A well-balanced diet is essential for good health and should include whole grains, fruits, vegetables, lean meats, poultry, fish and nuts. In fact, a recent study showed that a Mediterranean diet (including vegetables, fruits, fish, legumes, and olive oil) may decrease the risk of developing dementia.
On the other hand, foods rich in saturated and trans fats such as red meat, butter, margarine, cookies, cakes and potato chips should be limited or avoided.
I am frequently asked about the benefits of dietary supplements, vitamins and minerals. The medical literature shows little evidence that taking these supplements is beneficial unless an individual has a documented nutritional deficiency.
Calcium and vitamin D are often deficient in the senior population and current recommendations for older adults are for 1200 mg of calcium with 800 to 1000 units of vitamin D daily.
Emerging evidence indicates that some individuals will require even higher doses of vitamin D and supplementation in these individuals who are known to be deficient has been shown to improve muscle strength, decreases the risk of falls and may reduce the risk of developing cancer.
Physical activity has been shown to reduce the risk of heart attacks, strokes, high blood pressure and diabetes. It can also improve bone strength and decrease the risk of falling.
Research has also shown that regular exercise can delay the onset of dementia and improve memory and thinking in those who have begun to notice changes. A reasonable goal would be moderate exercise (for example walking, yoga, tai chi or stationary bicycling) for 30 minutes 5 to 7 days of the week.
Social and mental stimulation
Several years ago the New England Journal of Medicine reported that individuals who regularly participated in leisure activities such as reading, playing board games, playing a musical instrument and dancing were less likely to develop dementia.
In addition, the Well Elderly Study (University of Southern California, 1998) showed that older adults who worked with an occupational therapist to develop a routine of meaningful activities (work-related, social and self care) reported improved mental and physical health, as well as increased overall satisfaction in their lives.
Routine medical care
A good working relationship with your personal physician can help with identification of health concerns and reduce the risk of developing serious consequences from untreated, silent illnesses such as hypertension, lipid disorders, diabetes and osteoporosis.
Office visits can be short, but you can make the most of them by preparing a list of questions for your physician and discussing them at the beginning of the visit. It may also be helpful to take notes regarding your doctor's recommendations.
Most importantly, bring all your medicines to your appointment and review them with your physician for necessity and effectiveness. Eliminate medicines whenever possible. Side effects to medications can be subtle and include symptoms such as fatigue, weakness, upset stomach or loss of appetite.
The possibility of a medication side effect becomes especially concerning when the symptoms coincide with the start of a new medicine or increased dose of a medicine. Sometimes these symptoms may be confused for a new medical problem and prompt a referral to another physician or possibly lead to taking another medication.
Growing older can present challenges but these tips should be of help. So, eat right, exercise, stay active, see your physician routinely and enjoy the golden years.