5 Most Common Chronic Conditions in Seniors & How to Manage Them

The best way to keep seniors healthy is to understand the most common chronic conditions for their age group and how they develop. After all, 80% of seniors have at least one of these conditions, and 68% have two or more. Our long-term care team in South Jersey put together a list of the 5 most common chronic conditions in older adults and tips on how to successfully manage them, helping your loved one stay as healthy and independent as possible.

 #1 – Hypertension

58% of seniors have hypertension, also known as high blood pressure. It’s often called the silent killer because it has no easily noticeable symptoms until it causes a stroke or heart attack. High blood pressure can have a genetic component, and seniors who are overweight, sedentary, smokers, or have a poor diet are most at risk. 

The best ways to manage this condition is to:

• Quit smoking
• Get 30 minutes of gentle to moderate exercise per day
• Eat a healthy, balanced diet
• Monitor blood pressure each day
• Reduce stress

#2 – High cholesterol

47% of seniors suffer from high cholesterol. Cholesterol is a waxy, fatty substance that is in our blood. When there’s too much of it, it starts coating the inside of our arteries, narrowing them and making it more difficult for blood to travel to the brain, heart, and other vital organs. This causes heart disease and puts you at risk of heart attack or stroke.

The best ways to manage this condition is to:

• Quit smoking and limit alcohol intake
• Get 30 minutes of gentle to moderate exercise per day
• Eat a healthy, balanced diet
• Reduce intake of salt and trans fats

#3 – Arthritis

Arthritis affects 31% of seniors, with osteoarthritis being the most common form of this health condition. Here, the cartilage that cushions joints wears down, causing pain, stiffness, and inflammation that can become debilitating.

The best ways to manage this condition is to:

• Exercise gently and regularly to improve joint function
• Maintain a healthy weight to relieve pressure on joints
• Avoid high-impact activities that can damage joints
• Use gentle heating or ice pads
• Gently massage affected joints

#4 – Coronary heart disease

Heart disease, also called ischemic heart disease, affects 29% of seniors and is a leading cause of death in the USA and worldwide. It’s caused by plaque building up in the arteries (due to high cholesterol), causing the arteries to narrow and decreasing blood flow to the heart. It can result in heart attack, blood clots, angina, and sudden cardiac arrest.

The best ways to manage this condition is to:

• Limit intake of trans fats, salt, and sugar
• Improve sleep quality and duration
• Reduce stress
• Exercise gently and regularly
• Quit smoking
• Manage risk factors such as high cholesterol and high blood pressure

#5 – Diabetes

Around 27% of seniors have type 2 diabetes. Here, the body doesn’t make enough insulin, so it can’t move the sugar in the blood into the cells where it is used for fuel or to create fat. When the blood has high sugar levels, it damages the eyes, kidneys, nerves, heart, gums, and blood vessels. This increases the risks of heart attacks, stroke, blindness, kidney disease, and limb amputation.

The best ways to manage this condition is to:

• Eat a nutritious, balanced diet to keep blood sugar levels within a healthy range
• Exercise regularly
• Maintain a healthy weight
• Monitor blood sugar levels regularly

Community living and long-term care in Cape May County

The Shores is a beautiful community offering long-term care in New Jersey. Our team is passionate about helping seniors live full and rewarding lives in a safe and welcoming environment. With a great calendar of events and social activities, some of the best dining in town, and advanced long-term care facilities, we’re the best place to be for senior living. 

To find out more about skilled nursing care in New Jersey, give us a call or visit our website at: https://theshores.umcommunities.org/

Original blog is posted on https://theshores.umcommunities.org/the-shores/5-most-common-chronic-conditions-in-seniors-how-to-manage-them/

4 Heart-Healthy Foods for Seniors

 

World Heart Day is on the 29th of September, and that means it’s the perfect time for seniors to take charge of their heart health by choosing the right food! The American Heart Association recommends eating a heart-healthy diet to help manage high blood pressure and reduce the risk of heart attacks and strokes, which we know are more common in older adults. Our long-term care team in Cape May County has put together a list of heart-healthy foods, as well as a few healthy alternatives to comfort food favorites. 

