By Deborah Dittner
Healthy aging is determined by a variety of factors.
One of the most important factors is eating a nutrient dense diet.
Whole nutrient dense foods help in building strong bones to “hold up” your body (along with muscle, tendons and more) and aid in balance.
Nutrients necessary from vitamins and minerals, beginning in childhood, consist of calcium, vitamin D, and magnesium.
• Calcium can be found in dark green leafy vegetables, beans, canned fish and dairy.
• Vitamin D is the sunshine vitamin and can also be found in eggs, salmon and other fatty fish. If your vitamin D levels (measured in a blood test) are low, your health care provider may also recommend a vitamin D supplement. When taking a vitamin D supplement, be sure to take it with a meal or fat as this helps to increase the absorption.
• Magnesium can be found in dark green leafy vegetables, fatty fish, nuts and seeds. By eating a variety of vegetables, fruits, whole grains, healthy fats and proteins will provide the body with the necessaries to help you age gracefully and with balance.
Balance
Balance helps to protect you in many ways. As people age, you often hear of an increase in falls occurring. Balance occurs when you walk, get out of a chair, get out of the shower, take the stairs, for example.
Injuries resulting from a fall can then add injury to your mental health such as depression especially if the fall has caused the decline in your day-to-day activities. By working on your balance, you will help in the prevention of falls and also benefit your mind by concentrating on what you need to do in order to balance.
Many activities help to improve balance.
Senior centers and rehabilitation centers will often offer classes in yoga (including chair yoga), Pilates, tai chi and dance. Other simple activities such as playing with grandchildren in throwing and catching the ball, or a walk to the playground also involves balance.
Tree pose (yoga) is excellent for balance — but be patient with yourself.
First, start by standing on one leg with the other resting at your ankle. Once you can do this with ease for 10 seconds, increase the time to 30 seconds and progress from there. From the ankle position, progress to your calf and finally to your inner thigh.
I often suggest doing tree pose while brushing your teeth — one side in the morning and the other side before bed. Again…be patient with yourself. Balance will improve.
Movement at the kitchen counter can also aid in balance. Moves such as toe raises, heel raises, knee lifts (march), small squats, leg kickbacks, sidekicks alternating sides followed by a side lunge when balance has improved, alternating curtsy squats, hip circles (both directions), and toe taps (front to side to back to neutral) are great possibilities.
Posture
Maintaining or developing good posture builds strength to maintain balance. Avoid sitting for long periods of time. If you work on a computer, be sure to get up, stretch and walk about every 15-30 minutes, if possible.
Think of walking while balancing a book on your head. Movement helps with proper alignment and balancing the body. Consider arm raises (straight up overhead then down to sides), overhead arm lift (goal post position to straight up), and shoulder rotation (goal post position to parallel) to improve posture. If able, add weights to increase strength.
Social connections
Social connections aid in balance in another way. Taking a walk (brisk if possible) with a dear friend while conversing about family, pets, and activities causes the brain to work in a way to improve overall health including memory. Balance in body, mind and spirit will aid in healthy aging and overall balance.
The information provided is for educational purposes only and is in no way intended to replace the advice of your healthcare professional or any information contained on or in any product label or packaging.
Deborah Dittner is a family nurse practitioner and health consultant. Her mission is to transform as many individuals as possible through nutrition and lifestyle changes. www.debdittner.com