Canal Winchester Messenger - May 15th, 2022

Eat healthy at 50 and beyond
www.columbusmessenger.com May 15, 2022 - MESSENGER - PAGE 11
A balanced diet is an integral element of
a healthy lifestyle for men, women and
children alike. But while kids and young
adults might be able to get away with an
extra cheeseburger here or there, men and
women approaching 50 have less leeway.
According to the National Institute on
Aging, simply counting calories without
regard for the foods being consumed is not
enough for men and women 50 and older to
maintain their long-term health. Rather,
the NIA emphasizes the importance of
choosing low-calorie foods that have a lot of
the nutrients the body needs.
But counting calories can be an effective
and simple way to maintain a healthy
weight, provided those calories are coming
from nutrient-rich foods. The NIA advises
men and women over 50 adhere to the following
daily calorie intake recommendations
as they attempt to stay healthy into
their golden years.
Women:
•Not physically active: 1,600 calories.
•Somewhat active: 1,800 calories.
•Active lifestyle: between 2,000 and
2,200 calories.
Men:
•Not physically active: 2,000 calories.
•Somewhat active: between 2,200 and
2,400 calories.
•Active lifestyle: between 2,400 and
2,800 calories.
When choosing foods to eat, the NIA recommends
eating many different colors and
types of vegetables and fruits.
Phytochemicals are substances that occur
naturally in plants, and there are thousands
of these substances offering various
benefits.
The NIA advises men and women over 50
make sure at least half the grains in their
diets are whole grains. Numerous studies
have discovered the various benefits of
whole grains, which are loaded with protein,
fiber, antioxidants and other nutrients.
Another potential hurdle men and
women over 50 may encounter is a change
in their sense of smell and taste. A person’s
sense of smell may fade with age, and
because smell and taste are so closely related,
foods enjoyed for years may no longer
tantalize the taste buds. That can be problematic,
as many people instinctually add
more salt to foods they find bland.
According to the U.S. Office of Disease
Prevention and Health Promotion, older
adults should consume no more than 1,500
milligrams of sodium per day. That
equates to roughly 3/4 teaspoon of salt.
Older men and women should resist the
temptation to use salt to add flavor to
foods, instead opting for healthy foods that
they can still smell and taste.
Maintaining a healthy diet after 50 may
require some hard work and discipline. But
the long-term benefits of a healthy diet
make the extra effort well worth it.
Active Lifestyles
Arthritis and exercise
May is Older Americans Month, a nationwide
awareness campaign led by the Administration
for Community Living (ACL) that observes the
positive impact older adults make in society. ACL
sets a theme each year to celebrate the month.
This year’s theme is “Aging in Place,” which
focuses on how older adults can stay in their
homes and live independently in their communities
for as long as possible.
The theme ties directly into the work of
Central Ohio Area Agency on Aging (COAAA).
COAAA arranges and coordinates in-home services
that help older adults and individuals with
disabilities live independently in their homes.
Exercise can be beneficial in the treatment
of arthritis, say many doctors.
Physical activity can reduce stiffness
and increase muscle strength and flexibility.
It also has overall health benefits, such
as improving cardiac fitness and physical
endurance. Three types of exercise are
most appropriate for those who have
arthritis:
•Strength training: Strong muscles help
support and protect joints affected by
arthritis. Lifting weights can provide this.
•Range of motion exercises: Dancing,
tai chi, Pilates, swimming, and other activities
that push the body to stretch and
move help maintain normal joint motion
and relieve stiffness.
•Aerobic activities: Activities such as
brisk walking, bicycle riding, skating and
more are good for the heart. They also moderate
weight, which in turn puts less strain
on joints, particularly the knees. Some
studies show that aerobic exercise can
reduce inflammation in some joints.
Before beginning an exercise program,
discuss with your doctor what activities
might be right for you.
PAID ADVERTISING
Older Americans Month
COAAA is proud to help people live independently,
but the agency knows that age does not
define a person’s energy and vitality, which is
why it hosts the Central Ohio Senior Citizens
Hall of Fame to acknowledge exemplary older
adults for serving their communities and enriching
the lives of others.
Eleven inductees will be honored later in the
month during the annual recognition ceremony.
COAAA is proud to celebrate Older Americans
Month by helping older adults live independently,
and through the Hall of Fame, where active and
vibrant older adults are honored for their community
service.
‘MEDICARE FOR BEGINNERS’
VIRTUAL WORKSHOPS
Are you new to Medicare?
Do you need help understanding your options?
Central Ohio Area Agency on Aging’s (COAAA) FREE ‘Medicare for
Beginners’ workshops provide unbiased information to help you make
informed decisions. Workshops are only being offered through Zoom at
the present time. Join us for our upcoming workshop:
Wednesday, May 25 at 2:00 p.m.
Registration is required. To register, email Andy Haggard, COAAA
Medicare Outreach Manager, at ahaggard@coaaa.org or call 800-589-7277.
www.coaaa.org/medicare Funded in part by:
This project was supported in part by grant number 2101OHMIAA/MIDR-00 from the U.S. Administration for Community Living,
Department of Health and Human Services, Washington D.C. 20201. Subrecipients undertaking a project with government sponsorship
are encouraged to express freely their findings and conclusions. Points of view or opinions do not, therefore, necessarily represent official ACL policy.