Monday, September 14, 2020

Senior Friendly Activities

written by Jami Menendez

Have you ever met someone who was a social butterfly, who just lived for getting out of the house, meeting new people, and exploring the world around them? Maybe you can relate to this curious and explorative personality. As with most personality traits, a social and inquisitive person will likely remain that way their entire life.

As a mother of 4, I have watched my children grow from infancy to adolescence, and who they were as toddlers has never really changed. The super social explorer is still super social and wanting to go and do something constantly. The particular, individualistic child is just as particular as she was as a newborn, just in different areas.

So if personalities don't really change over time, you probably know some older family members or friends that were adventurous and loved travel and experiencing new things. Now imagine how that person might feel if they were confined to a wheelchair or quarantined to their home or to one room in a facility. Who they are hasn't changed. What lights their eyes and speaks to their soul hasn't changed - just their circumstances. How can we help them feel that sense of adventure they enjoyed so freely in their younger years?

Below you will find some "Senior Friendly" ideas to help that adventurous spirit find their light again.

3 Senior Friendly Activities & Where to Find Them

  • Nature walks - In West Virginia we are blessed to have beautiful scenery nearly everywhere you look. However, not all majestic trails are made for those with mobility issues. Here are a few places that are ideal for those who can't climb steps or easily navigate rough terrain.
    1. Cool Spring Nature Preserve - Cool Spring Nature Preserve consists of 63 acres of forest, meadow and marsh in southern Jefferson County, West Virginia. Bullskin Run, a major stream with significant historical value, borders one side of the preserve. Cool Spring is also designated as a “birding hotspot.” The trails are very easy terrain and wheelchair friendly. https://www.potomacaudubon.org/preserves/cool-spring/
    2. Poor House Farm Park - Located in Berkeley County, this park is home to 137 acres of scenic views, hiking trails, mountain biking trails, a playground, and a fishing pond. The trail around the pond is mostly paved and easily navigated by individuals with limited mobility. http://mbcparks-rec.org/parks-and-facilities/poor-house-farm-park/
    3. Harpers Ferry Virginius Island Trail - Located along the the northern bank of the Shenandoah River off of Shenandoah St, this easy stroll is ideal for those with limited mobility. It is 2 miles, round trip with only a 45 ft change in elevation.  https://www.nps.gov/hafe/planyourvisit/virginius-island-trail.htm
    4. West Fork River Rail-Trail - Worth the drive, West Virginia’s West Fork River Rail-Trail provides a snapshot of some of the most beautiful scenery in this region. The trail’s path was once used by the far-reaching Baltimore & Ohio Railroad to deliver coal. Today’s plans however, are to transport people and link this rail-trail to the American Discovery Trail. The eastern portion of the West Fork River Trail through Marion County is paved; its western end in Harrison County has a crushed limestone surface. http://wvrailtrails.org/rail-trail/west-fork-river-trail/
  • Local Events - Every region of West Virginia has its own festivals, fairs, and special events. However, the info on each event can be hard to find, so we have gathered a few that are ideal for seniors.
    1. Tomato Fest 2020 - Presented by the Berkeley-Jefferson Extension Master, this event features tomato tastings, gardening exhibits, activities for kids, concessions & a bake sale. https://wvtourism.com/event/tomato-fest-2/
    2. County/State Fairs/Festivals - Most counties in your geographic area hold some type of fair or festival. In the Mountain State you are likely to find livestock shows, tractor pulls, and concerts at your local fair, along with fun activities for kids and lots of food options. Most have handicap accessible facilities. Here are a few located in or around the Eastern Panhandle. 
      1. Berkeley County Youth Fair https://berkeleycountyyouthfair.org/
      2. Jefferson County Fair http://www.jeffersoncountyfairwv.org/
      3. Hampshire County Fair http://www.hampshirecountyfair.com/
      4. Mountain State Forest Festival https://www.forestfestival.com/
    3. Craft Fairs - Many retirees take up a hobby in their retirement years. Craft fairs are usually filled with seniors who have turned their retirement hobby into a small business. Along side younger crafters and entrepreneurs, these fairs provide an eclectic array of handmade creations that excite and inspire.
      1. Mountain Heritage Arts & Crafts Festival - http://www.mhacfestival.org/
      2. Morgan County Expo - http://www.morgancountyexpo.com/
      3. Mountain State Art & Craft Fair - http://msacf.com/
Hopefully this has given you some ideas on things you can do that are Senior Friendly. There is absolutely no reason to sit around the house staring at the TV. I'm reminded of the Dr. Seuss book Oh, The Places You'll Go! There a place dubbed "The Waiting Place" 

"....for people just waiting. Waiting for a train to go or a bus to come, or a plane to go or the mail to come, or the rain to go or the phone to ring, or the snow to snow or waiting around for a Yes or No, or waiting for their hair to grow.........waiting around for Friday night.....for a pot to boil, or a Better Break....Everyone is just waiting."

