Now more than ever, there has been a growing interest in learning ways to stay healthy and supporting a strong immune system. This is important at any age, but especially for an aging senior who is at a greater risk of suffering more severe symptoms from illness. Of course, food is not the only contributing factor to a strong immune system- things like getting enough sleep and lowering your stress levels have been proven to boost immunity as well. However, nutrient-dense foods contain essential vitamins and minerals that help all systems in the body function optimally. In this article, we will be highlighting a few immune-boosting superfoods that can easily be incorporated into your diet on a daily basis.

Bone Broth

There’s good reason that we eat chicken noodle soup when we’re sick- researchers believe that the amino acids in broth help reduce inflammation and boost immunity. A classic bone broth recipe includes beef or chicken bones, vegetables, water and other herbs for flavor. This is meant to be simmered slowly for 10-24 hours and used in cooking or even enjoyed in a mug! Bone broth is low in calories, but high in protein and minerals. Not only is it an immune booster, but it is also a fantastic source of glycine (for joint health) and has proven to be healing to the gut if you suffer from conditions such as Irritable Bowel Syndrome (IBS), Irritable Bowel Disease (IBD) or leaky gut. If you don’t have time to make it homemade, no problem- there are plenty of healthy, pre-made options that you can buy from the grocery store.

Garlic

Garlic contains compounds that help the body fight infection by stimulating the cells that regulate the immune system. It has been used as an antiseptic, antibacterial and antifungal agent. Fortunately, garlic is a tasty addition to any soup, pasta dish, sauce or broth- so it’s an easy addition to your diet.

Citrus Fruit

Regularly consuming foods high in vitamin C, such as oranges, tangerines, grapefruit and even kiwifruit have been shown to help increase white blood cell production, which is essential for fighting infections and viruses in the body. These fruits also contain antioxidants that help fight free radicals in the body, which can contribute to low immunity, cancer and even heart disease.

Shellfish

One of the most important minerals for immune function is zinc, which is found in the highest concentrations in foods such as oysters, crab, clams and mussels. Those who have low levels of zinc are statistically more prone to infections and prolonged symptoms of illness. While zinc is commonly available as an oral supplement you can find at your local pharmacy, the best absorption is through bio-available foods.

Ginger

Ginger is great for the body overall, as it contains anti-inflammatory properties that not only support our immune system, but aid in digestion as well. In fact, several studies have shown that ginger fights inflammation in those who suffer from conditions like arthritis and even asthma. In addition, it contains antiviral and antibacterial properties, so not only will it prevent illness, but also has healing properties if you do fall ill. Ginger is commonly used for cooking, but can also be enjoyed in a cup of tea.

Root Vegetables & Leafy Greens

Colorful foods such as carrots, spinach, sweet potatoes and squash contain an essential vitamin called beta-carotone, which converts to Vitamin A. Vitamin A assists your body in warding off toxins, including viruses.

Probiotic Foods

Probiotic foods such as yogurt, kefir, kimchi and pickled vegetables contain live cultures that stimulate the immune system to fight off illness. The amount of “good bacteria” in your digestive system determines how nutrients are processed and absorbed in the body, which makes this essential for immunity.

When we think about overall health, we often think about it from a physical perspective- for example, what we eat and the level of exercise we get on a regular basis. We tend to turn a blind eye to equally important factors of wellness, such as social connection and having a sense of community. As we age, our family dynamics can change for a variety of reasons and many seniors suffer from social isolation and feeling lonely. In fact, according to the CDC, it is reported that nearly one-third of adults over the age of 45 and older have feelings of loneliness. In this article, we will be discovering how important our sense of community becomes as we age and how it affects us both mentally and physically.

Increased risk of cognitive impairment & Dementia

A prevalent side effect of loneliness is the cognitive decline and the onset of dementia. Studies have shown that loneliness can cause as much as a 50% increased risk of dementia in older adults- which is a rather shocking statistic. Talking to a loved one, being involved in a group of people who share similar interests, or being involved in the community sends positive endorphins to our brain and promotes overall happiness and connectedness which contributes to our health overall.