#1 – Fresh vegetables and fruits

When choosing fruits and vegetables, go for seasonal, local produce that’s good quality. Your heart will love the extra fiber (which is great for bowel health too!). The nutrients, vitamins, and minerals found in these foods will help keep the heart healthy while reducing the risks of high blood pressure, stroke, heart attack, and high cholesterol.

It’s best to stay away from canned fruit and vegetables, creamy sauces, and fried or breaded vegetables as these have a lot of extra sugar, salt, and fat. If you’re looking for a healthy, long-lasting option, frozen fruit and vegetables are a great choice. You can also cut up and freeze individual portions to make mealtime easy and reduce waste.

If you’re craving something creamy with your vegetables, enjoy an avocado, or use natural yogurt or low-fat, low-salt cheeses to make a healthier sauce.

#2 – Whole Grains 

Whole grains like whole-wheat flour, high-fiber cereals, brown rice, buckwheat, barley, and oats are more nourishing, tastier, and healthier for your heart. They help regulate blood pressure and digestion, are versatile to cook with, and are easy to find in grocery stores.

If you’re craving the sweetness of refined carbohydrates, try to keep your portion size small and choose the healthiest option you can. We love making cooked oats for breakfast with grated apple, cinnamon, and a touch of honey. Making your treats at home means you can control the amount of sugar, fat, and salt in the food, which is often very high in store-bought products. Whole grains are also a great excuse to exercise those baking skills and try your hand at oat cookies, date balls, homemade granola, bran muffins, and popcorn.

#3 – Lean or plant protein

The fat in meat is known as saturated fat and is unfortunately very bad for our hearts, causing high cholesterol and accelerating heart disease. Luckily, there are some healthier, tasty alternatives out there! Start by eliminating processed red meats like bacon, sausage, ham, canned meat, and hot dogs, as these have a lot of salt, fat, and even sugar in them. The next step is to cut out as much red meat (think steaks, lamb, and pork)as possible. Alternatives like salmon, skinless chicken, lean pork, and extra lean ground beef can give you all the flavor and protein you need in your diet, and some (like oily fish) can even help lower cholesterol!

Of course, you can go a step further and increase the number of vegetarian or vegan meals you have each week, substituting veggie burgers, tofu, soy, and vegan products for animal protein. Just be careful to read the labels on any products you buy, as some popular vegan and vegetarian foods are also high in salt and fat.

#4 – Healthy desserts

Unfortunately for those who have a sweet tooth, it’s time to cut down on all that sugar. In the U.S., the average adult consumes as much as 22 teaspoons of sugar a day, which is harming our health. While the occasional treat is not off the menu, it’s important to be more aware of how much sugar is in our diets. 

Sugar dramatically increases the risks for type 2 diabetes, which puts your blood vessels and heart under severe strain. It also increases our risks of being obese by spiking our blood sugar levels rather than keeping them constant, stopping our bodies from breaking down fats, lowering levels of healthy cholesterol, and increasing blood pressure.

It can be challenging at first, but get into the habit of reaching for fresh berries and fruit when you’re craving sugar. You can also keep your sugar intake down with healthy sweeteners and small portion sizes. A few low-sugar, natural alternatives to your favorite sweet treats are banana-based ice cream, fresh smoothies, dark chocolate, and avocado chocolate mousse.

At UMC at The Shores, an assisted living community in South Jersey, we take a holistic approach to caregiving that supports a full and independent life for all seniors. We care deeply about each person in our care with our focus on active, healthy aging through regular fitness classes and nutrient-rich meal preparation.

For more information on our health and nutrition services in South Jersey, please contact us today or visit our website at https://theshores.umcommunities.org/

Original content posted on https://theshores.umcommunities.org/the-shores/4-heart-healthy-foods-for-seniors/