What to eat to keep your bones healthy

Osteoporosis, also known as bone loss, is an unfortunate likelihood for those in the throes of aging. Women and men alike are affected by this condition, and the main cause is often improper nutrition or the lack of adequate calcium. Fortunately for those who dislike the idea of downing pills to get their calcium, there are a host of other ways to get the calcium you need from the food you eat.

• Cheese, milk, plain yogurt, canned salmon and sardines with bones, cooked broccoli, and almonds all have varying amounts of calcium. Take these on their own, or add them to foods you already eat to get a calcium boost.
• Take Vitamin D; D helps absorb calcium properly into the body.
• Eat leafy greens like spinach, kale, are arugula are rich in Vitamin K, which can prevent bones from thinning.
• Reduce salt, caffeine, soft drinks, and alcohol intake. An excess of these foods can lead to calcium excretion and interfere with its absorption.
• Lose weight sensibly and exercise regularly; the drastically lower caloric intake from crash diets can cause bone loss, and exercise can help maintain bone density as well as strengthen muscles, which can protect you from injury.

Read more details in the whole list from The Globe and Mail here.

10 super foods to protect your eyes

No one likes the idea of their eyesight failing, especially the elderly. Conditions like macular degeneration, glaucoma and cataracts threaten to debilitate us as we grow older. We depend so greatly on it that we’ll do everything in our own abilities to keep our vision healthy.

Fortunately, science has found that taking certain vitamins and oils, like lutein, Vitamin C and E, and Omega-3 fatty acids, can help stave off the onset of these eye diseases. But no one like the idea of having to take multiple pills every day for the rest of their lives either, but thankfully there’s a way we can get these important vitamins in the food we already eat. Here’s a quick list of the foods along with their contributions:

1. Spinach (lutein)
2. Salmon (Omega-3 fatty acids)
3. Walnuts (Omega-3 fatty acids)
4. Berries (anthocyanins)
5. Orange bell peppers (lutein, zeaxanthin, Vitamin C and A)
6. Broccoli (anti-inflammatory enzymes)
7. Tea (prevents the growth of new blood vessels behind the eye)
8. Soy (isoflavones — anti-oxidants)
9. Eggs (lutein, zeaxanthin, DHA)
10. Avocados (lutein, beta-carotene, Vitamin C, B6, and E)

Please note that while Vitamin A is essential for healthy eyes, taking more than the recommended daily dose can be highly toxic, and as with any diet change, please consult your doctor prior.

Read the article.

Superfoods you need to eat now

We all know the saying “an ounce of prevention is worth a pound of cure”, but never before has this adage rung so true as today, when health care systems all around the world are becoming more and more burdened with caring for the ill. Many senior illnesses can be traced back to a lack of adequate nutrients and physical and mental care. This guide to superfoods we need to eat is a quick and easy overview of the right foods to eat that will give us the vitamins and minerals we need the most at the different stages of our lives (although any of these vitamins and minerals would be a welcome addition no matter your age). Here’s a condensed version of the guide’s recommendations:

• Our 20s: calcium, folate, and folic acid
• Our 30s: iron and omega-3 fatty acids
• Our 40s: fiber, potassium, and antioxidants
• Our 50s and beyond: vitamin D and B12

Supplements are an easy way to get these essential vitamins and minerals, but the guide provides a handy list of foods that contain these vitamins that can be incorporated into a heart healthy diet. On a related note, Home Care Assistance’s Balanced Care Method addresses these needs along with a range of other important factors that lend towards a senior’s well-being during end-of-life care.

Read the guide here.