Balanced Diet

Whatever your age might be, it is important to eat a balanced diet.If you eat well, you are likely to feel healthier, stay active for longer and protect yourself against illness.In later years specially, you are what you eat. Eating regular meals and snacks is a good habit. If you get used to missing meals,or eating unhealthily, you may start to feel tired and depressed. It is rightly said that, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” After the age of 65, immune system gets weak and you are more vulnerable to food poisoning and consequently dehydration. Older people take longer to recover from any disease and hence more attention should be paid to what you eat.
Four food rules you must follow:

• Eat something of everything and not too much of any one thing.
• There is no one food you must have. If you dislike something choose something else which will be equally nourishing.
• Some foods are better for you than others. Try to avoid foods which give you verylittle value (nourishment) for your money.
• Try to drink six to eight tumblers of liquid per day even if you don’t feel thirsty.

If you follow the four food rules and the good-food guide outlined above, vegetarianism is probably as good a way of life as non-vegetarianism.
Foods that you should avoid after the age of 65 are:

1. Raw or runny eggs: Raw eggs increase the chances of food poisoning. Mayonnaise, certain omelettes, sauces that contain raw eggs should be avoided.
2. Frozen, processed and restaurant foods are typically extremely high in sodium, and should be avoided or only be a very small part of the diet.
3. Cold Meat: Many cold meats such as salami, Parma ham, chorizo and pepperoni are not cooked, just cured and fermented, so there's a risk that they contain toxoplasmosis-causing parasites.
4. Uncooked food: uncooked food such as Shell fish, sushi, raw milk, sprouts can contain bacteria that could cause poisoning.
5. Too much salted food: Salt causes your body to retain water and the extra water your body stores raise your blood pressure.
6. Bacon: Bacon can cause joint problems. If you are suffering from Arthritis you must avoid bacon, along with meats, egg yolks, corn, sunflower, safflower, soybean and cottonseed oil, margarine and pretty much anything fried.
7. Too much sweet: too much sugar can cause and worsen diabetes, also lead to further health problems such as cardiovascular disease, kidney damage or nerve damage. Diabetes further leads to a lot of health related issues.
8. Cold drinks: sugar-sweetened beverages like sodas should not be consumed to help prevent diabetes and weight gain.
9. High Trans-fat food: Like sugar, excess trans-fats make the skin look stiff and inflexible. "Trans fats clog and stiffen the arteries and smaller blood vessels," which makes the skin look old
10. High caffeine products: Number of cups of Coffee and tea per day should be very limited. Coffee and caffeinated products also dehydrate the body, making you look tired and worn out. They also cause acidity.
11. Fried food: Fries food increases cholesterol and contributes to collagen break down in the skin, making one's skin look wrinkled and worn out

Some important tipsthat every senior must take about eating habits are:

1. People who eat at least five cups [of fruits and vegetables] a day have lower blood pressure, lower cardiovascular disease, lower rates of cancer; they have a better immune response; usually they're leaner and have lower rates of diabetes and obesity
2. Eat a variety of foods from the main food groups to ensure your diet contains as many different nutrients as possible.
3. Antioxidants like vitamin C can even help keep your skin younger-looking. One study linked eating lots of yellow and green vegetables to fewer wrinkles.
4. Eating whole grains rich in fiber -- oats, quinoa, barley, wheat, and brown rice -- lowers your chance of developing type 2 diabetes.
5. Snacking on nuts cut the risk of high blood pressure and high cholesterol by about 20%. You only need to eat 1/4 of an ounce a day to get the benefits -- that’s about 4 almonds.
6. Go easy on high-fat meat, high-fat dairy, and bakery treats. The saturated fat found in these foods can clog your arteries, which can lead to heart problems.
7. Eating foods containing fibre could be good for your digestion. Constipation tends to become more of a nuisance as you get older, but fibre-rich foods can prevent constipation and other digestive problems.
8. Prepare meals rich in Omega 3 fatty acid as they have been proven to reduce inflammation, which can cause heart disease, cancer and arthritis. They can be found in flaxseeds and flaxseed oil, walnuts, canola oil, and different types of fish.
9. Organic ketchup contains lycopene which is a cancer fighting phytochemical. Organic ketchup should be used instead of commercial ketchup because it contains three time the lycopene.
10. Fruits and vegetable’s peel is sometimes the most nutritious part of it which should not be thrown away.
11. Dark chocolates are rich in antioxidants and caffeine, a natural stimulant that enhances focus and concentration.
12. Cinnamon is known to lower blood sugar, blood pressure and stress.
13. Bananas are rich in potassium and can naturally lower blood pressure.

