The Benefits of Being Active in the Fall

The benefits of staying physically and mentally active are well documented. Physical fall activities for seniors can help with the following:

• Improving sleep
• Boosting energy levels
• Relaxing muscle tension
• Decreasing the risk of falls

Because our minds and bodies are connected, physical activity can also improve mental health by increasing energy levels, building confidence in your abilities, and boosting your mood. Likewise, keeping the mind active, interested and connected to the world can eliminate the physical effects of isolation and depression.

According to the National Institute on Aging, keeping the mind active may even improve brain health.

Here are six fall activities for seniors to try this season:

1. GET CRAFTY AND CREATIVE

Occupy your mind and hands with these crafty and creative ideas!

• Celebrate the season with some fall-inspired craft creations, like these projects from CountryLiving.
• Delish provides recipes for 32 healthy fall treats.

2. STRENGTHEN THE BODY AND MIND

Enjoy the cooler weather and the changing foliage by walking around your neighborhood or local park. It’s great exercise, mentally relaxing and free.

Remember to exercise to strengthen your body as well. If you have concerns about your ability, DailyCaring has online videos of gentle, seated chair exercises.

You can also calm your mind and body through meditation. Research indicates that meditation may enhance memory, slow down cognitive decline, improve digestion and circulation, and lower stress.

3. HAVE FUN

If you have access to a fire pit, a perfect fall evening might be a fire in the backyard. Roast some marshmallows (or serve fall treats) and share memories with family and friends.

For indoor activities, online games allow you to compete with people around the world and get lost in well-crafted storylines.

4. LEARN SOMETHING NEW

It’s important to keep learning because it provides a sense of accomplishment and keeps your mind active.

Start by learning about others. Writing letters may seem quaint or even old-fashioned, but it is a great way to learn about someone, where they live and what they’ve experienced. Finding a pen pal can connect you to someone you would have never met otherwise.

Reading — whether from a book, an article online or listening to an audiobook — provides another way to expand and keep your mind active. So does learning a new activity. For example, if you’ve never cultivated an indoor herb garden, it can be a great way to have fresh herbs on hand for any meal.

Ted Talks is a nonprofit organization that provides short but powerful talks on topics from science, to business, to global issues. Take a listen and learn something new!

5. LISTEN TO MUSIC

Music can soothe, stir memories and emotions, and inspire us in ways that nothing else can. For those who are tech-savvy — Spotify, iHeartRadio, or Pandora allows you to stream the music of your choice wherever you are. If not – there is nothing wrong with the good old radio!

6. BE A VOLUNTEER

Volunteer opportunities exist for people of all ages. You don’t even have to be physically present to be a volunteer. Points of Light provides information on virtual and in-person volunteer opportunities. Opportunities include making meals for people in your community, creating stuffed animals for children in the hospital, making check-in calls to local seniors, and many more!

For more senior-friendly ideas to stay active all year, visit our blog.

The post 6 Healthy Fall Activities for Seniors first appeared on Bethesda Health Group.

It’s also when many people seem to adjust their eating habits. So, it’s a good opportunity for seniors, and those creating diet plans for seniors, to pause and begin paying special attention to diet and nutrition.

Transitioning Senior Diet Plans from Summer to Fall

Typically, people switch from light summer meals and cool drinks to hearty fall recipes and comfort foods as the weather starts to cool.

For example, in the summer, some might choose a bright, refreshing salad for dinner. However, richer foods like casseroles, meatloaf, roasts, and soups or stews become more popular in the fall and winter. Those fall recipes tend to be heavier in their fat content, so we need to think carefully about what we’re eating.

Keys to Healthy Eating: Moderation & Color

What’s important to keep in mind when creating a senior diet plan is that healthy eating doesn’t mean you can’t ever have the things you like to eat. There are often ways for rich fall recipes to be made healthier, such as grilling or baking instead of deep frying. Fatty, calorie-dense foods don’t have to be forbidden, but they should always be eaten in moderation.

Seniors especially tend to gravitate toward meals that feature a meat and a starch. They don’t have to deny themselves, but portion control is key. And when it comes to vegetables, you want to see a lot of colors on the plate, including a red vegetable and a green vegetable. Dietitians say that half the plate should be colorful.

Staying Hydrated, Even as the Leaves Change

Besides fat intake, other things to watch for when creating senior diet plans include monitoring salt and sugar intake, and making sure plenty of liquids are consumed.

Seniors tend to drink and eat less than their younger counterparts. And they often consume less liquid because they spend more time indoors, getting less physical activity. Therefore, the cool drinks of summer should be replaced with more hot liquids, like tea, decaffeinated coffee and soups.

Other alternate sources of liquid for senior diet plans, according to agingcare.com, include the following fruits and vegetables: apricots, bell peppers, broccoli, cherries, grapes, grapefruit, lettuce, nectarines, spinach, strawberries, tomatoes and watermelon.

At Bethesda, we believe the foundations of great health begin with great nutrition for senior diets! Check out our other senior health and wellness articles for more tips and tricks on staying healthy all year long!

