Victoria Smith

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What Diet Is the Best for Older Adults?

What Diet Is the Best for Older Adults

Older adults have different nutritional needs as their bodies and activity levels change. Learn about what diets are best for seniors

Older adults have different nutritional needs as their bodies and activity levels change. They may require fewer calories and more protein to maintain muscle mass. They are also more prone to diseases such as osteoporosis, high blood pressure, heart disease, type II diabetes, and certain cancers.

Nutrient-dense foods that are low in empty calories are an essential part of any diet for older adults. Eating a balanced diet from a wide range of food groups can help older adults get the nutrition they need. Nutritious foods include fruits, vegetables, lean meats, low-fat dairy and whole grains. Foods to avoid include those high in saturated fats, sugars, and salt.

Why may the Mediterranean diet be good for older adults?

The Mediterranean diet focuses on fruits, vegetables, legumes, whole grains, fish, and olive oil. It is recommended by many dietitians for preventing disease especially in older adults.

Since the diet emphasizes eating polyunsaturated and monounsaturated fats and avoiding saturated and trans fats, it is good for older adults because these healthy fats promote brain and heart health and may even reduce the risk of type II diabetes and cancer.

Why may intermittent fasting be good for older adults?

Intermittent fasting may be good for older adults if there are no serious health conditions or current medications.

Intermittent fasting involves having set periods of fasting and eating. For example, it may involve having the last meal of the day at around 7 p.m. followed by breakfast at about 9 a.m., thus giving the body a 14-hour fasting window. During the fasting window, green tea or water is allowed.

This type of eating pattern may have benefits such as reduced insulin levels, lower cholesterol, and weight loss.

What foods should older adults eat?

  • Fiber-rich foods: Dark-green vegetables, beans, and lentils are great choices since the high fiber content can help control weight and prevent disease.
  • Foods rich in vitamins and minerals: Foods rich in B-complex vitamins (B12, B6, and folate or folic acid), calcium, and vitamin D should be eaten on a daily basis. These nutrients help promote brain, bone, and heart health.
  • Low-calorie, nutrient-dense foods: Older adults do not burn as many calories as younger adults, so they should keep their calorie intake low while still eating foods rich in nutrients.
  • Healthy fats: Healthy fats found in olive oil, avocado, and some seeds and fatty fish can boost healthy high-density lipoprotein cholesterol and fuel the brain.
  • Water: Some older adults lose their sense of thirst as they age. Older adults should aim to drink at least 8 glasses of water every day to stay hydrated.

What can older adults do to stay healthy?

For many older adults, eating healthy can be more challenging in their later years due to changes such as:

  • Health conditions that can make it harder for them to cook or feed themselves
  • Medications that can reduce appetite, dry out the mouth, or change the way foods taste
  • Impaired sense of smell and taste
  • Problems chewing or swallowing
  • Reduced finances

Planning ahead can help older adults stick to a healthier diet. For example, some experts recommend cooking meals ahead of time and freezing portions so that you always have something to eat later when you don’t feel like cooking.

In addition to eating a nutritious diet, try to be physically active for at least 30 minutes a day. You can start slowly with 10-minute sessions of walking and gradually increase the time and intensity as you get stronger. Talk to your doctor about exercises that are safe for your age and overall health.


SLIDESHOW

Exercises for Seniors: Tips for Core, Balance, Stretching See Slideshow

Medically Reviewed on 5/10/2022

References

Image Source: iStock Image

National Institutes of Health. Healthy Meal Planning: Tips for Older Adults. https://www.nia.nih.gov/health/healthy-meal-planning-tips-older-adults

HelpGuide. The Mediterranean Diet. https://www.helpguide.org/articles/diets/the-mediterranean-diet.htm

What Are Some Normal Signs of Aging?

What Are Some Normal Signs of Aging

Aging is an inevitable and natural process. But what are normal signs of aging, and when should you be worried? Learn about what to expect as you get older

Aging is an inevitable and natural process. But what are normal signs of aging, and when should you be worried? Here are 8 changes to expect as you get older and what you can do about them.

