Sign In



Remember Me

MedlinePlus®

A service of the National Library of Medicine.

Resource Library

Powered by:   Print This Page   Add To My Folder

This information is provided by an independent source. Merck & Co., Inc. is not responsible for this content. Please discuss any and all treatment options with your healthcare professional. The manufacturer of a product generally has the most complete information about that product.

Krames Index Print This Article Print This Article
Elder Care
<  Previous     Page 13 of 16      Next  >
<<  First Page        Last Page  >>

Eating Better
As we age, our risk of cancer, heart disease, and stroke rises. You can fight these diseases with your fork. Research has shown that a low-fat, high-fiber diet rich in fruits and vegetables can help protect against heart disease and some types of cancer. But eating better doesn't mean never eating your favorite foods. It may mean substituting some ingredients in your favorite dishes or preparing dishes in different ways. Try these tips for better eating:
  • Eat less fat. Most Americans eat much more fat than we need for good health. The American Heart Association suggests we cut consumption of dietary fat to 30% or less of total calories and limit our consumption of cholesterol to less than 300 mg per day. Substitute mono- or poly-unsaturated fats like sunflower and canola oils for animal fats (saturated fat), which can contribute to health problems. Use skim milk and low-fat varieties of cheese and switch from butter to margarine.


  • Eat more "roughage." Foods such as fresh fruits, vegetables, legumes, and whole grains that have not been overly processed contain fiber, which helps keep the digestive system working properly. Fiber-rich foods also protect against some types of cancer such as cancer of the colon. The National Cancer Institute recommends we increase our dietary fiber intake to 20 to 30 grams per day with an upper limit of 35 grams.


  • Limit your salt intake. Most Americans consume more salt than is healthful. If you have high blood pressure and are "salt sensitive," cut back your salt.


  • Eat plenty of fruits and vegetables rich in vitamin C, betacarotene, and indoles. Cancer specialists now say that foods high in vitamin C and betacarotene reduce the risk of developing cancer of the stomach and esophagus. Cruciferous vegetables, those belonging to the cabbage family, contain natural anti-cancer substances called indoles.


  • Limit alcohol. As previously mentioned, if you drink alcoholic beverages, limit your consumption to no more than two drinks per day.


 Conquering Constipation
It's a topic no one wants to talk about, but one that everyone must deal with at one time or another as they grow older. Older people often become constipated due to:
  • low-fiber diet
  • not enough water
  • not enough exercise
  • medications
 Diet is probably the number one cause of senior constipation. As we grow older, too many of us eat irregularly or eat food of poor quality. Perhaps we live alone and just don't feel like cooking. Maybe medications or illness make foods taste badly or cause us to lose our appetites. Sometimes getting out to buy fresh foods proves too difficult.

An important job of the digestive system is to flush out and carry away toxins in the body. When this vital function is disrupted, toxins can build up and cause serious health problems. For example, cancer researchers believe that the risk of cacer-causing agents (carcinogens) causing colon cancer increases with "transit time," the amount of time it takes for food to move through the digestive system. Constipation lengthens transit time and may increase the risk of developing cancer.

To function properly, the digestive system requires fibrous foods such as fresh fruits and vegetables and whole grains and cereals. These foods help move waste products from the body easily and quickly.

Many people are constipated because they don't drink enough water each day (at least six glasses). If they eat fibrous foods like bran cereals without increasing their water intake, a serious bowel blockage may develop.

Exercise is also a good remedy for constipation. In addition to all the other benefits, exercise stimulates the digestive system.

Medications may also cause constipation. If you're taking any prescription or OTC medications, talk with your doctor about the constipating side effects.

If you're constipated:
  • Eat several servings daily of fiber-rich fresh fruits and vegetables, whole grains, and legumes;
  • Drink plenty of water;
  • Exercise regularly.

 
<  Previous      Page 13 of 16      Next  >
<<  First Page        Last Page  >>

This information is not intended as a substitute for professional medical care.
Only your doctor can diagnose and treat a medical problem.
©2003 The StayWell Company, 1100 Grundy Lane, San Bruno, CA 94066-3030.
www.staywell.com 800 333-3032. All rights reserved.
Print This Page   Add To My Folder

Last Revised 07/2009 20351091(1)-12/03-EBS-CON