MEDIA :: September is Healthy Aging Month!

Sep 11, 2017Media

 According to Stats Canada, for the 1st time ever, there are more seniors in Canada than Canadians under 15 years of age. By 2030, one in four Canadians will be over 65. The number of people who reach their 45th birthday grows every year!

September is Healthy Aging Month, and I was on CHCH Morning Live discussing health tips for successful aging. Here is a little recap of some of the key points – ICYMI:

 

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Happy September!

Focus on the Positive Aspects of Getting Older

 

I always say to my clients that it is never too late to focus on the positive aspects of getting older, or to start making a healthy change!

So what are some ways we can age healthier?

Eat enough Protein

 

There is a condition known as sarcopenia, muscle and strength loss that occurs with aging. Although the evidence states this occurs around age 40, up to 50% of muscle loss can be lost by age 80. Sarcopenia can lead to weakness, the decreased ability to do day-to-day tasks, greater risk of falls/fractures and other chronic diseases such as insulin resistance, diabetes, fatigue and high blood pressure.

How to Prevent Sarcopenia?

Eat enough high quality protein. The target amount should be 25-30g of protein per meal. Most people get this during dinnertime, maybe at lunch. But most people do not meet this requirement during breakfast.

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Eggs make great sources of protein and are easy to prepare.

What does 25-30g of protein per meal look like?

 

Breakfast: 2 eggs, 2 slices toast, 1 whole apple, 1 cup 1% milk.

This meets the requirement:
2 Eggs: 12 g
2 Slices Toast: 6 g
Milk: 9 g
12 + 6 + 9 = 27 g protein

Lunch/Dinner: 75 g baked chicken breast on ½ cup quinoa with 1-cup broccoli

This meets the requirement:
75 g Chicken: 21 g
½ cup Quinoa: 4.5 g
21 + 4.5 g = 25.5 g protein

High quality protein contains all the essential amino acids, calcium, iron and vitamins and minerals.

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Lean meats make high quality protein sources. Pair with vegetables like these vegetable skewers to increase fibre, minerals and vitamins.
Sources of high quality proteins include milk and dairy products, eggs and lean meats. But non-animal foods such as beans, legumes, quinoa and tofu and other soy-based products also make good sources.

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Beans, legumes and soy products are great non-animal sources of protein.

If you find it difficult to meet your protein requirements through food alone, BOOST® Just Protein is a product that can help you meet your protein needs. There are many protein powders on the market you can try to suit your needs. This one is tasteless and dissolves easily, with 18 g of protein per serving, it can be added to almost anything.

You can add it to rice beverage (typically low in protein), oatmeal, pasta sauce and of course, a smoothie. It’s an easy and more convenient way to consume protein if you don’t have time to cook or prepare protein foods.

 

Get Moving and Build Strength

 

The other way to prevent sarcopenia, maintain energy and vitality is through getting enough physical activity. Getting regular physical exercise not only increases strength overall but also improves mental health.

There is evidence that aerobic exercise, such as cardio machines, spinning, running, swimming, walking, hiking, aerobics classes, dancing, cross country skiing, and skipping rope can help reduce the risk of brain aging, cognitive impairment and dementia, or slow down the affects of dementia for those who have it.

If you haven’t moved in a while: Start small and slow.

One of the best exercises we can do is walking. Experts recommend 30 minutes of walking per day. If the idea of doing 30 minutes of walking is too daunting, start with 10 minutes a day in the morning or after dinner and slowly work your way up to 30 minutes per day. Dr. Mike Evans and the Team at the Reframe Health Lab has this great video on how much, how long and how often we should walk for:

 

Doc Mike Evans and the Reframe Health Lab Team put out one of the best videos on exercise on the internet. It has 5 million + views!

Strength Training

 

Strength training will also help to prevent sarcopenia.

Try free weights, resistance bands, water bottles or your own body weight to perform squats, lunges, push ups and sit ups to build strength and preserve muscle mass.

Interesting Fact: It used to be thought that older individuals were not able to build more muscle and strength after 40, and that strength training was meant to only preserve muscle mass. An interesting study examined the effect of resistance training on strength amongst two groups: one 60-75 years of age and the other 20-35 years of age. The study found that regular resistance training allowed the 60-75 year old group to not only preserve, be at the same level of strength or have greater strength as the untrained young adults aged 20-35. More reason to include strength and resistance training as apart of your weekly routine!

Get Outside!

As vitamin D is known as the sunshine vitamin, being active outdoors will increase your vitamin D intake, help maintain strength and cardio and preserve muscle.

Remember it is never too late to make a healthy change. You can start today! As said by one of my past supervisors, “I believe in you.”

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CLICK to follow me on Instagram!

You can follow me on Instagram [HERE] for more health tips, recipes and information about future contests and giveaways!

 

Watch the Healthy Aging Month Interview Below

 

Note: This blog post is meant to provide information to viewers of my TV segment on Healthy Aging on CHCH Morning Live. Although product samples were provided, royalties were not received for the written blog post or affiliate links.

Meet Michelle

Welcome, I'm Michelle! I'm a TV and digital media registered dietitian and Asian cuisine content creator based out of Hamilton, ON Canada!

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