The post Tips for Choosing Fall Recipes for Senior Diet Plans first appeared on Bethesda Health Group.

How Much Sugar is Too Much Sugar?

The answer to that question depends on several variables. If you have diabetes, or your blood sugar levels are higher than normal (called pre-diabetes), your body is not as capable of handling large amounts of sugar. Someone who does not have diabetes can metabolize (the speed at which your body processes a substance) the sugar and thus absorb it into their system better than people with diabetes. A senior who is physically active (and does not have diabetes) can process even larger amounts of sugar.

But people with diabetes need not deprive themselves of Halloween snacks and recipes, as long as they carefully plan what and how much of it they are going to eat at one time. Through experience and working with a dietitian, seniors can determine what their daily carbohydrate (sugar is a carbohydrate) intake should be and make some trade-offs. For example, if the goal is to consume 45 grams of carbs per meal, a person could eat a small apple, which has about 20 grams of sugar in it, OR 2-3 miniature Three Musketeers bars, which have about the same amount of sugar.

You can search online to check out the sugar content of your favorite Halloween candy.

Can You Indulge or Must You Abstain?

If you are prone to depression, anxiety, or have issues with compulsive behavior, the first bite of a delicious piece of candy could cause you to begin binge eating. Therefore, if you soothe yourself with food, you should not indulge.

But if you regularly eat a healthy diet consisting of fruits, vegetables and lean protein, and you exercise regularly, an occasional sweet can be a welcome break. And if you continue to take care of your body as recommended by your physician, then enjoy a small Halloween ‘retreat!’ When in doubt, consult with your doctor.

Regardless, a good strategy for seniors is to give away the leftover Halloween candy soon after the holiday. Do not leave it in the cabinet, because there’s a good chance you’ll be the one to keep eating it.

Sweet Strategies During Halloween

Other than giving away your Halloween candy, seniors may also opt to choose a healthier treat.

If you love those nut-covered caramel apples, don’t despair. There are some healthy aspects to this treat. First, they are covered with nuts, which allow for slower sugar absorption that avoids high spikes of blood glucose levels. The nuts also contain protein and heart-healthy fat. In addition, you get fiber from the apple, which also helps slow the absorption of sugar and can make you feel full longer.

Another strategy we suggest is to try some extra physical activity before or after eating the candied apple. Maybe take a longer walk than you typically do, to help your body process these types of treats.

You can also be selective about your Halloween candy, like choosing M & M’s Peanut Chocolate Candy. Peanuts provide protein. If you eat a few of them with a small meal, you are less likely to consume too many.

Keep in mind that a certain amount of sugar is necessary and it’s the only thing that actively feeds your brain cells. Every carbohydrate you eat—whether bread or fruit or a whole-grain cracker—eventually turns into sugar.

A Healthy Halloween Alternative for Family and Friends

Other alternatives to sweet treats for seniors could include popcorn, which is considered a whole grain. Cheese popcorn adds a little protein boost as well. Try healthy Halloween snacks and recipes, such as the popcorn recipe found below:

1. Choose your favorite popcorn.
2. Add a sprinkle of cheese (the protein in the cheese will help keep you full longer.)
3. Try drizzling lightly buttered popcorn with a little caramel and a sprinkle of cinnamon (cinnamon has some supportive research — it may help keep blood sugars more stable).
4. If you want, you can get creative and add cayenne pepper to the recipe, creating what is known as “vampire blood popcorn.” (Spicy foods can boost your metabolism for up to 30 minutes after consumption.)

The Tricks About Halloween Snacks and Recipes

1. Learn your limits and recommended parameters around consuming sweets in order to feel your best.
2. Make smart selections.
3. Enjoy a happy and healthy Halloween!

Read more senior health and wellness tips from Bethesda on our blog.

The post Halloween for Seniors: The Tricks About Treats first appeared on Bethesda Health Group.

But what about the brain itself? Although life expectancy has more than doubled since 1900, our “mindspan”—how long we stay cognitively healthy—hasn’t kept pace.

Forgetfulness, slower processing, and feeling less sharp plague most of us as we age. One in five people develops mild cognitive impairment, a decline in thinking skills beyond normal aging, which may or may not advance to dementia. After 65, your odds of developing Alzheimer’s disease are one in 10.

It doesn’t have to be that way, mounting research suggests.

“The very term ‘age-related memory loss’ may be a misnomer,” says neurologist Dr. Richard Isaacson, Founder and Former Director of the Alzheimer’s Prevention Clinic at Weill Cornell Medicine/New York Presbyterian.

Time and genetics alone don’t erode brain functions. How we spend our lives managing the modifiable risk factors that affect our genes is highly significant for our brain health, researchers say.

That’s why you’re likely to hear a lot more in the coming years about brain health and what you can do to improve your own. Educating the public on this is, in fact, one of the four core purposes of the Centers for Disease Control’s Healthy Brain Initiative, which kicked off its 2023-2027 road map for public health agencies, says program leader Lisa McGuire, PhD.

