Home > News January 22, 2022

by Shanthi Johnson, PhD, RD, FDC, FACSM

Sometimes people assume that falls and injuries, cancer, and chronic diseases such as diabetes and heart disease are a natural part of growing older. But research tells us that these conditions might occur because we are not active enough or are not eating a healthy diet. If we choose to be active and eat a healthy diet, in combination, we can slow down the progress of diabetes, heart diseases and some cancers. They also help to prevent falls and injuries.

Healthy eating as we age

As we get older, we need fewer calories, but our need for nutrients remains the same and even increases in some cases. This makes meal planning important. Here are some tips on eating well:

Eat a variety of healthy foods each day

Have plenty of fruits and vegetables.

Eat protein foods.

Chose whole grain foods.

For instance, eat different kinds of grain products such as whole grain breads, rice, pasta, bagels, and so on. You should also think variety in terms of type of food (fresh, canned, frozen) colour, flavour, texture, and method of preparation.

Enjoy breakfast every day. It may help control hunger cravings later in the day.

Eat less sugar.

Try to limit foods like granola bars, cakes, pastries, cookies, chocolates, doughnuts, ice-cream, frozen desserts, sports and energy drinks. Some of these items are marketed as healthful, but they are loaded with sugar.

Eat less fat and salt.

• Choose lower-fat milk products.
• Choose leaner meats, poultry, and fish.
• Choose meat alternatives such as peas, beans, and lentils.

Choose whole grain and fresh fruit and vegetables.

Whole grain foods are good as they provide many nutrients. Fruits and vegetables are packed with nutrients (generally low in fat). Choose dark green and orange vegetables.

Active living as we age

The Canadian Physical Activity Guidelines for Older Adults 65 Years and Older recommends that older adults:

• take part in endurance (aerobic) activities, such as brisk walking and cycling) at least 150 minutes per week, in sessions of 10 minutes or more
• do activities that improve strength at least two days per week
• do exercises or activities that enhance balance and flexibility.

Being active every day is a step towards better health and a desirable body weight. Be active in a way that suits you. This will help ensure that you are active on a regular basis. Here are some more tips:

• Your aerobic (endurance) activities should be moderate to vigorous in intensity. Examples are brisk walking, swimming, dancing, aerobics, bicycling, and cross-country skiing. Try to take the stairs or walk whenever and wherever possible.
• Do activities that increase strength and involve the major muscle groups at least twice each week. Examples are lifting weights or household items such as laundry or groceries, climbing stairs, and doing wall push-ups.
• Do activities to improve your balance every day, to help prevent falls. Examples include reaching and bending, Yoga, and Tai Chi.

How do diet and exercise affect bones and muscles?

As we get older we lose bone strength and muscle mass. Here are some ways to keep bones and muscles strong:

• Eat enough protein.
• Include calcium in your diet. The recommendation is that you get 1,200 mg calcium a day, either through your diet or supplements or both.
• Include vitamin D in your diet. You need 800 to 2,000 IU vitamin D from your diet, supplements, or both. Dietary sources of vitamin D include fortified milk and fish (salmon, mackerel, and herring).
• Do weight-bearing activities like walking or lifting.
• Do exercises that help build muscles.

See your health professional

If you are an older adult who is planning to make changes to your present level of physical activity, it is important to get good advice. Talk over the benefits and any health concerns with a qualified health practitioner.

Learn more about healthy eating and active living:

Active Aging Canada:

https://www.activeagingcanada.ca/

Eating Well with Canada’s Food Guide: https://food-guide.canada.ca/en/ or call 1-866-225-0709

Canadian 24-Hour Movement Guidelines for Adults aged 65 years and older:  https://csepguidelines.ca/guidelines/adults-65/

Canadian Centre for Activity and Aging: https://www.uwo.ca/ccaa/

Osteoporosis Canada: www.osteoporosis.ca

Dietitians of Canada: www.dietitians.ca

Public Health Agency of Canada: https://www.canada.ca/en/public-health/services/health-promotion/aging-seniors.html

For advice on diet and nutrition, please consult a registered dietitian.

About the Author
Shanthi Johnson is Professor & Associate Dean (Graduate Studies & Research), Faculty of Kinesiology and Health Studies & Research Faculty, Saskatchewan Population Health and Evaluation Research Unit, University of Regina, Saskatchewan.

Click Here for print PDF file – Healthy Eating and Regular Physical Activity

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January 14, 2022

by Sandra Hartley, Ed.D.

Medical assistance in dying is now available, but it has not resolved the case for and against dying with dignity. We don’t like to talk about it, but with so much focus on dying better than we currently do, the topic has arrived.

The discussion is not so much about the meaning of death–that is, a life ended. It is about the demeaning nature and lack of quality in the last days of life.

