

What comes to mind when you hear the phrase living life to the fullest? For our residents, it’s having fun, spending time with family and friends, sharing and giving to others, overcoming challenges, and finding meaning and purpose in every day activities.

When you give to Paul’s Run, you open a world of possibilities so that living life to the fullest isn’t just a phrase, it’s a way of life. Your kind generosity transforms lives through our Community Life Program.

Our Community Service Club gathers weekly to help those in need. One week they’re cooking a meal for a local women’s shelter, the next week they’re making sandwiches to feed the homeless. This summer they attended Camp Noah in Reading, PA to help children traumatized by the loss and devastation of Hurricane Maria. They enjoy making a difference in the lives of other.

This past spring, our Wii Bowling Club experienced the joy of victory as they were crowned champions of Northeast Philadelphia within a virtual bowling competition for older adults. This well-earned achievement is a point of pride, thanks to their hard work and dedication.

Your gift to Paul’s Run inspires residents and nurtures creativity. You foster an environment that highlights the lives of those who call Paul’s Run home.

At 102, Marion shares her poetry with friends and neighbors throughout our community. Always cheerful and positive, she greets everyone she meets with a warm smile. She became a celebrity this summer when 6ABC Action News featured Marion on their “Art of Aging” series.

For Marion, living life to the fullest is about enjoying every day at Paul’s Run. Her words ring true in this poem she calls “Enjoy Today.”

EnjoyToday
Let us not plan for tomorrow what we can enjoy today,
For time does not wait for us.
And like a clock the minutes tick away into another day,
The happiness which we could have enjoyed today,
But if postponed for tomorrow, might never come our way.
By Marion Stein

Thank you for bringing joy and fulfillment to our residents through diverse programs and activities offered by our Community Life team. Please make your gift now to support programs and services that help residents enjoy today.

Music Inspires Memories at Artman

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A special message from Janet Lorenzon, Executive Director of Artman:

Do certain songs take you back in time to special moments in your life?

It is undeniable that our hearts and minds are enriched by songs we hear. Its power to evoke emotion, nourish our spirits, and awaken memories is without end. At Artman, we see that power every day.

You can bring the gift of music to our residents. Let me show you how the power of music makes a difference by sharing Irene’s story.

In a recent music therapy session, Irene listened to a song that she remembered from her past. That simple act helped her recall the address of a former home. With the help of Google maps, the staff at Artman was able to find the house. When Irene saw images of the home, heartfelt memories came to mind of her children growing up – all from a single song.

In her words…

“It’s been a long time since I could remember a song and hum it. It brings me so much joy. The music program is the best thing Artman could have added to my agenda.

The music has helped me remember dancing with my husband in our home, and how we fell in love during the war. The songs have helped me remember recent things, and brought back a lot of special memories.

Music is everything. Memories are dear things. You have to hold onto them; and at 95, I’m so happy to have mine and I’m glad to have the music.”

When you give to Artman, you . With your support, Artman offers innovative and therapeutic programs like Music Therapy.

The relationship between music and wellbeing is clear. Its therapeutic nature strengthens emotional, physical, and cognitive health. Activities such as singing, playing instruments, and even just listening to music, provide rewarding experiences. Our music therapist is specially trained to develop activities shaped around each resident’s individual life experiences.

Please make your gift today to awaken memories and create positive experiences for our residents. As Irene says, memories are dear things.

Yours truly,
Janet Lorenzon
Executive Director

P.S. Music awakens fond memories for Artman residents.

Heat Stroke, Skin Cancer, and Senior Health

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As the dog days of summer are upon us and heat continues, it’s important to take steps to avoid heat stroke, protect yourself from melanoma, and stay safe in the sun. Older adults are more likely to have medical conditions that change normal body responses to heat; this includes affecting the body’s ability to sweat and regulate body temperature.

Anthony Byers, director of The Becoming Center offers some great tips on how older adults can stay safe and avoid heat stroke:

  • Stay in air-conditioned buildings as much as possible. If your home doesn’t have air conditioning, contact Your Way Home Montgomery County which is operated by the Montgomery County Aging and Adult Services Center.
  • Do not rely on fans as your main cooling source when it’s really hot outside. During the summer, ceiling fans should rotate in a counterclockwise direction as that creates a cool downward airflow.
  • Drink more water than usual and don’t wait until you’re thirsty to drink
    • If your doctor limits the amount of fluids you drink or has you on water pills, ask them how much you should drink during hot weather.
  • Don’t use your stove or oven to cook if you don’t have to – it will make you and your house hotter.
  • Wear loose fitting, lightweight clothing.
  • Take cool showers or baths to cool down.
  • Do not engage in very strenuous activities and get plenty of rest.
  • Check on a friend or neighbor and have someone do the same for you.

Skin cancer is the most common cancer in the United States with nearly 5 million people treated for skin cancer each year. Melanoma, a form of skin cancer, causes an estimated 10,000 deaths in the U.S annually.

Almost one-third of all U.S. adults get sunburned each year and on average, the risk for developing melanoma doubles if one has had more than five sunburns in their lifetime. In the last decade, there has been a 53% increase in new melanoma cases with a predicted 175,000 cases in 2018 alone. For those over 65, there is a between a 40 and 50 percent chance they have at least one skin cancer lesion during their lifetime.

While these statistics can be alarming, the good news is that melanoma and other related benign skin lesions can be prevented even later in life. Recommendations for older adults to reduce the risk of skin damage and skin cancer include:

  • Seek shade before you need relief from the sun. Take breaks when working outdoors to rest under a tree or umbrella.
  • Limit outdoor activity between 10 a.m. and 4 p.m., the peak times for sunlight. Remember that sunburn can happen even on cloudy and overcast days.
  • Wear clothing from a tightly woven fabric and wear darker colors. Some clothing brands are certified under international standards to provide ultraviolet protection.
  • Sunglasses that block both UVA and UVB rays offer the best protection.
  • When applying sunscreen, use a broad spectrum sunscreen with a minimum SPF of 15 before you go outside. Add thick layer to all exposed areas of skin and don’t forget hard to reach places such as your back.
  • Reapply sunscreen after 2 hours or after perspiring heavily, swimming or toweling off.
  • Be extra careful around surfaces that reflect the sun’s rays, such as sand, water and concrete. UVA and UVB light can reflect off these surfaces and cause sunburn and skin damage.

By following these suggestions, you can safely enjoy the great outdoors while protecting yourself from heat stroke, sunburn, and an increased risk of developing melanoma.

For more information about joining the Becoming Center, please visit our site at BecomingCenter.org.