As we are on the verge of adulthood, our parents will soon be senior citizens. Unfortunately, there is a small difference between having high cholesterol and dying of a heart attack. Whether or not we thrive as we age is up to our lifestyle habits, now. Although it is hard to teach old dogs new tricks, these new tricks are of utmost importance and are easy to learn.
1. Get friendly with fiber.
Fiber is found in fruits, vegetables, whole grains, nuts, and seeds. It helps us take a number two, prevent diabetes by maintaining blood glucose levels, maintains our optimal physiques, and even lowers cholesterol levels. Fiber is high in lots of my favorite foods, like blueberries and oatmeal. What plant foods could you and your parents agree to try?
2. Biggest nutrient bang for caloric buck.With aging, and the slowing metabolic rate, the body will need fewer calories, but the same amount of nutrients. In order for our parents to meet their needs, it is important that they avoid empty calories from processed fats and added sugars by consuming a variety of whole foods. Have fun implementing the rainbow! According to The Unprocessed Chef, Chef AJ, “White powder is crack!” Minimize the white sugar, white flour, and white salt slowly, with little changes, like switching from white bread to a whole grain option and using sweet high fiber dates to sweeten your homemade desserts.
3. Jump around!Did you know that just jumping in place can increase bone mineral density? The aging population, of women especially, is at risk for decreased bone mass. To combat this, weight bearing, resistance exercises are recommended. For the aging population, daily tasks, like doing the laundry and walking the dog, are considered fabulous physical activities. You don’t have to beg them to get on the bench rack, maybe just offer to help carry the groceries in. Or, actually, you should cheer them on!4. Decrease the meaty and deep fried.
Most parents are probably concerned about cholesterol. That is because cholesterol is not a nutrient, so any cholesterol that we eat is unnecessary. Unless your parents don’t consume any animal products, they are likely to have high cholesterol. Talk to your parents about trying leaner protein sources and foods high in fiber that they might like. Also, educate them about the importance of finding healthier options that they like because someone who appears to be 50 and fit could have clogged arteries on the inside.
5. Boost memory with omega-3 fatty acids.
Omega-3 essential fatty acids lead to DHA production. DHA is the most abundant fatty acid in the brain so, according to Registered Dietitian Andrea Giancoli, “It makes sense that if you have higher levels of DHA in the blood, the brain will operate more efficiently.” Sources are seafood, algae (like spirulina), hemp seeds, chia seeds, flax seeds, walnuts, and even green leafy vegetables have omega-3s!6. Stretch.
You know those sad old people walking down the street who are so stiff that they probably can’t even stand up straight? It is your duty to prevent that from being your parents by showing them easy stretches to do first think in the morning. Just stand up, and reach for the stars! Maybe even a slight back bend. Then, reach up and over to the right and left. Ah, now those muscle fibers in dad’s spine are loosened up. If we neglect to stretch and move our muscles every day, our range of motion will decrease and, eventually, those muscle fibers will build up and stiffen up so much that it will be almost impossible to move properly. The morning backbend is essential because almost every older person has a stiff back.7. Get the D!
Vitamin D is less able to be absorbed from food and is less able to be synthesized by the UV rays in older adults. Just 15 minutes at peak sunshine for pale individuals, and up to 40 minutes for darker skinned individuals should provide adequate vitamin D, maybe more for older folks, though, so encourage your parents to spend some time in the sun. Food sources include cod liver oil, swordfish, salmon, and other seafood, fortified orange juice and milks, cereals, egg yolks and even mushrooms.8. Say thank you.
Now that I am living out, I realize all the amazing things my parents did for me that I was so ungrateful for. Gosh, was I a brat! I remember complaining about my packed lunches. Oh, man, what I would do for one of those homemade sandwiches, right now! Whoever your care provider was, send them a text right now. Give thanks for helping you make it this far. I am sure they want to meet your children. Remind them that these behavior changes may not be easy, but they will be worth it. Heart health, energy, vigor, strength, and cognitive function will only decline if we let them!