For more tips and a guide to the food you should try to eat every day log on to our website old age solutions

DOs & DONTs in an Earthquake

1. Before an earthquake
   • Follow and advocate local safe building codes for earthquake resistant construction.
   • Follow and advocate upgrading poorly built structures.
   • Make plan and preparation for emergency relief.
   • Identify the medical centres, fire fighting stations, police posts and organise relief society of your area.
   • Know the electric and water shut off locations in your house.
   • Heavy objects, glasses, cutlery should be kept in lower shelves.
   • Flower pots should not be kept on the parapet.
2. During an earthquake
   • Keep calm and reassure others.
   • During the event, the safest place is an open space, away from buildings.
   • If you are indoors, take cover under a desk, table, bed or doorways and against inside walls and staircase. Stay away from glass doors, glass panes, windows or outside doors. Do not rush to go out of the building, to avoid stampede.
   • If you are outside, move away from buildings and utility wires.
   • Once in the open, stay there till the vibrations stops.
   • If you are in a moving vehicle, stop as quickly as possible and stay in the vehicle.
   • Free all pets and domestic animals so that they can run outside.
   • Do not use candles, matches or other open flames. Put out all fires.
3. After an earthquake
   • Keep stock of drinking water, foodstuff and first-aid equipment in accessible place.
   • Do not spread and believe rumours.
   • Turn on your transistor or television to get the latest information/bulletins and aftershock warnings.
   • Provide help to others and develop confidence.
   • Attend the injured persons and give them aid, whatever is possible and also inform hospital.
   • Be prepared for aftershocks as these may strike.
   • Close the valve of kitchen gas stove, if it is on. If it is closed, do not open. Do not use open flames.
   • Do not operate electric switches or appliances, if gas leaks are suspected.
   • Check water pipes, electric lines and fittings. If damaged, shut off the main valves. Do not touch live wires of electricity.
   • If needed, open doors and cup boards carefully as objects may fall.

The seismic zone map of India for India, as published by Greenpeace India, is as follows:

Tips to Boost Your Nutritional Health

As you make food choices to improve your nutrition, keep these tips in mind:

Stick to healthy fats. Choose healthy fats found in seeds, nuts, avocados, fatty fish, and vegetable oils rather than saturated fats and trans fats.

Drink up. Water, of course. To stay hydrated, drink a lot of water and non-caffeinated beverages and eat foods with high water content (like soups, cucumbers, grapes, and melons) unless instructed otherwise by your doctor.

Opt for whole grains. These fiber- and nutrient-rich foods will help your digestion and protect your heart. Choose brown rice, whole grain cereals, and whole wheat bread instead of white bread and refined grains.

“Rough up” your diet. Include a variety of high-fiber foods every day, such as raw fruits and vegetables and whole grains. These foods help cut down on constipation; provide the vitamins, minerals, fiber, and nutrients that you need for healthy aging; help maintain your weight; and reduce your risk of heart problems. If you’re not sure you’re getting enough fiber, talk to your doctor about supplements.

Pack in protein. Power your body with lean proteins like beans, eggs, chicken and fish, lean meats, and nuts.

Remember that calcium is critical. Everyone needs calcium to protect bone health, but seniors should really bone up on calcium-rich foods like low-fat dairy products. A calcium supplement, usually paired with vitamin D — its partner in bone building — can also help you get what you need.

Shop for B12. As an older adult, you should also look for foods, like cereals, that are fortified with vitamin B12. Because of the body’s decreased ability to absorb B12, getting more through diet and supplements will ensure that you meet your requirements.

Now that you know what to do, you can make the necessary changes to your diet and a real commitment to your senior health. It's fine to start gradually: Exchanging junk foods for healthier options is a good first step. But try to make changes every day that will bring you closer to your goal of a healthy diet and supplements will ensure that you meet your requirements.

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Elderly Depression

Elderly depression is a condition that is under-diagnosed. The primary reason why doctors, caregivers, and family members don't recognize it is because the symptoms of depression are different in seniors than in younger people.

Symptoms of Depression

Common symptoms of depression are:

• Feelings of deep sadness, hopelessness, and/or worthlessness
• Lack of ability to enjoy everyday life
• Difficulty concentrating
• Low self-esteem
• Headaches, constipation, or chronic pain. In depressed individuals, these complaints tend not to respond to generalized treatment
• Changes in appetite, such as a lack of interest in food or overeating
• Changes in sleep patterns, such as a difficulty falling asleep/staying asleep or sleeping more than usual

Symptoms of Elderly Depression

• Elderly depression can also manifest the following symptoms:
• Irritability
• Excessive worry
• Feelings of guilt or self-blame
• Headaches or muscle pain
• Difficulty sleeping
• Stomach trouble or constipation

Risk Factors for Depression

• Certain life events may put an older person at increased risk for becoming depressed. These include:
• Death of a spouse or partner
• Retirement
• Major illness
• Lack of social contact/shrinking circle of friends
• Senior citizens with depression are also at an increased risk for problem with alcohol abuse, due to retirement and social isolation. Incidentally, some medications are known to cause depression, and seniors tend to take more prescription medication than younger adults. Another issue is that many of the elderly don't always take their medication as prescribed.

Getting Help

The first step in getting help for the possibility of elderly depression is to see a physician for a complete wellness physical. If the individual is withdrawn or confused, a family member or caregiver should accompany him or her to the doctor's office. Whether the senior goes to the doctor's office alone or not, the doctor will need a detailed medical history.

Be sure to tell the doctor about all medications being taken. This includes both prescription drugs and over-the-counter products. The easiest way to deal with prescription medications may be to bring the bottles to the appointment. Depression can be caused by the medications themselves. It can also occur as the result of interactions between different medicines.