8 normal signs of aging and what to do about them

1. Skin

Skin changes that occur as you age include:

To slow or prevent premature skin aging, you can take the following precautions:

2. Eyes

As you get older, you may experience vision problems and are at greater risk of developing:

  • Presbyopia (condition in which the lens becomes stiff and does not readjust to refocus from distance to near vision)
  • Cataracts (condition in which the lens becomes clouded)
  • Glaucoma (condition in which pressure in the eye increases and causes damage to the optic nerve)

Consult a doctor if you observe the following symptoms:

3. Ears

Hearing loss is common in older adults, especially after the age of 60. Age-related hearing loss is called presbycusis and is characterized by difficulty hearing high-frequency sounds or following a conversation in a crowded room.

If you experience symptoms such as ear pain, drainage, or rapid hearing loss, it may be a sign of a tumor or infection and should be examined by your doctor.

4. Teeth

Normal signs of aging in the teeth include:

Since you are at a higher risk of tooth decay and infection as you get older, take care of your oral health by:

  • Brushing your teeth twice a day
  • Flossing regularly
  • Visiting your dentist for regular checkups

5. Heart

Changes in the heart seen with aging include:

  • Stiffening of the blood vessels and arteries
  • Heart muscles work harder
  • Changes in heart rate and blood pressure

You can combat some of these adverse effects by:

  • Exercising regularly
  • Eating a healthy diet
  • Quitting smoking
  • Managing stress
  • Getting enough sleep
  • Limiting or avoiding alcohol

6. Bones, joints, and muscles

Aging can affect your bones, joints, and muscles in the following ways:

  • Reduced bone density
  • Weakened bones that are more susceptible to fractures
  • Loss of muscle strength, endurance, and flexibility

You can prevent age-related problems with bones, joints, and muscles with the following tips:

  • Get adequate amounts of calcium:
    • Up to 1,000 mg for adults under age 51
    • Up to 1,200 mg daily for men over 71 years and women over 51 years
  • Get adequate amounts of vitamin D:
    • 600 international units (IU) for adults under age 70
    • 800 IU for adults over age 70 years
  • Exercise regularly to help build strong bones and slow bone loss
  • Avoid smoking and limit alcohol

7. Digestive system

Digestion is not drastically affected by aging. However, your digestive system may slow down, which can cause:

You can improve your digestion with:

8. Bladder and urinary tract

Age-related changes to the bladder and urinary tract may include:

Ways to promote urinary tract and bladder health include the following tips:

  • Never hold your urine
  • Maintain a healthy weight
  • Avoid smoking
  • Do Kegel exercises at least three times a day
  • Eat a diet high in fiber
  • Avoid bladder irritants that can worsen incontinence:
  • Acidic foods
  • Caffeine
  • Carbonated beverages
  • Alcohol

Medically Reviewed on 5/6/2022

References

Image Source: iStock Image

Marill MC. Is This Normal Aging or Not? WebMD. https://www.webmd.com/healthy-aging/features/normal-aging-changes-and-symptoms

Mayo Clinic. Aging: What to expect. https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/aging/art-20046070

Medicare Surprise: Drug Plan Prices Touted During Open Enrollment Can Rise Within a Month

Something strange happened between the time Linda Griffith signed up for a new Medicare prescription drug plan during last fall’s enrollment period and when she tried to fill her first prescription in January.

She picked a Humana drug plan for its low prices, with help from her longtime insurance agent and Medicare’s Plan Finder, an online pricing tool for comparing a dizzying array of options. But instead of the $70.09 she expected to pay for her dextroamphetamine, used to treat attention-deficit/hyperactivity disorder, her pharmacist told her she owed $275.90.

“I didn’t pick it up because I thought something was wrong,” said Griffith, 73, a retired construction company accountant who lives in the Northern California town of Weaverville.

“To me, when you purchase a plan, you have an implied contract,” she said. “I say I will pay the premium on time for this plan. And they’re going to make sure I get the drug for a certain amount.”

But it often doesn’t work that way. As early as three weeks after Medicare’s drug plan enrollment period ends on Dec. 7, insurance plans can change what they charge members for drugs — and they can do it repeatedly. Griffith’s prescription out-of-pocket cost has varied each month, and through March, she has already paid $433 more than she expected to.

A recent analysis by AARP, which is lobbying Congress to pass legislation to control drug prices, compared drugmakers’ list prices between the end of December 2021 — shortly after the Dec. 7 sign-up deadline — and the end of January 2022, just a month after new Medicare drug plans began. Researchers found that the list prices for the 75 brand-name drugs most frequently prescribed to Medicare beneficiaries had risen as much as 8%.