Brain Health: Stop Thinking There’s Nothing You Can Do

“Awareness of the steps to improve cognitive brain function is at least a generation behind that of heart health,” says cognitive neuroscientist Sandra Bond Chapman, Chief Director of the Center for BrainHealth^® at the University of Texas at Dallas.

When our fathers and grandparents died of a heart attack or stroke, we chalked it up to tragic luck. Clogged arteries, high blood pressure and high cholesterol were considered normal features of aging before 1948, when Congress commissioned researchers to begin tracking the cardiovascular lives of some 5,200 residents of Framingham, MA.

The Framingham Heart Study (now three generations old and still going) introduced the phrase “risk factors” to the medical lexicon and helped prove which prevention tactics work.

Today, it’s the brain we’re “in the dark” about. In a review of public awareness studies by PLOS One, a nonprofit, peer-reviewed, online scientific journal, nearly half of the respondents mistakenly believed Alzheimer’s disease is a normal process of aging that you can’t do anything about. In reality, a third or more of dementia cases can be delayed or  prevented by lifestyle factors, according to a 2017 report sponsored by the Lancet Commission on Dementia Prevention, Intervention and Care.

Read on to find out what we can do to help our brains stay in shape.

Use Brain Health to Motivate Your Health Habits

Advances in neuroimaging kicked off this new era of brain health by allowing scientists to see inside the brain. Intervention studies on how lifestyle affects brain function are newer still.

One of the largest such investigations to date, the BrainHealth Project, will task researchers across more than a dozen institutions with studying 120,000 subjects over the course of several years to find out how cognitive training, sleep, nutrition, exercise and more can extend mental strength over time.

What’s already clear: All health roads lead to the brain. “The No. 1 cause of cognitive decline is healthy people letting their brains decline,” says Chapman, the BrainHealth Project’s director.

That’s powerful motivation the next time you’re tempted to skip a workout or not opt for a healthy meal, do nothing about stress or  loneliness, or avoid treatment for conditions like depression, anxiety, diabetes, and sleep apnea.

Resist Too Much Habit and Routine

A particular challenge from midlife and beyond is the brain’s natural inclination to steer toward efficiency. It figures out the easiest, most comfortable ways to get something done and hits repeat.

But while toweling dry in the same mechanical pattern every morning allows you to get on with the day quickly, running your whole life as a creature of habit—doing the same things, seeing the same people—deprives the brain of something else it craves: newness and challenge.

Hallmarks of brain-stimulating activities that improve cognitive abilities, according to a 2017 report by the Global Council on Brain Health (GCBH) are novelty, high engagement, mental challenge, and enjoyableness.

If you like crosswords, fine, but push beyond to new games and challenges. Good examples from the GCBH: Tai chi, researching genealogy, picking up an old hobby you dropped, making art, and community volunteering. When activities include a social component, so much the better.

Be Aggressive About Blood Pressure

In 2018, a groundbreaking study became the latest persuasive link between heart health and brain health. Researchers at Wake Forest University in Winston-Salem, NC, showed for the first time that lowering blood pressure can significantly reduce the risk of mild cognitive impairment (MCI).

Standard medical care had long included a systolic blood pressure of above 140 as the target defining hypertension and requiring treatment. (Systolic pressure is the first number in a blood pressure reading, as in “140 over 80.”) In 2017, that definition was revised to 130 by the American Heart Association and American College of Cardiology.

The more recent, long-term, large-scale SPRINT-MIND clinical trial, sponsored by the National Institutes of Health, found that the more aggressively high blood pressure was treated toward reaching a systolic pressure below 120, the lower the risk of MCI. Treatment measures included a combination of not smoking, medication management, nutrition counseling, social and cognitive stimulation, and exercise.

Work Your Brain Harder, But Not by Multitasking

Your brain grooves on doing—but only one thing at a time. Multitasking stresses it.

Researchers say one better alternative is a cognitive exercise called “strategic attention.” The Strategic Memory Advanced Reasoning Training program at the University of Texas at Dallas, advises this: Every day, pick two substantial tasks requiring fairly deep thinking. They might be tracking and analyzing your household budget, planning a vacation, writing a memo, or following a complex new recipe.

Then carve out two 30-minute sessions to focus without interruption. Turn off email alerts. Shut the door. No quick scrolls through your news feed that will take you off your task. It takes up to 20 minutes to refocus after a disruption.

Over time, you’ll find that you’ll achieve much more, and much more quickly, with improved attention. It’s the equivalent to your brain of a good workout at the gym.

Do (the Right Kind of) Nothing

It’s not all about activity. The brain needs two kinds of downtime to function optimally: rest and sleep.

Rest means taking intentional breaks from active thinking. Try taking five minutes, five times a day, to sit still and do nothing, Chapman says. Other routes to mental R&R include mindfulness, meditation, and yoga Nidra (also known as iRest and sleep yoga).

Not least, there’s sleep itself. Our awareness of how important it is to the brain grew with the discovery of the body’s glymphatic system—a kind of internal trash-hauling system. The system’s pace increases by more than 60 percent during sleep, a possible link to why getting more sleep is linked with a reduced dementia risk. Alzheimer’s prevention experts recommend eight to nine hours a night, Isaacson says.

