A lot of people want to be able to age in place but are you willing to do what it takes to stay healthy? If Independent Living is what you want consider making the following foods part of your lifestyle!

Here is a list of the top 25 foods to incorporate into your diet helping you stay healthy and have a better change of aging in place!

• Salmon -Omega-3 fatty acids.

• Flaxseed (ground) -Omega-3 fatty acids; fiber, phytoestrogens.

I put this in yogurt, muffins and cookies!

• Oatmeal -Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber.

• Black or Kidney Beans-B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber.

• Almonds- Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.

Just a small handful a day is all that is needed!

• Walnuts- Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.

Great added to salads, cookies and pancakes!

• Red wine- Catechins and reservatrol (flavonoids).

 A glass of red wine could improve "good" HDL cholesterol.

• Tuna- Omega-3 fatty acids; folate; niacin.

• Tofu- Niacin; folate; calcium; magnesium; potassium.

Great in a smoothie

• Brown rice -B-complex vitamins; fiber; niacin; magnesium, fiber.

• Soy milk -Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens.

• Blueberries -Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.

• Carrots   Alpha-carotene (a carotenoid); fiber.
• Spinach -Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber.

I love to use spinach instead of lettuce on my sandwiches.

• Broccoli -Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber.
• Sweet potato -Beta-carotene (a carotenoid); vitamins A, C, E; fiber.
• Red bell peppers -Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber.
• Asparagus -Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber
• Oranges -Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber.
• Tomatoes -Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.
• Acorn squash -Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber.
• Cantaloupe -Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.
• Papaya -Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium.
• Dark chocolate -Reservatrol and cocoa phenols (flavonoids).

A small piece a day lowers blood pressure, but choose 70% or higher cocoa content.

• Tea
  

Catechins and flavonols (flavonoids).

Guest article by Gina Cook

Everyone knows that the senior population is growing fast.  By 2051 one in four people in the population is likely to be a senior over the age of 65.  Yes, this will put a strain on our healthcare system, but this has been known for years yet what has been done to prepare?  Very little!

Working in a retirement home in Scarborough, Ontario, I see this every day.  On a daily basis we get phone calls from social workers and families saying that they need immediate care for a senior.  We spend a great deal of time educating families who are told that their loved one is ready for discharge from hospital and they don’t know where to turn.  They end up at our home often with very little information and are distressed, confused and frankly without being given the information they need to make an informed decision.

In Canada, retirement homes are now regulated by the Retirement Homes Regulatory Authority (RHRA) and prior to this many were voluntarily members of ORCA that provided standards of care and regular inspections to ensure quality standards were met.  [In the U.S., they must comply with Federal Medicare and Medicaid standards, as well as those imposed by individual States.]

I agree, not all retirement homes are affordable but plenty are, and with tax credits available to seniors living in retirement homes, it is a viable choice for today’s seniors.  The cost of a bed in a LTC facility is approximately $2875 per month; retirement homes can offer private accommodation for not much more than this.  Long Term Care is dealing with much more chronic conditions now than ever before, providing care for our most fragile seniors.  Retirement homes can be a place of fun and vitality and a viable option.

Retirement homes will never be the same as living in your own home, but they can be the next best thing.  With full activity calendars, nursing staff on hand, and accessibility to doctors, they can provide the social aspect of life that many of today’s seniors are lacking by living at home alone.

Our home is proudly managed by Greenwood Retirement Communities, and we invite you to visit any one of our 6 homes in Ontario to see the other side of the coin.  Seniors have a great deal to offer us, and we learn from the residents every day and feel honored that their families have entrusted us to care for their loved ones.

About the AuthorGina Cook is Executive Director at McCowan Retirement Residence, 2881 Eglinton Ave East, Scarborough, ON, M1j 0a2

Guest Blog by Kristen Mauk, PhD, DNP, RN, GNP-BC

Research shows that most older adults want to age in place in their own homes for as long as possible. However, with advanced age often comes chronic illness, the need for multiple medications and specialty doctors, and physical challenges. In the past, the options for adult children of aging parents were limited. Care included many levels of care such as independent or assisted living at senior housing apartments, free standing facilities, or retirement communities. Then, as your parent required more assistance, the next step was the nursing home, memory care unit, or skilled care. Adult children living far away from their parents faced additional barriers to finding good care.

There are a few new models of care to help older adults age in their own homes or in a home-like environment. First, the PACE program (or Program for All-Inclusive Care of the Elderly) is available in more than 30 states and funded by Medicare/Medicaid. PACE provides coordinated, interprofessional, long-term care services for older adults, promoting aging in place.

Assisted living at home is another option. Many organizations offer companion and/or nursing assistant services that are non-medical, and even if a person doesn’t quality for their insurance or Medicare to pay for help at home, care is still available at a cost. A new, more affordable alternative is to use the services of a company such as Senior Care Central to find your own caregiver. Senior Care Central (SCC) is a web-based service with a database of professional caregivers that includes nursing students, CNAs, and nurses. You can save nearly half the hourly cost over a typical home health agency and hire a more flexible, skilled caregiver whom you choose yourself. SCC also provides tools and resources to help you interview and connect with the caregivers you pick from the database. You negotiate your terms, hours of care, duties, and rates directly with them.

Another model as an alternative to the typical institutional setting of a nursing home is the Green House project. Green Houses are specially designed homes that house about 10 residents requiring skilled care, each of whom has a private room, but who share a living room and kitchen. Skilled care is provided by professional caregivers in a homier environment that focuses on the individual’s and family’s goals and wishes. Staff turnover at Green Houses is significantly lower than in most long-term care facilities.

Deciding which model of care is appropriate for your parent and works best for you and your loved one can be challenging. You may wish to use the services of a geriatric care manager or a life coach to help decide among the many options. However, exploring all the alternatives early can save you time, money, and frustration later, and help promote a better quality of life for your aging parents.

Dr. Kristen Mauk is a nursing professor and President of Senior Care Central. Visit her website and read her blog at www.drmauksboomerblog.com