Enhancing our quality of life as we age!  
Written by Carly Nelson, BSc (Kin), BASc (Food & Nutrition)

Today, people are living longer than ever before (Edlund et al, 2003). As health care professionals, it is imperative that we empower the aging population with the tools necessary to enhance their quality of life.  Research has demonstrated the positive effect of both regular physical activity and healthy eating in the prevention and treatment of many life-threatening and debilitating diseases. 

Exercise: 

The graph below describes some of the health benefits of regular physical activity (American College of Sports Medicine, 2001): 

As the benefits of regular physical activity are clear, health care professionals have an important role in prescribing safe and effective exercise programs to the elderly (65 years +).  Proper assessments are crucial in order to provide older individuals with medical clearance to begin an exercise program.  In addition, working with a personal trainer is an excellent way to ensure the client is doing the exercise correctly, and achieving optimal benefits while avoiding injury.  Exercise professionals should be certified personal trainers as well as trained in cardiopulmonary resuscitation (CPR).  For more information on personal training at SHAPE or to book a complimentary Health and Wellness Assessment, simply click on the link below: 

http://shapehealthandwellness.com/sports.asp#training 

Nutrition:

It is also critical to eat healthy as you advance in age.  Older adults have increased needs of certain nutrients, specifically calcium and vitamins B6, B12, folate and D.  Diets rich in whole grains, green leafy vegetables, fruits, low fat cheese and meat products will provide older adults with sufficient nutrient dense foods, allowing them to reach their desired recommendations. 

Health problems, changes in senses and difficulty chewing will all influence and play a role in the food we eat as we age.  Often, a multi-vitamin or another supplement might be recommended on an individual basis.  Older adults need to make sure that they have access to meals and snacks that taste good and are easy to chew and swallow so that they feel good on a daily basis.  These meals should also be packed with nutrients and calories such as hearty soups, scrambled eggs, and fruit with yogurt.  

Functional foods are “foods that provide health benefits beyond basic nutrition” (IFIC).  Soy is a functional food as a regular intake of soy foods may enhance heart and bone health. Furthermore, a regular intake (25 g per day) of soy foods can reduce both total and LDL blood cholesterol and increase good HDL cholesterol.  Moreover, some studies suggest that isoflavones found in soybeans protect from certain types of cancer. 

Soy Food                                             Soy proteins (g)

Soy beverage (1 cup)                                          9 g

Soybeans            (1/2 cup)                              14 g

Soy nuts            (1/2 cup)                              14 g

Soy flour             (1/4 cup)                              13 g

Soy protein            (1 scoop)                          25 g

Tofu                  (1/2 cup)                              10-19 g

Yves veggie burger/dog                                             11 g 

Functional foods should be incorporated into your daily diet.  For additional information on healthy eating or functional foods, book a complimentary nutritional consultation today!  http://shapehealthandwellness.com/nutritional_more_info.asp
 

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SHAPE Health and Wellness Centre
SHAPE is a unique facility that offers a truly integrated approach, combining therapy, training and spa under the management and guidance of regulated health care professionals. Each and every one of our treatment providers and client relations associates is genuinely committed to assisting you in achieving your health and wellness goals.

Contact: Carly Nelson
Email: cnelson@shapehealthandwellness.com
Website: www.shapehealthandwellness.com
Tel: 416-929-8444