Bethesda is dedicated to providing the best level of care for seniors living with Alzheimer’s or experiencing memory loss. To learn more, contact us today and find more health and wellness tips on our blog.

© Next Avenue – 2025. All rights reserved.

Originally published on February 6, 2019 by Paula Spencer Scott for Next Avenue.

The post Our Brains Need Exercise, Too first appeared on Bethesda Health Group.

It’s a great time for older people to think about rededicating themselves to learning new things. Whether engaging in physical activity or taking classes, there is always something new to learn that can help make life easier, more enjoyable and more impactful. Lifelong learning is considered good for the brain, mental well-being and self-esteem.

While many seniors have experienced challenges adapting to a rapidly changing world, especially in technology, lifelong learning equips you with the skills and knowledge you need to navigate these changes effectively.

According to Senior Lifestyle, as technology evolves, seniors who stay updated and learn how to use smartphones, tablets, and computers navigate a technology-dependent world easier and stay more connected with family and friends through video calls and social media. You can manage your finances online, access valuable information, and even engage in telehealth services for medical consultations. The empowerment that comes from being tech-savvy in an increasingly digital world allows you to maintain a level of independence that might otherwise be compromised. And this is only one example of skills you can gain from embracing lifelong learning!

Benefits of Lifelong Learning

Increased self-esteem

As life changes and people get older, some seniors may struggle with a loss of identity and self-esteem, especially if they have retired from long and familiar careers and left their family home to live in a senior community or apartment. Lifelong learning offers an opportunity to reclaim their sense of accomplishment and self-worth. Learning new skills, setting new goals, and successfully achieving those goals can reinforce their self-esteem. Whether you’re learning a musical instrument, improving your cooking skills, or exploring a new language, the sense of accomplishment derived from learning is empowering.

Mental stimulation and improved cognitive health

Beyond the new skills and abilities acquired from taking a new class, the process of learning itself is beneficial. Learning requires concentration, exercises a senior’s memory, and otherwise keeps their minds sharp. After all, we must use our brain power or risk losing it. Mental exercises are a wonderful way to maintain or improve cognitive health, potentially staving off the onset of cognitive decline.

Feelings of personal accomplishment and fulfillment

It’s never too late to find a new passion. While many of us don’t have time to pursue hobbies while we are raising children and maintaining a demanding career, retirement is the perfect time to indulge ourselves in doing what we love to do. Whether it’s playing golf, reading about history or learning a craft, it’s time to have some fun.

Opportunities for social interaction

One of the biggest challenges for seniors is social isolation and loneliness. Signing up for classes or workshops gives them a chance to interact with people with whom they have things in common, fostering new connections and friendships. In a senior living setting, taking classes with other residents can help them feel more at home and find community connection and support.

Physical fitness and health

We all face challenges with staying fit and healthy, and those things only get tougher as we age. Make your fitness efforts more impactful by taking the time to join a physical fitness class, study nutrition and diet, or learn how to cook things that are both tasty and good for you!

Getting Started

Now that we’ve learned a little bit about the benefits of lifelong learning for seniors, where can they find the opportunities to educate themselves?

Our senior loved ones can go the more traditional route by signing up for formal classes at their local community college, university, or library. If they’re not able to travel, many institutions offer classes that they can take from the comfort of their own home. If they live in a senior living community like Bethesda’s, they won’t even have to leave the property to find group classes featuring activities like crafts, dancing and yoga. And seniors shouldn’t be hesitant to take the initiative to learn about a subject that interests them by utilizing library and internet resources.

No matter what the subject or format, learning is for all ages. So, enjoy this back-to-school season by finding new ways to broaden your knowledge and grow your skills!

Keep broadening your horizons with suggestions for classes, activities and more on Bethesda’s Health & Wellness blog.  

The post The Back-to-School Spirit: Finding Lifelong Learning Opportunities for Seniors first appeared on Bethesda Health Group.

It checks several important needs of our senior loved ones, including:

• Getting some exercise
• Keeping their mind sharp with a stimulating activity
• Social interaction among family members, friends or fellow birdwatchers
• A scheduled activity to stave off isolation and loneliness

Missouri is ideal because dozens of beautiful bird species can be found throughout the state in the summer months. All you need is a field guide to help you figure out where these Missouri birds are likely to be found and identify different species, as well as a good pair of binoculars to help you get a closer look. If you want, add photography to your birdwatching so you can enjoy your finds long after the hunt is over.

Learning the Ropes

Now that you’re ready to embark on your new hobby, how do you get started? A fantastic way is to join a local birdwatching group. Its members will be able to teach you tips for spotting our feathered friends, clue you in about local birdwatching hot spots, and help you get prepared with the right equipment. They’ll also likely have regularly scheduled outings that you can join.