Increased risk of depression

Feelings of depression can often be linked to sudden lifestyle changes, such as losing a loved one, change in living environment, or the inability to care for yourself the way that you used to. With these often traumatic changes, we can begin to experience feelings of sadness, numbness, pain, and low self-worth. These thoughts and feelings weigh heavily on our minds and deteriorate our mental well-being, which as we know makes us more susceptible to mental illness and cognitive decline.

Increased risk of long-term illness

When we experience feelings of loneliness or depression, it is not uncommon to notice a change in the way that we take care of ourselves. This may manifest itself in ways such as not getting adequate sleep, not taking care of our physical hygiene or not eating well. These all contribute to our physical well-being, and can in-turn cause health problems like high-blood pressure, heart disease and an increased risk of stroke.

Increased risk of mortality

Perhaps the most negative aspect of loneliness, depression, and cognitive decline is its apparent increase in mortality risk. When seniors live alone or do not have regular interaction with a caregiver or loved one on a regular basis, they do not have someone to assist them if they need medical attention or injure themselves. Not only this, but some estimates say that loneliness is a greater risk factor for mortality than obesity and comparable to the risk of smoking.

Increased risk of stress

Feelings of isolation and loneliness can cause an increase in stress, which takes a physical toll on our bodies. Stress has a direct effect on our nervous system, which contributes to chronic pain, cardiovascular health, respiratory health and even our gastrointestinal system.

Recognizing the signs of loneliness in a loved one is an important first step in helping them. If you are noticing a decline in energy, unwillingness to participate in activities they once enjoyed, sleep disturbances, memory issues or neglecting personal hygiene or other routines- it may be time to intervene. If you or a loved one are feeling symptoms of loneliness and isolation, here are a few suggestions to help:

• Reach out to a friend or family member. Even a drop-by visit or a phone conversation can mean the world to someone who feels lonely.
• Get involved. Participate in game nights or join a club with people who have common interests.
• Get outside. Getting fresh air (and a good dose of vitamin D!) actually has proven health benefits to promote stress reduction and overall happiness.

When we think about eating healthy, we often associate foods and diets with being heart healthy, good for brain function, etc. While those are absolutely important to focus on, it’s equally as important to think about foods that support other vital organs in our body- like our kidneys. Kidneys have the responsibility of filtering our blood, removing waste, balancing minerals in our bodies and maintaining fluid balance. With all systems in the body, it is crucial that we educate ourselves on the importance of a nutrient-dense diet and limiting our chances of health problems as we age- such as kidney disease or even kidney failure. In this article, we will be discussing some commonly consumed foods that should be avoided for optimal kidney health.

Processed Meats

One of the main ingredients you want to avoid for optimal kidney health is excess sodium, which is abundant in processed meats (think hot dogs, bologna, and deli meats). These are meats that have been salted, cured or canned- mostly to enhance flavor and preserve the product. While meat is a great source of protein, it is best to buy whole, lean cuts of meat that you can season yourself with a controlled amount of salt.

Soda & Fruit Juices

Not only are beverages like soda and juice filled with sugar, but they also contain additives that have kidney-damaging ingredients like phosphorus. Phosphorus is commonly added to preserve shelf life and prevent discoloration. It’s a domino effect- excess sugar contributes to obesity, which increases risk for high blood pressure and diabetes, which are leading causes of kidney disease.

Alcohol

Many studies in recent years have proven that regular alcohol consumption (more than 2 drinks a day) has been found to almost double the risk of kidney disease. Alcohol affects the ability for the kidneys to regulate fluids and electrolytes in the body, which causes dehydration. When our body is unable to process minerals and nutrients properly, we can experience symptoms like fatigue, impaired cognitive function, joint inflammation and pain.

“Instant Meals”

There is an incredibly wide variety of pre-made meal options in our supermarkets, and while some of them have “cleaner” ingredients than others, they all have one thing in common- the use of preservatives (are you noticing a trend here?) In order for pre-packaged and frozen meals to maintain color, shape and flavor, manufacturers have to add preservatives. This can include frozen pizzas, frozen boxed meals, canned soup, etc. Many elderly folks, or even those who are just too busy to cook often find themselves turning to pre-made meals for convenience- but fail to read the ingredients on the label.