Time is precious. Regardless of how many minutes are left in this life, every one is equally precious. Let's make the most of them! 

     

 

 

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Friday, June 5, 2020

5 Essential Nutrients for Optimal Senior Nutrition

Written by Jami Menendez

Every human on Earth needs a balanced diet - proteins, fats, vitamins, minerals, etc. However, all food is NOT the same and all people are NOT the same. Babies need specific nutrients that an adult does not need. There are also certain foods a baby cannot eat because they could cause severe illness. These same foods are eaten frequently by adults with little to no adverse effects. 

But do all adults need the same nutrients? The answer is yes and no. Most adults need the same nutrients, but in different quantities in relation to their age and gender.

Let's focus primarily on the Senior population - adults 65 or older. Their bodies function very differently from that of a 25 year old. Their daily routines are different, and the wear and tear from decades of use has begun showing in very big ways - arthritis, osteoporosis, neuropathy, slowed organ function, etc.


Despite all the ailments plaguing the senior population, there is still much to be said and done in the way of combating these ailments through nutrition. Much like an athlete monitors macronutrients for optimal physical performance, seniors can improve their overall health by eating foods dense in the right nutrients for their well used body. Everyone gets older, but with the right food choices, getting older can be more enjoyable.
 

5 Essential Nutrients for Optimal Senior Nutrition


  1. Omega-3 Fatty Acids - Usually derived from fish oils, not only are they important for all ages, but Omega-3s are especially helpful for seniors to fight against cancer, rheumatic diseases, arthritis, and heart disease. They also have been found to slow the progression of Macular Degeneration - a condition where vision rapidly declines. 1 Omega-3s are also excellent for brain health. In fact, they are essential for normal brain function. Maintaining brain function can help combat Alzheimer's and other cognitive impairments that can come with age. 2 Foods rich in Omega-3s include: salmon, avocados, sardines, canola oil, walnuts, tuna, and coconut oil. 
  2. Calcium - One of the building blocks of our bones, Calcium is so essential to the body that if we don't consume enough of it our body will actually break down our bones to have the necessary supply. This can lead to osteoporosis and other chronic health concerns. It's recommended that people over 50 consume at least 1500mg daily.1 Foods rich in Calcium are milk, yogurt, cheese, leafy greens, sesame seeds, chia seeds, cooked wing beans, and rhubarb.3  
  3. Fiber - Aging slows down our digestive system (among other things). This often leads to constipation, which can be very uncomfortable and cause some very serious issues. Foods rich in Fiber help promote proper digestion so things can get moving the way they should. Also, Fiber have been thought to help reduce the risk of heart disease. Many people think of supplements and cereals as the best sources of Fiber. However, there lots of vegetables and legumes high in Fiber: beans, elderberries, peas, pine nuts, acorn squash, dried figs, pears, prunes, guava, avocado, and breadfruit.4 
  4. Iron - A producer of hemoglobin, it helps to ensure oxygen is carried throughout the body. An Iron insufficiency, also called anemia, leads to lethargy, shortness of breath, pale skin, headache or dizziness, etc.5 Foods rich in iron include: liver, lean red meats, chicken, seafood, tofu, nuts, eggs, spinach, kale, seaweed, broccoli, asparagus, and watercress.6 
  5. Magnesium - A vital component of over 300 physiological functions in the body, Magnesium impacts heart health, mental health, the immune system, and bone density.1 It's recommended that men over 50 have at least 420mg of Magnesium a day. Women over 50 should have no less than 320mg of Magnesium daily. Luckily, food rich in Magnesium are very easy to find - almonds, pumpkin seeds, chia seeds, dark chocolate (a personal favorite), peanuts, popcorn, hazelnuts, oats, cocoa, etc.7
This is not a comprehensive list of essential nutrients, but it is a great start when meal planning for anyone over 50. Seniors have challenges and illnesses more prevalent in old age. A diet dense in nutrient rich, whole foods can help reduce illness and create a healthier, richer life. Who doesn't want that?!

It is a concern of many Seniors with mobility concerns that planning nutritious meals is too physically demanding. This is often why malnutrition occurs in Seniors. There are options to help ensure healthy meals are available. Many Seniors have a caregiver come a few times a week to help with meal planning and prep to ensure they receive proper nutrition.

In recent years, meal delivery services have emerged that specialize in catering to the specific dietary needs of Seniors. One great example is Silver Cuisine, which was created by a physician. They customize meals with Seniors in mind. You can even choose from different diet modifications like Heart Healthy or Menopause. Meals are then delivered directly to your front door.

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