Keep on Snacking

It's important throughout the day that you are reaching the correct amount of calories.
Women: 1,600 calories if not physically active, 1,800 if moderately active, and 2,000-2,2000 for active lifestyle
Men: 2,000-2,200 calories if not physically active, 2,200-2,400 if moderately active, and 2,400-2,800 for active lifestyle

Besides having your 3 meals a day you should also be snacking. You want to be eating foods that are calorie dense and not things with little nutritional value. Empty calories can include things like candy, chips, baked goods, sugary drinks, and alcohol. Some foods you can be eating throughout the day includes bananas, peanuts, low fat popcorn, eggs, yogurt, cashews, or smoothies. Get creative with your snacks but make sure you are staying away from sugary and fatty foods. 

Source: https://www.nia.nih.gov

Dementia and Alzheimers 101

Dementia and Alzheimer's. Most of the time people get confused with these two terms. Even though they are used interchangeably, they are not the same thing. 

Dementia is a long term condition that is a slow progressive decline. One's memory, thinking, judgment, and ability to learn becomes impaired. Over time this condition becomes worse. Older adults who have dementia usually have trouble conducting regular tasks and will forget events entirely. Some of the symptoms include, forgetfulness, difficulty finding objects and the right wordage, change in emotions, inability to speak, or changes in personality among other things. There is not treatment that can restore the mental functions.

Alzheimer's is the most common diagnosis of dementia. This disease is progressive and there is a loss in mental function that includes memory, language, and thought. Some symptoms include, issues remembering conversations or where items have been placed, difficulty responding to simple problems, becoming lost, losing attention, and not as responsive. There is no cure for this disease but it can be managed by medication, lifestyle changes (diet and exercise), intellectual stimulation, social interactions, support groups, improving memory, and delaying the onset.  

There are 3 stages of Alzheimer's and signs and symptoms become more severe with each stage and eventually death will occur. 

There are many ways someone can support a senior with this condition. This includes taking measures such as maintaining a safe and calm environment, making the senior feel secure and providing ongoing and increasing support with their activities of daily living. 

https://www.ncoa.org

Staying Healthy During Flu Season

This years flu has been on attack mode and is infecting people left and right. It's hard to stay healthy when we are around people who are sick or just out in the world doing what we usually do. The best way to protect yourself is to get the flu shot but there are plenty of other things you can do to stay healthy! 

Make sure to be washing your hands as much as possible. Especially before you eat as you don't want any germs to get in your mouth. Avoid touching areas such as your mouth, nose, and eyes. Get enough sleep each night, it is recommended to get 7-8 hours. If you are losing sleep you will get run down which will make you more susceptible to sickness. Try to limit the amount of stress in your life. If you are stacking too many things on top of each other the build up will eventually get to you and but your immune system at risk. Take a break when you are feeling overwhelmed and try to relax. If you know someone is sick, keep your distance. And lastly one of the best things you can do is eat right and exercise. Nutrition is such an important part to staying healthy. Eat lots of fruits and vegetables and be getting about 15-30 minutes of some sort of exercise daily. 

Source: https://www.uwhealth.org