Be Well

As we introduced in last week's Golden Nuggets edition, it is 2018's National Safety Month. Every year, the National Safety Council leads the campaign to raise awareness for better safety in our daily lives, our homes and our workplaces. Each week in June has a theme. This year they are Week 1: Emergency Preparedness, Week 2: Wellness, Week 3: Falls, Week 4: Driving. This week is week two, so today, we are focusing on wellness in seniors.

It is a known fact, that as we age, so do our bodies. The process itself is inevitable, but the journey toward it is frought with chances to influence it to our own tastes. These chances are grounded in our daily choices - will we eat ice cream or salad, will we walk today or sit on the couch, will we watch tv all day or read a good book? Our choices affect our health and wellness - mental, emotional, physical and spiritual. We should want to make choices that promote our positive health and wellness. These choices will lead to better health in our later years and save us money. 

Good Nutritious Choices

A friend once said to me, "If you can't read it, don't eat it." She was referring to the list of ingredients included on all food items in the grocery store. If you can't read an ingredient, you don't know what you're putting in your body. Is it really nutritious? Read the labels.

​Bright, or deep colored foods are always the best choice as they are indicators of

foods high in nutrients. A healthy meal can include each of the following:

• Lean protein (lean meats, salmon, eggs, beans)
• Fruits and vegetables (bright colors like orange, red, green, and purple)
• Whole grains (brown rice, whole wheat pasta, quinoa)
• Low-fat dairy (or nondairy like soy or almond)

Use recommended serving sizes. You don't want to overstuff yourself as it hinders good digestion, and can add weight. Read more at Healthy Eating Tips for Seniors on the site for the National Council on Aging.

Aerobic +

It's a proven fact that if we exercise, we reduce the risk of various deseases and health issues. Movement and exercise uses our muscles and our various systems (ie. respiratory system) keeping them healthy

and strong. Furthermore, exercising can help us stay balanced as we get older. Here are some recommended exercises for seniors to stay healthy: 1) Single limb stance 2) Walking heel to toe 3) Rock the boat 4) Clock reach 5) Back leg raises 6) Single limb stance and arm 7) Single leg raise 8) Balancing wand 9) Wall pushups 10) Marching in place 11) Toe lifts 12) Shoulder rolls 13) Hand and finger exercises 14) Calf stretches. You can read all about these in 14 Exercises for Seniors to Improve Strength and Balance, by Jane Macpherson, May 2017, in Philip's Lifeline.

Other great exercises include walking, hiking, biking or joining a gym to do recommended exercises. The important thing is to stay active, get your body moving!

It's Summer! Stay safe!

It's summer! Summer means warm weather, sunny days and nice tall glasses of lemonade. It also means risk of sunburn, sun poisoning, heat exhaustion etc. How do you protect yourself as a senior?

1. Stay hydrated - make sure you are drinking enough water.
2. Keep in touch - make sure to check in with family or neighbors so they don't worry.
3. Dress for the weather - wear light colored clothes that don't absorb so much heat from the sun, but cover up to prevent burning. Wear a hat.
4. Protect your eyes - wear sunglasses, the glare from the sun and the brightness can sometimes be too much.
5. Wear sunblock - use spf 50 or above and protect your exposed skin from harmful UV rays.
6. Use bug spray - mosquitos, ticks and gnats are out in full force this season. Use bug spray and protect yourself against bites and diseases these bugs may carry.
Keep yourself safe this summer! For more, read 12 Summer Safety Tips for Seniors, by Gillian Kruse, June 13, 2018, on Care.com.

Keep yourself safe and conscious of your health and wellness this summer, and every day for the rest of your life. It will set the course for your journey.