Canned Fruits/Vegetables

Canned, shelf-stable products like canned fruit and vegetables can seem like an equally healthy alternative to fresh fruits and vegetables, but unfortunately that is not always the case. Many canned items contain lots of sodium and added sugar. As we discussed earlier, foods that are higher in sodium and refined sugar can be harsh on your kidneys and prevent their ability to regulate fluid-retention. If you do buy canned goods, we recommend choosing a low-sodium or “no added sugar” option.

Polyunsaturated Fats

There has been an increasing awareness of the negative effects of Polyunsaturated Fats, otherwise known as PUFAs’s. All fats have a temperature to which they oxidize, and for fats such as canola oil, vegetable oil and margarine, that temperature is very low. This means that the oils can go rancid, which can lead to free-radical damage in the body. As we know, free radicals can cause damage to all organs in our bodies including our kidneys. Healthier alternatives to PUFA’s would be olive oil, coconut oil or ghee.

Over the years, there have been countless opinions about which diet is going to give us optimal health. Plant based, low fat, gluten free… you name it! With this abundance of information, it has become increasingly difficult to know which “diet” to follow. As a business that focuses solely on feeding seniors, there are apparent misconceptions about nutrition as to what we should be eating to age well, prevent diseases and illness, and feel good mentally and physically. In this article, we are going to discuss 4 common myths about senior nutrition.

#1 Seniors can afford to skip meals if they aren’t hungry/don’t have a desire to eat or cook

As we’ve discussed in a past blog post, as we age, our metabolism seemingly changes. This means that our food preferences can change, and some foods that we used to enjoy just don’t appeal to us anymore. We often see that with a lack of desire to cook or even grocery shop, seniors are not eating as much as they should be. When we skip meals, we deprive our bodies the chance to obtain essential nutrients like fats, protein, vitamins and minerals that keep our body functioning at an optimal level. We feel energetic, mentally alert and we don’t crave junk foods!

#2 Seniors can have their nutritional needs met by taking vitamins and supplements

High-quality vitamins and supplements can certainly be a great addition to a well-balanced diet, but they should never take place of the naturally occurring nutrients in food like high-quality protein sources, fruits, and veggies. Taking an abundance of supplements can even be dangerous in that there is the risk of getting too much of a particular nutrient without realizing it, which can do more harm than good. In other words, multivitamins will not fix an otherwise unhealthy diet-even if they seem like the most easy and convenient option.

#3 Seniors should eat a diet consisting of low-fat and low-calorie options

We know that there are a lot of foods available in the super market that advertise themselves as “healthy”, but those options in reality may be even less beneficial for our diets than we realize. For example, a low-fat flavored yogurt may seem like a healthy breakfast option, but could be full of sugar and artificial ingredients. Instead, opt for plain Greek yogurt that can be sweetened with honey or fruit. Especially for seniors who struggle to eat at least 3 meals a day, it is important to make sure that they are getting enough high-quality protein, fat and carbohydrates (yes- these are all necessary nutrients).

#4 Seniors can rely solely on eating at restaurants/ordering takeout

While going to a restaurant or ordering takeout is an easy, no hassle (and no cleanup!) option, the cost for eating out regularly adds up quickly- especially if it’s multiple meals a day. Not to mention, the ingredients that are used in commercial restaurants often contain high amounts of sodium, saturated fats and sugar that should not be consumed on a regular basis.

Superfoods are foods that pack a nutritional punch, which means they are loaded with essential vitamins, minerals, antioxidants and soluble fiber to promote a healthy well-being. These nutrients are beneficial for our heart, eyesight, brain function and bone health, which becomes more fragile as we age. It is crucial that we pay attention to what we nourish our bodies with so that we can live a high quality of life both physically and mentally. Consider adding these foods into your daily diet- because as they say, you are what you eat!

