10 best foods for seniors in winter

Ginger – Ginger generates a thermogenic effect, which means it produces heat inside the body, keeping us warm. It has antibacterial, anti-inflammatory, and anti-viral properties, and boosts immunity. It is drying in nature, those suffering from piles should avoid consumption of raw ginger.  

Jaggery (gur) – Jaggery is rich in antioxidants, iron, zinc, and magnesium and boosts the immune system. It helps to purify the blood. A small intake of gur after meals helps in the digestion process. People with diabetes should consume it in less quantity. 

Nuts – Winters are the best time for the consumption of nuts. Nuts like peanuts, walnuts, and almonds are rich in omega fatty acids. They are the source of minerals, maintain energy levels and keep us warm. In small quantities, they can be had as mid-meal snacks. Always avoid drinking water after eating nuts.   

Sesame Seeds (Til) – These aromatic seeds are rich in antioxidants and essential oils. You can make Til Laddu which is not only tasty but also the best food item which can be made with Til and Gur.  

Sweet potato – Sweet potatoes are the source of fiber, vitamin A, B6, and C. These contain magnesium, potassium, anti-oxidants and prevent loss of free radicals. They improve digestion. You can roast them on gas or coal; a tasty Chaat made of sweet potato can do wonders to your mood.    

Citrus fruits – There are numerous varieties of citrus fruits grown in India. You must be familiar with some common varieties like orange, lemon, and Indian gooseberry (Amla) and some lesser-known types like grapefruit, galgal, etc. They are a rich source of vitamin C and boosts immunity. Since winters are known for ailments like flu and viral diseases, consuming these sources of vitamin C keeps infection away.

Turmeric (haldi)– Turmeric, the most common spice in our kitchens has anti-microbial and anti-inflammatory properties. Regular consumption of turmeric boosts immunity and generates antioxidants inside the body. Golden milk or milk boiled with turmeric should be consumed at night in winters on alternate days. 

Clarified butter (ghee) – Ghee is a super food. Some people consider ghee as evil without knowing that it is a powerhouse of vital nutrients. It is a source of essential fatty acids, antioxidants, boosts immunity, generates heat, keeps the brain and memory sharp, and is good for body joints. It helps in the absorption of minerals and vitamins and removes dryness. 1-2 tablespoons of Desi Ghee should be included in the diet. 

Pickles (Achar) – Achars made of seasonal vegetables like carrot, cauliflower, etc. are good for the gut. It helps in the growth of gut bacteria, which helps in the digestion process. It has probiotic properties and the consumption of pickles in moderation is recommended in winters. 

Tea – An average Indian doesn’t need any introduction to tea. Winters are the best time for the consumption of tea. Green tea with added herbs like tulsi, bay leaf (tejpatta), elaichi, cinnamon (dalchini) is beneficial for overall health and should be consumed on alternate days. 

Other than these recommended food items, one can opt for seasonal vegetables like Palak, Methi, Broccoli, etc.  

After knowing the healthy winter foods, let us look into some precautionary measures to be considered before consumption of any food item. These are:  

• Drink plenty of warm water in winters; avoid consumption of any aerated drink, that too directly from the refrigerator.  

• Consumption of any recommended food items should be done according to personal health conditions and body nature.  

• India is a large country, the intensity of winters varies all across the country, and therefore, it is recommended to consume food as per local conditions.  

Many seniors don’t like winters since it is that time of the year when vatta and kapha dosha increase which leads to problems like joint pains, muscle cramps, cough, and cold.

However, with the right food and a healthy routine, one can not only keep diseases away but also utilise this season to retrieve the energy spent during last year and accumulate new energies for the future. 

Adapted from: https://emoha.com/blogs/nutrition/best-winter-foods-for-seniors

Top 10 Health Benefits of Massage Therapy for Seniors

Beyond the obvious aesthetic benefits like relaxation, therapeutic massage has been shown to decrease stress in the body and lessen the negative effects of anxiety, depression and even digestive disorders.

It is especially helpful for older generations. From stroke recovery to improving balance, the benefits of massage therapy for seniors are seemingly boundless. But because our articles can’t be boundless, we’ve condensed the primary benefits into a very bounded list of ten.

Top 10 Benefits of Massage Therapy for Seniors

1. Increases blood flow to limbs – Increasing circulation is the most important benefit for seniors. Good circulation can become increasingly difficult as we age, and massage therapy really helps the flow of the blood into the limbs.

