Bone up. Older adults, especially
women, often don’t get enough
calcium in their diet. The body’s
ability to absorb this nutrient, which
is essential to bone health, also
diminishes with age. Women over
50 and men over 70 need 1,200 mg
of calcium a day. Good sources of
calcium include milk, cheese, sardines,
yogurt and canned salmon (with
12 Volunteer. Lending a hand offers a
chance to give back to the community
and can help you become and stay
happier and more socially connected.
13 Up your vegetables and fruit.
Canada’s Food Guide recommends
adults over age 51 eat seven servings of
vegetables and fruit every day.
14 Play games. Research has found that
games such as Scrabble®, Sudoku and
crossword puzzles can reduce the risk of
developing dementia by maintaining and
creating neural pathways in the brain.
16 Quit smoking. It’s never too late, and
seniors are more successful in giving up
tobacco than younger users. Even those
who’ve smoked for many years can enjoy
a health boost after giving up tobacco.
See Breaking Free in the Spring
2013 issue of Apple.
Cover up. Protecting your skin from
the sun is important at any age. It’s
even more important for seniors,
especially those taking medications
that can cause photosensitive
reactions such as rashes or
blistering. Covering up can also help
prevent skin tears.
17 Breathe. Not only does deep breathing
improve the flow of oxygen to the brain,
but it’s also calming and energizing.
Write an autobiography. Evidence
suggests writing can improve the
brain’s processing speed. It can
also boost your emotional health
and be a way to share your life story
with friends, relatives and future