Wild-caught cold-water fish

Consuming wild-caught cold-water fish is an excellent addition to a senior’s diet. Fish such as salmon, tuna, mackerel and sardines are high in omega-3 essential fatty acid (DHA), and there has been strong evidence to prove that low DHA levels have been linked to memory loss and symptoms of dementia. We prefer wild-caught fish over farm raised as it contains less pollutants.

Eggs

Eggs can be prepared in a wide variety of ways and pack a punch when it comes to nutrients! Eggs provide high-quality protein, while also containing essential vitamins and minerals. 60% of the protein comes from the egg white, but the yolk contains impressive amounts of selenium, vitamin D, folate and Vitamin A. These nutrients assist the body in the absorption of calcium- which is essential to seniors as they promote strong bones, healthy muscle function and a strong immune system.

Dark Leafy Greens

You guessed it! Leafy greens such as spinach, kale, and swiss chard have been known as a superfood for years as these are high in vitamins A, E, C and K. In addition, they also contain carotenoids-antioxidants that protect cells in block early stages of cancer. Recent studies have shown that eating 2-3 servings of dark leafy greens per week may lower the risk of stomach, breast and skin cancer- and even heart disease. They can easily be blended into a smoothie, added to your favorite pasta dish or any senior meal.

Green Tea

Green tea has been used in Chinese medicine for hundreds of years to aid in healing wounds, aid digestion, improving heart-health and even regulating body temperature. Green tea is high in antioxidants and minerals, which prevent against disease and cognitive impairment. In addition- it is antiviral, antifungal, and antibacterial, which promotes a strong immune system! Green tea can be enjoyed hot with a drizzle of honey for a touch of sweetness, or iced with a slice of lemon and fresh mint leaves…refreshing!

Liver

Many of us spent our childhoods dreading the evening that we were served liver and onions for dinner…but there was a good reason for it- liver has been shown to be one of the most nutrient dense foods on the planet. Per 3.5 oz serving, liver has 300+% of your daily value of B Vitamins, Copper and Vitamin A. No wonder it’s called nature’s multi-vitamin! A great trick to incorporate liver into your diet is by mixing it into beef meatballs…you’ll barely taste it!

Walnuts

Considerable evidence suggests that eating one ounce per day of walnuts can reduce the risk of heart disease- you can thank their high content of healthy fats! Because walnuts are rich in Vitamin E, which plays a large roll in cognitive function in the brain, it can also help reduce your risk for Alzheimer’s disease. Walnuts can easily be added incorporated into the diet by sprinkling on a yogurt parfait, baked into muffins or even made into pesto with fresh basil.

Carrots

Carrots contain an impressive amount of nutrients- particularly four essential antioxidants: Vitamin C, Zinc, Vitamin E and beta-carotene. These antioxidants have been shown to lower your risk of poor eyesight as you age. As an added bonus- carrots are a great source of fiber which uniquely binds with endotoxins (AKA, the “bad bugs” in your digestive tract) to promote a healthy digestive system and gut motility.

Pomegranate

Pomegranates are notorious for their vibrant red seeds, which is due to their high content of polyphenols- a blend of powerful antioxidants. These antioxidants prevent against cell damage and inflammation, which can be responsible for conditions such as arthritis, diabetes or autoimmune disorders. While many enjoy simply eating the seeds directly from the fruit- for a less tedious option, you can purchase high-quality, pure pomegranate juice from your local grocery store.

Kiwi

Kiwi is no ordinary fruit, both in terms of its appearance and it’s nutritional content. Kiwi fruit is one of the highest in vitamin C (almost twice the amount of citrus fruit!), which is a powerful agent against disease and inflammation. Kiwi, uniquely, contains abundant antioxidants and even serotonin, which is a hormone that stabilizes our mood and feelings of well-being.

Dark Chocolate

You read that right…dark chocolate! This sweet treat has been shown to have positive effects on heart health as well as the immune system. The high content of antioxidants can help lower your blood pressure, which reduces the risk for stroke and heart attack. When consuming dark chocolate, try to choose a brand that is at least 70% cacao for maximum benefit.