2. Improves balance and gait – Falling is consistently listed as one of the top concerns for seniors, as our bones tend to become more infirm as we get older. Due to massage’s ability to increase blood flow to the limbs, it helps to improve proprioception, or the sense of relative position of body parts, thus improving our balance and reducing our chances of falling.

3. Softens hard muscles and tissues – As we age, we generally become less active and so our muscles harden and get tighter. Massage helps to soften muscles and tissues by increasing blood flow to the areas and ultimately reducing overall muscle tension.

4. Produces feelings of caring and comfort – Some people enjoy massage because it can produce feelings of caring and connection. According to Lima, Many seniors are touch-deprived due to the loss of a spouse or partner. The touch of massage really helps them to relax.

5. Stimulates the nervous system – Massage therapy releases endorphins, hormones and neurotransmitters that are beneficial for the functioning of the nervous system. Research has continually supported that claim, showing how therapeutic massage helps produce hormones that have enormous benefits on the body, including serotonin and dopamine (the happy hormone).

6. Eases stroke recovery – It used to be that bed rest was prescribed for up to 48 hours after a stroke, for fear of triggering another one. But that stance has flipped poles and now, following a stroke, seniors are advised to get up and move again. A major aid to this is massage therapy because it stimulates affected areas, focusing on anything that might be paralyzed.

7. Increase flexibility – As our aging muscles tighten due to inactivity, it’s important to help them relax. Massage therapy softens up tight muscles and joints, enabling a wider range of motion in the activities of daily living.

8. Improves sleep – The relaxation benefit of massage extends well beyond the massage table. Lima has seen cases where therapeutic massage has helped some of his patients with dementia sleep through the night when they otherwise wouldn’t.

9. Immune support – People who get massages are sick far less than people who don’t. Massage releases a lot of toxins and greatly supports the functioning of the immune system.

10. Relieves arthritic pain – Massage isn’t ever going to cure arthritis but it helps to relieve the burning conditions. Focusing on increased blood flow to the joints and warming affected areas has proven benefits in pain relief for those suffering from arthritis.

Adapted from: https://www.judsonsmartliving.org/blog/top-10-health-benefits-

of-massage-therapy-for-seniors/

Sleep as medicine for senior citizens

Aging and sleep

As we age, we often experience normal changes in our sleeping patterns, such as becoming sleepy earlier, waking up earlier, or not sleeping as deeply. However, disturbed sleep, waking up tired every day, and other symptoms of insomnia are NOT a normal part of aging.

Sleep is just as important to your physical and emotional health as it was when you were younger. A good night’s sleep helps improve concentration and memory formation, allows your body to repair any cell damage that occurred during the day, and refreshes your immune system, which in turn helps to prevent disease.

Older people who don’t sleep well are more likely to suffer from depression, attention and memory problems, excessive daytime sleepiness, and experience more night time falls. Insufficient sleep can also lead to serious health problems, including an increased risk of cardiovascular disease, diabetes, weight problems, and breast cancer in women.

To improve your quality of sleep it’s important to understand the underlying causes of your sleep problems. The following tips can help you identify and overcome age-related sleep problems, get a good night’s rest, and improve the quality of your waking life.

How much sleep do older adults need?

While sleep requirements vary from person to person, most healthy adults require seven to nine hours of sleep per night. However, how you feel in the morning is more important than a specific number of hours. Frequently waking up not feeling rested or feeling tired during the day are the best indications that you're not getting enough sleep.

How does aging affect sleep?

As you age your body produces lower levels of growth hormone, so you'll likely experience a decrease in slow wave or deep sleep (an especially refreshing part of the sleep cycle). When this happens you produce less melatonin, meaning you'll often experience more fragmented sleep and wake up more often during the night.

That's why many of us consider ourselves “light sleepers” as we age. You may also:

• Want to go to sleep earlier in the evening and wake up earlier in the

• morning.

• Have to spend longer in bed at night to get the hours of sleep you need, or make up the shortfall by taking a nap during the day.

• In most cases, such sleep changes are normal and don't indicate a sleep problem. Sleep problems not related to age

At any age, it's common to experience occasional sleep problems. However, if you experience any of the following symptoms on a regular basis, you may be dealing with a sleep disorder:

• Have trouble falling asleep even though you feel tired.

• Have trouble getting back to sleep when awakened.

• Don't feel refreshed after a night's sleep.

• Feel irritable or sleepy during the day.

• Have difficulty staying awake when sitting still, watching television, or driving.

• Have difficulty concentrating during the day.

• Rely on sleeping pills or alcohol to fall asleep.

• Have trouble controlling your emotions.

Source: https://www.helpguide.org/articles/sleep/how-to-sleep-well-as-you-

age.htm