Blogging, Healthy Lifestyle

Healthy Eating Tips for Seniors

Growing up, I have seen how my parents change their diet. Before, they ate too many calories. But as they grow older, they start to limit their calorie intake and focus on certain nutrients. Getting old is part of life, and changing diet may not be your specialty. The transition is always the hardest. Below are some healthy eating tips for the seniors in your family: 

Stay Hydrated As Always 

Experts say that the sensation of thirst declines with age, making seniors at risk of dehydration. That is why encouraging a senior to drink at home will be tricky. Aside from water, there are other sources of fluids you can let your parents consume. Instead of sweetened beverages and fruit juice, there are other excellent alternatives, including teas, fruits, and vegetables. Green, black, and white tea is not only refreshing but also nutrient-packed. It is rich in flavonols, theaflavins, catechins, or polyphenols, which are believed to reduce blood sugar, improve digestion, promote digestion, offer extra protection against cancer, and promote brain function. Other foods high in water content include melons, celery, strawberries, broccoli, pineapple, bell peppers, oranges, peaches, and pineapple. 

A Variety of Foods Should Be a Top Priority

To get all the nutrients a senior needs, a varied diet plan is key. But when we age, our digestion slows down, causing constipation. We cannot eat a lot of food as we used to. This is where a food supplement can come to your rescue. That means you can get all the nutrients your body requires. But some seniors may still have strong digestion. If that is the case with an elderly person in your family, make sure his/her diet plan consists of whole grains, low-fat dairy, lean protein, vegetables, and fruits. 

Keep Salt to a Minimum 

Aside from the sense of thirst, seniors start losing their sense of taste as well. If you are wondering what’s wrong with your mom’s cooking skills, you now know why. Studies have suggested that too much salt intake increases a person’s risk of high blood pressure, serious cardiovascular complications, kidney disease, and stroke. So, keep their salt intake to a minimum. Every person should only take around 2,300 mg of sodium every day, according to experts. Nutritional salt alternatives include garlic, lemon juice, ground black pepper, dill, onion powder, nutritional yeast, balsamic vinegar, smoked paprika, truffle oil, rosemary, and ginger. 

Find Time to Read Nutritional Labels in Every Product You Buy From Grocery Stores

While it may sound daunting, take your time to read the nutritional labels in all products you buy in the mall. Look at the amount of sugar, added fat, and sodium. Get rid of stuff that is high in any of these departments. Look for other alternatives that are healthier and safer. Although it takes a few hours for you to buy your food, it is worth it. 

Follow Every Recommended Serving

A senior in the family may encounter some trouble following the recommended serving sizes. It is normal and part of the process. Instruct them to be more committed to their goals. Always remind them to be patient, persistent, and resilient no matter what. Failure is always there. But once they surpass everything, everything will be easy. 

Focus on Your Healthy Fat Intake

There are different types of fat. These are unsaturated, saturated, and trans fat. Unsaturated fats are found to improve blood cholesterol levels, stabilize heart rhythms, ease inflammation, and play other body functions. Saturated fats can put you in danger when taken in high amounts. They are found in ice cream, cheese, and beef. On the other hand, trans fat is made by heating liquid oils from vegetables. Like saturated fats, they lower good HDL, raise bad LDL, create inflammation, and contribute to insulin resistance. 

Plan Their Meals 

Switching to a new diet is challenging. But with careful planning, it will be less stressful than you have ever thought. Do some research online as well. You should not forget to hire a nutritionist and other certified medical specialists for your peace of mind. An expert will stay beside you whatever happens. 

Do you need other information on health, fitness, and diet? Feel free to browse our site for further information!

Healthy Lifestyle

Have You Nailed The Perfect Skincare Routine?

Having great skin is something most people strive for. For some, radiant skin comes naturally but even then, there are still some products that can be used to keep skin looking fresh and healthy. However, as there is an abundance of different products available these days, it’s hard to know what products are going to do what.

Unfortunately, everyone has a different skin type, so one skincare routine may work for one and not for another. Most common skin types include dry skin, oily skin, combination skin, and acne-prone skin, amongst others.

Although there are various different products and brands of skincare, there are some universal products we should all be using to keep our skin looking fresh.

Face Wash

We should all be washing our faces at least once a day. In some cases, washing our face morning and night is recommended, but it depends on the face wash being used. Any face wash with an exfoliant should only be used once a day. Most face washes nowadays come in morning and evening formulas so you know which one should be used and when. Washing your face in the morning as soon as you wake up ensures that your face is clean before doing your morning skincare routine. The face wash can remove any dirt build-up or sweat that’s occurred overnight. Once the face is clean, you can then proceed with serums, makeup, and moisturizers.

Washing your face is in the evening is perhaps the most important time to wash your face. During the day, your face will sweat, collect bacteria, and have a build-up of other products on it. The last thing you want to do is go to bed and rub your dirty face over your pillows and cover them with what’s on your face. This is especially important if you have worn make-up during the day as it can dry out your skin if not washed off properly in the evening.

