University of Wisconsin - Extension

MADISON, Wis.:"Healthy eating and regular physical activity are essential for good health at any age," says Susan Nitzke, UW-Madison/Extension nutrition specialist. "They can lower your risk for chronic diseases, help ward off depression and keep your mind sharp as you get older."

"It's never too late to make healthy changes in your life," Nitzke says. People with special conditions, such as hypertension, diabetes or heart disease, should check with their health care provider for specific advice before beginning new physical activities. Older adults also need to be wary of expensive and potentially harmful fad diets and products like diet pills that may contain ephedra.

To help older adults eat well, The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDKD) offers the following tips for healthy eating:

• Eat breakfast every day.

• Select high-fiber foods like whole grain breads and cereals, beans, vegetables and fruits. They can help keep you regular and lower your risk for chronic diseases.

• Choose lean beef, turkey breast, fish or chicken with the skin removed to lower the fat and calories in your meals. As you age, your body needs fewer calories, especially if you're not very active.

• Have three servings of low-fat milk, yogurt or cheese a day. Dairy products are high in calcium and vitamin D and help keep your bones strong as you age. If you have trouble digesting or do not like dairy products, try reduced-lactose milk products, or calcium-fortified orange juice, soy-based beverages or tofu. Talk to your health care provider about taking a calcium and vitamin D supplement.

• Keep nutrient-rich snacks like dried apricots, whole-wheat crackers, peanut butter, low-fat cheese, and low-sodium soup on hand. Eat only small amounts of dried apricots, peanut butter, and other high-calorie foods. Limit how often you have high-fat and high-sugar snacks like cake, candy, chips and soda.

• Drink plenty of water. You may notice that you feel less thirsty as you get older, but your body still needs the same amount of water. Aim for eight to ten 8-ounce glasses of water, unless your health care provider tells you to drink less because you have heart or kidney problems. Water-based beverages like milk or juice count towards your daily amount of water.

"Many older adults need to improve their diets and be more active to avoid gaining too much weight. However, there are also health risks associated with being underweight," Nitzke says. "An unplanned weight loss can be a major health problem for older adults, often signaling a condition leading to hospitalization." Changes in your living conditions or social support, such as the death of a loved one or moving out of your home, may affect your desire to eat. If you have trouble eating well, talk to your health care provider or a registered dietitian. Also, check with your dentist about caring for your teeth or dentures and your gums.

"Ask your health care provider what is a healthy weight for you," says Nitzke. "If you start to gain or lose weight and do not know why, your health care provider can tell you if this change is healthy for you." If you are overweight or obese, you are more likely to have health problems, such as type 2 diabetes, high blood pressure and cholesterol, heart disease and stroke, some types of cancer, sleep apnea, osteoarthritis and gallbladder disease. If you already have one or more of these diseases, ask your health care provider if a modest weight loss (5 to 10 percent of your body weight) could help you feel better or need less medicine. However, Nitzke cautions, do not make drastic dietary changes without your health care provider's advice, especially if you're taking medications that affect your appetite.

Physical activity is good for your health at every age. Being active can improve your strength and flexibility.

"Being active can even help you live on your own for a longer time," Nitzke says. "However, more than 60 percent of adults do not get enough physical activity to provide health benefits."

Whatever activity you choose, follow these tips from The National Institute of Diabetes and Digestive and Kidney Diseases for healthy physical activity:

• Ask your health care provider how you can safely increase the amount of physical activity you do now.

• Take time to warm up, cool down and stretch.

• Start slowly and build up to more intense activity.

• Stop the activity if you feel pain.

• Drink plenty of water.

• Get enough sleep.

• When you are active outdoors, wear lightweight clothes in the summer and layers of clothing in the winter.

• Wear sunscreen, sunglasses and a hat for sun protection.

• Wear shoes that fit well and are right for your activity.

• Fit physical activity into your everyday life. For example, take short walks throughout your day. You do not have to have a formal physical activity program to improve your health and stay active.

Staying connected with family, friends, and community is also important. Loss of loved ones, health problems, trouble paying bills, or other difficult situations, can lead many older people to feel lonely, sad, or overly stressed. Feelings like these can affect your energy level and appetite. Being good to yourself can help you to cope with your feelings and improve your energy level, eating habits and overall health. It's never too late to improve your eating habits, be more physically active, and be good to yourself for a healthier life.

For more information, contact your local county UW-Extension office or visit the web site of the National Institute of Diabetes and Digestive and Kidney Diseases at http://www.niddk.nih.gov/health/nutrit/nutrit.htm . For the USDA Dietary Guidelines for Americans and other resources, visit the web site of the Food and Nutrition Information Center at www.nal.usda.gov/fnic .