Bone up. Older adults,especially women, oftendon’t get enough calciumin their diet. The body’sability to absorb this nutrient,which is essential to bonehealth, also diminishes withage. Women over 50 andmen over 70 need 1,200 mgof calcium a day. Goodsources of calcium includemilk, cheese, sardines,yogurt and canned salmon(with bones).
12;Volunteer. Lending ahand offers a chance togive back to the communityand can help you becomeand stay happier and moresocially connected.
13;Up your vegetables andfruit. Canada’s Food Guiderecommends adults overage 51 eat seven servings ofvegetables and fruit everyday.
For more on healthy eating, seeCook and Eat With Us on page 12.
14;Play games. Researchhas found that gamessuch as Scrabble®, Sudokuand crossword puzzlescan reduce the risk ofdeveloping dementia bymaintaining and creatingneural pathways in the brain.
16;Quit smoking. It’s nevertoo late, and seniors aremore successful in giving uptobacco than younger users.Even those who’ve smokedfor many years can enjoy ahealth boost after giving uptobacco.
See Breaking Free in the Spring
2013 issue of Apple.
Cover up. Protectingyour skin from the sun isimportant at any age. It’seven more important forseniors, especially thosetaking medications thatcan cause photosensitivereactions such as rashesor blistering. Covering upcan also help prevent skintears.
18;Breathe. Not only doesdeep breathing improve theflow of oxygen to the brain,but it’s also calming andenergizing.
Write anautobiography.Evidence suggests writingcan improve the brain’sprocessing speed. It canalso boost your emotionalhealth and be a way toshare your life story withfriends, relatives and futuregenerations.