Getting Equipped

You’ll need to be patient — it might take a few tries before you learn the habits of several types of Missouri birds and where to find them. Bring a notebook to jot down your observations about bird behavior, preferred habitat, and other helpful things to remember. Most importantly, don’t give up. Once you get a feel for the hobby, it will become a lot easier. And don’t expect to succeed every time you go out. Birdwatching can be like fishing: Some days you do everything right, but the fish just aren’t biting. Fortunately, if you don’t see the specific bird you’re looking for on a given day, you’re still out in nature, getting fresh air and exercise, and there’s plenty of other natural beauty to see.

Spot these 10 Missouri Natives

Now that you’re properly equipped and ready to go, what are you hoping to see? Below you’ll find some popular Missouri birds to put on your “birdwatching checklist.”

Northern Cardinal

Known for its bold red color, the Northern Cardinal is common to Missouri, but it’s a favorite of birdwatchers for its beautiful feathers.

American Goldfinch

Found in meadows and backyard gardens, the American Goldfinch is easy to notice because of its bright yellow feathers.

Eastern Bluebird

Another vividly-colored species, the Eastern Bluebird can be found in open fields and along roadsides.

Indigo Bunting

Still feeling blue? The Indigo Bunting stands out in its preferred home, Missouri woodlands.

Red-headed Woodpecker

A species you might hear before you see it, the Red-headed Woodpecker has a black and white body to go along with its remarkable red head.

Barn Swallow

Another common but popular bird is the Barn Swallow, which is recognizable by its forked tail.

Great Blue Heron

If your neck is getting stiff from looking up, the Great Blue Heron can be found on the ground, wading in an around lakes, rivers, and wetlands.

Baltimore Oriole

St. Louis may be Cardinals country, but during the summer months, the Baltimore Oriole can be seen in parks and around gardens sporting their black and orange plumage.

Eastern Kingbird

Don’t want to leave your neighborhood to search for birds? The Eastern Kingbird might just come to you. It loves to perch on wires and atop backyard fences. It’s an aggressive bird that chases off much larger birds that dare to come into its space.

Ruby-throated Hummingbird

You must have a sharp eye to see them because they’re small and quick. But the Ruby-throated hummingbird is a beautiful sight with its iridescent green feathers.

Happy Hunting!

Remember that to avoid over-exposure to heat, you should bring plenty of water on your excursions, apply sunscreen, and be prepared with mosquito repellant. And remember, it’s not just about being successful. Most of the fun is in the chase!

Find more fun ways to spend your golden years on Bethesda’s Health & Wellness blog.  

The post Missouri Birds to Watch for This Summer first appeared on Bethesda Health Group.

Herbs are remarkably easy to grow, no matter if you live in a house with a huge backyard or an apartment with only a small patio. Herbs also do just as well in pots as they do in garden beds.

There are plenty of herbs that thrive in the sun, and you can use your herbs to enhance your favorite recipes.

The Best Herbs for Your Porch or Window Garden:

• Basil is one of the most popular herbs because it’s easy to grow. Extremely fragrant, basil can be added to a wide variety of recipes to boost the flavor. The summertime staple’s warm yet spicy notes work well in your favorite sweet or savory dishes including pesto, salads, fruit compotes, or even pizzas. Once your herb garden matures, be sure to pick leaves regularly so that your plants continue to grow all summer long.
• Cilantro has a citrusy flavor and is also very fragrant. It’s frequently used in many Mexican dishes, including guacamole, salsa, tacos and huevos rancheros. It can also be used to top soup, sandwiches, chili, rice and roasted vegetables, and in stir-fry dishes. You can start to harvest cilantro once the plant is six to eight inches tall.
• Mint has fragrant leaves that add a burst of fruity flavor to recipes. It grows well in either shade or sun, which makes it ideal for a summertime herb garden. Younger mint leaves have more flavor than older ones, so harvest your mint as soon as possible for use in fruit salads and iced tea, or make fresh and cool infused water by plucking off a few leaves to keep in a pitcher of water in the refrigerator.
• Rosemary shrubs grow pretty blue flowers to add a pop of color to your miniature garden. Like mint, the best-tasting rosemary comes from new growth, so snip its stems as soon as you need them. Use it to add aromatic flavor to marinades while grilling or to give a pop of flavor to roasted potatoes.

Creating Your Summer Herb Garden

There are many ways to start a miniature garden. You can buy a kit that has all the parts and pieces you need already. Or you can go to your local garden store and get the supplies that you like best individually. The pre-made kits are best for new gardeners, taking the guess work out of creating a successful setup. But creating your own garden can be more satisfying for experienced growers who have likely developed their own preferences for layout and design.

Whether you’re planting indoors or outside on your porch, make sure you have large clay or plastic pots on hand, plus good potting soil that drains well, and organic vegetable or herb fertilizer or compost to give your herbs the nutrients they need to stay healthy. Prepare the soil by turning it with a garden fork. This will let the water drain more easily and make room for the plants’ roots. Don’t forget to add compost or fertilizer to create optimal growing conditions.

If you’re not sure you have a spot that gets enough sunlight for your plants to thrive, don’t worry. LED grow lights are affordable and can ensure your herbs have the light they need.