There are many different interpretations of key judgemental words like “dignity,” “palliative care”, and “suffering.”

Perhaps we need better definitions of when dying starts and living ends. Without definitions, we have to refer to heart-wrenching stories about people and their suffering in their final days, weeks, months, even years.

With this article, I hope to start a discussion about the role of active living in the meaning of dignity. I would like to place the notion of “dignity” back in the realm of the living. Surely the active “fight” is for a worthy and dignified life. And when someone sees no point in that fight, they might want to take action to stop living. How is it that active living is promoted, but not active dying?

The dignity of aging

Evidence abounds that people are living longer and stronger and enjoying life more. But even Baby Boomers, who became “zoomers” through sport participation, must be finally realizing their mortality is real.

In terms of biological aging, exercise physiologists tell us we reach our prime by age 25. Women start to lose strength in middle age, and reach chronic frailty earlier and faster than men do. Men, on the other hand, tend to encounter more acute health situations and live slightly shorter lives.

But no matter what our gender, age, or and lifestyle, we all die sooner or later, and apparently some of us die better than others. A life well lived and long lived is the goal, and yet we rarely see a happy ending.

The indignity of not dying

Most families have witnessed unhappy, suffering elders near the end of life. We cannot even name or blame precise diseases sometimes. A downward spiral of aging in very late life often leads to a multitude of demoralizing and debilitating conditions. Yet none of the conditions are bad enough to lead to a peaceful end.

How long is this downward spiral? Can one be dying for days? Weeks? Years?

The issue of dignity is often linked to the medicalization of advanced age–pain management, surgery, and other treatments. At first we are thrilled that loved ones can be made more comfortable for a time. Eventually though, medicine is reluctant to let us die in a timely manner. Strangely, medical practice will assist in pain management for as long as it takes, and even tolerate starvation.

An elderly person with a “Do Not Resuscitate” order can be brought back to life in an ambulance when there is no time to check the paperwork. Repeatedly being brought back to life takes a toll on the individual such that they lose all interest in living, and withdraw. My own graceful and gracious mother, after five resuscitations, was alive and conscious by many measures, and was dead by other measures. She did not eat. She did not open her eyes. She did not respond to questions. She did not move when you hugged her. My mother died six times. What she was left with was disgraceful, her worst nightmare–the indignity of not dying.

The dignity of active living

Some say life is terminal from the day we are born. But that is life, and while we are alive we are interested in pursuing aging the best we can, enhanced with the activities that keep us healthy and fit. Striving for fitness and promoting one’s health at every age is the height of dignified living.

Dignified living is uniquely experienced. As people enter late life, they tend to accept some slowing and declines, some health issues, some disabilities, and some pain as simply a fact of getting older. While only a minority of us live into our late 90’s, some in this age group are running marathons and Ironman races. There is plenty of research evidence that age is no barrier active living.

One does not have to be an athlete. Walking, stretching and moderate fitness regimes cut in half, on average, the decline between age 30 and 80. No medication can cut age declines in half like a basic exercise prescription!

Dignified living is very much enhanced by a positive personality, happy opportunities, education and resources, a supportive social network, lots of luck, and of course a reason to live. But we can age better and enjoy a higher quality of life with a physical engagement. Whether maintaining nimble fingers at the piano, or dancing up a storm, or kayaking on a lake, or walking a dog in the park, what we do physically describes our dignity.

Dignity comes in all shapes and sizes

As a gerontologist who has met hundreds of seniors over the years, I can tell you that there ARE some grumpy old men (and women), and there are saintly, wise folks who are kind and humble despite their tenure and misfortunes. But it is dangerous to stereotype and judge.

For example there are “little old ladies,” but there are obese ones too–thousands of them playing bingo. They get up and can’t wait to get going because they are widowed, love the game, and they have some fun. To play in winter, they dress up in warm and heavy coats, walk, drive or take a bus, meet up with friends, and make an effort to enjoy the afternoon or evening. It is not exercise the way we think of it, but it is physically effortful, and draws on their energy. Not many elderly women “go out” for the day, but bingo players do. I suggest that this is their way to live with dignity.

I propose that advocates of Active Living examine the important role that daily activity, even if minimal physically, has in maintaining dignity and quality of life. Active living is very much about living with zest, making the best of winter days, going to the trouble of getting out and about, and better yet, choosing physical activity over sedentary living.

If perhaps someday a researcher decides that people over age 70 are actually all biologically dying, then dying with dignity will have to come back for a new discussion. But until then, let’s promote active living to enhance dignity and enjoy our activities in whatever ways we can.

About the Author:
Sandra J. Hartley, MPE, EdD is a Professor Emeritus, University of Alberta, living in White Rock/South Surrey, B.C.

Click Here for print PDF file – Active Living – The dignity of active living and active dying

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