Nutrition is an essential part of managing chronic diseases such as diabetes and can also help minimize the side effects of chronic illnesses.
“If you have diabetes, controlling your blood sugar is really important,” says McCoy. “Eating a balanced diet and watching your carbohydrate intake can help support your system.”
McCoy, who has worked as a dietitian for six years, also provides nutrition demonstrations and presentations for Kettering Health Years Ahead, a service line focused on patients age 65 and older.
Joanna McKergish took a nutrition class about a year ago and has since lost 30 pounds in six months and lowered her cholesterol, A1C, heart rate and blood pressure.
The 64-year-old from West Milton now also attends hip and knee stretching exercise classes and is following a low-salt diet.
“I try to eat a low-carb diet and lots of whole grains,” McKergish says. “I don’t think of it as a diet. It’s a lifestyle change. I’m just more active. I ride my bike, which is easier to get on and off. It’s easier to get around. My husband and I go for walks and camp. I feel more mentally alert. I feel better overall.”
McGill, who suffered a stroke five years ago, has taken classes on salt intake, herbs, the Mediterranean diet and atrial fibrillation, and has also started growing her own herbs.
McKargish encourages anyone who is interested to take classes and use the materials.
“They are so knowledgeable,” she said. “Be patient as you get older. Take short walks, even if it’s just up and down your driveway. Get outside gradually and limit your TV and phone time. If you find yourself wanting to sit in a chair, push yourself. Find ways to get more steps and move more.”
The program is open to the public and participants do not have to be patients at a Years Ahead facility. The presentation is designed specifically for those 65 and older.
Classes are held in conference rooms and topics include wellness management, meditation, geriatric scanning, balance and fall prevention, driving safety, nutrition and cognition, and exercise classes.
Classes are taught by doctors, nutritionists, dieticians, exercise experts and external instructors.
McCoy encourages people looking to improve their health to try habit stacking.
“It’s never too late to incorporate health-promoting activities into your life,” she says. “If you normally have a cup of tea in the morning, do a couple of strength training sessions just before or after. Do you walk every day? Add a protein-rich snack afterwards.”
Below, McCoy shares more about nutritional options.
Nutrition is one aspect of life, but what else should you focus on?
Nutrition and exercise. It’s important to maintain skills, independence, and activities of daily living. Loneliness is prevalent for everyone, so foster community.
As we get older, our bodies don’t function the way they used to. Assistive devices were created to help us maintain independence. Perhaps one hand works better than the other. One option is a cutting board with spikes to hold ingredients. That way, the cook can chop with one hand. It makes life easier when our bodies can’t do things the way they used to.
As we get older, cooking becomes more difficult. Do you have any tips for making meals easier?
This is definitely a challenge. I went through this with my grandparents. My grandmother is in her 90s and wants to retire from cooking. I encourage planning ahead. Everyone has bad days. Stock your pantry with extras of what you want to eat. Prepare meals ahead of time and freeze them. There’s no shame in buying pre-cooked foods if that works for you. Seniors range from their 60s to their 90s and nutrition goals may change. Cook and eat with family and friends. Community is an essential part of healthy aging.
Tips for a healthy and active life
- Join a local group. Many facilities offer classes specifically designed to meet the exercise requirements and physical limitations of seniors.
- Health is not one size fits all. Do exercise that you enjoy and can do. If chair yoga sounds boring, join a local dance class. If you love cabbage but not broccoli, that’s okay. Eat your favorite vegetables and fruits.
- Remember to eat regular meals and snacks. If three large meals is too much for you, try eating smaller “mini” meals and snacks more frequently. Good nutrition promotes good health and provides the energy to keep you going.
- Staying hydrated is important. Thirst decreases as we age, which can lead to reduced fluid intake and dehydration. Drinking enough fluids throughout the day can improve cognition, mood, organ function, digestion and prevent infection.
Advice for people over 60
- Eat a variety of nutritious foods as often as possible. Get enough protein, vitamin D, calcium, and vitamin B12. As you age, your body’s ability to absorb B12 decreases. Some medications can also decrease absorption. Vitamin B12 is found in animal foods (meat, poultry, seafood, and dairy products).
- Calcium and Vitamin D are essential for bone health as well as many other bodily functions. Lack of calcium leads to the development of osteoporosis. Vitamin D is needed for the body to absorb calcium. Vitamin D is unique in that it is primarily absorbed through the skin via exposure to sunlight. Although there are several food sources that contain small amounts of Vitamin D (seafood, liver, eggs, fortified dairy products), it is impossible to get enough from food to meet your daily needs. Living in the Northern Hemisphere presents unique challenges in meeting your Vitamin D needs. For most of the year, you are wearing clothing that covers most of your skin, preventing you from absorbing Vitamin D. Get 20-30 minutes of sunlight each day. If you are going to be outdoors for long periods of time, remember to bring sunscreen with you, as extended exposure to sunlight creates other problems. If possible, ask your doctor to test for Vitamin D deficiency. This is a common test and can easily be incorporated into regular blood work. Ask for a 25-hydroxyvitamin D test. If you and your doctor decide you need to take a supplement, choose Vitamin D3 for better absorption.
- Protein is essential for building and repairing muscles, tissues, and bones. Maintaining sufficient muscle mass is a top priority for older adults. Sufficient muscle strength increases independence, stability, mobility, and overall quality of life. Include protein sources in meals and snacks to help control blood sugar levels.
Recipe: Nut Butter Energy Bites
These energy bites make a quick and delicious snack. The ingredients are high in healthy fats, fiber and protein for a balanced treat that can be enjoyed on the go. For chocolate, use 72% cocoa content or higher if possible to limit added sugars. For nut butter/peanut butter, use unsweetened.
1 cup quick oats
¾ cup creamy unsweetened peanut butter or any unsweetened nut or seed butter
¼ cup grated coconut, ¼ cup ground flaxseed
1/2 cup mini chocolate chips or chopped dried fruit (cranberries, apricots, mango, cherries, etc.)
1-2 tablespoons honey or maple syrup (enough to moisten the dough and hold it together)
Place all ingredients in a large bowl and mix with a spoon until well combined. The mixture will be thick and stiff.
Using a scoop or spoon, form the mixture into 15-20 balls.
Roll each ball into a ball using your hands. Serve immediately or store in an airtight container in the refrigerator for 7 to 10 days.
Recipe source: https://feelgoodfoodie.net/recipe/no-bake-energy-bites/#wprm-recipe-container-19594
Share your story
Cox First Media welcomes submissions from people with story ideas about or for people over 60. Email Marie Kriedman at writeawayk@gmail.com or Editor Mandy Gambrell at mandy.gambrell@coxinc.com.