A Senior’s Guide for Health & Wellness

Publish Date January 19, 2024 3 Minute Read
Author Kroger Health Registered Dietitians

As the tapestry of life unfolds and we step into our golden years, the importance of prioritizing health and wellness becomes more important than ever. Whether you’re looking forward to relaxing in retirement, pursuing hobbies or enjoying new experiences, it’s never too late to invest in yourself and embark on a path to a healthier, happier and more fulfilling life. In this article, we’ll explore a few key strategies and simple lifestyle changes that can make all the difference in navigating the aging process with grace.

Get Active

Regular physical activity delivers a lot of health benefits. A good place to get started is with a membership to a health club, where you can find both fitness and community. SilverSneakers, which is an online platform for individuals aged 65 and older, provides access to over 16,000 gyms in the country as well as virtual classes that can be taken from the comfort of home. Another good option is to check out your local YMCA and ask about their senior rates and amenities. Any activity is a good activity, so even light movement is valuable. The more active you are now, the better your chances are at staying active longer.

Stay Up to Date with Vaccines

Vaccines boost your immune response, helping you fight infections more effectively. They work by teaching your immune system how to recognize and fight certain type of viruses, which is why it’s important to prioritize vaccination as a preventative measure against infectious diseases. Our pharmacy and The Little Clinic offer a wide range of vaccines to meet all health needs, and you can schedule an appointment to receive up to 3 vaccines during your visit.

Eat a Well-Balanced Diet

Eating a well-balanced diet is the best way to provide your body with the nutrition it needs. To adopt a more mindful way of meal planning, start by focusing on the basics of crafting a balanced plate. Prioritize filling half of your plate with fruits and vegetables whenever possible and strive to include at least three out of the five food groups—fruit, vegetables, grains, protein and dairy—at each meal. As you plan your menu, try keeping these helpful tips in mind:

  • Fruits & Veggies: Enjoy fruits and vegetables in any form–be it fresh, frozen, canned and/or dried. Not only are they tasty, but these nutrient-packed delights are also rich in immunity-supporting antioxidants and fiber, which supports digestion and heart health. Frozen, canned and dried produce all have a longer shelf life and are usually prepped, making them a quick and convenient ingredient or snack to keep on-hand.
  • Protein: Diversify your protein intake throughout the week. Try incorporating more seafood and beans into the routine. Lean and plant-based proteins can increase your fiber intake and reduce the amount of unhealthy fats commonly found in animal-based proteins. Beans, in particular, stand out as a cost-effective source of protein and fiber, and, as an added bonus, they also boast a long shelf life.
  • Whole Grains: Remember to eat at least three servings of whole grains per day. Thanks to their fiber content, these complex carbohydrates play a vital role in helping stabilize blood sugar and supporting a sense of fullness. You can easily add whole grains to your plate with foods like brown rice, whole wheat pasta, quinoa, oats, popcorn, 100% whole wheat bread and crackers.
  • Dairy: Aim for three servings of low-fat or fat-free dairy (milk, yogurt or cheese) per day. To get the most nutritional benefits from this category, consider options that are fortified with vitamin D to help support bone health.

Build a Better Relationship with Food

Taking control of your nutrition is one of the most important investments you can make towards supporting your health. Whether you’re cooking less, looking to learn more or simply uncertain of how to properly plan a well-balanced meal, a registered dietitian can help you with your goals. Our team of registered dietitians specialize in harnessing the power of using food as medicine, which includes offering individualized guidance to manage or prevent illness while also keeping your culinary experience flavorful and enjoyable. Schedule a telenutrition appointment today to get started on a personalized journey to a healthier you.

Embarking on a healthier lifestyle starts with embracing the small changes that lay the foundation for overall wellness. Having dedicated so much to others during your life, it’s now time to seize the opportunity to prioritize your own well-being and savor the rewards of a healthier, more vibrant you. It’s never too late to invest in yourself and relish the benefits of a well-nurtured and fulfilling journey.

Disclaimer: This information is educational only and is not meant to provide healthcare recommendations. Please see a healthcare provider.