Maintaining Your Garden

Once you’ve got everything planted, be sure to monitor your plants regularly. Watering schedules may vary depending on the plant type and environment. Indoor plants require watering when the top inch of soil feels dry. Use a small watering can to soak the soil; it should be damp but without any standing water.

Usually, indoor plants benefit from fertilization every 4-6 weeks during the growing season. Always follow the directions on the fertilizer packaging for the best results. If you have more questions about how to keep your herbs growing strong, consider joining a gardening club if you live in a senior living community or ask the staff or your favorite garden store for tips!

For more helpful tips for summer activities for seniors and all year-round, visit Bethesda’s Senior Living blog!

The post Building a Porch or Window Summer Herb Garden first appeared on Bethesda Health Group.

Eating heavily processed foods may be convenient and appealing, but they often come at a cost of feeling bloated, lethargic, and foggy. When we feel that way, we’re less likely to exercise and participate in other productive activities that can help to keep us happy and healthy.

Being smarter by supplementing your diet with nutrient-dense foods for seniors can have just the opposite effect, supercharging your body to leave you with energy and stamina to spare.

So, what should our senior loved ones be eating to maintain optimum physical and mental performance? Here are some suggestions for high-performance foods for seniors you can easily find during the summer months at your local grocery store, at a nearby farmers market or even on the menu at your Bethesda senior living residence!

9 Summer Superfoods for Seniors:

1. Dark leafy greens

Dark leafy greens (spinach, kale, dandelion greens, arugula) are essential for any senior’s diet. Rich in micronutrients, vitamins, minerals, and phytonutrients, greens can be incredibly beneficial in many different ways including supplying antioxidants, molecules that can help your body neutralize harmful free radicals often linked to health conditions like diabetes and cancer. They can also improve sleep quality, enhance your mood, make your skin healthier, prevent anemia, improve eyesight, and assist in weight loss efforts.

2. Blueberries

Blueberries are also great sources of antioxidants, and, as an added benefit, they’re credited with helping to fight heart disease and lower high blood pressure. A cup of blueberries contains only around 85 calories, making them an excellent addition to your list of healthy foods for seniors. Add blueberries to your yogurt, salads, and smoothies, or enjoy them on their own.

3. Cherries

Cherries are another excellent source of antioxidants, plus they’re high in potassium and vitamin C and contain anthocyanins, which have been credited with contributing to better brain and heart health.

4. Green tea

Green tea might be just what you’re looking for if you prefer to sip your superfoods instead of munching on them. It’s packed with antioxidants and is often used as a digestive aid. It can help boost metabolism and studies have shown that green tea was linked with lower levels of certain markers related to Alzheimer’s disease. Drinking green tea is also believed to lower risk factors for heart disease including high blood pressure and lipids. It can be a wonderfully healthy alternative drink at a summer party.

5. Sweet corn

Sweet corn may seem almost like a guilty pleasure during the summer months, especially if it’s dripping in butter on a plate next to some barbeque. But that’s not the case at all. It’s actually quite good for you. It’s high in fiber, promotes a healthy gut, contributes to eye health and it’s rich in calcium, magnesium, potassium, and vitamins A and C. Just be sure to monitor your butter intake!

6. Beans

Beans are an excellent source of protein and deserve a place on your summer plate alongside that ear of corn. Their impressive nutrition profile includes protein, fiber, polyphenols, vitamins, and minerals. They contain very little saturated fat and cholesterol, which means beans are a heart healthy choice. Making them a regular part of your diet may help in preventing certain diseases such as gut-related disease, diabetes, heart disease and colon cancer. All beans have health benefits, but the most spectacular members of this superfood group include lentils, black beans, red kidney beans, chickpeas, and pinto beans. They can be added to salads, prepared as a side dish, or even eaten on their own as a snack.

7. Tomatoes

Tomatoes get their trademark red color from lycopene, a potent antioxidant that reduces inflammation throughout the body, may improve conditions such as diabetes, skin and bone diseases, and heart complications, and may help prevent certain types of cancers. Another antioxidant in tomatoes is lutein, which is linked to improved eye health, heart health, and cognitive function. Fresh tomatoes are a great addition to salads or sandwiches.

8. Mint

Mint isn’t only a tasty addition to summer recipes, it’s also a terrific way to add some healthy superpowers to your summer meals and drinks. The flavorful herb is packed with nutrients including vitamin A and antioxidants to promote cell health. Menthol — a key component of mint leaves — helps relieve mild digestive concerns including gas, bloating, and indigestion. Add mint to fruit salads, carbonated water, or brew it in hot water for tea or iced tea.

9. Mushrooms

Mushrooms are one of the few natural food sources of vitamin D and the amino acid ergothioneine, which is an antioxidant that supports brain health. Low in calories and nutrient-dense, they are loaded with vitamins and minerals. Mushrooms are great in salads, on burgers and sandwiches and portobellos can even be grilled as a vegan alternative to burgers.

