Prime Time: Remaining healthy with age

Growing older is a challenge when daily routine is confronted with change. Change can be a new place to live, an injury or the death of a loved one. The most important thing to remember if this occurs is to stay healthy. Following are a few tips for staying healthy as you age:

Water is an essential nutrient and makes up 60% of the body. Water prevents the body's temperature from going higher than normal (hyperthermia). The main component of the blood is water. Water is important for the kidneys to flush out waste. Concentrated urine means that the kidneys are working a lot and eventually this could impact how the kidneys work. People with diabetes who become dehydrated can elevate their blood glucose leading to a dangerous condition called diabetes ketoacidosis (DKA). The body also needs water to counteract the impact of medications. Drinking the recommended 8 - 8 ounce glasses of water throughout the day means more trips to the bathroom and so people avoid drinking water. Nevertheless, it is important to keep hydrated:

• Drink before thirst, at least ½ cup to 1 cup water every hour
• Avoid fluids with caffeine like tea, coffees and beverages with alcohol. These drinks increase urine production which result in dehydration

Fiber is important to include in every meal because it helps prevent constipation. Eating high fiber food is recommended because it can reduce hunger as well. Fiber is the part of food that does not get digested. It is found in crispy and crunchy fruits and vegetables. It is also found in whole grains and beans. When looking for fiber on the label of foods, here are some suggestions:

• Bread - Just because bread may be dark does not mean that it has fiber. Look for at least 3 grams of fiber per slice when you read the label
• Cereal - Many high fiber cereals are high in sugar. The trick for reading cereal labels is to look for at least 5 grams of fiber per serving and the grams of fiber should always be more than the grams of sugar
• Beans - Beans are a great source of fiber. A cup of soup with beans can have as much as 5 grams of fiber, a cup of bean salad can be 10 grams. (String beans are not included in this category)
  It is important to remember that fiber needs water to maximize the its health benefits.

Salt - Reducing salt intake is important for people with high blood pressure. Take the salt shaker off the table. Make homemade soup rather than canned. Use Fresh or frozen vegetables. It may take two weeks for the taste buds to adapt to the change.

Vitamins -Eating nutrient dense food is the best way to get vitamins and minerals. A daily multivitamin is good when it contains not more than 100% of the daily recommended value. Remember, a multivitamin and a B complex is usually many of the same nutrients, so only take one kind.

Activity - remaining active is important for muscles and lungs. Try to walk daily. Do upper body exercises with light weights while watching TV. If the weather is wet or cold, walk around the living space or up or down the stairs. If injury is preventing a normal activity, see the doctor.

Prime time is the best time to enjoy life. To remain healthy, remember to drink water, eat a variety of food and move the body!

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