If no physical cause for the symptoms is found, then the individual should be seen by a mental health professional. The best choice is someone who specializes in the care of seniors or a health care provider who has experience treating people in this age group.

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Googling is good for the ageing brain

Could Googling actually be good for you? That is the conclusion drawn by researchers who believe that searching the internet could improve brain function – at least among older people.

A team from the Center on Aging at the University of California, Los Angeles, found that searching the web can stimulate the brain more than other activities such as reading a book.

In a study to be published in the American Journal of Geriatric Psychiatry, the researchers say they examined the neurological activity of adults aged between 55 and 76 as they conducted a number of tasks.

The study took two groups of older people, one picked for their knowledge of the internet, the other for being less technologically adept. The participants were then placed inside an MRI scanner and asked to take part in a series of activities including reading books and performing internet searches.

While both groups saw overall brain activity increase during the tasks, the internet-based assignments created a greater burst of activity in the web-savvy users. In particular, the researchers said, they stimulated areas of the brain linked to decision making and reasoning – producing up to twice as much activity as their technologically challenged counterparts.

Although the study group was small – just 24 subjects – lead researcher Professor Gary Small said he believed the findings showed that engaging with technology could have important benefits for mental fitness.

"The study results are encouraging: emerging computerized technologies may have physiological effects and potential benefits for middle-aged and older adults," he said. "Internet searching engages complicated brain activity, which may help exercise and improve brain function."

Some technological gizmos aimed at older people have come in for criticism – particularly "brain training" games, which make explicit claims about helping keep the mind young by guiding users through mental gymnastics.

The craze led to millions of Japanese adults buying video game systems in order to play quizzes and logic puzzles. Since then heavy marketing from companies like Nintendo – which has used famous faces such as Julie Walters, Chris Tarrant and Johnny Ball – has encouraged millions of British adults to follow suit.

Elsewhere search engines such as Google have been accused of presiding over a dumbing down of information. Internet critic Nicholas Carr claimed websites were reducing levels of concentration and encouraging flighty behavior. That opinion was reflected by research showing that readers of academic texts on the web often engage in so-called "horizontal skimming" – reading a small portion and then heading off somewhere else. But Small said that his study showed using technology could have positive effects on the mind.

"There's so much interest in exercising our minds as we age," he said. "One result of this study is that these technologies are not all bad. They may be good in keeping our brains active."

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Laws protecting the old people

In Dec 2007, A law was passed by Parliament, according to which Indians who neglect their ageing parents could be jailed. The government said that the law was passed as a large number of elderly are mistreated in the country.

The Government of India approved the National Policy for Older Persons on Jan 13, 1999 in order to accelerate welfare measures and empowering the elderly in ways beneficial for them.

This policy included the following major steps:

(i) Setting up of a pension fund for ensuring security for those persons who have been 

    serving in the unorganized sector

(ii) Construction of old age homes and day care centers for every 3-4 districts, 

(iii) Establishment of resource centers and re-employment bureaus for people above 60 years,

(iv) Concessional rail/air fares for travel within and between cities, i.e., 30% discount in train 

     and 50% in Indian Airlines.

(v) Enacting legislation for ensuring compulsory geriatric care in all the public hospitals.

In spite of several laws in place, the reality is that elderly people are the most ignored and harassed ones in the society. On International Day of Older Persons also known as World Elders Day, which is observed on Oct 1 every year, there is a need to sensitize the younger generation to love and respect their elders.

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Army to have old age homes for ex-servicemen

Chief of Army Staff General Bikram Singh said here on Sunday that the Army would run homes for elderly ex-servicemen, who do not have anyone to look after them in their old age.

“We have prepared a new scheme under which we will open old age homes in every Command. The first such experiment is being tried out near Chandigarh in Panchkula where we are setting up the first such old age home. We shall see how we can run it,” General Singh said at a veterans rally.

Not a free service

The Army Chief said that it was not possible to run such facilities for free, but the ex-servicemen who wished to live in these homes could use their pensions to pay for the services.

General Singh was particularly appreciative of the efforts of the West Bengal government for its role on matters related to ex-servicemen welfare.

“In matters of ex-servicemen welfare, the State government has a special role. I wish to say that the Indian Army has received all cooperation from the West Bengal government in these matters,” said General Singh, who served as the General Officer Commanding (GOC) in charge of Eastern Command before he took over as the Chief of Army Staff in May last year.

He recalled his meeting with Chief Minister Mamata Banerjee before he left for New Delhi to assume office.

Mamata love for Army

“I had noticed she [Ms. Banerjee] has a special love and concern for the Indian Army. You must have noticed that this is why the West Bengal administration and its officials have a special consideration for us,” he said.

Despite General Singh’s high praise for Ms. Banerjee, there have been differences between her government and the Army over the project for the beautification of the River Front in Kolkata.

On being asked to comment, General Singh said: “On the issue of land, there are some orders from the Central government and we cannot deviate from them.”

He, however, said that the GOC of Bengal Area Lieutenant General A. K. Chowdhury was coordinating with the West Bengal government on the matter.

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