Bone up. Older adults, especiallywomen, often don’t get enoughcalcium in their diet. The body’sability to absorb this nutrient, whichis essential to bone health, alsodiminishes with age. Women over
50 and men over 70 need 1,200 mgof calcium a day. Good sources ofcalcium include milk, cheese, sardines,yogurt and canned salmon (withbones).
12 Volunteer. Lending a hand offers achance to give back to the communityand can help you become and stayhappier and more socially connected.
13 Up your vegetables and fruit.
Canada’s Food Guide recommendsadults over age 51 eat seven servings ofvegetables and fruit every day.
14 Play games. Research has found thatgames such as Scrabble®, Sudoku andcrossword puzzles can reduce the risk ofdeveloping dementia by maintaining andcreating neural pathways in the brain.
16 Quit smoking. It’s never too late, andseniors are more successful in giving uptobacco than younger users. Even thosewho’ve smoked for many years can enjoya health boost after giving up tobacco.
See Breaking Free in the Spring
2013 issue of Apple.
Cover up. Protecting your skin fromthe sun is important at any age. It’seven more important for seniors,especially those taking medicationsthat can cause photosensitivereactions such as rashes orblistering. Covering up can also helpprevent skin tears.
17 Breathe. Not only does deep breathingimprove the flow of oxygen to the brain,but it’s also calming and energizing.Write an autobiography. Evidencesuggests writing can improve thebrain’s processing speed. It canalso boost your emotional healthand be a way to share your life storywith friends, relatives and futuregenerations.