Active in body, mind and spirit
- June 2004
- Français
In Ontario, June is Seniors' Month, and this year the theme is Active in Body, Mind and Spirit. Gone are the days of retiring to the rocking chair at age 65 – today's seniors are healthier and live longer than their parents and grandparents. Maintaining quality of life as we age requires that we lead a balanced lifestyle – in the food we eat, the quantity and type of exercise we do, having a safe environment at home, and making regular visits to a health care practitioner.
A Balanced Diet
Diet is one of the cornerstones of a healthy lifestyle says Dinah Holmes, Clinical Dietitian with the Niagara Health System. Her 28 years in providing diet counselling to the community has shown that a few general rules can form the basis for a balanced diet. "As we age, our calorie requirements go down, but our nutrient requirements stay the same," Dinah says. "The food choices we make become more important, particularly because appetite can also decrease. Choosing from the four basic food groups is important, because if healthy choices are not made, the result can be malnutrition."
Canada's Food Guide recommends the following:
- Grains – minimum 5 servings per day such as 1 slice of bread, ½ cup of rice or pasta, ¾ cup of cereal, ½ bagel. Choose whole grain products more often.
- Fruits & Vegetables – minimum 5 servings per day such as 1 piece of fruit, ½ cup of fruit cocktail or applesauce, ½ cup carrots, peas, etc. Choose dark green and orange vegetables and orange fruit more often.
- Milk & Milk Products – minimum 2-3 servings per day such as 1 cup milk, 2 slices cheese, ¾ cup yoghurt. Choose lower-fat milk products more often.
- Meat & Alternatives – minimum 2 servings per day such as 2-3 oz of meat, poultry or fish, 2 eggs, ½ to ¾ cup beans or lentils, 1/3 cup (10 grams) tofu, 2 tbsp. peanut butter, 1/3 cup nuts/seeds. Choose leaner meats, poultry and fish, as well as dried peas, beans and lentils more often.
How can we ensure we are eating properly on a regular basis? "By posting the Canada Food Guide list on their refrigerator, people will have a checklist handy," Dinah says. "And, to start off on the right foot, I recommend that seniors monitor their daily food consumption over one week to determine their current diet, and then make necessary changes to include all food groups. Another key is having a variety of foods within each of the groups on hand to ensure you're getting all the nutrients you need. If people aren't getting what they need, then a multi-vitamin mineral supplement can provide necessary nutrients."
Regular Exercise
Another key element in a healthy lifestyle is exercise. As we age, it is important to maintain muscle tone and flexibility, and there is an ever-growing list of exercises that can help accomplish this. Whether it is ballroom dancing, yoga, Tai-Chi, low-impact aerobics, walking, gardening, tennis, golfing, or other outdoor pursuits, doing some form of activity every day is recommended by Canada's Physical Activity Guide for Older Adults. Chris Pollard, a Physiotherapy Manager with the Niagara Health System, says combining endurance, flexibility, strength and balance in activities will have the highest benefit.
- Endurance – moving large muscle groups for a period of time such as swimming, dancing, walking, or cycling. Can be done daily, starting with 10 minutes per day.
- Flexibility – stretching and gaining a full range of joint motion such as yoga or Tai Chi. Can be done daily, starting with 5 minutes per day.
- Strength and Balance – activities that challenge your muscles such as wall push-ups or carrying laundry or groceries. Can be done 2-4 times per week.
"An important part of doing activities that involve strength and balance is that challenging your muscles will also help to keep your bones strong," Chris explains. "If seniors are not sure how to add physical activities to their lives, I encourage them to talk to their doctor or health care practitioner."
Being out and about and interacting with others is a positive side effect of taking a low-impact aerobics class, and in Niagara-on-the-Lake, the hospital has been offering exercise classes to the community for about five years. "We average about 20 participants who come to our one-hour classes once a week," says organizer Deb Wey. "The class offers low-impact aerobics with weight training and our goal is to keep healthy people independent. Most of our members have a health condition such as diabetes or arthritis, but they still make the effort to exercise and remain limber. One of our members uses a cane, and yet she comes out and participates by using her cane and a supporting chair." Most communities offer exercise programs for all ages, at an affordable cost.
Preventing Falls in the Home
What can hold seniors back from exercising is a fear of falling, and nowhere is there more risk than at home. Bathrooms, bedrooms and stairs are the most common locations for falling, says Francoise Hubley, of the Regional Niagara Public Health Department. As a Public Health Nurse for the Injury and Substance Abuse Prevention Programs, Francoise works hard to educate seniors and their family members about the risks associated with scatter rugs, using that rickety kitchen chair to get hard-to-reach items, not having grab bars in bathrooms or handrails on stairs, not having medication clearly labeled, and a host of other risks in the home. The program has developed a pamphlet titled Are You in Jeopardy? Home Safety Checklist, and an accompanying video to encourage seniors to assess their own homes and make necessary improvements. "We have trained volunteers who give presentations to seniors groups, church groups, clubs and tenants in apartment buildings," Francoise says. "As well, the video is available through Public Health by calling 905-688-8248 and the pamphlet is posted on our website at www.regional.niagara.on.ca/living/seniors in libraries, some doctors' offices and pharmacies."
"Creating a safe environment goes a long way, but seniors have to be able to access help quickly after a fall," Francoise says. "For some, a personal response service such as Lifeline may be appropriate."
Annual Check-Up
The final cornerstone in a healthy lifestyle is making sure annual appointments are made with a health care practitioner, usually a family doctor or nurse practitioner. Dr. Raymond Harb is chief of staff at Shaver & Niagara Rehab Site with the Niagara Health System, and says about 50% of his patients are seniors. "It is very important to have that annual check up with your doctor, and to have more frequent appointments if there is a condition which needs monitoring," says Dr. Harb. "The annual check up really is crucial, because as we all know, seniors are more at risk for developing conditions such as diabetes, hypertension (high blood pressure), angina, chronic heart condition, and more. Many times, I have patients who tell me they have frequent indigestion, and further investigation shows that in fact, they have angina. A condition like angina is highly treatable, but if it is not treated, the patient can have a heart attack. I strongly recommend that starting at age 55, an annual physical examination is made. From age 65 on, there must be an annual physical."
Not only is the physical body examined during an annual physical, says Dr. Harb. "I also take a close look at their social and emotional well-being, as well as the support they have from family and friends." In addition, Dr. Harb ensures patients are aware of the need for a healthy diet, regular exercise and having alcohol and tobacco in moderation.
By taking a few moments to review the cornerstones of healthy living, we can ensure that we age with quality of life, a sense of belonging and wellbeing. Being healthy in mind, body and spirit is what it's all about!