Medicare officials acknowledge that manufacturers’ prices and the out-of-pocket costs charged by an insurer can fluctuate. “Your plan may raise the copayment or coinsurance you pay for a particular drug when the manufacturer raises their price, or when a plan starts to offer a generic form of a drug,” the Medicare website warns.

But no matter how high the prices go, most plan members can’t switch to cheaper plans after Jan. 1, said Fred Riccardi, president of the Medicare Rights Center, which helps seniors access Medicare benefits.

Drug manufacturers usually change the list price for drugs in January and occasionally again in July, “but they can increase prices more often,” said Stacie Dusetzina, an associate professor of health policy at Vanderbilt University and a member of the Medicare Payment Advisory Commission. That’s true for any health insurance policy, not just Medicare drug plans.

Like a car’s sticker price, a drug’s list price is the starting point for negotiating discounts — in this case, between insurers or their pharmacy benefit managers and drug manufacturers. If the list price goes up, the amount the plan member pays may go up, too, she said.

The discounts that insurers or their pharmacy benefit managers receive “don’t typically translate into lower prices at the pharmacy counter,” she said. “Instead, these savings are used to reduce premiums or slow premium growth for all beneficiaries.”

Medicare’s prescription drug benefit, which began in 2006, was supposed to take the surprise out of filling a prescription. But even when seniors have insurance coverage for drugs, advocates said, many still can’t afford them.

“We hear consistently from people who just have absolute sticker shock when they see not only the full cost of the drug, but their cost sharing,” said Riccardi.

The potential for surprises is growing. More insurers have eliminated copayments — a set dollar amount for a prescription — and instead charge members a percentage of the drug price, or coinsurance, Chiquita Brooks-LaSure, the top official at the Centers for Medicare & Medicaid Services, said in a recent interview with KHN. The drug benefit is designed to give insurers the “flexibility” to make such changes. “And that is one of the reasons why we’re asking Congress to give us authority to negotiate drug prices,” she said.

CMS also is looking at ways to make drugs more affordable without waiting for Congress to act. “We are always trying to consider where it makes sense to be able to allow people to change plans,” said Dr. Meena Seshamani, CMS deputy administrator and director of the Center for Medicare, who joined Brooks-LaSure during the interview.

On April 22, CMS unveiled a proposal to streamline access to the Medicare Savings Program, which helps 10 million low-income enrollees pay Medicare premiums and reduce cost sharing. Enrollees also receive drug coverage with reduced premiums and out-of-pocket costs.

The subsidies make a difference. Low-income beneficiaries who have separate drug coverage plans and receive subsidies are nearly twice as likely to take their medications as those without financial assistance, according to a study Dusetzina co-authored for Health Affairs in April.

When CMS approves plans to be sold to beneficiaries, the only part of drug pricing it approves is the cost-sharing amount — or tier — applied to each drug. Some plans have as many as six drug tiers.

In addition to the drug tier, what patients pay can also depend on the pharmacy, their deductible, their copayment or coinsurance — and whether they opt to abandon their insurance and pay cash.

After Linda Griffith left the pharmacy without her medication, she spent a week making phone calls to her drug plan, pharmacy, Social Security, and Medicare but still couldn’t find out why the cost was so high. “I finally just had to give in and pay it because I need the meds — I can’t function without them,” she said.

But she didn’t give up. She appealed to her insurance company for a tier reduction, which was denied. The plan denied two more requests for price adjustments, despite assistance from Pam Smith, program manager for five California counties served by the Health Insurance Counseling and Advocacy Program. They are now appealing directly to CMS.

“It’s important to us to work with our members who have questions about any out-of-pocket costs that are higher than the member would expect,” said Lisa Dimond, a Humana spokesperson. She could not comment about Griffith’s situation because of privacy rules.

However, Griffith said she received a call from a Humana executive who said the company had received an inquiry from the media. After they discussed the problem, Griffith said, the woman told her, “The [Medicare] Plan Finder is an outside source and therefore not reliable information,” but assured Griffith that she would find out where the Plan Finder information had come from.

She won’t have to look far: CMS requires insurers to update their prices every two weeks.

“I want my money back, and I want to be charged the amount I agreed to pay for the drug,” said Griffith. “I think this needs to be fixed because other people are going to be cheated.”

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