SPF

One of the most neglected but important skincare products is SPF. Even when it’s not sunny outside, SPF should be worn as it protects our skin from harmful UV rays. Not only doesn’t it stop our skin from burning and drying out, but it can also slow down the aging process and reduce wrinkles.

Depending on your skin type, there are different SPFs to try. Most SPFs are oil-based, so if you have oily skin, opt for one that’s not oil-based. Usually, the SPF designed for acne-prone skin is best if you have oily skin.

You can apply SPF in the morning after you have applied all of your other treatments. It should be the last product you apply to your skin to ensure maximum coverage.

Moisturiser

This is a well-recognized product and should be used twice a day. Once in the morning after washing your face and once in the evening after washing your face. Again, depending on your skin type, there are different types of moisturizers. If you have oily skin, it’s best to use water-based moisturizers. If you have dry skin, a creamier moisturizer can be used to hydrate the skin.

The purpose of Moisturiser is to lock in any serums that you have put on your face beforehand as well as add moisture to the skin, keeping it plump and healthy. Serums are most commonly used in the evening after washing the face and they can often be quite watery, the moisturizer will keep the serum in place so that the skin can absorb it as well as possible.

Serums

Serums don’t have to be used daily and they can be used to treat different concerns. If you have dull skin, vitamin c serums can be used to brighten the skin. If you suffer from blackheads, salicylic serums can be used to melt impurities. Glycolic serums can be used to mend broken and wounded skin. Before starting to use certain serums, do your research to ensure you’ll benefit from their use. Also do a patch test to ensure you’re not allergic to any of the serum’s ingredients.

Everyone’s skin is different, but these products should be used in everyone’s daily routine. For more specific products, consult with a dermatologist.

Healthy Lifestyle

Questions to Help You Pick a Diet that Best Suits Your Unique Needs and Health Requirements

A diet that works for an individual may not work for others. Every person has different health needs. However, some people switch to a diet when it is the talk of the town, leading to nutrient deficiencies and high costs. So, when you have plans to turn to a new diet, be sure it fits your lifestyle. Below, we also gather a few questions that will help you choose a diet that best suits your unique health requirements: 

Do You Need a Diet? 

Who does not want to stay ripped and sexy? Every man and woman dreams of that. But do you need a diet at the moment? If you have had a baby recently, a diet may not be a bright idea, especially when you are breastfeeding. Remember, you need enough calories to produce quality breast milk, and enough of it, for your baby. If you are in a different situation, a diet may be perfect. 

How Much Are You Willing to Spend? What is Your Budget? 

You probably are tempted to shop for the best weight loss plan. But pause and decide if you have enough money to invest or how much money you are willing to spend. Once you know your budget, you need to assess every diet plan on your list. Be sure to evaluate every possible cost you have to pay in the long run. Usually, it includes food, reference materials, exercise classes, and services that offer support. Also, I would like to emphasize that the cost of a specific diet program does not mean you will lose your desired weight. It requires a lot of commitment, effort, time, and patience. 

Do You Have Some Health Issues? 

Yes, you have to consider your health when selecting a diet. Consult your physician to know if you have a health problem. Of course, I do not want you to be ill. But it is helpful to have yourself checked ahead of time. 

Suppose you have diabetes. Experts recommend a diet rich in lean protein, fiber, vegetables, fruits, low-fat dairy, and vegetable-based fats. Then, limit processed carbs. 

Let’s say you have high blood pressure. So, you can be a great candidate for a Dietary Approaches to Stop Hypertension (DASH) program. It focuses on lean meats, fruits, whole grains, and vegetables. 

If you have arthritis, take advantage of plans that do not require any strenuous exercise workout routines. Seek the assistance of a professional to make a decision you would not regret. 

How About Your Schedule? Do You Have Time to Prepare Your Food Yourself? 

While preparing your food is a fulfilling experience, it would be impossible to do and achieve if you have a busy schedule. Why don’t you try a diet delivery meal program? Yes, you read it right. A diet delivery meal program from a trusted company gives you enough time to make your fitness goals happen and allows you to track your calorie intake. But before you sign up for a meal delivery service, determine if the company has been in the industry for years. Then, do some research on their ingredients. Although the process is daunting, your effort will pay off at the end of the day. 

Do You Have Social Support? 

The lack of social support is one of the reasons people fail with their fitness and weight goals. To be more accountable with your objective and be more inspired to go beyond your limits, you need social support. It could be your partner, sibling, parent, close friend, colleague, or everyone. No man is an island indeed. 

Does Exercise Play A Significant Role? 

Of course! Exercise and nutrition are interrelated with each other. While you are transitioning to a new diet, focus on your workout routine. You can start walking, jogging, cycling, weight training, interval training, swimming, pilates, and yoga. To know other best exercises for your continuous weight loss, hiring a fitness trainer can make a big difference. If you do not have the budget to work with a specialist, do not worry, as there are specific video tutorials you can find online. 

Look for a diet plan that reaches or exceeds your needs today!