Hopefully, by adding these superfoods to your diet or the weekly menu of your senior loved one, you can supercharge the body’s defenses and help it perform at its optimum level. There’s nothing to lose – and for your effort you’ll get the added benefit of enjoying some of the most delicious flavors of the summer.

Explore more nutritional tips for seniors on Bethesda’s Health & Wellness blog.

The post 9 Summer Superfoods for Seniors: Seasonal Bites for Healthy Meals first appeared on Bethesda Health Group.

Farmers markets aren’t all about produce these days, either. Often, they offer arts and crafts vendors and musical entertainment.

Don’t miss out on these popular farmers markets in the St. Louis area:

Soulard Farmers Market

The most famous farmers market in St. Louis if not the entire Midwest region, this weekly event has been a staple of local culture since 1779. It’s open from 8 a.m. – 5 p.m. from Wednesday through Saturday (although Saturday is by far the best day for product variety.) Located just south of the Gateway Arch at Broadway and Carol Street, there’s multiple parking options available nearby. Click here to find directions.

Kirkwood Farmers’ Market

Open from April through December, the Kirkwood Farmers’ Market always has fresh fruits and vegetables, baked goods, as well as a wide variety of plants to choose from and “rustic and cozy” home décor. This summer, it’s open 9:30 a.m. – 5:30 p.m. on weekdays, 8 a.m. – 5 p.m. on Saturdays, and 10 a.m. – 5 p.m. on Sundays. Located at 150 E. Argonne Drive in the heart of Downtown Kirkwood, you can find directions here.

Tower Grove Farmers’ Market

Celebrating its 20^th season in business in 2025, the Tower Grove Farmer’s Market is expecting to have a banner year with more than 100 vendors each week. Open Saturdays from April 5 through November 1 from 8 a.m. until 12:30 p.m., the market features a popular yoga program which promises to be a relaxing and restorative experience for participants of all levels in addition to high quality edible fare. For a change of pace, there is also a Tuesday evening market in the summer from May 6 through September 30 that opens at 4 p.m. and closes at dusk. Located west of Center Cross drive in the heart of Tower Grove Park at 4256 Magnolia Avenue in St. Louis, you can find a map here.

Belleville Farmers Market

If you’re on the east side of the Mississippi River, you can find a weekend farmers market in the city of Belleville that includes fresh local fruits and vegetables, homemade baked goods including bread, cookies, cakes, and pies, local honey, jams, and preserves, artisanal crafts, crocheted items, and handmade gift items plus fresh cut flowers and plants. There’s even a classic car show! Held every Monday from June through October from 4 p.m. to 7:30 p.m., the market is held in Belleville’s historic downtown area at Fourth Street Place and 4th Street Square.

Eckert’s Belleville Farm

No matter what day of the week it is, you can find the farmers market experience at Eckert’s Belleville Farm at the intersection of Illinois 15 and Green Mt Road just 25 minutes from St. Louis. You can pick your own fruits and vegetables or purchase them in the establishment’s expansive country store. Currently, blackberries and peaches are ready for picking. Apples will be ripe and ready to be plucked off the trees in August. Find out more about what’s in season here. You can also find entertainment in the form of live music several days a week in the summertime as well as bingo, seasonal workshops and many other activities. Or you can enjoy a frozen custard treat or a glass of cider. See their event calendar for a full list of events happening each month.

Enjoy an Abundance of St. Louis Markets

Besides these well-established farmers markets near you, check within your local communities for similar events. There are countless smaller markets scattered across the region. After all, there are few things that can compete with a morning stroll through a farmers market, getting out of the house and breathing in some fresh air while stocking your pantry with wholesome foods!

Use this list to start planning your next farmers market outing in St. Louis. If you are looking for more tips on summer nutrition for seniors, visit our Health and Wellness blog.  

The post Finding Local Farm Fresh Produce: Your Guide to St. Louis Farmers Markets first appeared on Bethesda Health Group.

And while they may be of normal weight or even overweight, they can still lack adequate nutrition in their diets. They may not show physical symptoms, and the signs can be overlooked. For these reasons, it is important to focus on proper nutrition for seniors.

Barriers to Good Nutrition in Seniors

There are barriers that prevent seniors from getting the nutrition they need, including:

• Physical health. The physical effort required to cook food may discourage seniors from preparing balanced meals for themselves.
• Medications. They can not only affect one’s appetite, but also may make foods taste salty, bitter or metallic.
• Reduction in the ability to taste and smell. Taste buds decrease in number as we age, and our sense of smell worsens, which makes food less appetizing.
• Problems chewing and swallowing. Tooth loss or ill-fitting dentures can cause a senior to avoid some nutritional options, such as fruits and vegetables. Swallowing difficulties (dysphagia) also limit food options.
• Gastrointestinal changes. Gastritis, constipation and other bowel problems among seniors may also lead to avoiding fruits, vegetables and other nutritious foods.
• Dietary restrictions. Food restrictions that help manage chronic illnesses like diabetes can make proper nutrition more challenging.
• Financial problems. Financial difficulties have been known to increase the possibility of malnutrition in seniors, encouraging the purchase of cheaper, highly processed foods.
• Depression. Depression in senior adults has been linked to increased malnutrition.
• Dementia. Malnutrition can occur in people with dementia for many reasons, including appetite loss, forgetting to eat, or the inability to remember how to feed oneself.

