Health Tip: What Seniors Eat
Nutrition is an important part of a healthy lifestyle at any age, a requirement that doesn't change as you get older.
Here are some dietary guidelines for older people, courtesy of the Cleveland Clinic:
- Seniors should get 1- to 1.2-grams of protein each day per kilogram of their weight. For instance, a 150-pound person (70 kg) should get 70 to 100 grams of protein daily. Those with chronic kidney disease should ask their doctor about how much protein is safe.
- Seniors need 1,000 milligrams of calcium each day, and 1,000 units of vitamin D daily.
- Seniors should take special care to eat a balanced diet with plenty of fruits and vegetables.
- Seniors should take a multivitamin if their diet isn't balanced, they've been sick, or are losing weight. Vitamins don't include protein, however.
Health Tip: Oh, Those Aching Muscles
If you've been working out a bit too hard, or if you're just getting into exercise, you might have minor muscle soreness.
The U.S. National Library of Medicine offers these suggestions to help manage minor muscle pain:
- Allow your muscles to rest. Don't engage in any heavy exercise while they recover.
- Take acetaminophen or ibuprofen to ease pain.
- For the first few days, ice the area. After the first two to three days, apply heat to the sore muscles.
- As you recover, try low-impact exercises such as swimming, biking and walking. Gradually work your way up to longer and tougher exercises.
- Sleep, stretch and avoid stress.
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