Before beginning a nutrition plan, it is important to consult a physician about any underlying conditions he or she suspects might be keeping them from preparing or consuming nutritious foods.

Getting the Right Nutrition for Seniors

Older adults have different nutritional needs than younger people. As they require fewer calories, they need to make the most of the foods they do consume.

Let’s examine some specific foods seniors require to meet their needs and strategies to improve their ability to identify them (and enjoy them!)

• Dietary fiber. Foods like beans, oats, barley, fruits, vegetables, almonds, and walnuts can aid in normalizing bowel movements, controlling blood sugar, reducing the chance for colorectal cancer, lowering cholesterol and managing a healthy weight.
• Calcium. This mineral supports bone health (a common concern for seniors), and helps muscles, nerves and cells work properly. As we age, our ability to retain calcium decreases. Foods high in calcium include chia seeds, sardines, salmon, beans, lentils and fortified cereals.
• Vitamin D. This vitamin aids in the absorption of calcium. It also aids in blood pressure management, hormone production, and immune and nervous system function. Sources include oily fish options like salmon, sardines, and herring, as well as egg yolks, mushrooms, and fortified foods.
• Potassium. This is an essential mineral for cells, organs and tissues. Sources include avocados, bananas, broccoli, spinach, kidney beans, and nuts. Be aware about consuming too much potassium, as excessive intake of potassium in foods is often linked to our kidneys’ decreasing ability to filter out the mineral as we age. Talk to your physician about your potassium intake.
• Protein. Muscle mass decreases with age, raising the risk for falls. Eating more protein helps preserve muscle mass, and consumption of it has been linked to maintaining functions like dressing oneself, getting out of bed unassisted, climbing stairs, and other physical acts. Good sources of protein include eggs, nuts, seeds, beans, chicken and fish options like tuna or salmon.
• Omega-3 fatty acids. These “healthy fats” can support heart health and lower blood pressure.
• B vitamins: B6, B9 (folate), and B12. Many benefits are associated with these vitamins, including a strengthened immune system, reduced risk of anemia, and more.

Before taking vitamins or minerals as supplements, however, consult your physician. Interactions with medications and side effects are possible.

Limit Intake of the Following Foods and Ingredients

Saturated fats

• Butter
• Cakes
• Biscuits
• Fatty cuts of meat
• Sausages
• Bacon
• Ice cream

Sodium

• Smoked, cured, salted or canned meat
• Bacon
• Cold cuts
• Anchovies
• Salted nuts
• Beans
• Many varieties of canned soup
• Chips
• Pizza
• Cheese

Added sugars and sweeteners (check food labels for these)

• Dextrose
• Fructose
• Glucose
• Sucrose
• High-fructose corn syrup
• Agave syrup
• Honey
• Maltose
• Molasses

The “usual suspects”

• Pastries and baked goods
• Candies
• Soda
• Sweetened fruit juice
• Some fruit yogurts

Sugar and Salt

As the ability to taste decreases with age, seniors may experience an increased desire to consume sweets, especially if they do not take in enough carbohydrates to meet their energy needs. To combat this, seniors should not skip meals even if they are not hungry, and they should turn to healthy snacks like fruits when sugar cravings strike.

Loss of taste through aging also promotes the overuse of salt. To reduce salt intake, try seasoning foods with pepper or spices. Choose unsalted varieties of snacks such as unsalted peanuts. Be aware that processed foods tend to contain far more sodium than foods made from scratch. Read food labels to check for foods with a high sodium content. Check with a physician before using salt substitutes.

Strategies for Healthier Habits

It takes some planning and preparation to consistently eat the right foods, particularly to meet the nutritional needs of seniors. This means learning what foods the body needs and what it doesn’t. To that end, it might help to compose healthy food lists as guides while grocery shopping.

Also, a food diary helps to record what a senior is eating on a daily basis. This will help them be mindful if they are prone to eat without thinking about how often, how much and what they are consuming.

Plan ahead. Make a menu and determine what to eat during the day before the day begins. This should keep them from grabbing whatever food is quick and easy.

Eliminate temptation. Don’t keep foods nearby that you know they shouldn’t be eating.

Add more flavor. Liven up bland foods with lemon juice, herbs and spices, and have some healthy snacks on hand.

Finally, the word “diet” has the connotation of something that you must endure temporarily. Consider a healthy diet as a permanent way of living by implementing healthy habits that stick.

Know the Signs of Malnutrition

These signs include:

• Irritability or depression
• Lack of energy
• Increased illnesses
• Easily bruised or dry, cracked skin
• Wounds that are slow to heal
• Increased out-of-date food in the refrigerator
• Unplanned weight loss
• Loose-fitting clothes
• Muscle weakness

Find more information about healthy living as a senior on our blog!

The post How to Help Your Senior Loved One Get the Right Nutrition first appeared on Bethesda Health Group.